Diet is always closed related with weight loss, and the issue of meal arrangement is an important topic for people who want to lose weight. People often could not eat right foods in the correct time, so I will introduce a healthy and scientific meal schedule for you.

Breakfast – 7:00

You may sleep in bed now, but in fact your body temperature is start rising, pulse rate begins to accelerate and sympathetic nervous becomes increasingly active. Digestive function has started operation, and the gastrointestinal tract has been awaked which can most efficiently absorb and digest food nutrients, so it is the best time for breakfast.

Breakfast recipe: one orange + a cup of coffee + 2 slices of whole wheat bread + tomato omelette

Snacks – 10:30

During seven o’clock to ten o’clock, the metabolic rate of your body is 40% faster than other periods. Therefore, you need to take in some low fat carbohydrates to replenish energy, concentrate attention and keep positive working state.

Recipe: one banana

Lunch – 12:30

After the work of a whole morning, your energy demand is greatest at this time, so it is suitable for you to eat lunch. Now the digestion of your gastrointestinal tract is far less active than the breakfast time. So, you need to eat and digest slowly and do not have lunch while staring at the computer. It is not only easy to gain weight, but also not good for absorption.

Lunch recipe: fiber-rich vegetables + red meat + staple foods

Afternoon tea – 15:30

This is also the time needed to replenish energy immediately, because your body’s glucose level has been greatly reduced. Your thinking speed slows down and irritability, anxiety and other negative emotions start to appear. If you could not replenish energy in time, it is difficult for you to carry out your work.

Recipe: coarse-fibred almonds or raisins

Dinner – 18:30

Dinner must be resolved 4 hours before bedtime, which is the time for complete digestion and absorption of food in the gastrointestinal tract. Sleeping with undigested food will accumulate fat and influence your sleeping quality.

Dinner recipe: Protein-rich seafood or beans + staple food

Of course, the scientific ways to lose weight are sensible eating and moderate physical exercise. In addition to science diet, swimming, rope skipping and other exercise programs are effective in achieving weight loss.

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Weight Loss Meal Replacement Shakes – Why Protein Shakes Are A Healthy Approach To Losing Weight

Quick Weight Loss Diets – Protein Weight Loss Meal Replacement Shakes
Weight Loss Meal Replacement Shake diets are all the rage, but is it really safe to lose weight rapidly?

2/3 of the adult population are considered overweight, with 1/3 being considered obese. Being overweight can put your health at risk, and leave your body vulnerable to diseases like diabetes, and heart related disorders.

Healthy Quick Weight Loss Diets – Protein Weight Loss Meal Replacement Shakes

Protein weight loss meal replacement shakes can be a great quick weight loss diet tool, but only if you choose the right protein shake for weight loss.

Protein weight loss meal replacement shakes can be used when an individual is looking for a diet that will produce quick weight loss. Some key benefits of protein weight loss shakes for quick weight loss is that the nutrients and vitamins one would lose with a restricted calorie diet are included within the shake.

What Should I Look For In A Healthy Protein Weight Loss Meal Replacement Shake?

A high quality protein shake for weight loss addresses the 3 key common challenges people face when trying to lose or maintain weight:

1. Getting good nutrition while cutting calories.
2. Boosting a tired metabolism and keeping energy levels going on fewer calories
3. Controlling the hunger and stress of dieting.

Will I gain the weight back as quickly as I lose it using a quick weight loss diet?
According to Audrey Sommerfeld, SVP of Marketing for ViSalus Sciences; “There are many programs out there that can have you lose weight fast, only to regain it back quickly.

For example, if you cleanse, or drink those cayenne pepper type of drinks you will lose weight quickly. The challenge is you may be losing water weight, and eliminating waste to feel lighter, fast.

BUT…

When you go back to eating normally again, you will gain back the water weight because our diets are so high in sodium. The average American consumes as much as 8x more sodium per day than needed.

These fast weight products can also cause you to lose life enhancing muscle, slowing your metabolism and weakening your long term health.”

