The secret to losing weight without starving yourself… There is an abundance of narratives to be told. That begs the question: how do they pull it off? And who can say with any certainty what the easiest and most effective approach is? Each of us is occupied with work and personal obligations.
A sophisticated diet is not feasible, given your already packed schedule. It’s challenging to take action when you don’t have a clear plan, and I get that. If you observe someone who has already completed the task, you can assume they know the solution.
As a fitness model, figure competitor, and certified personal trainer, I am here to share what I have learned with the rest of you. Just use the free schedules and titles provided as a starting point for your new way of life and unique self. Are you ready for effortless fat loss to begin in your life? Get moving!
Three sessions per week of training are sufficient.
You only need to devote three 45-minute sessions every week to your training. Do 30 minutes of cardio after your workout to speed up fat loss. It’s up to you if you want to do 45 minutes of cardio, but you certainly can if you wish. Pick your preferred mechanical device.
Spending days and days at the gym are unnecessary. TV ads use this argument to convince you to buy their “new and improved” goods. It’s not difficult, and you might even look forward to the workouts. When you’re working on something, time seems to fly past, and suddenly you’re finished. You should get up and leave. When you’re done, you’ll be in fantastic shape.
Here’s a beautiful example timetable for spending three days a week at the gym yet seeing considerable progress. You can stick to this routine or modify it to suit your needs by training different muscle groups on other days.
Legs and shoulders on Monday; lower body today.
On Tuesdays, you don’t train. On Wednesdays, you work your back, biceps, and abs.
o No Practice on Thursdays
Abs, biceps, and chest on Fridays
Training days off on Saturdays and Sundays
Exercise your major muscle groups (legs, back, chest, and shoulders) with 3–4 different moves and your minor muscle groups with 2–3. (biceps, triceps). Ab and calf workouts might be limited to only one or two. Perform three sets of twelve to fifteen reps.
If you want to train well throughout the day on training days, you should aim to get your workout done before your fourth meal.
Weekend diets are on the house!
Let’s focus on what you can eat instead of what you can’t. A wide variety of foods are available for consumption. I recommend that you eat six “meals” every day. Some of the “meals” will be short shakes or snacks, so you won’t have to cook all day in the kitchen. Every three hours, you will eat. So that you can burn fat more quickly, your metabolism will be revved up. That’s the ticket to shedding those extra pounds of fat.
I crafted a delicious diet plan that will bring you to your goal. I’ve included sources of carbohydrates, proteins, and fats for each meal in the following diet plan. You can substitute them with anything else in the same food group. You can eat whatever you like from the spread or model your eating habits after mine. That’s how simple it is!
Vegetables should be steamed, and Pam fat-free cooking spray should be used instead of olive oil and, most importantly, butter. Calorie-free salad dressings come in various flavors, so you may make a salad that tastes excellent without adding extra calories. Mayonnaise, ketchup, sweeteners, herbs, and low-calorie and fat spices are all excellent options. I told you that the diet would be beneficial.
The serving sizes are based on a 120-140 lb. woman who wants to tone her body by cutting fat and gaining muscle. If you have a more significant weight and are particularly active during the day, you may need to increase the amount of each meal item you consume.
I like to work out after my third meal, so I included some healthy fats in the dish. Try eating healthy fats (such as almonds) before your workout to get in the gym early. Almonds contain fibers that can help you feel full and provide extra energy for training, especially when combined with a full glass of water.
After a workout, you should avoid eating anything with healthy fats. When you eat foods high in fat, your body takes longer to absorb and digest them. This will help your body absorb the protein and carbs it needs after exercise more quickly.
You can train whenever you choose; if you want to train earlier or later than after meal 3, in my example, shift the pre-workout and post-workout dietary supplements and meal #4 to after your chosen training schedule. Eat that meal about half an hour and a half an hour after you finish your post-workout meal.
