Friday, September 11, 2009

Round 2

Our 6-Week 'Body Defining' program is over, can you believe it?!!?

However, you obviously do not want to quit eating right and working out now...because what do you think will happen if you do that?!!?


Of course you do not want all of your hard work to go to waste, are your options:

Option #1: If you did not reach your goals, you need to continue doing the strength-training program 3 times a week and start over on the eating plan. If you need a reminder of the eating plan, click here. If you need help or accountability with the exercises, you can click here to join Fit Camp. We work hard, build relationships and have fun, all at the same time! We push one another to reach our goals, which some of you, quite frankly, need a group to keep you accountable! You may have good intentions but when it comes down to it, you are not disciplined enough to stick with it on your own! Plus, when you work out in a group, you push yourself harder than you would on your own! Also, some of you need an instructor showing you how to properly do the exercises because you don't know what you are doing and could end up hurting yourself!

***You must do both the slow strength-training exercises and the eating plan if you want to see significant results, you cannot do just one or the other! Dr. Darden's 'body-defining' program is strength-based and specific to fat loss...he wants you to gain muscle while losing fat, so that you do not get big and bulky, but lean and toned. And the great part is that it only takes 30 minutes and it is low impact too! Any exercise program that you come up with on your own will not get you the same results as his specific program, designed for women to lose fat and gain muscle. By the way, he also has a program designed for dad has lost 50 lbs. of fat since January on his program for men over 40, while gaining muscle! Incredible!! Let me know if you need more details on these strength-training programs...

Option #2: If you did reach your goals, way to go!! You are awesome!! Congrats! However, you need to continue the strength-training program twice a week and start the maintence eating plan so that you remain fit. Here is the maintence eating plan:

1. Follow a carbohydrate-rich moderate-calorie eating plan (raise your calories to between 1400-2100 calories per day but keep the 60:20:20 ratio of carbs, proteins and fats...remember that fruits, veggies, breads and cereals are your primary sources of carbs...your number of calories will depend on at what level of calories your body remains constant...not gaining or losing fat)

2. Eat smaller meals more frequently (limit meals to 400 calories...a 500 calorie meal is okay once in a while...never more than 500 calories per meal)

3. Drink 1 gallon of cold water each day

4. Strength train twice a week (remember that MORE exercise is not BETTER...BETTER exercise is slower and harder)

Option #3: If you had a hard time with the eating plan (as I did), you have another option...a 10-day eating plan/strength-training program that he suggests for those of us who got off track along the way. I did GREAT on the workouts, I gained ALOT of muscle, my back quit hurting because of my core strengthening...however, I did not lose as much fat/weight/inches as I would have liked because I did not do as well as I should have on the eating plan. I did lose a few lbs./inches but need to continue to do better. I think doing the 10-day plan will help me to really be strict and stick with can do anything for 10 days right?!!? I am going to start this on Monday and do it for the 10 days leading up to my Nashville trip. So keep me accountable and help me stick with this eating plan and workout for those 10 days...don't tempt me!! This should help kick start my healthy eating/fat loss and then I can switch over to the 6-week eating plan to continue. Here is the 10-day eating plan:

1. Eat 1100 calories each day
Breakfast (300)
-1 plain bagel, Lender's Big'nCrusty, frozen (220)
-1/2 ounce light cream cheese (30)
-1/2 cup orange juice (55)
-any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea

Lunch (300)
Make a sandwich consisting of:
-2 slices whole-wheat bread (140)
-2 teaspoons Promise Ultra Vegetable Oil Spread (24)
-2 ounces white meat (about 8 thin slices), chicken or turkey (80)
- 1 ounce fat-free cheese (1 1/2 slices) (50)
-1 teaspoon Dijon mustard (optional) (0)
-non-caloric beverage

Afternoon snack (100)
-choice of 1 apple (100) or 1 cup nonfat flavored yogurt (100)

Dinner (300)
Choice of one of three meals:
Glazed Chicken Dinner, Lean Cuisine (240)
- 2/3 cup skim milk (60)
-noncaloric beverage
Lasagna with meat sauce, lean cuisine (260)
- 1/2 cup skim milk (45)
-noncaloric beverage
Country Inn Roast Turkey Classic, Healthy Choice (250)
- 1/2 cup skim milk (45)
-noncaloric beverage

Evening snack (100)
-choice of 1 apple (100) or 1 cup nonfat flavored yogurt (100)

***Remember if you cannot find the exact brand, find a close match!

2. Emphasize Superhydration (drink at least 5 quarts of water a day for the next 10 days)

***Superhydration speeds fat loss, helps muscle building and recovery, increases circulation, combats constipation, and moisturizes your skin. Don't leave home without your water bottle!!

3. Follow the brief at-home strength-training routine (super slow, more weight, 4-8 reps only)

-Side bend

-trunk curl

-trunk curl w/ twist

-wall squat

-negative push-up

***The 10-day plan eating plan must be done EVERY day for 10 days!! The 10-day workout plan must be done EVERY OTHER day for 10 days (starting on the 1st day)!! Dr. Darden says that you can lose up to 7 lbs. of fat in these 10 days if you stick to the plan!

***Regardless of which plan you choose. you MUST continue to DRINK DRINK DRINK WATER!! You are shooting for 1 gallon a day...start with 8 glasses a day and add 2 glasses/week until you are drinking 1 gallon every day!

Disclaimer: Remember that you need to get your physician's approval before beginning any new diet/exercise program, including this one! Also, if you do not know how to properly do the strength-training exercises, you will hurt yourself!! If this is the case, you need to either join Fit Camp, find a personal trainer or someone qualified to show you the proper form....or buy Dr. Darden's book!!

***Make sure to take all of your measurements before you start the next round so that you can monitor your results to keep yourself motivated! Before you start, write down your weight, body fat % and measurements (arms, legs, waist, hips, butt, thighs, etc...particularly your midsection, because that is where Dr. Darden says women should see the most results)

***By the way....there is no quick fix to getting in shape!! Everyone wants to see results without putting in the effort that it takes!! But exercise is like anything else in reap what you sow! And ladies...DO NOT be scared off by the word "strength-training" or "weight-lifting"...Dr. Darden says that the woman's biggest problem as they get older (and the reason they gain so much weight, especially in the midsection) is because of the gradual loss of muscle mass!! Remember: the more muscle you have, the more fat your burn...also, muscle weighs more than fat...the more muscle you have the better you look!! And on this program, if you follow it will NOT get big and bulky...but lean and fit!

"Great reward demands great sacrifice!"

GOODLUCK, I know you can do it!

Quote of the week: "Whether you think you can or you can't, you're right!!"

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