Final Thoughts On Quick Weight Loss Diets – Protein Weight Loss Meal Replacement Shakes

Protein Powder weight loss shakes are a great diet program to achieve quick weight loss.

To keep the weight off, studies show that those who chose to use weight loss support groups in addition to their quick weight loss diet program experience more long term success in losing the unwanted weight, and in keeping the weight that they have lost off.

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Easy Meal Plans Weight Loss

A weight loss meal plan is any schedule or set of eating habits that leads to taking in less calories than you burn. Easy Meal Plans Weight Loss

You can count all the micro-, macro-, mondo-, mega-nutrients you want, but in the end, the one and only way to lose weight is this:

“Eat less, move more”

You’ve no doubt heard of several different fad diets, popping up everywhere you look: books, magazines, commercials.

Atikins, low-carb, low-fat, high-protein, no-protein, the list goes on and on and on.

The fact that so many of these diets directly and completely contradict one another should tell you something, especially considering that there are people in every single one of these diets that lose significant amounts of weight.

So are they all right, or all wrong?

Neither, do you know what their real secret was? Yep, I’ll say it again, eating less, burning more.

Sure, once you get down closer to single digit or teen body fat numbers you can start tweaking and playing with all the scientific stats, weight loss studies, and micronutrients you want.

Easy Meal Plans Weight Loss

But, if you’re just looking to lose weight fast, effectively, and most importantly, safely, you need a weight loss meal plan that is simple and straight to the point.

It doesn’t get any simpler than eating less and burning more.

In fact, for the first 30 days, this is all you have to do, and all you should do.

Take at least one 10-minute walk per day (this is the “move more” part of the equation) and cut out one soda and/or dessert from one meal per day (“eat less” part of equation).

That’s it, tiny, simple baby step, but you’ll be amazed at the results after 30 days.

Sure, you’re not going to have six pack abs at the end of this experiment, but you are going to have solid proof that keeping things simple works, and you will have lost at least a few pounds.

I would even suggest not trying to overdo it and not doing more, because often people get frustrated and give up.

So, make your one and only goal to stick to this simple 2-step formula every day for 30 days.

It will take less than 10 minutes extra per day, and if you don’t have that much to spare, you have much bigger problems than losing weight right now!

And remember, when people ask you what diet you’re using to lose all that weight, just tell them the “eat Less, move more” weight loss meal plan. Easy Meal Plans Weight Loss

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Best Weight Loss Meal Replacement Shakes

Weight loss shakes can be the best tool to help you lose those unwanted pounds. If you have been trying to lose weight for the longest and you have not been able to stick to any diet for more that a couple of days, weight loss shakes can be the key to your success. Best Weight Loss Meal Replacement Shakesssss

The problem with most diet plans is that they require a lot of extra effort and preparation which is very hard to do when you have a busy lifestyle. Preparing 3 or 6 meals a day (depending on the diet plan you are following) is extremely hard. I can barely manage to prepare one and that is on a good day. Most often we end up giving up on the diet not because we couldn’t handle the foods or we were too hungry, but because it is 8:30PM we just put the kids to bed, we haven’t really had any time to cook anything, and we are starving.

So here is where weight loss shakes come into place.

It is a lot easier to open a can or whip up a smoothie than it is to go to the store, get the ingredients, cook the meal and hope that we like it. Meal replacement shakes or weight loss shakes are super convenient and they actually help you change your eating habits. They are a lot easier to stick with and that is the key to losing weight.

Now, have you ever been to a health food store or the diet section of your regular grocery store looking for one of these shakes? If you haven’t you are in for a real treat. There are dozens of products out there that have the same claims: “easy to use”, ‘nutritious”, “filling”, “satisfying”, “will help you lose weight”.

