[ Pobierz całość w formacie PDF ]
r metabolism to
then you will enjoy eight hours It s the secret enemy of exercise: the wrong food at the wrong time.
ou limit calorie
While your overall diet is important, we also want you to maximize
of solid fat burning if you can
hat your body s
the effect of exercise to burn stored fat. Controlling the foods you eat
control yourself.) By allowing
That s why we
before you workout is the one step most people don t know about.
your body to sleep in fasting
at least 1,200
And it is amazingly effective.
mode - meaning you are not
t of calories,
in the midst of digesting a
Your body has two main sources of energy: stored fat and stored
m fat loss is
carbohydrates. When you eat or drink substances like sports bars or
meal, your body will access
out motivating
sports drinks which are generally high in carbs, your body s insulin
stored fat for energy. What bet-
nsate by lower-
levels rise to cope with the additional carbohydrates in your system.
ter time to be slightly hungry
e balance
That means, for the two hours while you process those carbs through
anyway than while you sleep?
sciplined por-
your bloodstream, your body s hormones are focused on burning that
you can forget You wake up hungry, and per this plan, you eat breakfast on schedule!
type of fuel for energy. Thus, if you consume those carbs before your
ou will win the workout, you will be in the mode to burn the carbs in your body more
than stored fat around your waist and thighs!
ife.
www.BeachBody.com
Click on Community Message Boards to find virtual workout and diet
partners, to exchange recipes or to talk about motivation.
That s why we highly suggest putting your body in a semi-fasting state,
?
QUESTIONS
SE
meaning you are working out with little-to-no food in your digestive system.
should be answered.
For hydration, don t use sports drinks, use water. Your body will then be in
ers or
fat burning mode and the results from your effort will be maximized.
How important is the "no-eating within 3
r a day.
hours of bedtime" rule?
According to some high profile dieticians and trainers, if you ve ever
exercised for a month and not seen the fat reduction you wanted, it s
This is a great trick to keep your body in fat-
conjunction
probably due to the fact that your insulin levels were high while you were
burning mode. As you sleep, your body doesn t
the catalyst to
working out. That means your body wasn t attacking the fat stores even
really need food, but gets
hy is water. It
though you were working your hardest.
hungry because you usually
ng schedule
eat every 3 or 4 hours. Your
So, if you limit your carbs before exercise and before sleep, your body
body looks for carbohydrates
has more time to function as an effective fat burning machine!
to consume, but since you
haven t eaten recently, there
5 Sample Food Plans (approx. 1,200 calories/day)
will be a shortage. Then the
body can easily
body looks to stored fat
Breakfast Snack Lunch Snack Dinner
ve that multi-
BINGO! Also, your body has
ndividuals 3 egg whites or Half a Granola bar, 3 oz white 1/2 C Jello 1-1/2 C of pasta
or half a Balance- turkey meat with 1/4 C
1/2 C of Egg 1 Tbsp. fresh fruit a growth hormone spike
AFTER
diet alone. T
type bar. marinara sauce
2 slices whole
Beaters
while you sleep, which also
utrient-depleted wheat bread 2 oz broiled
(flavor with salsa)
chicken breast aids in the metabolism of
1/2 C soup
can threaten Slice of whole
(broth-based) Mixed vegetables
wheat toast fat. Food in your system
abolism, and fat
1 C of fruit juice Romain lettuce
w/ one pat of butter
can interfere with that spike.
salad with 2 Tbsp.
our body has
2/3 C of OJ or
lowfat dressing
So it s your call want to
1 C of nonfat milk
ide ActiVitTM multi-
lose weight while you
the key is quality
2/3 C Oatmeal with 1 medium size 3 oz Tuna Fat free bran muffin 3 oz grilled or Doug Couch
sleep? Sleep on an empty
1/2 C of banana piece of fruit with broiled salmon
1 Tbsp. nonfat 1/2 C nonfat milk
at we pay for!
BEFORE
slices 1/4 C lowfat with marinade
mayo
stomach!
cottage cheese
1 C of nonfat milk 2 slices whole (2 Tbsp. light soy
wheat bread sauce, 1 Tbsp.
Does the type of food really make a difference if you still limit
Ginger root,
1 C of fruit juice
1 Tbsp. garlic)
calories? Why do you give us Michi's Ladder and the other
Steamed mixed
vegetables
guidelines too?
drates right
1 C brown rice
be in a fat burn-
Michi s ladder ranks foods, but it shouldn t be the end all for you. What matters
2 Waffles with 1 C lowfat yogurt 2 oz Ham 1/2 C frozen yogurt 3 oz of grilled red
ks for energy.
more is the makeup of the food; the percentage of carbs, proteins, and fats.
2 tsp. of Light meat (lean cut - the
1 oz lowfat
For example, if your body doesn t get enough protein, then it goes into
Syrup size of your palm)
Swiss Cheese
your workout.
2/3 C of OJ Small baked potato
2 pieces Rye bread starvation mode and lowers your BMR (basic metabolic rate). Many people
with 1 Tbsp. of fat
Brown mustard
that eat like birds, but only eat carbs, have high body fat. That s why many
free sour cream
1 oz baked
wrong time.
Mixed vegetables
women are finding such great results when they add protein to their diet
potato chips
to maximize
1 small slice whole
1 medium size because they haven t been getting enough for years and suddenly they do
wheat bread
piece of fruit
foods you eat
and POW! up goes the BMR.
now about.
1 C of Oat Bran 1 Tbsp of peanut 1/2 C Turkey chili 1 plain rice cake 1/8 slice
I just had a baby and I want to go for stunning results by just using
cereal with butter on celery from 15 pizza
1 oz lowfat 1 Tbsp. of
1 C of fruit Cheddar Cheese peanut butter Salad w/ the top tier foods for a RIPPED effect. I'm finding it hard to do a
2 tsp lowfat salad
and stored 1 C of nonfat milk 1/2 sourdough roll
workable menu. Any suggestions?
dressing
1/2 C of fresh fruit
sports bars or
1 C fresh fruit
1 C of nonfat milk
Don t despair. Lots of moms have turned their fitness around. Don t worry too
or vegetables
ody s insulin
much about sticking with the Tier 1 category, especially at first. Try instead to
n your system.
keep to the top 3 tiers! Stick with it, and don t be too hard on yourself if you
arbs through
occasionally fall off for a day or two.
on burning that
1/2 Bagel with 1/2 C of nuts Turkey hot dog 1 oz fat free 3 oz skinless grilled
s before your
1 Tbsp. of lowfat (Plain peanuts, angelfood cake turkey breast
Hot dog bun
Cream Cheese cashews, (A tea cup full)
1 medium
our body more Light spread of
almonds, etc.)
1/2 C of nonfat milk 1 oz lowfat baked potato
mustard/ketchup
or 2/3 C of OJ frozen yogurt
1 C mixed
Baked Potato with
www.BeachBody.com
1 C Fresh Fruit vegetables
1 Tbsp. of fat free
sour cream 1 C fresh fruit Click on Community Message Boards to find virtual workout and diet
Mixed vegetables 3/4 C brown rice
partners, to exchange recipes or to talk about motivation.
[ Pobierz całość w formacie PDF ]