Menu Planned in Advance:
The first meal of the day:
Oatmeal, half a cup (with cinnamon and sweeteners)
o Six egg whites and one whole egg
Grapefruit, cut in half
Midmorning snack/second meal:
o Half a packet of Labrada Nutrition’s “Lean Body Breakfast” meal replacement shake
Third meal/lunch (before the gym):
o A small mixed salad with one full hand’s worth of almonds o A half cup of cooked brown rice topped with 4 ounces of chicken breast, broccoli, and cauliflower
Labrada Nutrition’s “Super Charge” pre-workout recipe
Fourth lunchtime (post-workout) meal:
o Half a scoop of Labrada Nutrition’s “Lean Body Mass 60” smoothie (great pre-, during-, or post-workout!)
o Labrada Nutrition’s “Recharge.”
Apple, Granny Smith
To be eaten 1.5 hours after your post-workout meal, Meal 5 is Dinner.
1 cup mashed sweet potatoes
Asparagus and carrots; 4 ounces of tuna, cod, or other white fish;
Snack Size Salad Mix
Supper No. 6/Rest Time:
o 1/2 scoop of Labrada Nutrition’s “Pro V 60 Plus” shake (delicious morning, noon, or night!)
If you’d want to make some changes to the sample diet, here are some options for carbohydrate, protein, and fat intake:
brown rice (half a cup), rice cakes (three), oats (half a cup), whole wheat toast (two slices), and sweet potato (one cup)
Bars by Labrada Nutrition called Lean Body Gold
Six egg whites and one egg yolk; four ounces of salmon (which is rich in healthy fat); (yolk contains fat)
Lean Body Breakfast MRP from Labrada Nutrition with 4 ounces of your favorite fish
o 12 cups of fat-free cottage cheese o 3 ounces of chicken breast
o Turkey breast, 3 ounces
Labrada Nutrition’s “Pro V 60 Plus” Protein Shake
beef, lean, 4 ounces (top round)
One handful of almonds/walnuts, one handful of peanuts/cashews 1 serving of olive oil, one serving of fatty fish
In addition to the reward of seeing positive changes in your physical health soon, you get the weekend off at no extra cost. What you eat is entirely up to you. However, it is preferable that you not go too far. This will allow your body to resume its fat-burning routine following the weekend quickly.
On the weekends, you can eat whatever you like, as long as you maintain a high protein intake, but I recommend sticking to the first half of the diet. However, I gave you freedom on the weekends. Weekends are acceptable for drinking as well.
Fat-burning vitamins and minerals to take with you throughout the day.
Through my trial & error with fat reduction supplements, I discovered the following products to be particularly effective in reducing my body fat percentage while increasing my muscle mass for a more toned and athletic appearance. Apart from that, I experience daytime vigor. Here’s what I came up with to make you feel the same way:
o A excellent multivitamin o Two 1,000 mg doses of vitamin C every day (one in the morning and one after exercise).
Vitamin E (400 milligrams) after exercise; Glutaluean L-Glutamine (5 grams) from Labrada Nutrition (five grams) both after training and before night (for excellent recovery)
Five grams of BCAA before training and another 5 grams after. (for energy and excellent recovery)
o Labrada Nutrition’s “Super Charge” for use before exercise and “Re-Charge” for use after that.
Two fish oil capsules every day (to help you lose fat)
o Labrada Nutrition’s “Pro V 60” and “Lean Body Mass 60” protein powder
o Two to three servings of HMB daily; exact amounts vary by manufacturer. (to help you lose fat and gain muscle)
Two daily doses of CLA (to help you lose fat)
Combined with a healthy diet and regular exercise, these supplements can help you achieve your goal of a leaner, more muscular body in no time. They won’t break the bank, and they’ll serve you well for years to come. To what end do I recommend and only utilize Labrada Nutrition products? As an athlete, I understand the need to experiment with new goods. Some manufacturers sometimes include unlisted substances. I had no idea what was in those generic brands. Labrada Nutrition is a trustworthy brand that genuinely wants to make a difference in people’s lives. Thus, they never tinker with the formula by sneaking in extra ingredients. As someone who has utilized it and seen its positive effects on their outcomes, I can attest to its efficacy. It is common knowledge that the weight of your Labrada Nutrition supplement shipment will always exceed the labeled weight of the bottle. A winning product line created by someone who genuinely cares about their customer’s success. It’s the brand I believe in, uses personally, and enthusiastically endorse to my readers.