So which one are you going to choose? Here are a couple of the ones that I recommend and a couple of the ones that I would stay away from: Best Weight Loss Meal Replacement Shakes
Slim Fast: Run the other way! There is nothing to Slim Fast that a cup of chocolate milk cannot cover, plus the tin taste is very prominent. Ok, maybe it has a couple more vitamins, but seriously, you drink a cup of chocolate milk plus a multivitamin and you have surpassed Slim Fast nutritional value. If you don’t believe me go to the store and look at the first four ingredients: Fat Free Milk, Water, Sugar, and Cocoa.
Right Size Smoothies: I have heard these smoothies advertised on the radio like crazy. I finally went to the store and looked at their ingredient list hoping to see some decent ingredients… and I was disappointed again. Right Size smoothies have not one but two kinds of artificial sweeteners, Sucralose (generic for Splenda) and Acesulfame K. If a product has anything other than a natural sweetener, I pass. There have been way too many studies to prove that artificial sweeteners have no rightful place in anyone’s diet.
Medifast Shakes: Medifast has become one of the most popular diet plans lately mainly because they make it super easy for you to follow their plan. I will not take credit away from them, they have helped so many people to lose weight and I hope they help many more. However, their shakes don’t really contain enough nutrients to be meal replacement shakes and they have Acesulfame K.
Vega Complete Whole Food Health Optimizer: Now we are talking! These shakes are amazing. I couldn’t believe it when I saw them. They are all natural and all vegan too. Don’t get me wrong I am NOT vegan but the quality of this product is amazing. The only reason I didn’t choose them as my very best shake is because most of us are not looking for a vegan product, due to the quality of the protein. I usually look for something with whey protein which is a lot better in terms of body absorption and usage than any vegetarian protein.
Shakeology: This is the best of the weight loss shakes that I have tried so far. It is all natural, it has whey protein (which is the only ingredient that prevents the whole shake from being vegan) and it has a ton, and I mean a TON of great nutrients. Probiotics, digestive enzymes, antioxidants, supergreens… If you can think of something healthy, it is probably in Shakeology. And, they don’t even advertise it as a weight loss product but as a complete, nutritious, healthy meal.

Weight loss shakeshave become so popular that you can find them everywhere. However, make sure you do your own research before actually purchasing any product that you are going to consume. Best Weight Loss Meal Replacement Shakes

• meal replacement shakes

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Food Plan For Weight Loss

HCG Diet Overview

During the first two days of taking HCG drops, you should be eating very high calorie foods that contain high fat and sugar contents. There is no limit to the number of calories or the types of foods that are eaten. Sweets, cookies, ice cream, deep fried foods, etc are all acceptable foods. It is important that you “load” properly, this is a very critical part of the diet. Do not begin loading if you have not started taking the HCG Drops. It is common for people to gain 3-5 pounds in the first two days. Don’t worry, you will lose it all in the follow 48 hours. People that chose not to “load” properly have found that the rest of the unwanted weight does not drop as easily as those people who took the time to “load”.

Food Plan For Weight Loss

So, start your diet with a party and eat as much as you can!

Sample Diet (after loading) Drink lots of water each day (at least 2 liters)

Breakfast: Tea or coffee in any quantity without sugar. Only one tablespoonful of milk allowed in 24 hours. Saccharin or Stevia may be used. Stevia is a much healthier choice.

Lunch:

100 grams of veal, beef, chicken breast, fresh white fish, lobster, crab, or shrimp. All visible fat must be carefully removed before cooking, and the meat must be weighed raw. It must be boiled or grilled without additional fat. Salmon, eel, tuna, herring, dried or pickled fish are not allowed. The chicken breast must be removed from the bird. Boneless and skinless.
One type of vegetable only to be chosen from the following: spinach, chard, chicory, beetgreens, green salad, tomatoes, celery, fennel, onions, red radishes, cucumbers, asparagus, cabbage.
One breadstick (grissino) or one Melba toast (Wasa Bread is also acceptable).
An apple, orange, or a handful of strawberries (6-9 depending on their size) or one-half grapefruit.

Dinner:

The same four choices as lunch (above.)No oil, butter or dressing.

