How many of you think you’re eating healthy now? Does the meal plan below look like yours? This was a real Fitbytes Insider who 3 weeks ago emailed me for help with her diet and fitness plan to get a flat belly. She has lost a total of 36 pounds/3 inches on her belly in 7 months with the workout and diet below :
Meal 1: Greek yogurt, apple with peanut butter
Meal 2: Balance/ Cliff or Special k protein bar
Meal 3: salad with protein/ pita or carrots with hummus
Meal 4: greek yogurt or protein drink or protein bar as above
Meal 5: salad/protein/veggies/glass wine
Looks kind of healthy right? Let me ask you something…tell me what’s wrong with this meal plan and workout if this person has already lost most of her goal weight but needs to lose that last 5-10lbs. What should she change with both her fitness plan and diet? She has no medical conditions,34 with 1 child, no food allergies and has on average 60 minutes a day to workout 5-6 days per week.
Oh yea, workout background: typical workout 30-60 minutes of cardio (jog 2-3x, elliptical 1-2x) 4-5 times a week. resistance training 2-3 times a week. yoga and/or spinning once per week.
Email me the answer bsstudio@comcast.net and who ever gets it right will get 3 free Six Pack T-shirts! I’ll give 2 runners up 1 Six Pack T-shirt.
I’ll give the answer and winner by next Friday, 5/6/11
We have a Winner plus a bunch of other who gave some great answers!
1st place: Dianne, New Jersey
2nd place: Jamie, California
3rd place: Megan, Florida
All of the place winners had most answers in common. Dianne just went into major detail. The main point I was looking for was taking out any of the foods that were not clean and replacing them with foods that are clean . She should also focus on getting more veggies into her diet (fiber and vitamins).
Examples of changes to clean foods (answers):
Exchange (meal 1) peanut butter with raw almond, cashew or sunflower butter or replace nuts or peanut butter all together with a hard boiled egg.
Exchange (meal 2 ) protein bars with low-fat cottage cheese, 1/2 cup brown rice and beans, green apple, berries, grapefruit, greek yogurt (no sugar). Get rid of all the bars above all together. Go for a raw, natural bar if necessary. NOT a LARA BAR (all sugar, date paste!).
Meal 3: ok
Meal 4: Again, no bars. Protein drink should be whey or hemp protein. Keep calories low.
Meal 5: ok. Limit wine or skip all together until reach goal.
Exercise Program:
Cardio Everyday: change up cardio program from long distance to short, intense cardio. 30-90 minutes.
Resistance Training: Add boxing, kickboxing and other classes that make you engage your whole body. Stick to one major exercise per body part and don’t worry about using heavy weights. Example: legs>>>squats with 20lb medicine ball for 50 reps. Biceps>>>dumbell bicep curls with 10-20 lbs for 6-15 reps Back>>wide grip pull down with 30-70 lbs followed with high reps on gravitron pull up machine Chest: dumbell flat press with 10-25lbs followed with push ups for as many reps as possible.
I could go on with answers, diets and programs but overall the above is enough for this Fitbytes Insider to lose her unwanted pounds and to lose weight quickly.