SOS: Please Come to My Aid!
When particularly intense cravings strike, what should one do? Indulging in legal snacks can fulfill your sweet need without breaking the rules.
You don’t need to stress if you wish to stick to a “clean” diet during the week but permit yourself to indulge on the weekends. You can get around this problem.
Use one of the following strategies to reduce your cravings:
Eat a celery stick dipped in low-calorie dressing, a handful of nuts like almonds or walnuts, a half-handful of nuts like peanuts or cashews, and a glass of water.
To relax, you can: o Drink water, green tea, espresso, or coffee (with fat-free creamer and sweetener); o Watch TV or a movie; o Go for a stroll or go shopping; o Eat something; o Do any of the following. Try on some sizes smaller and see how amazing you look!
o Participate in group outings and inform your pals about your new way of life. You can count on their help.
Also, if you’re trying to watch your calorie intake and need something like chocolate, check the package’s back to see how many calories you’ll consume if you eat the recommended serving size. Cardio for 45 minutes burns 300 calories. Do you wish to complicate matters and hinder your progress? Visualize yourself in flattering low-cut pants and a lovely blouse that reveals your abs. Let’s hold off until the weekend, which is only a few days away.
Eat well and live well
Have you ever been inspired by TV or magazine ads depicting healthy, cheerful individuals eating breakfast in a garden, riding bikes around town, or strolling along the beach? They are portrayed as upbeat, positive individuals.
It holds for the physically fit and perhaps for everyone. The more you value yourself, the more you love food, your body, and life. To put it simply, you get what you give in life. You get a positive return on the energy you put into self-appreciation and self-care.
Maintaining a fit and healthy lifestyle involves appreciating full foods for your body rather than stressor foods (unhealthy food), enjoying life, and having fun. It contributes to a positive way of life overall.
The law of action and reaction states that there must be an equal and opposite reaction for every do. You’ve made some adjustments to your lifestyle that have paid off with a lean, muscular physique. It may take a bit before you realize you are burning fat but be assured you are.
Friends and relatives may see that you’ve dropped weight and commend you on it, but you may not notice it until the benefits are more pronounced. Moreover, the fat may need to loosen up before it can begin falling off.
This might occur within the first month. The weight loss will happen so quickly that you won’t even notice it. When you see the final product, you won’t want anything different. You’ve decided to make this method of eating a permanent part of your life, one that will keep you physically fit and healthy for the rest of your days. And you’ll be happy to do it!
I can’t wait until you adopt a similarly healthy routine. If you follow this plan and succeed in losing weight and toning your body, please share before and after photos with the rest of us. Send them to me in an email if you like. I can’t wait to see you rock those fantastic results!
Have fun with the outcome!
To your health,
Certified Personal Trainer, International Fitness Model, and IFBB Figure Pro
Mercedes Khani, the world’s first Persian IFBB Figure Pro, is a fitness model who has appeared in numerous international publications. Her ultimate goal is to see all her clients get the body of their dreams. Mercedes thinks that if you put in the effort and follow a strict routine, you, too, can get your ideal figure. Mercedes is the go-to expert for anyone looking to make permanent changes to their body or to achieve a previously unattainable ideal. Mercedes is presently penning her debut book in which she promises to hold readers’ hands and lead them step by step through the process of creating this beautiful, positive change that she is confident will make them feel joyful, seductive, and assured.
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