Search Results for: burst cycle diet

Burst Cycle Diet…not for the faint.

I’m writing this while eating my precious 3rd meal of the day.  Turkey meatloaf muffins and a TON of veges!  It’s amazing how good food tastes when you’re completely depleted!  Yes, I have a short diet I’ve been following for the last 3 days and I’ll continue through all of next week.  I’m a diet connoisseur as much as I am a dessert connoisseur, go figure.  I think this is the ONLY website you will see with an extreme fitness fanatic posting diets and workouts and the next day posting FAVORITE halloween candy!  Oh well.

I found this diet through one of the MANY gyms in my town.  It’s called GPP FITNESS.  I LOVE their gym.  I would be a member if I wasn’t already a member of two gyms, taught my own class, and ran 4-5 days a week!  It is much like CROSS FIT.  They have a GREAT website too where they post daily killer workouts!!  Check it out.

The diet is VERY simple yet VERY hard.  Here it is:

Burst Cycle

by Neil Anderson

This diet program has been responsible for more lost weight than any other food program I have ever come across. I developed it in 2001 after reading some research on keeping metabolism high during low calorie dieting. You will lose 5+ lbs per week if you are able to stick with it.  You will also keep that hard-earned GPP muscle if you are doing the workouts daily.

This program is very effective. It works. Be perfect with it and you will make great progress. Only do this program for 6 weeks then take a break. You may go back on it after giving you body a 2 week break. Good luck…Write to me with any questions.

Breakfast

1 cup cottage cheese
1/2 banana

or a protein shake (1/2 banana, 1 T. peanut butter, 1 scoop chocolate protein powder, ice, water, spinach)  This is what I’ve been eating for breakfast.

Lunch (if you are out and about this is a 6” sub)

Sandwich: 2 pieces of bread, 1 oz. of cheese, tomatoes, lettuce, mustard, pickles and 3-4 oz. of meat – (ham, turkey, roast beef, chicken)

Dinner

4-6 oz. chicken breast, 1 cup vegetables

BCD Rules

  1. 3 days on (1000 calories), 1 day off (up to 2000 calories females/3200 males).
  2. Must take daily multi-vitamin.
  3. Must drink 64 oz. of water per day.
  4. Must do GPP workouts daily.
  5. Cannot cheat; if you cheat you must go off this diet.
  6. This diet can be counterproductive if misused.

This would be super hard to do for 6 weeks!  ARGHH!  Mostly, I’ve felt great and on day 3 I already feel and look leaner.  I’ll take tomorrow off and then be at it 2 more times next week.  I did notice a small weakness in my running.  On day 2 I ran a fast 7 miles and lifted weights later that day.  Then today I ATTEMPTED to run 10 with my FASTY friends.  I was so completely empty I had to turn around early. ):  We’ll see the end results next week with my body fat test.  One thing I LOVE is a CHALLENGE!!!  Here’s a few motivational quotes and bods.  This is what I want to look like.  AWESOME!!  I LOVE lifting!

I cheated just a tiny bit since I went to lunch today with my high school friends at Olive Garden.  I ate salad, chicken, and veges.  I think that’s still legit.

My good friends for a lifetime!

Have a GREAT weekend!!

 

Time to get serious!

OK!  First post of the NEW YEAR!!!  Yes, the buzz is around me!  Exercise more, eat better, lose weight.  I’m on board.  I debated about which diet to try…my brain is in constant motion pertaining to health and fitness.  South Beach? Burst Cycle Diet? Whole 30? Vegan?  The list could continue forever.  I get a little crazy when I follow a plan and always seem to fall off the wagon when it’s over.  For this month and next, I’m eating clean and healthy.  That’s it.  Very low sugar.  3 things I’m working on:

  • More Protein
  • A gallon of water a day
  • Less carbs

PROTEIN: I quickly googled the top 10 protein sources.  Put them on your shopping list!

  • Turkey or Chicken breast
  • Fish (Tuna, Salmon, Halibut)
  • Cheese (non-fat mozzarella, cottage cheese
  • Pork Loin
  • Lean Beef
  • Tofu
  • Beans (soy beans, kidney, black, white beans)
  • Eggs (especially egg whites)
  • Yogurt or Milk
  • Nuts and Seeds (Pumpkin, almonds, peanuts)

thWATER:  Super important.  Everywhere and in every diet or weight loss plan, MORE WATER is recommended.  I think the majority of people get busy and forget to drink, me included.  I’ll be filling up my water bottle several times each day!

th-1LESS CARBS:  What does that mean?  Nothing new, but a proven fact.  Less carbs=lose weight.  I should say BETTER CARBS.  I’m going to aim for 2 carb servings a day for awhile.  This includes oatmeal, brown rice, quinoa, whole wheat bread, whole wheat pasta.  Eliminate WHITE FLOUR and WHITE SUGAR and you got it down!

th-2My exercise plan is simple right now.  6 days a week as usual.  I’m going to up my running and cardio and or course lift weights 4 times a week.  I’m still working on my 4 day a week workouts.  I’ll have to post them next time!!  LOVE LOVE lifting weights, eating healthy, and then seeing results!!!  Keep at it!!  Work Hard!  And surround yourself with uplifting people who are on board with you as well!!

