You are here: Home / Archives for Diet Guide

Natural Detox Diet Guide

July 11, 2011 By Leave a Comment

The primary aim of performing a natural detox is to allow the liver, the major organ responsible for detoxification, to rest and recuperate. You can do this by restricting your diet and taking herbal supplements which will help to eliminate toxins already in the body and reduce the number of new toxins being ingested.

The majority of natural detox diets are composed of raw foods and in particular vegetables, nuts and fish. The organic nutrients and high levels of food enzymes present in many raw vegetables and whole grains help to naturally detoxify the body. These food types also provide a good source of fibre which speeds up the elimination of toxins in your waste products.

Nuts are a great source of vitamins B and E, magnesium, potassium and the invaluable antioxidant selenium while fish provides essential omega 3 oils and a good supply of protein.

In all the natural detox diet supplies the body with all the vitamins, minerals and phytonutrients that it needs and when water is drunk in large quantities as well, the cells become fully hydrated and the toxins get washed away. A natural detox diet only needs to last for two to three days for you to feel the benefits which include more energy, better cognitive functioning and an all round feeling of health and well being.

Combining natural herbs and plant extracts with a good detox diet can literally double the beneficial effect. A number of herbs and plants act as antioxidants, diuretics and laxatives in the human body, for example:

Milk thistle Dandelion and Burdock Green tea Celery powder

In addition, supplements such as garlic powder, spinach powder, beetroot juice powder and Spirulina help to balance the amount of good bacteria found in the digestive system so that they protect against subsequent toxin attacks but don’t overpopulate the digestive tract and start to cause a problem.

Many people think that because the diet is so restrictive all they can do is munch carrots all day and drink lots of water however there are loads of easy and tasty recipes in vegan cookbooks that are suitable for a detox diet and this means that there is absolutely no excuse for not trying it yourself.

Discover more about Detox Diet and Detox Foods.

Copyright of Leroy Fong and Detox Guide

Filed Under: Diet Guide Tagged With: , , ,

Fatty Liver Diagnosis – Fatty Liver Diet Guide

July 10, 2011 By Leave a Comment

Fatty Liver Disease can be asymptomatic in nature. This simply means that one person can be suffering from such condition despite not seeing any obvious symptoms and could lead to more serious complications if not addressed earlier. With this said, it is quite ideal to undergo a fatty liver diagnosis especially if you are the type of person who has an unhealthy lifestyle such as drinking too much alcohol or eating too much junk food.

Click Here For Fatty Liver Diet Guide Instant Access Now!

There is a wide variety of fatty liver diagnosis that you can go for if you want to determine whether or not you might be affected by such a clinically silent condition. From liver images that you can obtain with ultrasound testing to CT scan to MRI, the use of such procedures can tell if a person is afflicted or not.

However, undergoing liver biopsy still stands out in determining the presence of fatty liver.

Such procedure requires a given sample of liver tissue taken from the patient. Then the sample is closely observed under the microscope for some signs of fat accumulation from other parts of the body.

Though this does not mean that those who love to gorge on fatty foods are the ones who are more susceptible to acquire such disease, it is in fact those individuals who are less obese are who are more capable to acquiring it.

One of the best ways to combat fatty liver is by giving a closer look on the things you put in your mouth. Aside from that, some simple lifestyle changes can reverse the effects significantly. Among the major causes of fatty liver is from too much alcohol intake so be sure to consider drinking less frequently. Undergoing a fatty liver diagnosis can come in a hefty price. And that is simply why prevention is always better than cure.

Click Here For Fatty Liver Diet Guide Instant Access Now!

This author writes about Fatty Liver Diet Guide and Treatment Of Fatty Liver.

Dr Susan Jebb takes a look through nearly fifty years of amazing BBC archive of mankind’s relationship with what we eat, charting the shift from the malnutrition of the past to today’s obesity epidemic.

