Here are a few meals that you can prepare in order to get your weight loss mechanisms going:
3. So what are we making?
This meal plan will help you jumpstart your weight loss mechanisms and be healthier altogether.
For the first meal of the day, get half a cup of oats and cook them with water and cinnamon. Also, one whole egg and three scrambled egg whites (no yolk) with spinach, peppers, onions and a dash of coconut oil. If you must have coffee, take it with stevia and almond milk.
For the second meal, grab a blender, throw in some black cherries, kale, almond milk and some of your whey protein powder. A cup of unsweetened green tea makes this meal complete.
Meal number three: grab some spinach, tomatoes, peppers and an avocado and make a salad. Throw in a chicken breast, some oil and vinegar, maybe some spices and it is done. Half a sweet potato and another cup of unsweetened, decaffeinated green tea are the last touches to this meal.
Your fourth meal is usually after your workout, so all you need is a whey protein shake and an apple.
The next one, the fifth meal can be a bit fancier: salmon with some garlic asparagus and lemon, a large (but not too large) leafy green salad with some oil and vinegar. Add yet another cup of green tea, same as before.
If you really need another one, you can have a sixth meal before bed which is only scrambled egg whites. Don’t exploit this one too much though.
4. Alright, I’m full. What now?
Now, we’re going to look at your lifestyle. It is extremely important to have a grasp of what and when you are doing so that your lifestyle will work to your goal of shedding those love handles.
First and foremost – you need to sleep. Like, you really need to sleep to lose body fat. When you don’t, your hormones get crazy and weight loss doesn’t go with that. You don’t want to feel hungry all the time, you don’t want to slow down your metabolism and you especially don’t want to feel like you’re on the last ounce of energy and about to crash at any moment. In short, you don’t sleep – you’re stressed. And when you’re stressed, you want sugars, carbs, fat because they make the body produce serotonin, which calms you down. So get at least 7-8 hours per night.
Next, you need to rest. Don’t be all those people that overwork themselves or diet like there’s no tomorrow. That can have a counter effect and you can be stuck with that fat you are so desperately trying to get rid of. When you don’t rest, again, you get stressed and that makes the body produce cortisol, a stress hormone. So focus, but channel your focus to logical steps.
Finally, you need to get your body working. In order for everything you eat and do to be effective, your metabolism has to be on point, so in the morning right after waking up, have a 16oz glass of water with the juice of half a fresh lemon. It will help.
5. What about training?
Well, you need to train. That’s fairly obvious. However, you also need to dispel the myths that go around the gyms – that specific exercises will work on specific areas and burn off some specific fats. Spot training, as they call it, is a nice idea, but it’s just an idea. Do hard, HIIT cardio, some total-body strength training and long and slow distance sessions. These will help shed fat off all of the stubborn areas and you will feel amazing.
If you are looking to build lean muscle, do compound lifts. Squats, deadlifts, thrusters, hang cleans will all help you by stimulating your metabolism to work on that excess fat even when you’re resting. If you want to work on your core and become stronger all-around, do barbell front squats and weighted planks. They’re amazing for your strength.
If you want to discharge as many calories as possible, use HIIT cardio workouts. Their effect is maximized because they work up to 48 hours after you have finished your exercise, and springing on a track or bike will work wonders for those flabs you want to lose. If all of this seems familiar because you’ve been going to the gym for a while now, try shocking your body. Pump your cardio up one to two times a week or put in a whole new 45 minute cardio session, which will burn fat for energy while you are still on the machine.
6. So how do I train like that?
When you outline a week, you should have total-body strength training on the first, third and fifth days. You should do high intensity interval training on your second and sixth day, with a long and steady-state distance cardio on the fourth day. Like many before you, you should rest on the 7th day.