Hint: Our clients have found that saving your fruit and/or melba toast for a snack between lunch and dinner has helped them to not feel as hungry as well as keep their metabolism burning more steadily throughout the day.

5 Sample Recipes

When you order a 21 or 40 day kit, the Diet Manual contains another 17 hCG Diet Recipes for main dishes, drinks, marinades and desserts in the manual when you order the 21 or 40 day kits.

Green Onion Soup

Green onions (allowed amount)
2 c vegetable broth
1-2 t liquid aminos
1 t parsley
1 t zsweet
1/2 t paprika
1/2 t salt
1/2 t dill
1/2 t thyme
1/8 t cayenne or red pepper flakes
1/8 t celery seed
Briefly steam the green onions until tender.
Preheat saucepan over MED heat.
Chop steamed green onions.
In a saucepan, saute the green onions in a bit of vegetable broth for a couple of minutes, then add the parsley, zsweet, paprika, salt, dill, thyme, celery seed, and cayenne. Saute 1-2 mins more.
Add remaining vegetable broth, reduce heat, cover and simmer 20-30 mins.

Lemon Pepper Fish

100g whitefish
juice of half lemon
1-3 cloves minced garlic
1/2 t black pepper
1/4 t salt
1/4 t cumin powder
1/8 t turmeric
Place fish in small bowl. Add garlic, black pepper, salt, cumin, and turmeric. Ensure to coat both sides.
Cover & marinate at least 1 hour in refrigerator.
Preheat oven to 400.
Place the fish in a non-stick baking dish, & cover with the marinade.
Bake 10-20 minutes depending on thickness, until fish easily flakes.
Squeeze with lemon juice.
Serve.

Crockpot Swiss Steak

100g steak
1 T shake ‘n bake
1 T liquid aminos
3-4 cloves minced garlic
1 stalk celery – sliced
1 onion – sliced
1 tomato – diced
1/2-1 c beef broth
Preheat pan over MED-HI heat.
Sprinkle steak with liquid aminos.
Dip steak in shake ‘n bake, coating both sides.
Add steak to pan and brown on both sides.
Transfer steak to crockpot.
Cover with garlic, celery, onions, and diced tomato.
Top with beef broth. Don’t stir!
Cover and cook on low until reaches desired doneness.
When done, serve immediately, and cover with juices from crockpot.

NOTE: This dish includes 3 vegetables which are meant only for flavor. When finished cooking, you can discard veggies, or choose to eat just one of them (as we aren’t allowed to mix veggies on phase 2 per Dr S). Food Plan For Weight Loss

Asparagus Frittata

3 egg whites
1 whole egg
Asparagus (allowed amount)
1-2 cloves minced garlic
1 T dehydrated minced onion
1 T water
1 t parsley
Salt/pepper (to taste)
Tabasco (optional)
Preheat pan over MED heat.
Snap woody ends off asparagus and discard.
Snap each asparagus spear into 2-3 pieces. Add to pan with garlic & heat through until tender.
Preheat oven to 400.
In bowl, mix eggs & water. Add asparagus, minced onion, parsley, salt/pepper.
Pour egg mixture into non-stick baking dish (or dish lined with parchment paper).
Place in oven and cook 10-15 mins until done.
Top with tabasco (optional) and serve immediately.

Orange Ginger Chicken

100g chicken – cut into chunks
Black pepper
orange – cut in 1/4s
2-3 cloves minced garlic
1 T fresh ginger root (about 1/2″-1″ long piece, peeled & minced)
1/2 t basil
Juice of half lemon
Preheat pan over MED heat.
Sprinkle chicken with pepper.
Add chicken to pan and stir fry until brown on all sides, about 5-10 mins.
Add garlic and cook for 1 min.
Squeeze juice of orange quarters over chicken.
Peel & separate orange into sections. Add orange sections, ginger, lemon juice, and basil. Stir well.
Cover and simmer for about 20-30 mins.

