Sunday, March 20, 2011

DIET & MY ROUTINE

My friend Charlie has given me some good information on working out and diet. Man this is harder than I thought and what pisses me off more staying strict to it. Thinking too much isn't helping either. No worries.

DIET

GOOD BAD

CHICKEN (GRILLED OR BROILED) SUGAR PASTA’S

FISH (SALMON OR TUNA) FRUITS (HIGH IN NATURAL SUGAR)

BUTTER (USE UNSALTED BUTTER) WHITE RICE

BROWN RICE CANNED ANYTHING (STAY FRESH)

EGGS (BOILED OR POACHED) CORN, CARROTS, PEAS & TOMATOES

BROCCOLLI, ZUCCINNI, SWEET POTATOES BREAD (ANY)

BLOCK CHEESE (NOT SLICED) DESERTS OF ANY KIND

POTATOES

SALT

MILK

MARGERINE

TRY YOUR BEST TO NOT EAT OUT. A LOT OF FOOD THAT IS PREPARED IN RESTAURANTS IS FILLED WITH SUGARS, SALT AND ADITIVES. AND DEFINITELY STAY AWAY FROM CANNED OR PRE-PACKAGES FOODS. SEASON YOUR FOOD WITH ONLY DRY SPICES IF POSSIBLE. GRILLING YOUR FOOD ALSO ADDS FLAVORS SO THAT YOU ARE NOT IN NEED OF OTHER SPICES OR SAUCES.

WORK-OUT

WITH THIS TYPE OF LOW CARB DIET IS VERY IMPORTANT TO INCREASE YOUR CARDIO. OLYPTICAL TRAINER AND TREAD MILLS ARE BEST IN THE MORNING BEFORE BREAKFAST. (30 TO 45 MINUTES)

WHEN DOING YOUR WEIGHT LIFTING YOU NEED TO CHANGE IT UP. NOW IS TIME FOR LIGHT WEIGHTS AND HIGH REPITITION, SO INSTEAD OF THE STANDARD 3 SETS OF 10 REPITITIONS, YOU SHOULD DO 5 SETS WITH LIGHTER WEIGHTS AND 15 REPS. ON YOUR LAST SET YOU SHOULD ALWAYS PUSH TO EXAUSTION. THIS NOT ONLY TAXES THE MUSCLES BUT, ALSO WORKS YOUR CARDIO. MAKE SURE YOU EAT WITHING 30 MINUTES OF ANY WORKOUT. THIS IS WHEN YOUR MUSCLES ARE IN NEED OF NUTRIENTS THE MOST. NEVER WORK THE SAME MUSCLE GROUPS TWO DAYS IN A ROW. THE BREAKDOWN I USE IS AS FOLLOWS.

MON-WED-FRI LEGS AND LATS

TUES-THURS-SAT CHEST AND TRI’S

SUN-TUES-THURS BACK AND BI’S

CARDIO AND AB’S EVERY DAY

THE REASON I BREAK THEM DOWN THIS WAY IS BECAUSE ANY TIME YOU ARE WORKING YOUR BACK YOU ARE WORKING YOUR BI’S, AS WELL AS ANY TIME YOU ARE WORKING YOUR CHEST YOU ARE WORKING YOUR TRICEPTS. SO YOU’RE GETTING A DOUBLE WORKOUT.

CARDIO AND AB WORKOUTS ARE THE ONLY THINGS YOU CAN DO EVERY DAY. FOR ABS I SUGGEST LEG RAISES FROM THE FLOOR. LAY FLAT ON YOU’RE BACK WITH YOUR LEGS EXTENDED STRAIGHT OUT AND RAISED ABOUT 2” OFF THE FLOOR. KEEPING YOUR BACK FLAT ON THE FLOOR, RAISE YOUR LEGS TO THE HIGHEST YOU CAN AT A SLOW NON JERKING RATE. THEN LOWER THEM SLOWLY WITHOUT ALLOWING YOUR LEGS TO RE-TOUCH THE FLOOR. REPEAT THIS AS MANY TIMES AS YOU CAN. THEN REST FOR A COUNT OF 30 AND DO IT AGAIN. THIS WILL CONCENTRATE ON ALL YOUR ABDOMINAL MUSCLES AND TARGET THEM DIRECTLY WITHOUT ANY STRAIN TO YOUR NECK OR BACK. PUSH FOR 75 TO 100 LEG RAISES TOTAL OR MORE ACCORDING TO YOUR TOLLERANCE.

DIET IS THE #1 WAY TO LOOSE YOUR STOMACH. CARDIO WILL HELP YOU BURN THE FAT. YOU SHOULD NEVER SPEND MORE THAN 90 MINUTES TOTAL WORKING OUT. THIS INCLUDES CARDIO. ANYTHING MORE THAN THAT ONLY STRESSES YOUR BODY AND IT DOESN’T GIVE YOU ANY ADVANTAGE TO TONEING OR WEIGHT LOSS. NEVER STAY INACTIVE MORE THAN 60 SECONDS BETWEEN SETS. BURN IS THE KEY HERE.

SUPLEMENTS

CREATINE (GREAT FAT BURNER)

WHEY PROTEIN ONLY (NO SOY, WHEAT OR MILK PROTEINTS)

*********YOUR BODY WILL ONLY OBSORB SO MUCH PROTEIN AND THEN THE REST IS WASTED AND PASSED OUT. WHEY PROTEIN HAS THE FASTEST ABSORBTION RATE IN YOUR BODY SO YOU GET OPTIMAL RESULTS.

I READ THERE ARE A LOT OF PEOPLE GIVING YOU ADVICE AND SOME OF IT FOLLOWS THE WAY I TRAIN AND TRAIN OTHERS. ATKINS DIET IS A GOOD FIX FOR FAST WEIGHT LOSS. BUT, NEVER ENDS UP KEEPING THE WEIGHT OFF. WITH THIS DIET YOU CAN SLOWLY RE-INTRODUCE SOME OF THE CARBS AND FATS AFTER YOU HAVE REACHED YOUR GOAL. THE BIGGEST THING IS TO COMMIT TO THE DIET AND THE ROUTINE I HAVE OUTLINED AND YOU WILL SEE RESULTS. YOU WILL ALSO SEE A SPIKE IN YOUR ENERGY LEVELS AFTER ABOUT 7 DAYS……AND NO MORE SMOOTHIES!!!! …….THAT’S PURE SUGAR.

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