Fat Loss Diet Plan
The best way to get satisfactory results in anything in life is by having a good plan and following it strictly. Fat loss is not an exception! To lose fat you should follow a strict plan on a healthier lifestyle. We know it might be hard to follow the health plans proposed but in this article, we give you a plan to lose fat easily! Keep up with us while we present you a 3-week plan to help you achieve your objectives. After finishing this plan, you can prolong any of the phases of training according to your needs. Combining a balanced diet with a good exercise plan can make you lose as much as 15 pounds (7 kilograms).
Contents
Week 1
Prepare Your Body to Work Hard
Pump With Power
Take Your Muscle to The Limit
Fuel!!!
Take The Best of Your Post Working Out Time
Have Healthy Nutritious Mixed Meals
Week 2
Take Your Metabolism To a Higher Level
Keep Yourself Hydrated
Ready? Set, Go! Now Stop and Then Go!
Take Some Rest!
Increase Your Protein Intake
Week 3
Take Your Metabolism To a Higher Level
Extend Your Intervals and C
Week 1
Prepare Your Body to Work Hard
The first step to have a productive fat loss is getting your metabolism working, so your muscles need to get moving. When you work out your muscles you are burning calories, so the more muscles you are moving, more calories you are spending and easing the process of weight loss. During the first wee you should aim to 4 days of resistance training and perform 30 to 45 minutes of cardio on the rest of the days. This way you’ll maximize your strength in a short amount of time, that will be essential to achieve your goal.
Pump With Power
According to specialists, when exercising, the best way to burn more calories is by adding weight to your exercise repetitions and lower the number of reps, this way you’ll end up building more strength. The extra taxing on your muscles will allow a more efficient muscle building in a short period. Women naturally have little testosterone (a sex hormone found mainly in man). This hormone is responsible for bulking up and their lower values may lead to an extra difficult when adding weight. The recommendation we have for women is, to avoid stock, you should use the regular amount of weight. If you are a woman and don’t seem to have difficult in buildup muscle you surely can try to higher the weights and lower the reps. For example, if you usually do 8 reps of an exercise, try to add up some weight to each set and try to complete 4 or 5 reps. Doing this every training session will help you build up extra strength.
Take Your Muscle to The Limit
Your strength sessions should be organized in a way that every 2 days you are working your muscles. Working your muscles every two days will shock them into the shape you are looking for. An effective way of organizing yourself is by training lifting weights on Monday, Tuesday, Thursday and Saturday so you can rest enough during the week on Wednesday and Friday and recover on Sunday. After the first trainings you might feel too sore, so we recommend to look for exercises that work your muscles from other angles, this way you’ll keep training and don’t suffer too much from soreness. Also, your muscles will benefit from the adaptation you are making on them and you’ll burn even more calories since your muscles are working harder.
Fuel!!!
Your insulin levels always drop during intense exercise, pretty much every time you are working at 75 percent of your maximum heart rate. When your insulin levels drop, becoming irregular when compared to the normal ones, the body starts producing cortisol. Cortisol is a stress hormone that breaks down your muscles and is linked to an increase of the belly fat production. This means you need to replenish your glycogen backup while you are working out, so you can regulate your insulin levels. When you do multiple sets your glycogen levels are dropping about 40 percent, so you should have something to sip while at it. Energy drinks like Gatorade have little calories and the electrolytes necessary to keep your muscle metabolism on the run. Water is fine for moderate exercises, but it won’t be enough for intens
Take The Best of Your Post Working Out Time
After working out there is a 45 minutes period that is considered by specialists the best time to metabolize nutrients. During workout your metabolism is already high and if you refuel your body with the correct nutrients you’ll keep it working that way for longer. A good after workout meal should contain cabs (that will restore the glycogen backup) and protein (that will help your body to build up more muscle). Good example of healthy meal is a grilled chicken sandwich or a low fat plain yogurt with almonds and fruit. You should have this meal for about 20 minutes after finishing your workout to regulate faster your blood sugar. And since your body is on high burning mode you should take advantage of it and eat about one third of the daily calories in the next 3 hours after ending your exercise. Since your body is on high burning mode, you’ll metabolize faster, and it’ll help you losing weight.