NOTE: This includes your meat and fruit portion for this meal.

Recommended Shopping List for Grocery Store

Meats

Shrimp, White Fish (Talapia, Halibut, Orange Ruffy, etc).
Turkey, chicken breast.
Lean Ground Beef, Steak or Roast

Vegetables

Asparagus
Cucumbers
Onions
Celery
Beet Greens
Lettuce
Green Onions
Spinach or Swiss Chard
Tomatoes
Radishes

Fruit

Lemons
Strawberries
Apples
Oranges
Grapefruits

Spices

Mrs Dash
Bragg Liquid Amino (Like Soy Sauce)
Garlic Cloves
Stevia- Both powder as well as liquid and flavors
Kosher Salt or Sea Salt
Other spices (be careful of ingredients, no sugars)

Other Items

Herbal Tea
Green Tea
Coffee
Water container with ounces for tracking
Apple Cider Vinegar
No Fat Cottage Cheese
Eggs
Fresh Salsa (no sugars or preservatives)
Melba Toast, Grissini Bread or Wasa Bread
Multi-Vitamin (make sure that there are no oils).
Miracle Noodles can be found online.

There is a great deal more detail and specifics in the manuscript itself, which you’ll get a free copy of when you order the 21 or 40 day kit. It is suggested that this summary be used as a quick reference only. As with any diet program, if you experience complications or if you have any health risks or concerns, consult your Doctor immediately before beginning this or any other diet program. Food Plan For Weight Loss

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Daily Food Plan For Weight Loss

One good way to reduce weight is to lose calories. This is done by taking in fewer calories than what we usually consume. This will eventually lead to weight loss. But we should also make sure that we are giving our body the right amount of calories, else the body metabolism will sputter and may lead to unforeseen complications. Daily Food Plan For Weight Loss

There are a lot of diet plans that offer you reduced amount of calorie intake. A 1000 calorie diet plan is one such very low calorie diet plan.Be cautioned that 1000 calories a day will be suitable for people who exercise minimally and this diet plan is only for a short time frame. This diet plan should not be continued for more than three days in a row.

This is a very low level of calories diet plan so always consult your doctor before embarking on a 1000 calorie diet plan. This diet plan provides us with so few calories that it might be impossible to meet the nutritional demands of the body with this plan. This plan is generally recommended by doctors when obesity has become a threat to life itself or as a preparation for a surgery. Therefore only after you doctor approves of your plan you should follow this diet. Also make sure that you drink lots of water when following this diet plan and keep your body well-hydrated.

USDA Recommendations:

The USDA recommends the following proportions for a 1000 calorie diet so that it allows proper nutrition while also contributing to weight loss.

One cup of fruits and vegetables, 3 ounces of grains, 2 ounces of meat and beans, 2 cups of milk, 3 teaspoons of oil and 165 discretionary calories of your choice as the ideal diet plan. Also drink as much water and zero calories beverages as you like to make sure that your body gets the necessary fluids.

Sample Diet Plan:

Sample 1:

Breakfast:

The breakfast should primarily consist of cereal and bananas. Typically you can have a cup of cereal, a cup of skimmed milk and a small size banana.

Morning Snack:

The morning snack can contain one cup of skimmed milk blended with quarter of a cup of frozen strawberries.

Lunch:

Typically the lunch is composed of sandwich and fresh fruit. 2 slices of whole wheat bread, 3 ounces of lean meat, 1 plum, lettuce, sliced tomatoes and cucumbers. You can also have chopped onions, mushrooms, olives and sprouts.

Afternoon snack:

You can enjoy any food you like but it should amount to 50 calories. Typically cottage cheese worth 50 calories can be consumed as an afternoon snack.

Dinner:

Dinner should consist of one cup of shredded lettuce, half a cup of your favorite beans, one flour tortilla shell, rice worth 75 calories and one slice of low fat mozzarella cheese.

You can have a cup of strawberries as a bedtime snack.