Filed Under: Diet Guide Tagged With: , , , ,

The Diet Solution – The Pros And Cons of The Diet Solution Program

July 9, 2011 By 1 Comment

Perhaps you heard a lot about The Diet Solutionby author Isabel De Los Rios. It is a fat burning program that is extremely nutritious and will let you lose weight while maintaining a healthy and sexy body like the author itself, Isabel De Los Rios who right now still maintained his ideal weight and her sexiness of course.

Now, imagine how many people have tried the diet solution? It’s over thirty thousand (30,000) people by now and the increase in participants is still ongoing. What was great to know is that many positive testimonials about the diet solution program are spreading across the internet. What they most like about the diet solution is that it allows you to make your own eating plan without depriving yourself of calories, vitamins and minerals.

What are the pros of The Diet Solution Program?

The Diet Solution Program is a complete and comprehensive program that promises you not only to lose weight but to achieve optimum health and vitality. The program is great if you strongly follow the rules of the program.

1.       The Diet Solution is an effective diet and weight loss program that is healthy, nutritious and easy to follow dietary plans.

2.       The program encourages everyone to eat fresh fruits and vegetables as well as to drink pure water.

3.       The program explains a lot of aspect of nutrition and it explains how different diet plans affect different parts of the body.

4.       The program teaches dieters how to choose healthy foods and it allows you to adjust meal plans to suit your needs.

5.       The diet solution program has a wide selection of delicious and tasty recipes to make your everyday life healthy.

6.       By just using the quick start guide, some customers lost 10-15 pounds in just 6 weeks.

7.       Another good stuff about this program is that, it has a 60 day money back guarantee. You just have to save all the emails regarding your purchase because you need it in case you are not satisfied with the program.

What are the cons of The Diet Solution Program?

1.       Nothing is completely hundred percent (100%) so it might not work for all. If you know programs that claims a 100% effective, it sounds fishy right?

2.       Some nutrition experts have doubts about the validity of the metabolic type.

3.       The diet solution program has only limited vegetarian meal plans.

If you are looking for a fat burning program that promotes nutrition and healthy body the diet solution program is the best choice rather than working out to burn fats. It gives you the best nutritional guide that is safe and easy to follow and has a long term result if you eagerly follow the program.

Written by SheilaP

Related Diet Guide Articles

Filed Under: Diet Guide Tagged With: , , , ,

An Analysis on the Elementary School Food Guide Pyramid

July 8, 2011 By Leave a Comment

Do you usually concentrate on eating a diet that is healthy and well balanced? Are you a parent or a schoolteacher who is interested in teaching your children how to eat all of the foods they are supposed to eat on a regular basis? Are you intrigued about the food guide pyramid? Is it correct that you possess the desire to obtain an interpretation or analysis of this system? By reading this article, you will learn how the food pyramid was developed, what it consists of, why it is so important to follow and why it was introduced to elementary school students.

How long has the food guide pyramid been around? It was introduced in 1894.

The Components of the Food Guide Pyramid

The foods pyramid contains six classes of foods we are supposed to include in our diet on an everyday basis. The first food group concentrates on bread, cereal, rice and pasta. We are supposed to eat six to eleven servings from this group every day. The second section concentrates on fruits. It is recommended that we consume two to four servings of fruit every day.

The third portion concentrates on vegetables. The recommended guidelines call for eating three to five servings of vegetables every day. The fourth group concentrates on meat and plant foods. We are urged to consume two to three servings of meat, poultry, fish, dry beans, eggs and nuts every day.

The fifth section focuses on dairy products. It is recommended that we eat two to three servings of milk, yogurt and cheese every day. The sixth section focuses on junk foods. We are supposed to only consume fats, oils and sweets sparingly.

Origin of the Elementary School Food Guide Pyramid

I do not know who invented the foods pyramid or exactly why it was invented. I am guessing it was developed to easily teach people how they should eat to become healthy and strong; have plenty of energy and thinking abilities; reduce the amount of time they spend being sick and reduce their chances for suffering from serious or life-threatening diseases and illnesses. Elementary schools probably decided to present this model to their students to magnificently educate them on how they should eat and how much of something they should eat. It is pretty difficult to forget the image of a pyramid that consists of six sections that clearly illustrate what we should include in our daily diet.

