WHAT THE F*** DAY 15 of the #PHAT CHALLENGE
WHAT ABOUT YOUR FOOD!
ARE YOU GETTING YOUR THE FOOD UNDER CONTROL??
Getting lean is almost like art work. There is a lot more to it than just starving yourself.
In fact starving yourself would be the worst thing you could do.
Getting in top shape does not happen by accident or overnight.
🏆Basic Winning Rules🏆
( This works for a lot of people if they #WORKIT )
Eat every 3 hours.
Six small meals a day.
Avoid foods that spike your insulin levels (like bread, sugar, and pasta) or foods high in fat (bacon, cakes, butters, dairy products, fatty meats).
Focus on high fiber foods (vegetables, whole wheat, fruits) and protein foods (whey protein, egg whites, fish, lean chicken, lobster, and meal replacements).
🍎 HOW MANY CALORIES EVERY DAY? 🍎
📌 Calories: A general rule of thumb is 16 x your bodyweight. So if your goal is to weigh 135 pounds that would be 2160 calories a day intake to maintain a bodyweight of 135.
To lose weight eat clean and eat with a slight 🔥calorie deficit, about 200 to 300 calories below your mainteneace level. Over time you will figure out the correct balance.
You need to keep an eating log and record your food intake so you can make accurate adjustments. If you are very active you may have to eat more.
If you are naturally obese and hold onto bodyfat easily you may have to eat less. 🤷♀️The only way to really know (how a certain level of food intake will affect you) is keep an eating log and discover what effect eating a certain amount of calories for a month has on you. ➡️Ask yourself: Did I get leaner? Did I lose muscle? Did I gain fat? Then make an adjustment.
🍗PROTEIN: How much protein should you eat every day?
1 gram of protein for every pound you want to weigh or more. So lets say you are currently 140 pounds but want to weigh a lean 125. (125 x 16 = 2000 calories a day). Consume 125 grams of protein a day. That means 500 calories a day in protein (125 x 4= 500). The rest of your calories come from carbs and proteins. You can eat MORE protein if you want, as long as you eat 2000 total calories a day. 🍠CARBS: CARBS: About 65% of total calories comes from carbs. Eat things like vegetables, salads, whole wheat baking products, fruits, oat meal, and rice. Avoid sugars, alcohol, snack cakes, chips, white bread and white pastas, sodas, and candys. Eat carbs low on the glycemic index. 🥓FATS: Fats: 10% or less of your total daily calories should come from fats. When you do eat fat in should be the fat found in fish, nuts and lean meats. Avoid fatty meats, dairy fats, butter, oil, and snacks high in fat like french fries and cookies.
Plan on losing 1 pound a week.
FAT LOSS PLAN TIPS
Eat every three hours. This increases your metabolic rate. Eat 300 calories a day below maintenance level. Do 30 minutes of aerobics a day. Two, 30 minute sessions is good. Also eating every 3 hours tricks your body into thinking YOU ARE NOT DIETING (constant blood sugar level) so it does not store fat (go into famine mode)
Eliminate SATURATED fat from your diet. Protein's and carbs are not stored as easily as SATURATED fat.
Decrease carbs without cutting calories. Eat more vegetables and protein. 😜Low carb lowers insulin levels, you store very little fat, and activate fat burning mechanisms in the body. Keep calories up.
When your metabolism slows (from dieting), eat more for 1 to 3 days, sometimes a week. Usually one day will do it. Exercise more as well. Get your metabolism going again. Usually 300 to 500 calories above maintenance will do it. If your bowel movements slow down from once a day to once every third day or something..it's a sure sign your BMR is slowing down.
Do cardio with no carbs in the body. First thing in the morning is good. Always a eat protein shake or a protein meal, before you do aerobics--so you do not burn muscle. Do cardio after you weight train, not before.
Switch from carbs like potato's and rice and yams to more vegetables. You will get more ripped.
🚫 No carbs in the evening 🚫
Do not over-diet. A tan bag of bones does not win a Figure Contest. It's not a contest about who can starve themselves the most. Eat enough to maintain your strength, energy and your muscles.
Keep your mind in the game. Reinforce your dieting and training goals.
