Lee Labrada's 12-Week Lean Body Trainer - Week 1, Day 3

Today is your first active rest day and you should do 26-30 minutes of cardio today.

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Today is your first active rest day and you should do 26-30 minutes of cardio today. Remember to go with high-intensity interval cardio, and it's best to do cardio first thing in the morning. For a sample cardio workout, check out the page below.

Week 1, Day 3 Cardio & Fit Food Shopping!
Watch the video: 4:21


Active Rest Day - Cardio

Cardio
1

Elliptical Trainer

See Below
Elliptical Trainer Elliptical Trainer

Intervals

  • Minutes 1-2: Level One (Easy resistance)
  • Minutes 3-5: Level Two (Moderate resistance)
  • Minutes 6-9: Level Three (Difficult resistance)
  • Minutes 10-11: Level Two
  • Minutes 12-15: Level Three
  • Minutes 16-17: Level Two
  • Minutes 18-21: Level Three
  • Minutes 22-24: Level Two
  • Minutes 25-26: Level One

Shopping For Lean Body Foods

I want to talk today about how to navigate the grocery store for all the foods you'll use with your Lean Body nutrition program.

1 Read Nutrition Labels

It's always important to read nutrition labels carefully.

If a product gives a percentage of fat by weight, be warned - this product likely contains more fat than you bargained for.

To figure out the percent fat, just multiply the grams of fat per serving by 9 calories per gram and then divide that number by the calories per serving. If it's 20% or higher, put that food back on the self.

2 Be Sure To Check Serving Sizes Listed On The Product

Most of us eat far more than normal serving size. So, if a product claims it's 'fat free' because it only contains 0.5 grams of fat, and you end up eating six servings, all of a sudden you've actually eaten 3 grams of fat.

3 Try And Avoid Food Out Of A Package

If the food is sealed in a plastic wrapper or is bleached white - it's likely overprocessed, full of sugar, and won't help you with your Lean Body Challenge.

Stick to carbs from the land such as veggies, fruits, whole grains such as Oatmeal or Brown Rice, beans and Potatoes.

Be sure to avoid cold cuts or processed meats. They have too many chemicals to be putting into your body. Not to mention, processed meats such as sliced turkey are often loaded with hidden fat calories.

4 Beware Of Dressings And Condiments

Even fat-free options can be loaded with sugar, so stick with Balsamic Vinegar mixed with a small amount of Olive or Flaxseed Oil to get those healthy fats.

5 Avoid Food With 'Hydrogenated Oil' On The Package

This ingredient must be avoided at all costs.

You'll find it in foods such as cookies, crackers, buttered popcorn, and salted nuts - so instead, choose raw nuts, air popped popcorn, or fat-free tortilla chips with salsa.

6 Consider A Few Things In The Dairy Aisle

For eggs, stick with Egg Whites. They pack in plenty of protein and hardly any calories. Egg Beaters are a good lean egg option to consider.

Avoid the butter, margarine, and sugary coffee creamers. If you have to have something in your morning cup, go with Non-Fat Milk.

7 Choose Lean Meats

When choosing your meats, opt for fish, Chicken Breast, and Turkey Breast.

8 Avoid Soda And Alcohol At All Costs

They contain empty calories and can immediately take your body out of fat burning mode.

Food Preparation

  • The way you cook your foods is going to have a big impact on the results you get from your diet, so it's important that you come up with creative and healthy cooking solutions that will reduce the addition of fat and calories to your meals.

  • The healthiest forms of cooking to go with include steaming, broiling, grilling, or baking. all of these will be lower in calories.

  • Never fry anything with Oil or Butter. Instead, saute your food in low-sodium Chicken Broth or a small amount of Olive Oil.

  • To help flavor your foods, consider adding some Herbs or low-sodium Spices. They won't add any additional calories and may even provide some positive health benefits. Or you can try Mustard, Balsamic Vinegar or a little bit of Hot Sauce to add some excitement to your meals.

  • By paying attention to how you're preparing your foods, you can rest assured that you're only getting the high quality nutrients that you intend to put in your body.


Learn More Here! Go Now!

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