Have Healthy Nutritious Mixed Meals
When preparing your meals always look for a balance between protein, carbs and fat. Your meals are the fuel you need to keep your body moving and be satiated. If your meal is consisted in only one of this groups you’ll feel hungry earlier and you’ll need to have more food. Don’t be afraid to go for healthy fats since they take longer to break down in your gut, this way you’ll feel fuller and with a less need to have more food, consuming less calories. Look for low fat yogurts, stir-fry veggies with olive oil and go for peanut butter on a bagel.
During this week you should eat more meat (except fat meats), fish, eggs, veggies, gelatin and s
We leave you a daily plan with what you should eat during this week:
Day 1
Breakfast: 1 small bread with 2 turkey ham slices and a glass of milk with coffee
Snack: 1 low fat yogurt
Lunch: Turkey rolls with ham and mozzarella with a mixed green salad
Snack: 1 gelatin and 1 hard-boiled egg
Dinner: Shrimp with ginger and mushrooms
Day 2
Breakfast: 1 small bread with fresh cheese and one glass of milk with coffee
Snack: 2 turkey sausages
Lunch: Wrap with beef and lettuce
Snack: 1 low fat yogurt and 1 carrot
Dinner: Tuna with low fat mayo and cheese with broccoli
Day 3
Breakfast: 1 small bread with 1 scrambled egg, 1 low fat yogurt, 1 coffee
Snack: 1 slice of cheese and 1 slice of ham
Lunch: Stewed Sausage with red cabbage
Snack: 1 fresh cheese and 2 slices of cod carpaccio
Dinner: Balsamic turkey breast with mushrooms
Day 4
Breakfast: 1 Hotdog with whole wheat bread and turkey sausage plus one glass of milk and coffee
Snack: 1 fresh cheese and 2 slices of cod carpaccio
Lunch: Meat skewers in the oven with Zucchini
Snack: 1 Low fat yogurt and 2 slices of ham
Dinner: Tuna puff pastry with lettuce
Day 5
Breakfast: 1 bread with bird mortadella and one glass of milk with coffee
Snack: 1 low fat yogurt and 1 slice of low fat cheese
Lunch: Low fat Mexican pot pie
Snack: Cottage cheese with tomato and oregano
Dinner: Fresh tuna with bell pepper
Day 6
Breakfast: Cheese and ham omelet
Snack: 1 carrot
Lunch: Cheese meatballs with spinach puree
Snack: 1 low fat yogurt and 2 ham slices
Dinner: Sashimi
Day 7
Breakfast: 1 bread with ham and cheese and 1 glass of milk
Snack: 1 yogurt and one gelatin
Lunch: Zucchini stuffed with turkey
Week 2
Take Your Metabolism To a Higher Level
Now that your body has already started building up some muscle you can increase the intensity and boost your metabolism. This week you should swap one of your strength workout for a cardio workout to allow you to burn calories on a higher level. You can also try to make your cardio sessions more intense. We recommend you swap Tuesday and make it a cardio day to have a balanced exercise week.
Keep Yourself Hydrated
Another way of maximizing your metabolism is by drinking more water. Researchers have found that when you are dehydrating (from sweating when you exercise) your resting metabolism can slow down by 2 percent. Imagine that your resting metabolism is 1500 calories, the number of unburned calories will be around 30 every day. Other studies found that having 12 8-ounce (aprox. 235 milliliters) raises your metabolism higher than only drinking 4 to 8. Besides, having more water also increases the energy and the desire to exercise. We recommend you drinking at least 2 tall bottles of water every day, so you can peak your metabolism.
Ready? Set, Go! Now Stop and Then Go!
When doing cardio, instead of jogging during all the time straight you should do intervals. Sprint one minute and rest another, by changing the intensity your metabolism will increase and allows you working harder and gives you time to recover and breathe. You can try to make running more fun by using dice, you know how? Multiply the number you get when rolling the dice and multiply by 10, sprint that number of seconds and then rest the double of that amount. You can also use the dice for your intervals when make weight exercises and when you roll odd numbers do crunches. You can also use the numbers you roll to get the number of reps. If you get an even number, you can do squats or pushups.