Herbal teas and water and zero calorie beverages should be consumed all through the day. Daily Food Plan For Weight Loss

Sample 2:

Breakfast:

Apple oatmeal is the best nutritious and low calories breakfast that you can think of. This will also provide you with the energy that you require for the whole day. Apple oatmeal is prepared using half a cup of water, three quarters a cup of skimmed milk, 1/3 cup of oatmeal, half an apple and quarter a teaspoon of cinnamon.

Snack:

You can have a handful of the nuts of your choice but make sure that they are not salted. Typical nuts that you can consume include almonds, walnuts, brazil nuts etc..

Lunch:

A scrambled egg toast made from a large egg, a slice of whole wheat bread, one table spoon of skimmed milk and half a oz of low fat shredded cheese.

Dinner:

Dinner should consists of 2 cups of shredded lettuce, 6 cherry tomatoes, half avocado, half a cup of sliced red pepper, one thinly slice onion, one table spoon of low fat dressing and 2 oz chopped chicken.

Having said all that, 1000 calories is a very low calorie intake and should be used only as a starter for weight loss or as a cleansing diet. This diet is also recommended when you need to rebalance your digestive system after a bout of unhealthy eating. But always get the doctor or a professional health expert’s approval before starting with this diet plan. As this diet is so calorie deficit, special attention should be placed on the nutritional value of the ingredients of your diet plan to make sure that you get the proper nutrition content during the days your dieting with this diet plan.

An unhealthy body will lead to a number of complications and will not lose weight effectively. So be sure that you are consuming enough nutrients to maintain your healthy body. Daily Food Plan For Weight Loss

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1. Begin to add a serving of fruit or vegetable to the daily food servings. Get used to it and start adding a lot more slowly to reach 8 to 10 servings per day. It would be helpful to eat at least a couple of servings of fruits and vegetables at every meal.
2. Be sure to eat your meals in smaller portions.
3. Never engage in mindless eating. This is when you sit in front of television and potatoes fried things in his mouth nonstop. Always remember to eat deliberately peeling or unwrapping food, sit and eat. Do not swallow like a cookie monster.
4. Eat slowly and take small bites. This allows your digestive system to absorb food properly.
5. Never skip breakfast, you must be your biggest meal. Then you find that you will not be eating during the day.
6. Allow half of your plate to be examined by the vegetables during lunch and dinner.

If you are also thinking of ways to reduce your calorie intake, this list of best diet tips shows how.

1. Use the rule of halves. If you're eating something high in calories, make sure you eat only half the normal portion size. Thus, you are able to satisfy their cravings, but while consuming only half the calories.
2. When eating out, eat some of their food and bag the rest to take home. A regular restaurant portion size contains about 2,000 calories, which is more than what you need in one day.
3. Eat with a salad and not a meal. Salad plates are smaller and give the illusion of holding a large quantity of food when it is full.
4. Put everything that you eat on a plate so you can see how much you're eating. Eat straight from the jar or bag can make you eat more than expected because they have no idea how much you've consumed.
5. Limit your intake of fruit juice. Studies have shown that the juice has more calories and sugar of the fruit. If you are looking for enthusiasm juicy citrus fruits, eating the fruit itself and not go for the juice.
6. Being well aware of his stomach while eating. Even if your mind tells you to eat more because the food tastes very good, see if your stomach has had enough. You do not want to stuff yourself until you can barely breathe or walk.

While you can find this list useful, the best diet tips will still come from your doctor. It would pay for a consultation before beginning any diet program because they can assess the state of your body and can say whether or not it is safe for you to follow these diets.

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1.   If you eat slower this will give your body time to “catch up” to the amount of food you’ve eaten, then you can better judge when you’re full.  Eating too quickly will result in that bloated, stuffed feeling, and no one likes that.

2.  Eating smaller meals with a healthy snack in between is much better than skipping a meal.  Many people think skipping meal will lead to weight loss but this isn’t the case.  Smaller more frequent meals will help to keep your metabolism going, meaning you will be digesting your food at a quicker rate.  This will prevent overeating at dinner or late at night.

