Meal plan for toning
Below you will find a food plan that I want you to work with, the 1st list below is the overall best food that you can eat, I know how picky people can be but if you try to eat some of this you will notice a big difference
Eat often (the absolute Bull's-Eye)Almonds and other nuts Beans and other legumes Spinach and other green vegetables Dairy products Instant oatmeal Turkey and other lean meats lean steak, chicken, fish Peanut butter Olive oil Whole-grain breads and cereal Extra-protein powder (whey) Rasberries and other berries
Eat as often as you can, if you follow these food groups at least 2 times during your day as meals you should be well on your way to lose weight and stay healthy. You want to diversify your food at every meal to get a combination of protein, carbs, and fat. Make sure you sneak a little bit of protein into each snack.
Apples, Asparagus, avocados, bananas, brown rice, Canadian bacon, canola oil, citrus fruits, and juice, corn, Cruciferous vegetables, such as broccoli, and Brussels sprouts, edamame (Edible soybean), eggplants, flaxseed, fruit, dried, fruit juices, with no sugar added, game, lean meats like ostrich, garlic, lentils, mushrooms, nut butters, such as almond and cashew, onions, pasta whole wheat with tomato, sauce, and/or vegetables, peaches, peanut oil, peas, peppers, pita, whole wheat, popcorn fat-free, potatoes baked sweet or white, prunes, pumpkin seeds, ricotta cheese, part skim, salsa, sesame oil, shellfish and bivalves, steamed, or baked, soup, broth-based, sunflower seeds, tea, tofu, tomatoes, vegetable juice,
Eat six meals a day ( to lose weight and change your shape you have to raise your metabolic rate, to burn more calories, even when you are not exercising, one of the main ways to keep your metabolism stoked is by constantly feeding it, if you eat six times a day- in the form of three meals and three snacks you'll stay satisfied and free of cravings while avoiding, the daily metabolic highs and lows that makes you like to overeat
Make sure you have a blender, it's a powerful tool to help you create a leaner body, Smoothies-blended mixtures of milk, low-fat yogurt, whey powder, ice and other good stuff, can serve as a meal substitutions and potential snacks, they require, little prep time, they're filling and they taste like dessert, if you add berries, flavored whey powder or peanut butter, Drink an 8 ounce smoothie for breakfast or as a snack before or after your workout.
Know what to drink (I know water isn't the most exciting or best, beverage but drinking about eight glasses of it a day helps you stay well hydrated and satiated, (Many times,, what we interpret as hunger is really thirst) Other than water the best drinks you can have are low-fat milk and green tea, if you must indulge yourself in soda, limit yourself to two glasses of the diet stuff a day. And no matter what, don't drink the regular soft drinks!!!!!!!!!!!!!!!!!!!
You don't have to count the amt of calories, you consume each day, the food that you eat, listed above will have enough nutritional diversity you will stay full all day long,
Take one meal during the week and forget about good carbs and good fate, eat pizza Buffalo wings, or whatever it is that you miss the most have it savor it, and then be your better self for another week. The point is to control your diet by planning your weekly cheat meal ahead of time if you schedule it, you'll stick to it.
I wish the best of luck to everyone who wants to workout. Workout hard at least 3x a week. Make sure your cardio level is good, at least 15 to 30 minutes before your weightlifting, I have a lot of confidence in you, I know you can do this…. Keep me informed on your progress, weight yourself once a week keep track of your weight loss…. It will motivate you to move forward with your training ….