Eat Less Diet (Biggest Loser)

According to Jillian Michaels, trainer on The Biggest Loser, the goal of the “Eat Less Diet” is to “eat less than you’re burning”.

She outlines the diet as such:

The “Eat Less Diet” is based on the axiom that maintaining a daily caloric deficit will result in overall weight loss. To calculate the appropriate number of calories you should eat for healthy weight loss, you must first calculate your basal metabolic rate (BMR). This is the basic amount of calories your body requires to supply energy needs to your organs and cells throughout the day.

Then, the number of calories burned through exercise is added to the BMR to get your total daily caloric expenditure. Once you have your total, you know how many calories to consume to elicit weight loss. Weight loss should be gradual over time for best results that last. Avoid crash dieting through severe caloric restriction because it typically leads gaining the weight back plus some. Healthy weight loss should be about 1-2% of your body weight per week.

What is a good daily caloric deficit? First you set a goal to reach your healthy weight. To determine how much you should weigh, a number of popular measurement tools have been developed. One of the most well-known is the Body Mass Index (BMI). Once you have your BMI, you know your healthy weight range.

For example, let’s say a person is a 200 lbs. female with a height of 5′ 3″. Her BMI is 35.4 (obese). Ideally, her BMI should be 18.5 to 24.9. She can then calculate what weight will give her a BMI within that range. A good goal for this person would be to achieve a weight of 140 lbs. This would give her a BMI within the health weight range! So she must lose 60 lbs. to achieve her goal.

It sounds like a lot, but with the right diet and exercise program and a little determination, it can be done! How long will it take? Let’s use a realistic average (based on the 1% weight loss/week model) of 1 lb. per week of weight loss. At that rate, it will take just 60 weeks to achieve her goal. However, initially dieting and exercise will produce faster results. It’s well within the realm of possibility for this person to lose 60 lbs. in less than a year. That’s not too bad!

How does this translate to calories? One pound is equal to approximately 3500 calories. So, to achieve this loss, each day must have a caloric deficit of 500 calories. The “Eat Less Diet” is custom tailored to your specific weight loss needs and that is why it works so well.

To customize your own “Eat Less Diet”, you will need to create a daily meal plan in conjunction with your exercise regimen. Based on your total caloric expenditure (BMR + Physical Activity) you have a starting place for daily calories. Subtract 500 and then divide the result into 3-6 meals throughout the day.

Pick foods that are nutrient dense (high in vitamins and minerals), like fresh vegetables and fruits such as broccoli, mixed greens, apples, etc. Try to avoid foods that are high in calories and low in nutrition, such as processed foods and fast foods.

NO Foods: Alcohol Sugar Rice Flour (very limited quantities), Bread, Juice, Potato, Pasta, Soda’s (unless they are diet), Tropical Fruit, Bananas, Melon, Coconut, Mango.

YES Foods: Chicken, Fish, Beef, All Seafood Fats are okay, Great Fats are avocado, nuts and salmon (in limited portions), Dairy is fine – low fat or non fat Green Veggies, Unlimited Fruit only before 5:00 PM – Apples, grapefruits and berries, Soy – (for vegetarians).

Here is a sample one-week diet that was used by the contestant Ryan:

Day 1
Breakfast: cereal, yogurt, one cup berries
Lunch: BBQ chicken breast, BBQ baked beans, big salad with sliced chicken
Dinner: 3 Gatorades

Day 2
Breakfast: cereal, milk, berries
Lunch: large chicken breast with roma tomatoes
Dinner: 6 oz steak, huge salad with dressing.

Day 3
Breakfast: 3 egg whites, 2 oz steak, 1 oz. cheese
Lunch: yogurt, 2 portions Laughing Cow cheese, large chicken breast, tomato, Jell-O, popsicle
Dinner: 4 eggs, 2 pieces turkey bacon, 1 oz cheese, 2 Jell-Os with cool whip

Day 4
Breakfast: 3 egg whites, yogurt, cereal
Lunch: huge salad with 30 shrimp, Jell-O with cool whip
Dinner: 2 turkey burgers, green beans, 2 Jell-Os with cool whip

Day 5
Breakfast: 4 egg whites, yogurt, toast with jam
Lunch: 6 pieces of ham, 2 pieces of bread, Jell-O with cool whip
Dinner: large chicken breast, tomato, BBQ sauce, 2 popsicles, 2 glasses Crystal Light

Day 6
Breakfast: 4 egg whites, 1 slice cheese, salsa
Lunch: 2 chicken breasts, green beans, tomatoes, black beans
Dinner: 2 turkey burgers with cheese

Day 7
Breakfast: 4 eggs, salsa, toast with jam
Lunch: 6 oz. turkey, dressing and salad
Dinner: 2 turkey burgers, zucchini, green beans, 2 Jell-Os with cool whip.

Six Pack Abs – How to Get It

 

If you will be asking a woman if what is the best part of a man’s body is, definitely, the answer is the rock hard abs of a man is the sexiest and best part of a man’s body. Those abs muscles are the ones that making a good definition of a man’s body.

It’s not a surprise why many men are always on the gym to work out and most of their routine is to make their abs firmer and in shape. Most of the routine to enhance their abs are sit-ups, crunches, leg raises, body twisting and many more. Some of them spend a lot of time doing these routines but unfortunately few are successful to have the perfect abs they want.

Maybe now you are wondering the reason behind not having six pack abs amidst of all the effort of doing ab exercises. There are some erroneous beliefs or wrong notions that some individuals believe in.

