- Eat turkey breast (white meat) instead of dark meat.
- Load your plate with greens and other vegetables.
- Take your time when eating, don't just stuff yourself uncontrollably.
- Put a small amount of desert on your plate. Let it settle in your belly before deciding on seconds.
Fat Burning Workouts, Videos, Tips and Diet by Fitness Coach and Personal Trainer -Coach Rollie
I usually try to get in a good meal an hour or so before a workout. Here is what I had today before my workout. It's a turkey and cheese sandwich with a side of cucumber and some grapes. Probably a weird combination, but it provides decent amount of protein with some good carbs and nutrition to fuel my workout coming from the grapes and cucumber.
I had a late workout tonight and didn't get home until about 9:30 p.m. I really didn't feel like making anything to eat, so I just had one of my protein smoothies. I used some whey protein, a banana and some lemon Powerade in this one.
This was my last meal of the day for today. It's a chicken breast with some mixed steamed vegetables. I usually end the day with something a little faster to make, but unfortunately my day ran late and I really hadn't had a good day diet wise. So I decided to make up for it with this meal, which is high in protein as well as vegetable content.
This was my fourth meal of the day today, what most people refer to as dinner. It's chicken fajitas.
Pros: High in protein. Good vegetables content coming from bell peppers.
Cons: The chicken was a little higher in fat since it was coming from other parts than just the the breast. Extra calories from the tortilla chips.
You can make this meal lower in calories and healthier by using only chicken breast and also by eliminating the tortilla chips.
Pros: High in protein
Cons: Extra, low nutrient calories from the noodles.
my diet meals each day, but until now I didn't have a way to do it in
the way I wanted it done. I finally figured out how I can use my
iPhone to do this. I will take a picture of one of my meals each day
and post it as an example for those having trouble coming up with
healthy meal ideas. Hopefully this will help with your fat burning and
weight loss goals.
I don't eat much fish (mainly tuna from the can..IN WATER!) and I dont eat red meat at all. Is tuna, chicken breast and turkey sufficient enough for protein or should i incorporate a protein shake? I drink a soy protein shake occasionally. Is there a different type of protein shake i should be drinking? By the way, thank you SO MUCH for this! Your work is greatly appreciated and i cant wait to start seeing results!
Chicken breast, turkey and tuna are excellent sources of protein. As long as you can get in enough protein each day, those sources should be sufficient. The only problem I see is boredom and practicality. For me, it's just easier to get in a couple of protein shakes to get in enough protein each day. It's also easier and more practical for me since I tend to be on the go a lot.
Today is the day I'm choosing to experiment with some pork chops. I'm going try to cut out some of the fat before I broil them, and then pat them down with a napkin afterward. Then I'm going to "health up" the meal by adding some steamed vegetables.
If you have some good recipes for pork, feel free to send them in.
It seems every time I go on some type of message board or question and answer forum and I read a question like “How do I lose weight?” “How do I lose the fat around my stomach?” “ How do I get a six pack?” “ How do I tone up?” The answer is usually along the lines of do more cardio. Unfortunately this is at minimum a simplistic answer, and more seriously, can actually hurt your weight loss and fat burning goals long term.
In order to understand why too much cardio can actually be counterproductive to your weight loss and fat burning goals, first we need to understand what “cardio” is, and the benefits of it.
Most people consider a "cardio" workout, running, stair stepping, spending time on an elliptical and other similar machines. This definition of cardio is actually not correct and leads to many of the weight loss/fat loss problems and confusion.
Cardio is a term that is supposed to be short for cardiovascular exercise. The purpose of cardiovascular exercise or “cardio”, in simple terms, is to workout the heart. By elevating you heart rate through exercise for a short period of time, the heart becomes more efficient at pumping blood through your body when at rest. Long term, this makes your heart work less.
Another effect of cardiovascular exercise is that the body burns calories throughout the exercise session, which can cause weight loss. If you are over weight, weight loss is a good thing right? Well……kinda
Check in for part two where I’ll discuss what kind of weight loss you actually want for long term success and how to understand cardio so that you can better implement it into an exercise routine to burn fat effectively.
1. You will exercise several times a week.
2. Exercise sessions will be short.
3. Exercise sessions will be high in intensity.
4. Only use the best muscle stimulating exercises.
5. Keep track of your progress.
6. Plan ahead.
7. Eat plenty of green vegetables.
8. Take in your lean body weight amount of protein in grams.
9. Stay hydrated throughout the day.
10. Supplement with vitamins and anti-oxidants.
11. Stay away from gimmick diets.
12. Participate in fun physical activities.
13. Treat yourself periodically.
14. Take a week off of exercising a few times a year.
15. See a massage therapist and or a chiropractor a few times a year.