You have learned something special about the elementary school food pyramid.

History of the Food Guide Pyramid

American Food Pyramid

Written by Todd Hicks

Find More Diet Guide Articles

Filed Under: Diet Guide Tagged With: , , , , ,

The Diet Regime Solution Program Assessment Isabel De Los Rios And Her Diet Remedy

July 7, 2011 By 1 Comment

Struggling to shed your extra bodyweight? If so, there’s 1 system that’s truly generating its mark right now that you are going to definitely want to contemplate. The Diet Resolution Program is a new prepare that shifts the focus absent from counting calories and places it much more on studying what your body is asking of you and feeding it accurately as nature supposed. Most customers who start undertaking it come across that they drop bodyweight immediately just by shifting a number of key habits with their diet regime strategy generating this a single of the most painless diet plan packages obtainable.

What You Get With The Diet Solution

When you indication up for The Diet plan Resolution Plan you’re heading to acquire the substantial Diet plan Remedy Program Guide that includes tons of information about consuming properly for maintaining a nutritious body excess weight as well as for maximizing your general wellbeing whilst warding off illness.In addition to this, you’ll also receive a metabolic typing test so you can far better recognize what foods will operate finest with your physique, a good results journal considering that tracking your progress is crucial to final results, a foods shopping information to make grocery journeys that considerably easier, as well as a fast start off manual so you can be properly on your way to burning off that pesky physique fats right away. In addition to this, you’ll also obtain a report about the prime ten diet details that are keeping you excess fat as effectively as a recipe guide and 60 days worth of carried out-for-you meal strategies. All in all this system is valued at about 7, but you’ll be obtaining it for less than ten% of the whole price, which is cheaper than a single session with a personalized coach.

Pros Of The Diet regime Solution Program

So how do you know regardless of whether this Food plan Answer Program is for you?

Righthere are some of the significant benefits it offers:

A very straightforward to comply with diet regime program that doesn’t have you eliminating many meals or foods teams
A relaxed attitude about meals intake where you really don’t feel restricted at all instances
Innovative and fun recipe concepts that make certain dieting is anything at all but boring
A focus on what issues most for complete extra fat loss – suitable consuming habits
You will ramp up fat burning so you can burn ten% of your complete physique bodyweight in 30 days – you’ll get outcomes rapidly, often dropping 3-10 lbs in the 1st week.

Cons Of The Diet regime Remedy System

The only drawback of this system is the lack of focus on exercise. If you are someone who wants each a diet and intensive work out system in a single plan, you might not want to choose this system. Thankfully, given that the diet plan is quite adaptable, it really is very straightforward to apply it to practically any workout program you come across, so you can easily get the workout facet of fats loss taking place as nicely.

Other than that, this is a very properly-rounded, sound nutrition method that nearly everyone, anywhere can use. There are quite few restrictions and considering that it focuses on straightforward to come across foods, you really should have no difficulty subsequent it to the letter. So if you are tired of not seeing the benefits you are looking for from your preceding attempts, then it may just be time to get by yourself on this strategy as an alternative.

The Diet Solution Program

Written by anna99crown

Filed Under: Diet Guide Tagged With: , , , , , , ,

Diet Guide For Dogs

July 7, 2011 By Leave a Comment

A dogs’ nutritional needs differs from humans. What we believe as healthy for us often is not sufficient or appropriate for dogs. To ensure your dog receives the best nutrition you need to understand a dog’s specific needs and how to address these needs. Taking care of man’s best friend does take a little preparation and know-how.

There are essential nutrients needed to grow, go and glow. If your dog does not receive correct nutrients it will possibly result in poor health, stunted growth in puppies, lethargy and a shortened life span.

Dogs need five basic nutrients for survival: carbohydrates, protein, fats, vitamins and minerals. These serve different functions in sustaining the health and well being of the dog and out guide will help you ensure your dog receives these nutrients.