Misleading notion #1. You have to do lots of abs-specific exercises in order for you to get six pack abs. The mentioned above exercises which are leg raises, crunches, sit-ups, and many others are the exercises that can help you get six pack abs.

But you have to know that even if you do thousands of crunches or any of these exercises will not help you get rock hard abs that you desire especially if you have fat layers or belly fats that can cover it up.

In order for you to develop six pack abs, you have to eliminate belly fats first and foremost. You have to focus on removing your belly fat before starting to work out on your muscles. If not, you will just end up having bigger waistline and thicker love handles since the muscles developed will just add up to the layers of your fat.

What you need to do? You have to burn your fat by taking good care of your diet. You need to make sure to be the healthiest person possible by providing your body with all the macro-nutrients it needed.

Misleading notion #2. In order to immediately develop six pack abs, you have to make use of gadgets, electronic gizmos, machines, supplements and slimming pills.

Actually, you must not believe in that. All of these are claiming to help you get your desired six pack abs because they want to earn from their products. Do not rely too much with the machines since these won’t really be the answer to get six pack abs. You need the right key in order for you to effectively develop six pack abs.

Proper diet, cardio workouts and great training associated with weights are the keys in having six pack abs.

Misleading notion #3. Since you do work outs regularly, you can eat any food you want.

You have to remove the fats in your belly in turn for you to show off your abs, that’s the truth. Mild-deficit caloric restriction diet is what you need to have for you to permanently lose the fat in your belly area.

It is not true that you can eat whatever you want, since you need to burn more calories than what you intake. All your work outs will not be worth it if you do not take good care of what you eat and drink. Since if not, all your unwanted fats will just stay in your body and will not get six pack abs. So, see to it that your body will have the proper nutrients needed.

There are things that you have to bear in mind – to get rock hard abs, you have to have mild calorie deficit diet, cardio workouts and training with weights. With all of these, you will be able to burn fats and develop six pack abs.

If you really desire to have six pack abs; you have to get rid of your bulky midsections in your body to make yourself attractive and sexy.
One more thing, you have to really get rid your fats since this can bring health risks such as accumulation of cholesterol, hypertension, and obesity. With all of these health risks, there are lots of fat loss strategies and products that are out in the market.

For you to lose the fats in your midsections, you have to trim other parts of your body as well, that is what you need to know. If you have fats, of course, you won’t just simply find it on your midsections, you can also find fats in you chin, neck, arms, thighs and chest.

For you to get your desired six pack abs, you must not only remove the fats in your belly but also with the other parts of your body. This is a problem to other people. They thought that in order for them to get six pack abs, they only have to target their tummy area. Of course, you have to come up with stringent diets for you to get your desired abs.

To eliminate fat loss, you have to control your food intake, this is a fact that you must take into account. You have to lose your overall weight if you really desire to eliminate belly fat. Before targeting your abs, you must get rid of the fats of your arms, legs and face. This comes for men. For women, they have to target the fats in their hips, buttocks and thigh before going with their tummies.

The best way for you to lose weight and get your desired abs, you must have physically and healthy active lifestyle. With this, you can effectively get rid of your fats and soon develop six pack abs.

The best program which is designed to help you lose weight, get flat stomach and obtain rock hard abs is The Truth about Abs. It is made by Mike Geary to teach you on how to effectively get your desired six pack abs.

Click Here to see the FULL The Truth About Abs review

How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise

 

It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. I’ve seen the elite implementation of all three in working with professional athletes. In this post, we’ll explore a variation of the “slow carb” diet as used by Dean Karnazes, an ultramarathoner famed for completing 50 marathons on 50 consecutive days in 50 different states. The most impressive part of this, for me, is that he did so, not with the typical anemic marathoner build, but with a well-muscled mesomorph body.

In the last six weeks, I have cut from about 180 lbs. to 165 lbs., while adding about 10 lbs. of muscle, which means I’ve lost about 25 lbs. of fat. This is the only diet besides the rather extreme Cyclical Ketogenic Diet (CKD) that has produced veins across my abdomen, which is the last place I lose fat (damn you, Scandinavian genetics). Here are the four simple rules I followed…

Rule #1: Avoid “white” carbohydrates

Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.

Rule #2: Eat the same few meals over and over again

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:

Proteins:
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Pork

Legumes:
Lentils
Black beans
Pinto beans

Vegetables:
Spinach
Asparagus
Peas
Mixed vegetables

Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet.

Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.

Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day:

10am – breakfast
1pm – lunch
5pm – smaller second lunch
7:30-9pm – sports training
10pm – dinner
12am – glass of wine and Discovery Channel before bed

Here are some of my meals that recur again and again:

Scrambled Eggology pourable egg whites with one whole egg, black beans, and microwaved mixed vegetables

Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole (Mexican restaurant)

Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables

Post-workout pizza with extra chicken, cilantro, pineapple, garlic, sundried tomotoes, bell peppers, and red onions

Rule #3: Don’t drink calories

Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice. I’m a wine fanatic and have at least one glass of wine each evening, which I believe actually aids sports recovery and fat-loss. Recent research into resveratrol supports this.

Rule #4: Take one day off per week

I recommend Saturdays as your “Dieters Gone Wild” day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. I make myself a little sick and don’t want to look at any of it for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t downregulate from extended caloric restriction. That’s right: eating pure crap can help you lose fat. Welcome to Utopia.