Using the dice, you can vary your workout and keep moving. For better results you can do three to five sets of 1-minute hard intervals with 2-minute recovery periods.
Take Some Rest!
To keep your metabolism moving you should keep your heart rate up during the rest from the sets. You can use this time to work a different muscle group, for example, if you are doing lunges you can do pushups between sets. When doing cardio, you can also perform jumping jacks or jogging in the place. When doing these little exercises in between you’ll be able to burn an extra 85 calories.
Increase Your Protein Intake
Protein can also improve your metabolism. Protein contains nitrogen which metabolic expensive, this means that the body makes an extra effort to process it. But be careful, eating too much protein might make you feel tired since you’ll need an extra energy to digest it. Specialists recommend 0,4 grams of protein for every pound (or 1 gram for every kilo). You can temporary add an extra 30g of protein to your diet to make your body work herder and burn more calories but don’t do this for too long since you can compromise your kidneys. This extra 30 grams of protein can be added with a half-cup of cottage cheese (15g of protein), 8 ounces (220g) of low fat yogurt (11g of protein), 8 ounces of skim milk (8grams of protein) and 3 ounces of tuna (22g of protein).
We leave you a daily plan with what you should eat
Day 1
Breakfast: 1 french toast and 1 glass of mil
Snack: 1 gelatin, 1 cheese slice, 1 ham slice
Lunch: Salmon and veggie quiche
Snack: 1 yogurt with red berries
Dinner: Veggies soup
Day 2
Breakfast: 1 bread with 2 mortadella slices and 1 yogurt
Snack: 1 apple
Lunch: Veggies omelet
Snack: 1 gelatin, 2 slices of cheese, 1 slice of ham
Dinner: Any fish on the oven with veggies
Day 3
Breakfast: 1 bread, 1 mixed egg, 1 cup of tea
Snack: 1 cup of milk
Lunch: Healthy lasagna
Snack: Slices of celery dipped in tuna paste
Dinner: Soup of your choice
Day 4
Breakfast: 1 bread, 1 slice of smoked salmon, 1 glass of milk
Snack: 1 slice of cheese, 2 slices of ham
Lunch: Steamed salmon with veggies
Snack: 1 yogurt, 1 peach
Dinner: Roast beef with rosemary and baked asparagus
Day 5
Breakfast: One cup of oatmeal with mil, 1 coffee
Snack: 1 gelatin, 1 pear
Lunch: Chicken with basil and veggies
Snack: 1 yogurt, 1 apple
Dinner: Soup of choice
Day 6
Breakfast: Toast with butter, 1 cup of milk with coffee
Snack: 1 yogurt, 1 slice of cheese
Lunch: Tuna salad
Snack: 1 gelatin, 1 slice of mortadella
Dinner: Meat fondue
Day 7
Breakfast: 1 bread with cream cheese, 1 yogurt
Snack: 1 gelatin, 2 slices of ham
Lunch: 1 chicken breast with cauliflower
Snack: 1 yogurt, 2 slices of cheese
Dinner: Soup of choice
Take a Good Night of Sleep
Resting is essential for your body, only this way you can keep enough energy for all the activities. Try to get (at least) 6 hours of sleep each night. After sleeping for 6 hours your body starts releasing growth hormones, meaning that your muscles are getting toned. Getting enough rest will release hormones that will make your muscles grow. Also, you should add a day of light exercise to your week of training to al
Take a Good Night of Sleep
Resting is essential for your body, only this way you can keep enough energy for all the activities. Try to get (at least) 6 hours of sleep each night. After sleeping for 6 hours your body starts releasing growth hormones, meaning that your muscles are getting toned. Getting enough rest will release hormones that will make your muscles grow. Also, you should add a day of light exercise to your week of training to allow your muscles to take a break. On this day you can take a long walk or an easy jog.low your muscles to take a break. On this day you can take a long walk or an easy jog. during this week: sausage
Snack: One cup of tea and beef carpaccio
Dinner: Smoked salmon omeletpices.e sessions.ontrol Your Hunger