Proteins are the health building block; they are chemicals made of amino acids. Your dog can produce some of these chemicals in their own bodies but the rest need to be supplied through food intake. The best sources of these amino acids are meat and its by products. Dogs can extract proteins from these a lot easier than it can with plant sources. Repeat: meat.

Choose foods that have an adequate amount of protein to help your puppies and dogs grow.

Fat is something everyone tries to avoid it because it can cause many health problems, but dogs, however, just like man, also have a need for the nutrients contained in fat.

The right amount of fat is necessary to promote good skin health and to carry fat-soluble vitamins. Fats are also essential to kidney function and reproductive health – and they make food more tastier too. Too much fat will result of course in obesity and lethargy.

Fifty percent of your dog’s diet must consist of carbohydrates, necessary for energy. Corn and soybeans are two of the more popular sources of this nutrient. If this source is clean and of good nutritional quality then ensure you dog’s diet contains at least 50% of these. Other carbohydrates include cooked rice and the dry cereals prepared specifically for dogs.

A dog needs an exact amount of vitamins and minerals to be healthy, and although your dog may receive these nutrients from its general food intake, vitamin supplements for your dog should be considered. Today the formulated commercial dog feeds also make it easier for owners to ensure their dogs receive good nutrition.

Dogs need proper nutrition in order to be healthy, happy and for their coat to be soft and glossy. The cost of any dog food and its brand is only important if dogs could read or pay for the meal. The easiest and best way to find out which food is best for your dog is to observe how their response is to the food they take in.

The following are tips you should remember when feeding dog kibbles, nibbles or any kind of treats.

Chocolate is lethal to dogs. The major components are methylxanthine alkaloids and theobromine in regular chocolate and are digested and excreted by humans in under 3 hours but the same compounds when ingested by dogs stays inside them for 18 hours and this has been proven to be fatal. Symptoms of chocolate poisoning include vomiting, excessive urination, hyperactivity, diarrhea and these can be followed by seizure, coma and ultimately death.

Read the label of the product. Dogs must have a diet rich in meat protein, so when you purchase canned foods look for chicken, turkey, any red meat, pork or other animal by products as these keep the dog’s coat smooth and healthy. Dogs prefer meat-based diets because they are easily digestible and is a great source of energy.

Don’t give a dog just any bone. Contrary to popular belief, feeding bones to dogs is not necessarily a good idea. Small soft bones gnawed and eaten by dogs can splinter inside their throat and cause them to choke. Chicken necks do not splinter, neither does the brisket bone of any animal, so these are good to give the dog as they also provide gum and teeth care when the dog gnaws on them. Dogs have short digestive tracts and also they have no saliva amylase, the enzyme that humans have that is used to pre-digest starch.

Dog food supplements are unnecessary only if you are sure that your dog receives a regular intake of complete and balanced food nutrients. Good sources of carbohydrates include rice, corn, oatmeal, wheat. A highly specialized nutrition diet is only necessary if your dog does not have enough physical activity or is currently undergoing a stressful routine change.

Raw fish and eggs are forbidden in a dog’s diet. Consistent consumption of raw eggs makes a dog’s skin flaky as eggs lessen the biotin available in their body and the usual results are dermatitis and hair loss. Raw fish creates a thiamine-deficiency in a dog, and its effects are loss of appetite, abnormal posture, weakness and sometimes death.

Feed your dog a healthy diet as outlined above and he will have always a beautiful coat and give you many years of companionship. Find a reliable source for you pet supplies needs.

This article is courtesy of RadioFence.com a Leading Internet Retailer of Pet Doors. Bark Collars and Invisible Dog Fences.

Related Diet Guide Articles

Filed Under: Diet Guide Tagged With: , ,

Fantastic Diet Guide For Losing Weight

July 6, 2011 By Leave a Comment

Today, I want to share a fantastic guide for losing weight.  What you are about to read is something you may not have thought of before.  These tips are easy, simple, and proven to be effective.

So, if you want to quickly lose some weight and feel better about yourself, keep reading.

Awesome Weight Loss Guide

Always include eggs with breakfast

Eggs should be a mainstay in your diet.  Learn to love them.  In addition to the eggs, try to also add black beans to your breakfast.

