Getting Fit/Lean
Background: Now this is a semi-small follow up to my 'Workout Guide', just because I know theres people who don't want to get bigger, they just want to get lean. Now this will most likely be my last fitness guide unless requested upon. I had to venture over to the other side of things, because the truth of it is, there are some people here who would like to lose some of that extra weight. Getting big and gaining muscles isn't for everyone, around 65% of America is focused on losing that weight, so in fact more people want to lose than gain.
Breakfast- Research has shown that people who miss breakfast find it much more difficult to lose weight. Breakfast is in fact the most important meal of the day, and you need it in order to get your metabolism going. Let breakfast be the biggest meal you eat all since it will be the longest gaps between eating all day, because between the time you ate dinner and them time you eat breakfast should be about 9-12 hours apart. Here are some good food options for breakfast:
-Egg beaters (these are just plain egg whites), don't eat the yolks, unless you keep the ratio 4 egg whites: 1 yolk. Yolk's have a strong amount of protein in them.
-Fruit. Bananas, strawberry's, apricot's, pears, and watermelon are all great fruits, especially bananas because they will give you a strong amount of potassium for the day.
-Whole wheat toast is one of the best breads you can eat, along with whole grain toast. These toast are great for your body.
-NO BUTTER. Make sure there is no butter on anything you eat, let's just say butter is atrocious for you.
Opt for low-sugar, high-fiber, and high-protein choices.
-Low sugar cereal with 1% milk, this way you don't get a lot of fat from the milk, no 2%.
Lunch- Lunch is not the most important meal, therefor you can eat light. I usually eat McDonald's which is really good for you. Haha just kidding, only have that on special occasions. Below I am going to list some good meal options for lunch:
-Tuna fish with no mayo, right out of the can is fine.
-Lean cold cuts are also good for you, but again stick to whole grain bread. Don't use any condiments, or anything with high fats.
Dinner- This is another important meal of the day and you want to make sure you eat a moderate amount of food. Here are some of my food recommendations:
-Grilled foods are better than fried. I prefer grilled chicken the most.
-Stick to you healthier and leaner meats such as NY strip steaks, chicken and soups.
-Salads are also very good for you, but stay away from Ceaser salads.
-Fish is another type of food which is great for you no matter how you cook it, as long as you don't load it up with butter and garlic.
The 10 Steps To Success (Strategies):
2. Eat a lot of green vegetables because eating too much protein can make your diet acidic. These green leaves will counter act the intake the amount of protein and help balance out your diet.
3. Drink water at all times of the day. Water is great because it flushes out your system and helps keep you away from dehydration. Dehydration is a dangerous factor in which you become mentally and physically distraught.
4. Get accustomed to reading the labels. This is a good habit because it's going to tell you exactly what you body is intaking, and whether or not it's what you want going inside of your body. Don't eat much with high fructose corn syrup, this is highly bad for you and could damage your whole dieting routine.
5. A little caffeine can liberate a lot of that extra fat in your system. Some resources say 200mg is a good number, but i'm going to tell you 250mg, just because if your not too sensitive to caffeine the extra goes a long way.
6. Increasing your cardio exercise lengths is very important, the longer you go the more fat your going to remove from your system.
7. Keep going and don't stop when working out. If your going to be lifting weights, you should go from one exercise directly to the other with only 15 seconds in between. Your workouts should take 30 minutes if you do this correctly.
8. Get a partner to help you workout to make sure both of you are doing the correct things and help encourage each other.
9. Meal planning is important, you should set up your meal plan a week before this way it's set when your ready to eat. You should make it lean and low-fat, by following the food charts.
10. Never quit, I know things will get hard but quitting is just giving in to yourself, which no one should do.
Working Out To Leanness: All your exercises should be about 70% of the normal weight you can actually do. So say you bench 200 lbs., you should multiply it by .70 which will give you 140 lbs. Now you should be increasing your repetitions. For instance you should increase from that 6 repetition workout to a 10-12 repetition workout. Heavy weight is just going to get you more mass which is not what you want. If you keep the weight low and repetitions high you should be on your way to getting cut and lean. Also try taking fish oil pills with omega 3 in them, they will do wonders for your heart.
