How to lose fat, without killing yourself in a tough diet... There are so many stories, so many tales. How do they do it? And who really knows the best way to do it, without it being too hard on you? We all have our jobs, a busy lifestyle and family to attend to.
There is no time for a complicated diet added to your busy schedule. I understand it's hard to take the first step and get started if you don't know what to do. When you see someone who has done it, then you know this person must know the answer.
Being a fitness model, a figure competitor and a personal trainer, I know how to do it and now I am telling you all to learn! Just follow the free schedules and titles below as a guidance to your new lifestyle, to the new you. Are you ready to see the fat melting off, easy and stress-free? Let's go!
As Little As 3 Times A Week
- Monday: Legs and shoulders, calves
- Tuesday: Training off
- Wednesday: Back and biceps, abs
- Thursday: Training off
- Friday: Chest and triceps, abs
- Saturday: Training off
- Sunday: Training off
You can train as little as three times a week, just 45 minutes per session. After training I want you to do 30 minutes of cardio to burn off the fat even faster. You can also do 45 minutes of cardio if you're up for it, I leave that up to you. Choose any machine you like.
There is no need to spend hours and hours, days and days in the gym. That is what the commercials tell you on TV, to sell you their 'new innovative' product. It's really not that hard, actually you will find yourself enjoying doing the exercises. Time flies by as you're occupied and before you know, you're done. You just need to get up and go. You'll feel great when you're done!
To spend only three days a week in the gym, and have significant results, here is a great sample schedule to do it. Follow this exact schedule if you like, or feel free to adjust it to your preference if you wish to train other body parts on different days.
Try to do 3 or 4 exercises per major muscle group (legs, back, chest, shoulders), and 2 or 3 exercises per minor muscle group (biceps, triceps). You can do 1 or 2 exercises for abs and calves. Go for 3 sets of about 12-15 reps per set.
On training days, try to train not later than before the 4th meal, so that you have enough energy to train well during the day.
Every Weekend Is Free!
Instead of talking about what you can not eat, let's talk about what you can eat. There are actually a lot of food items that you can eat! I want you to have six 'meals' a day. Don't worry, you won't have to spend your time in the kitchen cooking all day, some of the 'meals' will be a quick shake or snack. You will be eating every 3 hours. This is to speed up your metabolism so that your body will burn all the calories faster. This is what we want to lose that body fat.
Mercedes Khani Wallpaper
IFBB Figure Pro & Int'l Fitness Model.
Week #32 - 10/17/2006
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I made a great tasting diet schedule for you, which will help you get those results! For each meal, I put carbs, proteins and/or fat sources in the diet schedule below. Feel free to switch them up with any of the other food sources (in the same category!). Just pick what you feel like having from the table, or follow my sample diet schedule. It's easy as that!
Preferably I want your vegetables to be steamed and I want you to use Pam fat-free cooking spray instead of olive oil or especially butter to cook your food. You can find calorie-free salad dressing in all flavours for a great tasting salad and delicious calorie free marinades for chicken, beef or fish. You can also use fat-free mayonaise, ketchup, sweeteners, herbs and spices to enhance the taste of your food. Told you this diet would be good.
The amount per food item is based on a 120-140 pound female who wishes to lose body fat and add some muscle at the same time to become more toned. Add a little more amount per food item if your weight is higher and/or if you are very active during the day.
I like to train after the 3rd meal, so I added some good fats in the meal before my training. If you want to train earlier, try to move your good fats (in this example the almonds) to the meal before your training. They will give you extra energy to train and will make you feel full, especially with a full glass of water to spread out the fibers in your tummy, which the almonds contain.
You don't want the good fats in the meal after your training. Fat slows down the uptake and digestion of nutrients in your body. This way the necessary carbs and protein nutrients will be taken up by the body faster after your training.
Pre-Made Diet Schedule:
- ½ cup oatmeal (with cinnamon and sweeteners)
- 6 egg whites with 1 yol k
- Half grapefruit
- ½ cup (cooked) brown rice with 4 oz. chicken breast, broccoli and cauliflour
- Small mixed salad with one full hand of almonds
- ½ packet Met-RX Meal Replacement Shake
- 1 cup sweet potato
- 4 oz. salmon
- Asparagus and carrots
- Small mixed salad
- 1 ½ scoop Musclemilk Evopro protein shake
Meal 1 / Breakfast:
Meal 2 / Mid-morning:
Meal 3 / Lunch:
Meal 4 / Mid-afternoon:
Meal 5 / Dinner:
Meal 6 / Pre-bedtime:
|Good Carbs||Protein||Good Fat|
|½ cup (cooked) brown rice||4 oz. salmon (also contains good fat)||Any fatty fish|
|3 rice cakes||6 egg whites, 1 yolk (yolk contains fat)||¼ advocado|
|½cup oatmeal||4 oz. any fish||½ tbsp. olive oil|
|2 slices whole wheat toast||3 oz. chicken breast||1 full hand almonds or walnuts|
|1 cup sweet potato||3 oz. turkey breast||½ full hand peanuts or cashews|
|4 oz. lean beef (top round)|
|½ cup fat free cottage cheese|
To give you a nice treat, besides the treat of your body having great results pretty soon, the weekend is free! You can eat what you want. Try not to go overboard though, it's better not to. That way it doesn't take too many days for your body to get back on the fat-burning track again after the weekend.
