Let's get started

Ok, I'm going to start off by saying, "Drop what you're eating now, and let's get going. I'm going to start off with nutrition. How you eat, when you eat, and what you eat, is, by far, the most important aspect of weight loss.

Most bodybuilders say that weight loss is 20% exercise, and 80% dieting. I believe them, too. Because if I go crazy on junk food for a couple of weeks, and still continue my exercise regimen, I still go to pot. Haha. It's not that bad though. It just takes about a week to get back into order.
On that note, let's not waste any more time. We must eat, and I'll show you how, or tell you, whatever you prefer. lol!!!

Ok. The three basic nutrients that you have to become aware of are these, and they're called "macro nutrients".

Protein, carbohydrates, and fat.

Calories do matter. But it depends where they come from. Say, if you eat a burger and it has 600 calories, well, most of those calories come from fat. If you ate 20 cans of tuna, this would be 600 calories as well, but the protein count is amazing. 20x30= 600 grams of protein. Whereas the burger would roughly have about 45 grams of fat and about 40 grams of protein.

The three Macro Nutrients are:

Protein- repairs muscle tissue and keeps the skin, hair and nails looking great.

Carbohydrates- are for energy, so you can build those muscles.

Fat- well, you need a little of this, for joint function. But VERY little.

So as you can see, if we eat six small meals a day, our ratio per meal should look like this,

30 grams of protein
25 grams of carbohydrates
7 grams of fat or less

You have to take a food from each group that fits in this range, make six meals a day, and eat about every 2 hours. THIS WILL SPEED UP YOUR METABOLISM! Basically turning your body into a food burning machine.

Remember we're talking about complex carbohydrates here. Not sugar. Complex carbs are found in veggies and fruits. Go easy on the fruit though. Keep it colorful, eat lots of salad.

Complex Carbohydrates:

Carrots, spinach, tomatoes, celery, onions, red onions, jalapenos, bean spouts, mushrooms, red peppers, green peppers, corn, brussle sprouts, cauliflower, broccoli, cabbage,the list goes on and on........(be careful of exotic, or passion fruits though, these have ALOT of sugar in them.

These are FREE foods! Eat as many of these vegetables that you want!!! But don't eat 40 tomatoes a day. That's not good, and could lead to obesity.

Secret: Buy these frozen! Very cheap! Buy bulk, generic. They're actually fresher than the vegetables they put out in the supermarkets, and you can store them for up to 4 months.
These also provide lots of vitamins. Which give you more energy, boost the immune system, and stop cancer and diabetes in their tracks.

Other Complex Carbohydrates:

Now we move on to explaining that complex carbohydrates also come in the forms of, bread, grains, whole grains, etc...Not all of these are good for you!

White breads, potatoes, mac and cheese, white rice, white buns, hamburger buns, muffins, doughnuts..etc, are examples of bad complex carbohydrates, because of there high sugar content and low fiber. They also have little, if any vitamins.

The carbohydrates that you can consume with exercise, are full of vitamins and fiber, but READ LABELS! Remember, it has to be 30 grams of carbs. These are whole grain wheat's (watch out for WHOLE GRAIN!, they tend to have more sugar!)Mostly, brown things are cool in bread form....if you exercise.

But if you switch to whole wheat instead of white carbs, even if you don't exercise, you would lose aLOT of weight in the first month!!!!!.

Whole wheat tortillas, whole wheat rice, whole wheat pastas, spaghetti, rotini, lasagna, Whole wheat is the way to go! They provide ample energy required for cardio, and have alot of fibre and more vitamins. But limit these to about 4-6 servings a week when first starting our regimen.

GO FOR ALL VEGGIES FOR YOUR CARB SOURCE!!!!! This is the quickest way to lose weight, while maintaining our energy level and keeping us healthy!

Protein!!!!-

Our No.1 one macro nutrient. You should be consuming 1.5 grams per pound of body weight in one day if you're female, and 2 grams if you're male.
Protein repairs broken down muscle. It rebuilds the muscle and in turn, they grow.

And remember, MUSCLE BURNS BODY FAT, EVEN WHEN YOU'RE SLEEPING!!


Sources of protein. They're are actually 2 forms of proteins, complete, and incomplete, we're going to talk about complete forms only, and the highest percent, lowest calorie ones.

Forms of protein, zero fat, low carb, PROTEIN! Tuna, eggs whites, boneless, skinless chicken breast, non-fat cottage cheese, skim milk, low fat ham, extra lean ground beef, (drain it really good after cooking!) Protein bars, watch the carb count on protein bars though! Protein powders, boneless, skinless turkey, white turkey breast, fat free hot dogs, (yes, fat free.) Fat free turkey dogs, There are alot of fat free meats out there that are high in protein, remember to read the labels. STEAK!!!! Lean cuts. Low fat pork steaks, or pork anything, low fat, an endless list of high protein sources to get you going.

Remember. Mix these up and let her loose, all you have to do is follow,

THE MACRO NUTRIENT RATIO-

30 grams protein
25 grams carbs
7 grams fat or less

6 meals a day.

Pick a food from each group, make six small meals a day, and eat every 2 hours. A protein shake, or even a protein bar is considered a meal, so don't worry. You will eat six times a day.

EAT AS SOON AS YOU GET UP AND DON"T EAT BEFORE BED!
This will increase your bodys efficiency in order to burn of more calories. 3 hours before bed, max.

Even if you don't exercise, eating this way will help you SIGNIFICANTLY LOOSE WEIGHT!!!

Free condiment chart.
Mix these herbs, spices, and condiments up with your meals, all with almost no calories, and alot of vitamins.

ALMOST NO CALORIES AND MANY VITAMINS, EAT THESE!!!!!:

Salsa, all of the herbs, oregano, parsley, thyme, all of that stuff. Pepper. Mustard, ketchup, fat free mayo!!!! relish, vinegar, pickles, sauerkraut, horse radish, oh, ummm, radishes... I know they belong in the vegetable section, I forgot about them!
Soya Sauce, FAT FREE salad dressings. Fat free everything!!!!!

Well, just follow that for now, and I'll be back in a few days to see if we can get started on walking on the treadmill.

Steven

PICKLES HAVE NO CALORIES!!!! 0!