The Secrets To Leaning Out Your Body!

Secrets To Leaning Out

• Eat whole grain breads & pastas. pastas, brown rice. All types of potatoes and yams with skin on. Use natural sweetners like: honey, agave, or organic sugar. Remember organic and whole grain is not white. If it is white, it has been processed and stripped of most of it's nutrients. 

• Your caloric intake should be from 1500 - 1200 calories. Anything under 1,000 calories needs to be supervised by a medical doctor or dietitian. Include 10 – 30% of healthy fats in your daily caloric intake: olive oil, avocado, & flaxseed oil. 

• To diminish cellulite you need eat a lot of fruits, vegetables, and whole grains to build up your collagen levels. Protein from eggs, nuts and seeds will also build up connective tissue. Eating processed foods and not participating in physical activities that include cardio, resistance, & core training is the reason why cellulite is present. Creams bought at your neighborhood stores do not work.

• Cut back the calories in your daily caloric intake by including 2 cups of vegetables in each plate.

• Take ittle to no rest in between sets. This can be accomplished by supersets, combo, or circuit training.

• Eat clean (as natural as possible) and train for at least 60 minutes a day. 30 minutes cardio with 30 minutes resisitance and core training. 

• Stay away from high calorie alcoholic and non-alcoholic drinks. Blushes, Chardonnays, & Reisling Wine can be from 300 – 500 calories depending how much you fill your wine glass. 1 – 2 glasses of Red Wine is good, because it is full of antioxidants. Remember, to keep it to the minimum. Cut out sodas and diet sodas. Water, tea, and fresh-squeezed juices are way better for you than soda.

Tilapia And Tomato With Noodle Soup Recipe

Tilapia And Tomato With Noodle Soup Recipe


Ingredients:
6 tilapia fillets
2 cups of cooked whole wheat noodles
3 celery stalks, sliced
8 Roma tomatoes, quartered
¼ of a cabbage, sliced
1 ½ cup of whole kernel corn, frozen
1 ½ cup of green beans, frozen
½ of an onion, diced
4 cloves of garlic, minced
5 cubes of chicken bouillon
1 tablespoon of cumin
olive oil spray bottle
cracked black pepper

Directions:

Step 1: Put a large pot on the stove with medium heat and allow it to get hot. Spray some olive oil in the pot and add the onions and celery. Sauté the vegetables for about two minutes and then add the garlic. Cook for another minute. Then, add the cabbage, cumin and pepper and sauté for 2 more minutes. Next, add the water and chicken bouillon and bring to a boil.

Step 2: Once the water is at a boil, add the tomatoes, corn, green beans, tilapia fillets, and the noodles. Cook for 15 – 25 minutes.

New Year's Resolution Workout Guidelines

Image Credits: iloveindia.com

Workout guidelines

Workout at least 3 – 5 times a week and 30 minutes to an hour of cardio each day you are at the gym. Make sure to change up your cardio by using different machines or different types of cardio classes. In addition, change up your workouts at least every 2 – 3 weeks. If you keep on doing the same routine, you will end up hitting a plateau. Your body gets adjusted to the same workout after 3 – 4 weeks. After that, you will not see the same fast results.

If you are only working out 3 times a week, break up your body parts like so:

• 1st day: Biceps, triceps, abdominals & elliptical machine

• 2nd day: Legs, shoulders and stepper machine

• 3rd day: Chest, back, abdominals and treadmill machine.

o Pick at least 3 exercises for each body part except the legs. They need at least 5 - 7 exercises (depending if you are a man or woman). For example: Quad, Hams, Glutes, Hips, & Calves

o Do from 3 – 4 sets of each exercise. 12, 15, to 25 reps for long and lean muscles. 8 – 10 reps for muscle mass.

You can train your abdominals up to 3 – 4 times a week, every other day. Muscles need at least 24 hours to heal. So, if your workout days are from back to back, then do your routine like above. If each workout day has a rest day after it, then add abdominal exercises in the 2nd day of this sample routine.

Also, start yourself a journal. Write down the food you eat, exercises you are going to do for the day, and how you felt after each workout. This will help you change how you eat and make developing your own workouts easier. For women, do not be scared of adding more weight. You will not get big because women are not designed to be massive like men.