I suggest in the weekends you stick to the first half of the diet and eat what you feel like the rest of the day, or that you atleast try to keep having enough protein during the day. But I let the weekends up to you. You can drink during the weekends too if you want to.
Full Of Necessary Vitamins & Minerals To Help You Lose Fat All Day Long!
Experimenting with supplements and fat loss myself, I found that the following supplements really helped me in losing fat, and gaining muscle for that toned fit body at the same time. Besides that, I feel energetic during the day. I want you to feel the same, so here it is:
- One 1000 mg vitamin C in the morning and one after training
- A good multi vitamin.
- One 400 mg vitamin E after training
- 5 gram L-Glutamine after training and 5 gram before bedtime (for great recovery)
- 5 gram BCAA before training and 5 gram after training (for energy and great recovery)
- 2 servings of fish oil a day (to help you lose fat)
- 2 to 3 servings of HMB a day, depending on the brand (to help you lose fat and gain muscle)
- 2 servings CLA a day (to help you lose fat)
These are the best supplements to give you all the energy and give you all the help you need to lose body fat and gain muscle for a beautifully toned body. They aren't expensive either and they will provide you with what you need for a long time. The best place to buy them cheaper than in the stores and have the biggest selection is on the bodybuilding.com store. I always buy my supplements cheap here.
S.O.S. - I Need Help!
What to do when the cravings come up strong sometimes? Well, actually there are all kinds of treats to satisfy your craving without really doing something you're not supposed to so.
When you want to keep eating 'clean' during the week and have the weekends free to eat what you feel like and you have a big craving somewhere during the week, don't worry. There is a way to jump over this hurdle.
Try any of these tips to cut your cravings:
- Have a celery stick dipped in calorie free dressing
- Have a hand full of almonds/walnuts or ½ hand of peanuts/cashews with 1 glass of water
- Have some cucumber or a small mixed salad
- Have a green apple
- Have some water, green tea, espresso or coffee (with fat free creamer and/or sweetener)
- Watch tv or a movie
- Go online to visit the bodybuilding.com store or to read some articles for extra motivation
- Go outside and take a walk
- Go shopping. See how smaller sizes fit and look great on you!
- Meet up for social activities with friends, tell them about your new lifestyle. They will support you!
Also try this little trick; If you're craving for example chocolate, look at the back side of the packet and see how many calories per serving (if you're going to have that suggested serving), you're about to take in. 300 Calories equals 45 minutes of cardio. Do you really want to make it harder on you and slow down your progress? Imagine yourself in nice low-cut jeans with a pretty top, showing your abs. It's just a couple more days, let's just wait until the weekend.
Enjoy Food, Enjoy Life
Ever see commercials on TV or in magazines of fit people living a happy lifestyle, eating breakfast in the peaceful garden, casually riding a bike or taking a relaxing walk on the beach? They are being portrayed as happy people who appreciate life.
It's true for most fit people, and it could be true for everyone. You appreciate food, your bodies and life so much more now that you focus more on appreciating yourselves. This is karma; you give and you take. The energy you put into appreciating and caring for yourself all comes back to you, in a good way.
Appreciating whole foods for your body instead of stressor foods (unhealthy food), enjoying life and having fun attributes to maintaining a fit and healthy lifestyle. It even attributes to a happy lifestyle.
To every action there is a reaction. You've made a couple changes in your life to have a great fit and toned body. You are now burning fat, although sometimes it takes a while for you to notice it.
One, you may not see it at first until the results are greater, even though your friends and family will be complimenting you and telling you they see you've lost weight, and two, sometimes the fat has to become looser first, until it starts coming off.
This may happen in the first few weeks. But soon, before you know it, you will see the fat flying off in a rapid speed. You will be so happy with the results, you won't want to have it any other way. You will choose to keep this way of eating as a lifestyle, a healthy lifestyle that guarantees you having a fit and healthy body for the rest of your life. And you'll do it with pleasure too!
I can't wait for you to have a fit and healthy lifestyle as well! Be sure to make before and after pictures for us all to see when you start this guide to lose your body fat and have a great toned body. Feel free to email them to me. I will be looking forward to seeing those awesome results on you!
Enjoy! Yours in health,
IFBB Figure Competitor, International Fitness Model and Personal Trainer
MercedesKhani - BodySpace
- Goal: "I am a figure competitor. My goal is to improve muscle quality, add muscle and lose body fat for my shows."
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