- 7 am: 5egg whites, 1/4 cup oatmeal and a fruit. Green tea or coffee sweetend with stevia.
- 10 am: Protien shake with yogurt or fruit
- 1pm: Turkey wrap, lots of veggies
- 4pm: Priten shake
- 7pm: Tuna, with veggies or salad, Cottage cheese or yugrt for dessert
- 10 pm: Protien shake with flax oil.
Preety simple. This site pretty much summarised the process I used. Check out below:
Here's a summary of the fat loss concepts I use:DietTo lose bodyfat you must eat fewer calories than your body burns off, so EAT LESS -- but you must NOT starve yourself, otherwise you will lose more muscle than fat!Start eating 5-6 meals per day (space them out to about one every 3 hours). You are eating more often, but not necessarily more.
Increase your protein intake. Without protein your body cannot build new muscle. Protein also helps to increase your metabolism -- which burns calories.Increase you water intake. A good formula for this is to multiply your bodyweight by .66 to get the required number of ounces per day.
TrainingKeep your workouts under 75 minutes.Concentrate on compound exercises that work the large muscle groups.Use moderate to heavy weights with low reps, rest 2 minutes between each set.Do only 2 (maximum 3) exercises per body part.Train no more than 3 times per week, working each body part only once per week.
Include some form of cardiovascular activity in your program. This will not only help to burn calories, but it will elevate your metabolism for hours afterwardsPerform aerobic exercise 3-4 times per weekRest
After years of wasting my time and money, I finally attained the body I've always wanted in just 16 weeks. You can do the same if you follow these four simple steps:
1.Decide on a very specific goal.
2.Educate yourself.You must learn the best way to build a house before you start building. Otherwise you will be wasting your time and effort.
3.Plan and organize yourself.You must put all your great information into a training program that you will be able to follow everyday.
4.Carry out your plan.Follow your plan consistently, without fail until you reach your goal.
http://www.fatlosstips.com/
