In this busy and fast lifestyle that we have adopted, we have forgotten to give ourselves the time to relax and to remain fit. In our list of priorities we often forget that one of the most important priorities is “how to keep ourselves fit and healthy”.
There are many, many recommended diets, exercises and so on and so forth but I believe that if we begin with a disciplined life and a correct diet and attitude to life we will be able to lose excess weight and remain healthy.
For instance, to get up early in the morning and to sleep well at night, we must make it a habit to get 6-8 hours of sleep. This, in turn, will help us to feel fresh and have the energy to cope with ‘any-kind-of-day’ i.e. stress will reduce and the body that is storing the unnecessary load of stress and fatigue will now be ready to cope with any diet and exercise regime and most importantly this takes away the one major cause of being overweight.
Now, we are ready to go for an early morning walk or do a few exercises of our own choice i.e. jogging, cycling or 15-30 minute yoga, calisthenics and aerobics, or whatever your doctor recommends is good for you. This will help you to move those muscles and those parts of the body that are slowing down with being overweight.
The most important part of any day is to drink up at least 10-12 glasses of water/liquids as this is vital to keep you healthy and helps to reduce extra food intake. We now come to the “compulsory” breakfast which should include some fruit, cereal and sprouts, if possible. This is a meal one must not miss but you must visit a Doctor or Dietician to start the right dietary plan according to your specific health requirements.
The Lunch can now be a little more elaborate but again in close proximity with what the Doctor/Dietician has recommended. However, as per the normal rules, lunch is allowed to be a little heavier than Dinner which should be “light and easy to digest”. Tea can be light again with a small snack i.e. a light digestive biscuit.
The basic thing that remains is to avoid fatty foods i.e. fried, oily foodstuff, pizzas, chips, white bread, butter in excess etc., things that are difficult for the body to digest and make it overweight. Last, but not least, I must add that while I am not an authority on all the above information, I am part of the crowd reading up various articles for the health of my family and myself. I have, as a result, made available the gist of all that many Doctors, Fitness Instructors and that various articles have recommended. These are the basic guidelines which I feel would help us all to lose weight and gain our health back again.
By Petr Thomas
April 27th, 2006
This month’s plan will help you perform the impossible –bulking up while losing unwanted, muscle-obscuring fat. The 2,500-calorie-a-day, high-protein diet is designed to provide the majority of your carbs and calories between 9 and 5, when you’re most likely to burn them for energy instead of storing them as flab. To keep your meals interesting, we’ve also added great recipes to the mix. Being on a program doesn’t have to be boring. (Don’t worry: Recipes that make more than one serving of a given meal can be stored or frozen for later in the week.) Based on your existing diet and fitness level, expect to lose one to three pounds of pure fat each week you follow our plan.
MF meal plan
MONDAY TUESDAY
BREAKFAST BREAKFAST
Vegetable omelet Oat-bran waffles (Make
(3 whole eggs, 1/2 cup a half-serving of waffle mix,
shredded fat-free cheese, following the package
1/2 cup diced vegetables directions, and add 2 scoops
of your choice) of pure whey protein. Cook
2 slices 12-grain bread in a waffle iron or flat in
1 fresh orange a skillet, like a pancake.)
647 calories, 30 g protein, 580 calories, 48 g protein,
80 g carbs, 23 g fat 65 g carbs, 14 g fat
MIDMORNING SNACK MIDMORNING SNACK
Protein shake * Protein shake
1 large piece of fruit 1 large piece of fruit
468 calories, 32 g protein, 468 calories, 32 g protein,
42 g carbs, 18 g fat 42 g carbs, 18 g fat
LUNCH LUNCH
Turkey and cheese sandwich Tuna and cheese sandwich
(2 slices 12-grain bread, 4 oz (2 slices 12-grain bread,
turkey breast, 1 thin 2-oz slice 4 oz tuna–drained, 1 thin
