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The diet plan is of just 6 weeks, I will be giving u t…
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Everybody,
Welcome to the excellent journey of diet plan, its wonderful with great results
in no time. The diet plan is of just 6 weeks, I will be giving u the sample workout
and sample diet for the 6 weeks, whatever I have discovered and tried it throughout
the diet.This document includes the recipies of some meals like breakfast,healthy
snacks, smoothies, etc…..
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The diet plan have some useful facts:
1. There are some fat burning foods available in store, during the diet if u eat
these foods combine with some exercise u will have a flat stomach in just
only 6 weeks and also shed the extra pounds from your body, People who
have followed this diet plan have lost almost 12 kgs. In just 6 weeks.
2. When u do a exercise the calcium n protein in your body needs to burn the
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fats so the diet includes the foods containing maximum number of calcium n
protein ie dairy products.
3. This diet emphasizes more on building your muscles weight rather than fats
Did you findweight,
this itdocument
will turn your useful?
body into fat burning machine.
4. One more advantage of this diet is that , whenever we go to gym or try any
other exercise if we leave it for some time , again we regain the shape, but
by doing this diet n exercise, the fats are totally gone for ever n only remains
in your body are the muscles.
5. This diet emphasizes on building your Metabolism, is the rate at which the
body burns its way through calories just to keep itself alive, your heart is
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beating,your Report
lungs breathing, thispumping
your blood Documentetc. Your body is burning
calories all the time.
There are 3 main types of calorie burn that happen throut the day:
6. There are some points to be considered while eating to have a flatter tummy:
Eat slowly,taking small mouthfuls of your food and sips of your drink
and chewing well.The brain takes 15 mins to receive the message that
your stomach has had enough to eat, so eating too quickly will result
in overeating.
Give your food your full attention.At meal times relax , but give good
poster as u sit, it will help in digesting food as the internal organs are
in best position to do so.
Eat smaller portions frequently n keep salty foods to a minimum.
Having frizzy drinks while eating will result in heartburn n wind.
Try now to eat the same food 2 days continous.Try to eat any fruit an
hour before or after the meals, helps digest the food easily.
Have a glass of orange juice or tomato juice in breakfast compulsory,
coz it has antioxidants and these are to be consumed after heavy
breakfast only not after lunch or dinner or any other time, it works as
anitiseptic for the body to keep to healthy for long.
Try to have smoothies as a evening snack as it helps to keep you full
for longer times.
7. Try not to eat the products those have highest value of HFCS(high fructose
corn syrup), its very bad for health specially, for heart, can causes many
heart diseases including cancers. Includes in cereals, ketchup,frizzy
drinks,pasta sauce, biscuits,meal replacement bars,regular soft
drinks,commercial sweets(jelly beans), pancake syrup,frozen yogurt,fruit
flavoured yogurt, high sweetened cereals, energy bars.
8. Try to lower the contents of trans fat, these are the fats which is also not
good for health , it can cause diabetes, high blood pressure at a very early
stage, also weaken your immune system,how to look for them is add all the
numbers listed back of any product u pick n minus the fat contents , the
number left is the trans fat.Normally the trans fat should be 2-3 % but if it
exceeds more than that , just don’t have that product. These are contained in
chocolates,cheese spread, biscuits, corn chips, crackers, French fries, frozen
waffles, margarine butter, potato chips.
Dairy products
Instant hot oat cereal
Eggs
Turkey n other lean meats
Peanut butter
Olive oil
Wholegrain cereal n breads
Extra protein whey powder
Rasberries n other berries.
11.Guidelines to follow:
Eat 6 meals a day
Make the 12 abs diet powerfoods the part of your diet
Drink smoothies regularly(recommended ti me is at 4 pm)
snack.
Stop counting the calories/day/week/month
Know what to drink n what not to,i.e soft drinks make you full
but they empty calories to yr body.
For one meal a weak forget all other 5 guidelines.
12.Beans for your diet:
Soya beans.
Haricot beans
Chikpeas
Black beans
Cannelloni beans
Kidney beans
Lima(butter) beans
It's very high in fiber and low in calories. The best kind to eat
is the air popped but if you're going to pop it on the stove make
sure you use oils with monosaturated fats like canola or olive
oil.
Be careful with microwave popcorn. Check the labels for
sodium and fat content because it varies from brand to brand.
You've heard the old phrase "An apple a day keeps the doctor
away." Well now people are saying the same thing about a handful of
nuts.
The biggest weapon contained in nuts is the monosaturated fat. This
kind of fat is actually good for you and can even help clear your
arteries.Nuts help fill you up and are also high in Vitamin E, fiber
and magnesium.Vitamin E is an antioxidant that helps fight diseases
such as cancer, asthma, osteoperosis and a host of other
inflammations.
Peanut Butter:
Smoothies:
Cancel Anytime.
Depending upon what you put in them, they can contain anywhere
between 400 and 600 calories which will keep you full for hours.
The benefit to this kind of snack is you can get fruit, protein, fiber
and dairy all in one delicious serving. The choice is up to you.
Here are some of the recipies:
1. Mango Smoothie:
1 Large ripe mango,peeled n chopped
200ml soya milk
150ml soya yogurt
Put the mango n other ingredients in a blender and puree until
smooth , add a couple of ice cubes and drink immediately.
2. Banana n Almond smoothie:
1 ripe banana, sliced
250ml skimmed milk
25g almonds ground
pinch of ground cinammon
a little honey to sweetened(optional)
Put the banana into freezer- proof container and freeze for
atleast 2 hrs or overnight. Place all the ingredients in a blender
or food processor and blend until thick or frothy, n serve
immediately.
3. Power smoothie:
240ml skimmed milk
2 tblspn low fat vanilla yogurt
50g hot oat cereal
2 tspn peanut butter(unsalted n sugar free)
2 tspn chocolate whey powder
6 ice cubes crushed.
Mix all the ingredients n blend it.
4. Strawberry field marshall smoothie:
120ml low fat vanilla yogurt
240 ml skimmed milk
2 tspns peanut butter
170 g frozen strawberries
-25%
240 ml smoothie
Leave atleast 48 hrs between your weight workouts of same bosy parts. Your
muscles need time to recover n repair themselves after a workout.
Take 1 day each week rest with no formal exercise.
Warm up for 5 mins before starting the exercise by doing jogging, jumping
jacks, skipping etc.
Don’t forget to stretch out yr body after the workout, it reduces tension from
yr muscles n help you to relax.
1. Strength training:
Recommeded 3 times a week.
3. Abs exercise:
Twice a week.
Monday:
Total body strength training workout with abs emphasis:
Complete 1 set of each ab exercise
Then complete the rest of the circuit twice.
Tuesday(optional):
Light cardiovascular workouts such as walking, running, swimming etc for max 30
minutes only, preferably at mornings or night after dinner.
Wesnesday:
Total body strength training workout with abs emphasis:
Complete 1 set of each ab exercise once,
Then complete the rest of the circuit twice.
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