David’s
first week was a great success he lost 6 lb, from 219 lb to 213 lb. We all know
that healthy weight lose is 1,5-2 lb according to the doctors, but David’s 6 lb
is mostly water weight. If a person has belly fat , like David that is the
result of eating processed sugary food and processed, salty food for a period
of time, he admitted that he been eating chocolate a lot :-))). Because of to much
salt the body withholds water and when you cut back on salt and sugar in the
diet the body releases water, and that is why in case of a diet change at the beginning we lose more weight
then the recommended 1,5-2 lb.
As you could see
the only sugar in his diet was fresh fruits, no processed food so we can
control the amount of salt he eats, too. The 3 biggest enemy of the human body
is the over consumption of white sugar, salt and flour.
If we get rid of
these 3 things we can control our weight and health, too.
This week I am
going to ad chia and hemp seeds to his diet. Chia is a good source of omega3
fatty acides and fiber and hemp is a good source of plant based protein.
Second week’s
workouts.
For
warm up we do foam rolling and dynamic stretching to prepare the muscles and
start the blood flow for the work out.
Foam
roll the calfs, hamstrings, IT Bands, quads and piriformis( glutes )
Side
lying torso rotation 12/ side
Back
lying leg lift 12/side
After
the worm up we do 2 sets of 12-15 core exercise
Ball bridge
Plank on the
ball
Full body
circuit:
Romanian dead
lifts 3x12
T push ups 3x12
Sg leg sg arm
row 3x12/side
Biceps curls 3x12
Triceps push
downs 3x12
Stretching:
Biceps femoris
Piriformis
Back lying IT
Bands, Adductors
Calfs
Quadriceps
Ball lat stretch
Ball chest
stretch
David’s Meal Plan week 2.
Day 8: Monday
jan 14 2013
Breakfast: chia
pudding with hemp seeds and coconut butter
Snack: oranges
Lunch: 1 slice
chicken breast cooked in coconut oil
2
cup steamed vegetables( Broccoli)
1
med sweet potato
Snack: 1 cup raw
baby carrots
Dinner: vega
shake
Fresh salad
Day 9:
Tuesday jan 15 2013
Breakfast: plain
yogurt w almond butter
Snack: fruits
Lunch: salmon
cooked in coconut oil
2
cup steamed spinach
1/2
cup wild rice
Snack: : 1/2
walnuts, raw, unsalted
Dinner: bean
salad with fresh veggies
Day 10:
Wednesday jan 16 2013
Breakfast: 1 cup
cooked millet with cinnamon
1tbls almond butter
Snack: fruits
Lunch: chicken breast with big salad
Snack: : 1/2 cup
raw, unsalted nuts
Dinner: Vega
shake
Quinoa
salad
Day 11:
Thursday jan 17 2013
Breakfast: egg
whites with spinach 1/2 avocado
Snack: plain
yoghurt
Lunch: Sardinia
with beans and arugula
Snack: : fruits
Dinner: lentil
soup with veggies
Day 12:
Friday jan 18 2013
Breakfast:
buckwheat with egg whites
Snack: fruits
Lunch: chicken
with steamed veggies
sweet
potato
Snack: : 1/2
raw, unsalted nuts ( pumpkin, sunflower seeds)
Dinner: Vega
shake
2 eggs with sauted carrots
Day 13:
Saturday jan 19 2013
Breakfast:
millet with cinnamon and nuts
Snack:
fruits
Lunch: fish with
veggies
Snack: : raw
carrots
Dinner: lentil
soup
Day 14:
Sunday jan 20 2013
Breakfast: chia
pudding with hemp seeds and coconut butter
Snack: fruits
Lunch: bean
salad with greens
Snack: : nuts
Dinner: roasted
vegetables
Lots of water
every day J)))
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