Winter Weight Loss Plan

Dec 28, 2015 11:441 year ago

Habits to adopt for success in weight loss

Successful people often adopt habits that unsuccessful people are not willing to do.

 

In the words of Aristotle "We are what we repeatedly do; therefore excellence then, is not an act but a habit."

Quote

Every time we decide upon a goal
Weight loss
• Get in better shape
•Eat Healthy
•Compete in a sport

No matter what you're doing , there will be habits that you need to have, and do ,every single day in order to reach your goal.

 

If you are trying to lose weight you're going to have to watch what you eat every single day.

Adopt healthier eating habits
Eat Lean Protein

•Cut out refined sugars and simple carbohydrates

•Eat plenty of fruits, vegetables and whole grains.

•Drink plenty of water

If you only change your nutrition you can lose weight but if you add exercise 3-5 days per week, it will happen much faster and you will also give your body a nicer shape. 

 

What role does exercise play? 

Your workout cannot be responsible for what you put on your plate. There is no workout or special "thing" to do that will magically burn off the bad habits you have created. These habits must be changed from unhealthy to healthy. Exercise is what shapes your body and all of your muscles while your nutrition determines what size your body will be. 

 

If you exercise without dieting you will build muscle but it will appear bulky because fat will be covering the muscle. Think of it as a piece of marbled steak. There is fat inside of the muscle, underneath and all around it.
This fat needs to be burned off to show your lean physique. If you keep training your body will change but when you change your nutrition to build muscle, the muscle will help you to burn more fat.

 

Muscle is a win win situation.

For every pound of lean muscle, you need 50 calories to maintain it. If you want to increase your muscle mass , you need to eat 1 gram of protein per lb of body weight.

Protein Sources
Turkey Breast
•Chicken Breast
•Ground turkey
•White fish
•Canned Tuna in low sodium water
•egg whites
•Whey protein
•Non fat Greek yogurt
•Nonfat fair life milk
•Pea and Brown rice protein

 

NeoCell Collagen shake


Complex carbohydrates and fats vary because some people, like myself, respond to carbohydrates and not as well to fats.

 

Complex Carbohydrate options:

Oatmeal
•Brown rice
•Wild rice
•Yam, Sweet Potatoes
•Whole grain breads
•Quinoa
•Brown rice pasta
•Fruits
•Vegetables

•legumes 

 

Fats

Organic Coconut Oil

•Fish Oil omega 3,6 & 9

•Avocado

•olive oil, canola oil and unsaturated oils

•nuts and seeds 

 

Try to limit fats in the beginning and eat the complex carbohydrates with proteins. If you have a special condition which does not allow you to eat the above-mentioned foods, and you are one who does better eating proteins and fats, be sure you know how many calories you're consuming.

1 gram of fat = 9 calories
1 gram of protein =4 calories
1 gram of carbohydrates =4 calories

As you can see 1 gram of protein and 1 gram of carbohydrates combined is less calories than 1 gram of fat.
This is why I opt for this combination.

Here is a sample of my nutrition plan

Meal 1
1/2 cup cooked oats
4-5 egg whites cooked with Pam
1/2 grapefruit

Water in between each meal
Meal 2
3 oz ground turkey
1/2 cup brown rice
6 pieces asparagus

Snack
3 oz yam
1 Cup plain nonfat Greek Yogurt

Workout

Post workout
Protein Shake
1/2 frozen banana or mixed berries
1 cup almond milk
1 scoop vanilla protein powder

Last meal
4 oz turkey breast
3 oz yam or 1/4 c wild rice
1 cup broccoli


This works for me and I often have vegetables with protein for my last meal.
If I train later in the day I will need carbohydrates for recovery and I also drink smart water for electrolytes.


If you are a vegetarian or vegan you will modify this to suit your needs. You may need to consume 2 protein shakes per day and try to get most of your protein from egg whites or carbohydrate sources and try to limit fats.

This is only in the beginning when you are trying to lose weight. You can add your fats back in later but slowly.

Adding exercise makes this process even faster

 

60 minutes of cardiovascular exercise burns 500 calories per day so after 7 days, you will have lost 1 pound.
Create a deficit in your calorie consumption and burning calories through exercise can help you lose 2 pounds of fat per week. This may sound like a slow process but that is the healthiest way to lose weight. Two pounds per week to be sure that it is not muscle and water you are losing.

 

Using kettlebells is the fastest way to tone up while doing cardiovascular exercise.  A Kettlebell specific workout will use every muscle in your body and keep them elongated so that you don't bulk up. The design of the Kettlebell  is unique and allows you to work on several planes of motion and your body must adapt to this movement by recruiting more muscles at one time without isolation of any one specific group. This is how you build long lean muscles while burning a lot more calories in 20 minutes than you would if you were walking on a treadmill for 30 minutes. Kettlebell workouts have been proven to burn about 20 calories per minute and even more after the workout. Get fit much faster and sculpt your body in this fashion. 

 

 Kettlebell training three times per week a minimum of 20 minutes per session and you will see amazing results.

 If you are new to kettlebells and don't know where to start you can purchase my Kettlebell Bombshell DVDs here or try my online Kettlebell Bombshell Course 

 

 If you are intermediate to advanced you can join my KBBS membership group 

 Here is a workout to get you started

 

 

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