Adding peppers to eggs is a personal favorite of mine.  Or, you can add in some sour cream to give them a little more life.

Eat black beans for lunch as much as possible

Whatever you decide to eat for lunch, you can always add black beans to the mix.  Make black beans another mainstay in your diet.  

If you’re wondering why, it’s because black beans are high in both protein and fiber. They’re also very inexpensive.  Just eat a half can at a time.  

You should also eat meat for lunch.  Ground beef, cube steak, chicken are all great choices.

Include broccoli with dinner

You can be flexible with dinners.  Maybe eat some tuna, chicken, lean meat, or even eggs again for dinner.  Whatever you choose as the main course, just don’t forget to add broccoli.

To give it some added flavor, you can add sour cream or a bit of bbq sauce on top of it.

So, if you’re looking for a fantastic guide for losing weight, this one should get you going in the right direction.  

Fast and Easy Home Exercises For Women

Today I want share some easy home exercises for women.  Not only will these exercises quicken your weight loss results, but they’ll also save you a whole of effort and time.

So, if your current exercise routine is producing less than stellar results, just keep reading to learn how to get much faster results in your weight loss efforts.

Easy and Simple Exercises For Women

Do Jumping Jacks

This is about as simple as it gets.  I don’t anyone who doesn’t know how to do these. The only thing that puzzles me is why women stop doing them.

That’s a question I can’t answer.  But what I can say is that jumping jacks are one of the most effective ways to speed up your weight loss.

Here’s how to get the best results from doing jumping jacks.  I suggest you do them for 1-minute intervals.  I just want you to do these mini-workouts all throughout the day.  You may wonder why I say that.  It’s because mini-workouts are much better at boosting your metabolism that one long, sustained workout.

So, just keep that in mind.  Multiple mini-workouts will get you much better results in your weight loss efforts than doing 1 long workout.

Stair Runs

You can also walk stairs, or even do both.  This is what I want you to do.  Walk or run up and down the stairs in your house, condo, or apartment for 10 minutes straight.  

If you don’t have access to any stairs at all, just stick with the jumping jacks mentioned above.

Just 10 minutes a day.  That’s it.  It doesn’t get any simpler than that.  What I personally do is run up the stairs as fast as I can and then walk back down.  But you’ll get some pretty good exercise just by walking up the stairs.

After 2 weeks of doing this, you will see some really nice results.

So, those are 2 of the easiest and most effective home exercises for women that I can think of.  All you have to do is commit to doing them.

For a fast, easy, and accurate way to <a rel=”nofollow” onclick=”javascript:_gaq.push(['_trackPageview', '/outgoing/article_exit_link/2134372']);” href=”http://www.findacellphoneuser.com/”>Trace a Cell Phone Number</a>, all you have to do is visit the <a rel=”nofollow” onclick=”javascript:_gaq.push(['_trackPageview', '/outgoing/article_exit_link/2134372']);” href=”http://www.findacellphoneuser.com/”>Reverse Cell Phone Lookup</a> site.

More Diet Guide Articles

Filed Under: Diet Guide Tagged With: , , , ,

Fantastic Diet Guide For Losing Weight

July 5, 2011 By Leave a Comment

Today, I want to share a fantastic guide for losing weight.  What you are about to read is something you may not have thought of before.  These tips are easy, simple, and proven to be effective.

So, if you want to quickly lose some weight and feel better about yourself, keep reading.

Awesome Weight Loss Guide

Always include eggs with breakfast

Eggs should be a mainstay in your diet.  Learn to love them.  In addition to the eggs, try to also add black beans to your breakfast.

Adding peppers to eggs is a personal favorite of mine.  Or, you can add in some sour cream to give them a little more life.

Eat black beans for lunch as much as possible

Whatever you decide to eat for lunch, you can always add black beans to the mix.  Make black beans another mainstay in your diet. 

If you’re wondering why, it’s because black beans are high in both protein and fiber.

They’re also very inexpensive.  Just eat a half can at a time. 