3.  Not everyone has the time or money for a gym membership, but try to work some simple exercise into your routine.  Take the stairs instead of the elevator, take a walk in the morning or evening, or ride a bike.  I bike frequently for enjoyment and because it beats paying for gas.

4.  Eliminating fat from the diet is not the way to lose weight.  While reducing your fat intake is a healthy start, fat is still necessary in any diet.  In order to you need to know how different types of fat affect your body.  It is more important to stay away from bad fats that are in a lot of processed foods, such as saturated fats and trans fats.  Deep frying or cooking foods with a lot of oil or butter can really add to the fat and calorie content.

5.  Whole grains, fruits, and vegetables should be a daily part of any diet.  Try these as a replacement to snacks that contain empty calories and high fat content.  These natural foods are generally high in fiber, vitamins and low on calories.

6.  Before eating a meal try this easy dieting tip, drink a glass of water five to ten minutes before you eat.  Doing this will help fill you up and at the same time will prevent overeating at your next meal.

With these six easy dieting tips you will start to feel better and look better.   Eating slower and eating smaller meals, working in simple exercise, reducing you fat intake, eating healthy snack, and drinking water before a meal are all great ways to start losing weight.  Simple steps are a great way to begin on a path to a healthier life.

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By: Eyad H. Yehyawi

Rocky Workout

I don’t know about you but the last Rocky movie was one of the best movies of the year. In my opinion, it was in fact the best of the series. What’s not to love about a guy who keeps coming back from setback after setback, only to always come out on top?

Sylvester Stallone is no stranger to staying in shape. Mr. Stallone has one of the most impressive workout regimens in Hollywood and don’t think for a second his abs and definition didn’t play a large part in the success of Rambo and Rocky.

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So, how did he do it? How did he look like a rock at an age much further down the road than Rocky I? Well, hypothetically speaking, let’s look at how anybody, including Mr. Stallone, could achieve a world-class physique later in life or after years of lifting when “changing” is difficult to do.

The key is to shock the body into changing, presenting stimuli to initiate change and the proper nutrients and supplements to make sure we have the tools needed to do so. If you interested in trying a gut wrenching workout that would make Rocky tired, here’s your chance.

Here’s A Gut Wrenching Workout
That Would Even Make Rocky Tired.
© 2006 Metro-Goldwyn-Mayer (MGM).

Goals

• Achieve my personal best physique… no excuses in 5 weeks
• Eat perfectly 6 days per week… no excuses.
• One cheat meal per week is allowed IF I stayed disciplined.
• Use compound lifts and hit each body part directly and indirectly once per week.
• Consume what I call my “Big 5″ supplements at specific times to initiate repair and keep us healthy.
• Perform cardio 6 days per week with improvements each week. Sorry, just “doing cardio” this time isn’t good enough.

Perform Cardio 6 Days Per
Week With Improvements Each Week.
© 2006 Metro-Goldwyn-Mayer (MGM).

The Supplements

• Whey/Casein Protein: To Initiate repair quickly after working out and before bed.
• BCAAs: To protect the muscle from being stripped of BCAAs and Glutamine while training. The body does this to yield produce more energy and to supply food for the intestinal immunity cells. So give it what it wants and it won’t rob your muscle bank.
• Glutamine: To make sure the muscle has what it needs to create more muscle. Remember, it is the CHIEF PROTEIN REGULATOR. Think of it as the gate keeper who checks your ticket to muscle gains. If not present in sufficient amounts, the body will strip it from muscles, along with BCAA to make more glutamine.

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• Creatine: To yield more ATP for workouts and allow more water to enter our muscles. Having fully hydrated muscles is a key ingredient few know about to make sure the muscle is in an environment conducive to muscle growth.
• Omega 3 Fatty Acids: To support already healthy joints, essential fat levels up, promote body fat loss, and the cardiovascular system healthy.