I’ll end with a SWEET SWEET song!!  I just took on the job of directing our elementary school play, Aladdin Jr., and I’m in heaven each day watching the kids sing and dance!  My little 2nd graders are going to sing this song as a pre-show.  Let’s go fly a kite.  This version is from the movie Saving Mr. Banks.  Such a GREAT movie!  Listening to it always makes me happy.  Love Mary Poppins!  Have a great day!

 

 

Cram time

Here is a little bit of honesty from me.  I’m good at being a procrastinator, but I’m also good at being a crammer!  I have until May 15th to take my Personal Trainer test.  I’m on hold as I write this to schedule my test.  I don’t feel ready but I’m going to hunker down and glue myself to my book and computer.  I’ve really enjoyed studying the information, especially the nutrition section.  Yesterday I had lunch with my life long friends.  I’ve known them since college and one of them since we were 13 year olds!

IMG951345-1One of my friend’s told me she wanted to do a “cleanse” and asked what she should do.  I actually tried to steer her away from a cleanse.  Imagine that?!  I do love the burst cycle diet when I feel like I’ve pigged out and I want to get back on track.  I have a tendency to follow fad diets because the results are quick, but from personal experience, the weight will come right back on when you go off it.  Super strict eating typically leads to overeating.  Hence, yo-yo dieting.  My greatest words of advice were, eat every 3 hours, drink tons of water, load up on the vegetables, get your fiber by eating fruits, vegetables, complex carbohydrates, and legumes.  Stay away from processed packaged food, fast food, white sugar, and white flour.  Sounds fun huh??  You will lose weight if you follow this diet and especially if you add weight training!  I will love being a personal trainer (:

So, I’m back from the not so sunny Florida.  Yes, it gets cold in Florida.  We arrived at the start of a storm and left on the first sunny day we had!  We got a little bit of partly cloudy one day and to stay warm I went for a run on the beach!  I ran twice while I was there and lifted.  They had a semi-decent gym.  The food was spectacular however so I’m sure that didn’t matter much.

On to my second cramming to work on!  Tomorrow I’m going to have my body fat tested again.  I think that is a great indicator of health over time.  6 months ago I was at 17.42% and I’m hoping for no higher than 18.99%.  I don’t feel quite ready for that either.  Oh well.  I was going to take lots of pictures on our trip but I think we only took three.  I really wanted the handstand shot on the beach but I would have gotten blown over!  Next time!!!

SAM_0621I’ll be back on Monday with the body fat update, wardrobe pics, and many other exciting and new ways to stay in shape.  I’m all about sculpting arm muscles right now with the warm weather.  Have a spectacular weekend!!!

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What’s the ONE most important advice for weight loss?

HI and Happy Monday!  My sister and I were discussing weight loss the other day and she asked the question, “What is the ONE most important advice for weight loss?”  Most people have tried everything and most people still want to lose weight.  Soooooooo…what do you think the #1 weight loss tip is?  My husband immediately said SUGAR.  I think that’s way up there on the list, but I have to say that DEDICATION or CONSISTENCY is the #1 BEST advice.  Find a plan that helps you lose weight and STICK TO IT!!

This bod looks like serious dedication and consistency to me!

This bod looks like serious dedication and consistency to me!

MENU for the week is clean eating all around.  I’m going to do THE BURST CYCLE DIET for 3 days.  It’s super strict, but it motivates me to eat better.  This will be a busy workout week as usual.  Saturday was a 10 mile run with my friends.  The weather is looking UP and our numbers are increasing!  YAY for running outside!  Tonight I am teaching a BOOT CAMP class at our gym.  I’m thinking kettlebells and burpees (:  My FAVS!  Mondays are always a good day to regroup your goals and start out strong.