low-fat provolone cheese, 2-oz slice cheddar cheese,
nonfat mayo, lettuce, tomato) nonfat mayo, lettuce, tomato)
1 large grapefruit 1 large pear
628 calories, 44 g protein, 612 calories, 49 g protein,
77 g carbs, 16 g fat 57 g carbs, 22 g fat
AFTERNOON SNACK AFTERNOON SNACK
Protein shake Protein shake
348 calories, 32 g protein, 348 calories, 32 g protein,
12 g carbs, 18 g fat 12 g carbs, 18 g fat
DINNER DINNER
2 servings chicken and onion 1 beef and tomato burger
casserole (see recipe below) (see recipe below)
363 calories, 25 g protein, 450 calories, 26 g protein,
32 g carbs, 15 g fat 40 g carbs, 20 g fat
WEDNESDAY THURSDAY
BREAKFAST BREAKFAST
Buckwheat pancakes Vegetable omelet
(Make a half serving of a mix (3 whole eggs, 1/2 cup
like those from Arrowhead shredded fat-free cheese,
Mills and stir 2 scoops of 1/2 cup diced vegetables
whey protein into the batter.) of your choice)
1 cup skim milk 2 slices 12-grain bread
1 cup fresh blueberries 1 fresh orange
535 calories, 41 g protein, 647 calories, 30 g protein,
59 g carbs, 15 g fat 80 g carbs, 23 g fat
MIDMORNING SNACK MIDMORNING SNACK
Protein shake Protein shake
1 large piece of fruit 1 large piece of fruit
468 calories, 32 g protein, 468 calories, 32 g protein,
42 g carbs, 18 g fat 42 g carbs, 18 g fat
LUNCH LUNCH
Ham and cheese sandwich Turkey and cheese sandwich
(2 slices 12-grain bread, 4 oz (2 slices 12-grain bread, 4 oz
sliced ham, 1 thin 2-oz slice turkey breast, 1 thin 2-oz slice
reduced-fat Swiss cheese, low-fat provolone cheese,
lettuce, tomato, and mustard) nonfat mayo, lettuce, tomato)
1 large apple 1 large grapefruit
610 calories, 44 g protein, 628 calories, 44 g protein,
77 g carbs, 14 g fat 77 g carbs, 16 g fat
AFTERNOON SNACK AFTERNOON SNACK
Protein shake Protein shake
348 calories, 32 g protein, 348 calories, 32 g protein,
12 g carbs, 18 g fat 12 g carbs, 18 g fat
DINNER (A) DINNER
1 grilled pork chop 2 servings chicken and onion
1 cup broccoli and rice stir-fry casserole (see recipe, p. 116)
450 calories, 38 g protein, 363 calories, 25 g protein,
43 g carbs, 14 g fat 32 g carbs, 15 g fat
FRIDAY SATURDAY
BREAKFAST BREAKFAST
Oat-bran waffles (Make 1 cup hot oatmeal with 1
a half-serving of waffle mix, scoop whey protein mixed in
following the package (If you have time, try the
directions, and add 2 scoops recipe for Banana Bread
of pure whey protein. Cook Oatmeal available on our
in a waffle iron or flat in Web site, mensfitness.com.)
a skillet, like a pancake.) 420 calories, 34 g protein,
580 calories, 48 g protein, 60 g carbs, 6 g fat
65 g carbs, 14 g fat
MIDMORNING SNACK MIDMORNING SNACK
Protein shake Protein shake
1 large piece of fruit 1 large piece of fruit
468 calories, 32 g protein, 468 calories, 32 g protein,
42 g carbs, 18 g fat 42 g carbs, 18 g fat
LUNCH LUNCH
Tuna and cheese sandwich Grilled salmon and mango
(2 slices 12-grain bread, salad (see recipe below)
4 oz tuna–drained, 1 thin 317 calories, 37 g protein,
2-oz slice cheddar cheese, 8 g carbs,
nonfat mayo, lettuce, tomato) 15 g fat
1 large pear
612 calories, 49 g protein,
57 g carbs, 22 g fat
AFTERNOON SNACK AFTERNOON SNACK
Protein shake Protein shake
348 calories, 32 g protein, 348 calories, 32 g protein,
12 g carbs, 18 g fat 12 g carbs, 18 g fat
DINNER DINNER (A)
1 beef and tomato burger 2 chicken burritos
(see recipe, p. 116) 334 calories, 31 g protein,
450 calories, 26 g protein, 40 g carbs, 5 g fat
40 g carbs, 20 g fat
SUNDAY
BREAKFAST
Buckwheat pancakes
(Make a half serving of a mix
like those from Arrowhead
Mills and stir 2 scoops of
whey protein into the batter.)
1 cup skim milk
1 cup fresh blueberries
535 calories, 41 g protein,
59 g carbs, 15 g fat
MIDMORNING SNACK
Protein shake
1 large piece of fruit
468 calories, 32 g protein,
42 g carbs, 18 g fat
LUNCH
Ham and cheese sandwich
(2 slices 12-grain bread, 4 oz
sliced ham, 1 thin 2-oz slice
reduced-fat Swiss cheese,
lettuce, tomato, and mustard)
1 large apple
610 calories, 44 g protein,
77 g carbs, 14 g fat
AFTERNOON SNACK
Protein shake
348 calories, 32 g protein,
12 g carbs, 18 g fat
DINNER (A)
1 grilled pork chop
1 cup broccoli and rice stir-fry
450 calories, 38 g protein,
43 g carbs, 14 g fat
COPYRIGHT 2004 Weider Publications
COPYRIGHT 2004 Gale Group
April 25th, 2006