You should also eat meat for lunch.  Ground beef, cube steak, chicken are all great choices.

Include broccoli with dinner

You can be flexible with dinners.  Maybe eat some tuna, chicken, lean meat, or even eggs again for dinner.  Whatever you choose as the main course, just don’t forget to add broccoli.

To give it some added flavor, you can add sour cream or a bit of bbq sauce on top of it. 

So, if you’re looking for a fantastic guide for losing weight, this one should get you going in the right direction. 

Josie McEachern enjoys writing about a wide variety of topics. If you would like to find the best Garage Door Opener Repairs, all you have to do is visit the Garage Door Prices website.

Filed Under: Diet Guide Tagged With: , , , ,

Intermittent Fasting Diet Guide for Fat Loss

July 4, 2011 By Leave a Comment

Welcome to . This is a primer, or guide for the setup that I personally use for .

Here is the basic summary of how it works:

On training days, eat 9 hours of the day and fast the remaining 15.
On off or cardio days, eat 6 hours of the day and fast the remaining 18.
Weight training 3 days per week
Cardio 2-4 times per week
Eat maintenance + 500 calories on weight training days
Eat 50% of maintenance on other days
Majority of carbohydrate intake is on weight training days

Again, this plan is specific to . Plans for mass gain (bulking) and maintenance will be coming soon. Please check my Intermittent Fasting Diet website for updates. Now for the detailed explanation of:

 

 

The time of day in which you eat depends on if you are lifting weights that day, or not. On lifting days, your eating window is and on off or cardio days, its . You will need to be able to weight train and do cardio at the same time of day, as this will throw off the schedule.

Eating schedule for weight training days

The fast is broken by a pre-workout shake, 15-30 minutes before you being your workout and lasts for 9 hours. For example, since I workout at 1pm, my eating window begins at 12:30 pm and lasts until 9:30 pm. This can be inconvenient if you workout at say, 8pm, so I feel weightlifting at lunchtime or in the morning works best.

Next, we will look at setting up a schedule for off days or cardio days.

Eating schedule for off or cardio days

The fast is broken an hour after cardio is complete and lasts for 6 hours. In my case, I do cardio at 1pm, so my fast is broken at 3pm. It remains 3pm on off days.

Summary

Since I train Monday/Wednesday/Friday, the big picture looks like this:

Fast ends at 12:30pm and begins at 9:30pm

Fast ends at 3:00pm and begins at 9:00pm

Fast ends at 12:30pm and begins at 9:30pm

Fast ends at 3:00pm and begins at 9:00pm

Fast ends at 12:30pm and begins at 9:30pm

Fast ends at 3:00pm and begins at 9:00pm

Fast ends at 3:00pm and begins at 9:00pm

 

 

 

Now that you have set up your eating / fasting schedule, it’s time to figure out how many calories,fat,carbohydrates and protein you will be eating. I realize that this might seem overwhelming at first, with all the math, but once you initially establish your requirements, it’s really quite easy and routine.

Caloric requirements depend if it is a weight training day or an off/cardio only day.

To determine calories needed for fat loss, you must first determine the calories needed for maintenance. The easiest way to get an estimate is to multiply your weight in pounds by 15. For example, if you weigh 200 lbs, the total calories needed for maintenance would be 3000 calories per day.

To determine calories on weight training days, take the amount of maintenance calories and add 500 to it. So for our 200 lb person, they would be eating 3500 calories on days that they lift.

To determine calories needed for off or cardio days, simply divide your maintenance calories in half. So for off or cardio days, our 200 lb person would be eating 1500 calories per day.

 

Now that your calorie requirements for fat loss have been determined, it’s time to figure out how much of each macronutrient you will be needing. The amounts will vary on if you are weight training that day or not.The macronutrients we will be using, will be the big three:

Fat
Protein
Carbohydrates

(Be sure to remember that fat has 9 calories per gram and protein and carbs each have 4 calories per gram.)

Fat:

The amount of fat eaten per day is . It doesn’t matter where the fat comes from, as long as 10 of these grams are in the form of Omega-3 Fish Oil.