Here is a YUMMY menu idea for the week that I found HERE. 

dsc_0001And lastly, a bit of MUSIC to help you HIT THE WEIGHTS!  Workout WEDNESDAY next post.  Run HarD aLways**

#1 weight loss tip

Greetings!  I missed my Monday yesterday.  Here’s to Tuesday!  So, I give all sorts of advice on staying fit and healthy and losing weight etc….  I’ve been talking diets with several of my friends lately.  It’s not easy to keep going day after day consciously thinking about eating healthy.  I’m impatient when it comes to losing weight.  I have LOVED the BURST CYCLE DIET.  I can lose 5 pounds in 4 days and I feel much better.  This is what I’ve been eating lately:  

  • Protein shake (1 banana, 1 scoop chocolate protein powder, 1 T. natural peanut butter, handful of spinach or kale, ice and water)  
  • Turkey sandwich (2 slices of whole wheat bread, turkey, 1 slice cheese (provolone or laughing cow), lettuce, tomato, pickles, honey dijon mustard)
  • ZONE bar and fruit (apple or pear)
  • Chicken and veges (brocoli, cauliflower, carrots, peppers, or a big salad)

I drink a full glass of water with every meal and more throughout the day.  I also drink one EMERGE drink in the day.  I don’t know if it does anything, but it’s something different.  

I only follow this diet 3 days at a time.  On the off days, I still eat healthy but I add more calories.  

emerge1-214x300

O.K.  The only way to eat like this brings me to my #1 weight loss tip!  SLEEP!!!!!!  I have been so sleep deprived lately my husband thinks I need to see a doctor 🙂  I fall asleep in the car ALWAYS, except when I’m driving 🙂  On Sunday during the Super Bowl I snuggled into the couch while everyone was yelling at the t.v. and only woke up for the half time show.  Yesterday, I was equally as tired and I wanted to eat all day.  It really has a HUGE impact on weight loss.  If you don’t get 7-8 hours of sleep every night, you will suffer.  I know from experience.  Sooooo, I’d rather miss a workout than miss my sleep these days.  I guess that means I’m OLD?  However, a run in the fresh air does bring me happiness and energy*.  Those are hard to miss.

Here are a few cute pictures!  My kids are learning from my example!

Scan 2And a sweet picture with the kids and the 2 dogs.  I am not a dog lover.  I have 2 dogs out of the goodness of my heart!!  You won’t see my blubbering over how much I love my dogs, but we were a little sad yesterday when our schnauzer almost died.  She’s doing better now and I think she’ll live!!!  Everyone is much happier!  Enjoy your Day!  

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Music for the day!  Classic 90’s country.  Love the hair!  I’m listening to a few spanish workers in my house.  It’s fun to pick out what they are saying!  I wish I remembered more.

Sore butt, legs, and arms! It doesn’t get better than that!

I LOVE this workout!!  I come home feeling weak in the legs and arms and tomorrow I’ll feel even better!  The after effects of our trip are haunting me lately.  Four of the kids contracted PINK EYE while we were gone.  Of course, I am immune to all childhood ailments!  Not so, yesterday my eye became yuckier and redder as the day progressed.  My alarm went off at 5:45 a.m. and I had to pry my eye open.  Gross I know but if you want sympathy, it works.  Everyone looks at me with a sad face like I’ve been crying.  I’ll survive, just like everything that comes my way.  I might even get a gig in the next TWILIGHT movie!!

On to the kick butt WOD!!!  I even took pictures!  It’s been awhile.  Here goes.  You have to think just a little bit.  I have 2 exercises that you swap back and forth.  Start with 50 reps on the first one and 10 on the second.  Then, do 40 of the first and 20 of the second.  30 of the first and 30 of the second.  Do you see where I’m going?  Stay on the first set of exercises throughout the following numbers below!

50     10

40     20

30     30

20     40

10     50

4 ROUNDS WITH A DIFFERENT SET OF EXERCISES ON EACH ROUND

ROUND #1

Squats and Overhead Press

ROUND #2

Step ups and Push ups

ROUND #3

Stiff leg deadlifts and Triceps

ROUND #4

Scissor Lunges and Full Sit ups

We didn’t take breaks.  I use 12 lb. weights and on the step ups we counted 2 step ups on each leg as 1.  Half way through we did side step ups.  Once again, easy workout to do at home!!!  Oh and by the way, the mat I’m using is the best mat ever!  It’s from EVERLAST.  I got it at COSTCO several years ago.  SO WORTH IT!!  I can’t do push ups on my toes, GEEZ!

Over the next few days I’m following a BURST CYCLE diet.  I sensed a little disbelief in telling one of my friends my high hopes of getting to wear my HOT PINK SANDALS this week.  We’ll see!!!

 

Never give up!

Stick To Your DieT!!