How Much

• Whey/Casein: 50 g whey post workout/50 g casein before bed with 1 tbsp peanut butter to slow digestion and keep the body with a trickle of amino acids throughout the night.
• BCAA: 10 g pre/during/post workout for a total of 30 g.
• Glutamine: Same as the BCAA.
• Creatine: 5 g pre workout ad 10 g post workout.
• Omega 3 Fatty Acids: 2 g at breakfast, lunch, dinner.

The Nutrition Plan

Meal 1:
• 50 g protein (whey or egg whites)
• 10 g healthy fats
• 50 g complex carbohydrates

Meal 2:

• 50 g protein (Whole food)
• 1 piece of fruit

Meal 3:

• 30 g complex carbohydrates
• 50 g Protein (Whole food)
• 10 g healthy fats

Meal 4: Pre-Lift

• 1-2 scoops whey
• 1 piece of fruit

Meal 5: Post-Lift

• 25 g whey/25 g casein
• 60 g Simple Carbohydrates

Meal 6:

• 50 g lean protein or fatty protein such as salmon or lean steak
• All the green veggies you want

Bed Time:

• 2 scoops Casein
• 1 tbsp natural peanut butter

The Workout

Monday: Chest
• Incline Dumbbell Press 3 x 8-10
• Incline Flyes 3 x 8-10
• Dips 3 x BW to failure
• Pullovers 2 x 12

Tuesday: Legs
• Clean and Jerk 5 x 5
• Squats 3 x 10
• Partial Deadlift 5 x 5

Use a safety bar in a squat rack and begin the lift from upper shin level. This reduces injury risk and is nearly as effective as full deadlifts.

• Stiff Legged Deadlifts 2 x 10
• Calf Raises 2 x 50
• Jump Rope for 3 minutes and if you stumble just keep going until the three minute mark. Each week add 1 minute to the session.

Wednesday: Biceps & Shoulders
• Barbell/Dumbbell Curls 4 x 10
• Incline Hammer Curls 3 x 8-10
• Military Press 4 x 10
• Lateral Raises 4 x 10
• Reverse Flyes 2 x 15

Thursday: Triceps
• Close Grip Bench Press 4 x 10
• Skull Crushers 3 x 10
• Dips 2 x BW to failure

Friday: Back
• Lat Pulldowns 2 x 10 + x reps after each set
• Pullups 2 x BW to failure
• T Bar rows (drop set) 1 x 10/drop 30% then continue to failure
• Seated Cable Rows 4 x 12
• Bent Over Barbell Rows (drop set) 1 x 10/drop 30% then continue to failure

Rocky Trains To Get Back Into Fighting Shape.
© 2006 Metro-Goldwyn-Mayer (MGM).

Cardio:

On Monday/Wed/Friday pick something you love for 20 minutes and go 1 minute as hard as you can and then 50% less effort for 1 minute. Do this for 20 minutes. EVERY WEEK you must beat your previous best… no excuses… so write it down! If you run 2 miles in 20 minutes, make sure to run at least 2.1 miles in 20 next time.

On Tuesday no cardio. You’re lucky – it’s leg day.

RELATED ARTICLE
[ Click here to learn more. ] Cardio Conundrum! This article will explain the different types of cardio you can do to get that ‘Beach Worthy’ body. Here’s a functional list of the many different types of cardio and different ways to do them.	Author: Jaime Filer

Thursday and Saturday is long duration cardio day. Walk on an incline treadmill for 45 minutes at 3.0 mph and incline 10. Each week go up by 0.1 mph and 0.5 on the incline. At the end of 5 weeks you will be doing 3.5 mph at incline 12.5. Don’t hold on!

Conclusion

Do this for 5 weeks, eat plenty and rest. After this, take it easy for 1 week and then resume a new program that calls for lifting every other day and cardio 4-5 days per week.

This workout is INTENSE and will FORCE your body to change. It isn’t hard… just remember to get what you’ve never had you must do what you’ve never done!

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