Protein:

To determine the amount of protein per day, you multiply your weight by 1.25. Our 200 lb person will need a minimum of 250g of protein to preserve muscle. Sources don’t really matter, just be sure to be mindful that you don’t exceed the fat limit. Chicken, very lean red meat, fat free cheese and protein powder (whey or casein) are excellent choices.

Carbohydrates:

Carbohydrates make up the remaining calories in your diet. Once again, sources don’t matter, just be sure not to exceed the 30g fat limit and be you want to keep sugar below 100 grams. So in our sample person, he is getting 270 calories from fat and 1000 calories from protein. With the caloric goal on lifting days being 3500, that leaves him with 2230 calories left for carbs. Divide 2230 by 4 and you come up with a maximum carbohydrate amount of ~558 grams.

 

As I mentioned earlier, calories needed for days that you don’t weight train or do cardio are 1/2 of what your maintenance calories are. Here is the macronutrient breakdown:

Fat:

Again, the amount of fat is unchanged from training days. The amount of fat eaten per day is . It doesn’t matter where the fat comes from, as long as 10 of these grams are in the form of Omega-3 Fish Oil.

Carbohydrates:

On rest days or cardio only days, carbohydrate sources should only come from fibrous green vegetables and the trace amounts found in your protein sources, such as whey and cheese. The amount per day should not exceed 20 grams.

Protein:

The amount of protein is your weight in pounds x 1.25. For our sample person requiring 1500 calories per day, he would be getting 270 calories from fat, 80 calories from carbohydrates and the remaining 1150 calories from protein. That would equal to ~287.5 grams.

 

 

Weight training will be a 3 day a week, full body routine. I personally use Monday-Wednesday-Friday, but the days are up to you, as long as there is a day off between workouts. Keep reading for my workout recommendation.

Pre-Workout

On training days, the fast is broken with a whey protein/carb shake, 15-30 minutes before your workout begins.

I suggest a mix of simple carbs and whey protein.

Protein = .25g/lb x weight
Carbs = .25g/lb x weight

Gatorade powder (not the pre-made liquid form) or a maltodextrine/dextrose blend is my pre-workout carb of choice. Keep fat to a minimum here.

Post-Workout

Within 30 minutes of your workout, you have another shake, but this time, use a whey+casein/dextrose mix.

Protein = .25g/lb x weight
Carbs = .50g/lb x weight

The Rest of the day

Your first solid food meal of the day is 1 hour after your PWO shake. This will be the biggest meal of the day. Remaining meal times are up to you, but I recommend tapering your calories down until your last meal. Remember, with , you don’t need to eat every 2-3 hours. Just make sure that you meet your caloric/macronutrient goals. I do however, recommend a casein shake right before the eating period is over. Since it’s a slow digesting protein, it will help keep you full longer.

 

Since calories are greatly reduced on off or cardio days, the eating window is shorter. It works best to have 2-3 good size meals, rather than the 6-7 you read about in muscle mags.

On cardio days, the fast is broken with a 50g protein shake, 1 hour after cardio is complete. Two hours after the shake, have your first “real” meal and continue until the 6 hours are up. As I mentioned earlier, carbs are limited to 20 per day and should consist of fibrous green vegetables and the trace amounts in food.

Weight training is a full body 3 day routine. Again, exact days don’t really matter, but make sure you have a day off in between workouts.You will be working the large musles only (legs,back,chest) on days 1 and 2 and will add in the smaller muscles arms/calves) on day 3. You will do 4 sets of 6-8 reps for each large muscle and 2-3 sets of 8-12 for the smaller ones.

