Training hard every day with a program, going heavy on weights and sweating up a storm with cardio is not enough to lose the fat that one wants to lose. The best diet and exercise plan needs more than that.
To reach a get lean goal one must follow a get lean diet. Even if one works out hard for an hour every day in a gym with just one slip-up, a ready handful of chips and beer with the guys, a burger at lunch would wreck all the hard work in the gym. Diet is the backbone of the fat loss equation. It is the foundation of a hard body. Diet is 65% of what one’s need to get in shape.
Eating lean is the name of this get lean game.
- Eat at least 1 gram of protein per pound o body weight. If the protein intake is too low one would lose a lot of muscle in addition to any fat one likes to shed. High protein intake will help preserve a lean mass during dieting phase. High quality proteins are egg whites, poultry, lean red meat and protein supplements. The diet provided contains about 220 – 250 grams of proteins daily, fine for a male weighing 200 – 250 pounds. Increase intake of protein if one is heavier than 250 pounds. It is suggested that one take a protein shake for an easy quick fix. But if one is under 180 pounds cut out 3 ounces of meat or chicken per day from diet.
- Keep carbohydrates low to moderate when trying to lose weight. On a low day about 100 grams of carbohydrate is needed. On a moderate day about 150 grams carbohydrate is needed. Good clean fibre rich carbohydrate including oats, potatoes and whole grain bread would be best.
- Drink at least a gallon of water per day. It will keep one hydrated and healthy. Water is the best as primary beverage during dieting. Though there are diet sodas still water is the best.
Habits and craving are the devil in dieting. Fast food is easy. The new habit in preparing meals and bringing it with you would be the hardest thing to develop. The first week would be the most difficult. Prepare oneself for some challenge as one abandon the usual routine. It can be real mental battle to stick to one’s food plan.
To stay motivated and deal with cravings find a schedule for a “cheat meal” on every seventh day, that is Sunday. Then get a photo of yourself. Front, side and back pictures. Have it posted on the mirror at home. When cravings come, protein drinks, and bars may also help cure one’s need for sugar.
Once or twice per week allow oneself to have a low-sugar high-protein bar. A dieter has always to stick to the plan even when in a restaurant. Nowadays, restaurants are accommodating. They cook food according to the customer’s preference. So there is no more reason why one should avoid going to restaurants when one is on diet. One can simply order to drill meat without oil or grease, or ask for steamed vegetables with no butter, or have a salad with no cheese and with either fat free dressing or vinaigrette.
If diet is strictly followed men can lose up to 5 pounds per week. According to Jim Juge, body building consultant, it would be best to weigh yourself naked at least once a week. And one should weigh on the same scale previously used to be accurate as possible.
If one does not lose weight after the first week, it may be time to trouble shoot in addition to an exercise program. Juge’s suggestion is upping the carbohydrates. He recommends 45 minutes of cardio exercise with empty stomach then add 30 minutes session late in the afternoon or evening. If still it does not stimulate weight loss it is suggested to cut on carbohydrates slightly. For instance, on lower days instead of 100 grams drop to 80-60 grams. For two days follow this plan then insert 150 grams on a higher carbohydrate day.
To stabilize all the other efforts think of the nutritional plan as the anchor for all this. Eating the right kind of food will help shed fat, increase one’s energy and definitely look the way you want to.
The top three foods to turn to when trying to shed fat are:
Egg whites – it does not have fat or cholesterol. They are pure protein and it is easy to prepare.
Oatmeal – it is low in sugar, high in fibre and provides sustained energy. To prepare it is also easy. One can even open a packet of instant oatmeal then just add hot water and stir.
Green veggies – It is healthy and has many benefits. It contains valuable vitamins, phytochemicals and antioxidants for better health. It also contains fibre for improved digestion.
To conclude, to maintain a lean body just eat a good clean meal. Like for breakfast, a simple scramble of a few egg whites and have whole grain bread and fruit would be best. For dinner, eat at home consisting of a lean protein source, green vegetable and whole grains. For midday meal protein drinks will do. Be strict with the meals without added sugar and fats.