Lee Labrada's 12-Week Lean Body Trainer - Week 3, Day 21

Congratulations on making it to the end of week 3 of your Lean Body Challenge! Remember that today is an off day from weights, but you still need to complete 26-30 minutes of interval cardio.

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Congratulations on making it to the end of week 3 of your Lean Body Challenge! Remember that today is an off day from weight lifting, but you still need to complete 26-30 minutes of interval cardio training.

Week 3, Day 21 Cardio & How To Dine Out, Part 2
Watch the video: 2:52


Eating At Restaurants Continued

In episode 20 I gave you some tips for eating out in restaurants. Today I'll cover a few additional key points to remember.

It helps if you can learn about some of the different common types of cuisines you'll come across so you are better prepared with what foods will be best to order.

If you are eating at...

1 An Old-Fashioned Diner

  • Go for an Egg White Omelet.
  • Ask to have it prepared with no grease or oil and load up on the Vegetables with Salsa.
  • Order a bowl of Oatmeal as a side. You can add Cinnamon to your Oatmeal.

2 A Chinese Restaurant

  • Always stick with steamed Chicken, Shrimp, or Scallops, and pair these with steamed Rice and Chinese vegetables.
  • Ask to have the food prepared without MSG as well so that it's healthier and go easy on the Soy Sauce or leave it out altogether.

3 A Continental Restaurant

4 An Italian Restaurant

  • Try grilled Fish.
  • If you are going to have Pasta, make sure that you only eat a fist-sized serving.
  • Choose a plain Red Spaghetti Sauce with no Meat.
  • Stay away from white sauces such as Alfredo, as they are high in cream and butter.

5 A Mexican Restaurant

  • Again try grilled Chicken or Fish but ask to have it cooked without butter or oil.
  • Avoid Sour Cream and Guacamole and instead go for Salsa or Pico de Gallo.
  • Corn Tortillas are OK, but Flour Tortillas are not, as they are made with fat.
  • Also skip the fried Tortilla Chips as well as they're going to be way too high in fat and calories.

6 A Steakhouse

  • Try grilled Lobster Tail or grilled Fish. Most Steaks at these restaurants are far too high in fat and calories, so you're better off just going with the seafood instead.
  • Salads are fine, but not Salad Dressing. Lemon or Balsamic Vinegar are great options for your salads.

If you can keep these quick tips in mind and apply them wherever you happen to be eating out, you should be able to have the meal and keep your diet intact.

Training

Cardio

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

Combined with weight training and diet, you'll be a lean machine in no time! Tomorrow is another high intensity legs and abs workout.

Learn More Here! Go Now!

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