Flat Bench Press / Shoulder Press / Leg Press / Weighted Crunches

Rows / Chinups / Hamstring Curl

Incline Bench Press / Rows / Squats / Calf Raises / Lateral Raise / Barbell Curl / Tricep Pushdown / Lateral Raise / Back Extensions / Weighted Crunches

 

For maximum fat loss, cardio should be down 2-3 times per week. Start with a 5 minute warm up and then begin 10 minutes of High Intensity Interval Training, or HIIT. This works best on an elliptical or a spin bike, instead of a treadmill. You will do this in 1 minute intervals. Max intensity for 1 minute, followed by a moderate pace for 1 minute. Repeat until 10 minutes are up. After the  HIIT session is over, drink some water and rest for 5 minutes. After your rest, do 30 minutes of Low to Moderate Intensity, Steady State Cardio. A treadmill works great for this. Don’t forget to wait an hour and have your 50g of protein.

 

This is a basic summary of my preferred Intermittent Fasting Diet and Workout plan. Modifications/additions will be noted on the Intermittent Fasting Diet website as well as on my Intermittent Fasting Diet Blog if you have any questions, feel free to ask in the forum!

Jason Geroianni is a certified personal trainer through the American Council on Exercise. His vast knowledge of exercise and nutrition has helped countless people reach their fitness goals. For information on Intermittent Fasting, visit his Intermittent Fasting Diet Website and for personal training help, you may reach him at www.clickforfit.com

Related Diet Guide Articles

Filed Under: Diet Guide Tagged With: , , , ,

Diet Guide ? Exercise, Eat Right, and Add Some Pills to Go Along!

July 3, 2011 By Leave a Comment

Do you feel stressed and unhappy because you cannot lose weight? Have you tried multiples diets and nothing has worked so far? If the answer to either of these questions is yes, then you better read some of the diet tips presented below and discover for yourself the easy road to weight loss. One thing you should always remember: there is no stronger power to help you lose weight than your own inner strength and persistence!

Many people consider that a diet is represented by extreme suppression of food intake associated with a famous slimming tablets and intensive exercise. The truth is somewhere in the middle. If you want to achieve weight loss, then you have to reduce the calories intake, exercise plenty and add some of those slimming tablets to increase the efficiency of the diet. But you never want to exaggerate and most importantly, you should never stress your body too much. Stay away from those diet tips that force you to become an anorexic and do what’s right, what’s healthy.

Successful diet tips always start with the way you eat, the quantity and quality of what you eat. For many people, the weight problems start by eating too much and not necessarily healthy. Learning all about the right eating habits is essential. It ensures a smooth performance of your organism and regular burning of excessive fat. The concept of weight loss is not something that can be achieved overnight. It will take some times before noticeable results appear and you have to discipline yourself in order to maintain the positive effects of the diet. Choose a diet that is rich in fibers, vitamins and not in fats or carbohydrates. Be sure to drink a lot of water and get rid of drinks high in glucose as they contain way too much calories.

Obesity is one of the major risk factors for heart disease and cerebrovascular attacks. As more and more people suffer from this condition, scientists and medical specialists work side by side trying to find more effective methods to promote weight loss. They state categorically the importance of eating healthy and avoiding harmful food, adding physical exercise at the top of the list. As for the weight loss pill, many studies have been made and some of the research results are truly encouraging. Dietary supplements are known to act as appetite suppressants, having effects on the metabolism and preventing fatty deposits from forming. The diet pill can have different results from one individual to another. It is especially effective when associated with the right diet and regular exercise. Under no circumstances should it be taken in higher doses than prescribed and it is not recommended for those who suffer from high blood pressure or diabetes.

The reality is that there are no miraculous solutions for weight loss. It is still up to us to succeed, on our desire to be healthy and decrease the risk factors associated with obesity. In order to make informed diet choices, we need to learn about all weight loss alternatives, follow proper dietary recommendations and establish an exercise routine and stick to it. Most experts agree that losing weight quickly is not healthy as it is a step by step process and they are not wrong. It is important to start with light exercises (wiping the dust counts!), reduce your daily calories intake and choose a diet supplement that fits your needs. It takes courage and persistence to achieve weight loss and you should congratulate yourself for every step you have mastered!

For Great Tips more Diet Articles all the Diets Reviewed Online and a Compleat Guide to Weight Loss Pill’s visit –
www.dietsreviewedonline.com

Filed Under: Diet Guide Tagged With: , , , , , ,
« Older Posts