Workout for Abs That You Can Do At Home
♥️ 1. Plank
This simple exercise is well known, but the proper position and exercise aren’t always done. In order to do a proper plank, start with your palms flat on the floor directly below your shoulders. With your feet extended behind you and using your toes to hold yourself up, keep your body tight while tightening your core, butt, and quads. Hold this position for as long as you are comfortable with. It is such a simple exercise and can be done literally anywhere. Whether you are at home, on vacation, on your lunch break at work, or hanging out in your backyard, you can do this 10 minute or less ab workout. Other Versions of the Plank Exercise For Abs
♥️ Forearm Plank A forearm plank is done in the same way as a regular plank. Instead of placing your palms on the ground, however, you will place your forearms on the ground instead. You will want to make sure that your elbows are directly underneath your shoulders. ♥️♥️ Lateral Plank Walk The lateral plank walk begins in a regular plank position with palms on the floor beneath your shoulders. Making sure to keep your muscles tight, move to the right moving your right hand and right foot first. You can move to the right as many times as you want, but make sure you are counting because each move counts as one rep, and you will have to do the same number of reps on the left side. ♥️♥️ Plank with Spinal Rotation Plank with spinal rotation is yet another type of plank (there are many, as you can see). You will begin in the normal plank position with your palms on the floor and legs extended behind you before rotating your body to the right so your shoulder is above your wrist and your left hand is reaching toward the ceiling. Pause while holding the spinal rotation position for a few seconds, then return to the original position before doing it again. Each time you do it is one rep, and then you will do the same number of reps on the other side of your body. ♥️♥️ Plank to a Downward Dog Plank to a downward dog is an exercise that involves beginning in the original plank position, but just a little bit higher. From that position, you will raise your hips, push them back, and feel your heels moving toward the floor. While you are doing this, you should reach with your right arm to your left foot before returning to the original position. Continue this exercise for at least one minute, or until you no longer feel comfortable. Each time you return to the original position, switch which hand and foot you are using. ♦️ Bird Dog Crunch Begin on your hands and knees with your hands directly below your shoulders and your knees directly below your hips. Then, put your right arm straight out in front of you and your left leg straight back. Keep your back completely flat and squeeze your abs throughout this whole exercise. Next, pull your right arm and left leg in towards the center of your body, attempting to make your knee and your elbow meet. Return to the position of having your arm in front of you and your leg behind you, and meet them in the middle again. Continue this for a set amount of reps, and then switch to the opposite arm and leg before doing the same number of reps on that side. Make sure you save some energy to switch to the other side of your body so that you can finish out the exercise! 🎯 Mountain Climber Just like with the plank to downward dog exercise, you will begin the mountain climber in a high plank position. While making sure to keep your core tight, pull one knee to your chest. Quickly return to the original high plank position, and immediately pull the other knee to your chest. Continue to do this for as long as you are comfortable. Remember, it is more important to maintain a straight back and tight core than it is to go fast. If you find that your form is lacking, try slowing down a bit. 🎈 Leg Lift Lie prone on the floor by laying on your back with your legs straight out and your arms face up next to you. When you are comfortable, lift both of your legs up until they are verticle, or until you can’t lift them anymore. Lower them slowly back to the floor, and repeat the exercise as long as possible. 😜Down Dog Abs Beginning in the downward-facing dog pose (hands on the floor directly below your shoulders, butt lifted up, legs straight, back unbent, and head between your arms), lift one leg straight into the air. Then, bend the knee of the leg that is in the air and bring it toward the elbow on the same side of your body. As you pull your knee toward your elbow, shift your core into a plank position. Hold the position and return your leg to the air. Using the same leg, bend the knee again, but this time, bring the knee toward the other elbow. Once you have returned your leg to the air again, this counts as 1 rep, and you have to do the same number of reps on the other side of your body. 🔥🔥 Dead Bug Lying on your back, put your arms straight out toward the ceiling and pull both knees up so that they are directly over your hips (a tabletop position). Slowly lower one leg so that it is straight while putting the opposite side arm straight out over your head. Don’t let your leg or your arm touch the ground. Instead, try to keep them about an inch or two off the ground. Return to the starting position and then do the other side, rotating back and forth until you can’t anymore. Make sure to keep your butt and core tight throughout the exercise. 🧨🧨Core Roll Up Lie on your back with your hands and arms flat on the ground above your head. Keeping your arms extended straight, bring them up and over your head, and continue until you can reach your toes. As you’re bringing your arms up, raise your body slowly and fluidly, as well, tightening your core the entire time. Once you’ve reached your toes, reverse the movement so that you are lying on your back with your arms flat above your head. This counts as one rep, and you can continue for as many reps as you are comfortable with. ♥️ Bicycle Crunch Lying on your back with your knees at a 90-degree angle and directly above your hips (the tabletop position again), put your hands behind your head, bend your elbows and point them out to the sides away from your body. Then, using your ab muscles, pull your head and shoulders up off the floor. This is the starting position and the position that you will return to between each rep. Bend and twist to bring your right elbow toward your left knee (touching them together if you can), while also extending and straightening the right leg. Then, immediately bend and twist the other way to bring your left elbow toward your right knee and extending the left leg straight out. Continuing do this and rotating until you no longer can.