Tag Archive | Diet plan

7 Steps to lower Body Fat

How many years have you been going to the gym?  I started going to a small gym in Bountiful called Bountiful Fitness when the first in my group of friends turned 16 and we had someone to drive us there!  I’ve been a member of MANY gyms since then.

I was talking with a friend the other day about how the majority of people you see at the gym, day after day, month after month, and year after year rarely show a change in their bodies.  I don’t mean to be discouraging, but it’s kinda true.  #1 reason why is CONSISTENCY!  and #2 reason why is DIET!  I have found that EVERY week, Monday and Tuesday are packed at the gym and then the numbers dwindle to almost nobody by Friday and Saturday.  I would guess that most people have the “I WILL START OVER ON MONDAY” mentality.  I am GUILTY of that FOR SURE!!!  HOWEVER, to lose weight or lose body fat you MUST eat and workout DRAMATICALLY and CONSISTENTLY better!!

I just set up an appointment to have my body fat tested.  I’m going to do the hydrostatic underwater test that is the most accurate of body fat tests on Saturday, October 20th!!  That gives me 2 weeks!  I found great articles from LIVESTRONG.COM about lowering your body fat.  Here are the 7 steps I will be following over the next 2 weeks!!

1-Add more fruits, vegetables, leafy greens, whole grains, and lean meat in your diet.  Obviously cut out cakes, cookies, ice cream, deep-fried foods, and candy.  Dang it!

2-Drink a full glass of water with your meals and all through the day.  I think most people don’t do this enough!

3-Eat small meals every 2-3 hours and start eating as soon as you wake up.

4-At restaurants, stick with foods that are boiled, broiled, baked, or steamed and avoid excess dressing, cheese, creamy sauces, and butter.

5-Chew your food slowly.

6-Spend 3 days (preferably 6) doing high intensity interval training.  You can do this with running, spinning, stair climbing, jump roping etc.  Start out slow and go back and forth between high bursts of speed and energy to lower intensity.

7-Build muscle in the weight room.  When you add 3 lbs. of muscle you have the potential to burn an extra 1,000 calories a week.  I’m a HUGE advocate of weight lifting.

There are many more tips and advice at Livestrong.com.  GREAT WEBSITE!!

I’m always into inspiring words and people.  I read this quote today that I love!

“When the path ignites a soul,

there’s no remaining in place.

The foot touches ground, but not for long.”

Hakim Sanai

Last thoughts and tips for this SPECTACULAR day!

Be 4 you start a plan, write it down!

U never know what you can do until you try!

Hands Down, I feel better when I eat better!  So profound.

 

 

6 Weeks to Summer Bod Challenge!

O.K.  Here it is!!  I am in GREAT need of this.  I have to stop eating candy and desserts at every meal!  I tried something similar to this plan a couple years ago and it was AWESOME!!!  This is how it helped me!!

  • increased energy
  • never had a fat day
  • lost weight
  • happier
  • clothes fit how I wanted them to fit

For 6 weeks we will keep track of 7 Healthy Habits every day.  You will get a point for each one earned.  So, that is 7 points per day, 42 points per week, and 252 points total.  To earn the REWARD at the end you must fulfill the 7 healthy habits at least 95% of the time.  That equals out to 12 Freebies!  Way too many I think.  Strive for 100%!!!  Everyone can set their own goal and make their own reward.  My goal is to lose 5-7 lbs and to work on lean, tight muscles, and to fit into all of my clothes comfortably!!  I think we should all have a GROUP reward and then you can make your own if you’d like.  After it’s done I want to have a luncheon at City Creek with everyone who stuck with it 95% of the time.  I’m going to treat myself to something at the mall too or Lululemon (my fav)!  

7 DAILY HEALTHY HABITS

  • 64 oz. of water
  • 5 servings of fruits and vegetables
  • 25 grams of fiber
  • Exercise 6 days a week
  • Don’t eat anything that has more than 6 grams of sugar
  • Record everything you eat
  • No eating after 7:00 p.m. or 8:00 p.m. if you stay up till 11:00 p.m. or later

A couple optional healthy habits are:

  • 7 hours of sleep 
  • Vitamins and supplements
  • 1 meal off a week

I figured out the points for 6 days a week with 1 day off.  So, one day a week you don’t need to keep track of anything.  Have a nice break!  The only thing I want everyone to stay strict on is the EATING part.  Which I believe is the most important part.  You don’t need to record everything on your day off, but do not eat whatever your heart desires all day long!  Let’s make it a goal to have one TREAT MEAL one day a week.  That means you can eat whatever you want for one meal!

You will find out at the end of 6 weeks you will be sick of recording everything you eat, but you will have also turned all these daily goals in to real HABITS which is the only way to lose weight and to keep it off.  Make it a habit and stick with it for the long haul! 

Here are a few tips and tricks that I do that you might find interesting.  I am going to start my challenge with a 2 day juice fast (starting tomorrow, Saturday April 7th).  On Monday I will do a 3 day low calorie diet.  I follow the Cleveland Clinic diet.  It gives me a kick start to eating less and makes me more conscious of what I’m eating.

 Other things I love are: Jamie Eason’s Live fit combo pack, Green Tea HP, Muscle Milk after a hard workout, and protein bars.

Click on the sites below to get more help and info. on all of the above:

Jamie Eason’s Live Fit Combo Pack

Livestrong.com

High fiber foods

Juice fast

Smoothie recipes

Cleveland Clinic Diet

I strongly suggest making your own progress chart to keep track of each day.  Follow a website like livestrong.com to keep track of your eating.  They are the BEST!!  You can easily see how many calories you’ve eaten and track your progress with the fiber, fruits, and vegetable servings etc.  I will make a post at the end of each week (Sunday) for everyone to comment and POST their point totals for the week.  Please add any other tips, recipes, and suggestions!

A comment about exercise.  Step it up!!  If you run, run faster, longer, and with more hills.  Do at least 3 hard weight and cardio workouts a week similar to what I post on this site.  Another website I like with great workouts is gppfitness.com.  You DO NOT need to workout for 2-3 hours a day.  You DO need hard, super intense interval workouts.  Many boot camp classes are GREAT.  

WE WILL OFFICIALLY START OUR 6 WEEKS ON MONDAY, APRIL 9TH AND IT WILL GO THROUGH SUNDAY, MAY 20TH!!!  LET’S DO THIS!  GOOD LUCK!