Free Helpful Internet Sites For Fitness And Food

Here are a few good sites I recommend for fitness and nutrition:

• Nutrition data on nuts and seeds
• Sparkle People
• Fat Secret

Here are some helpful tips for you in a two-part, quick weight loss guide. My suggestion is that you use this for no more than a three week period then see where you are and re-evaluate!

The  Down and Dirty Workout Part 1:

Option #1. Perform 45 minutes of cardio on an empty stomach every morning and workout with weights 3 times weekly.

Option #2. Perform 20 minutes of cardio early in the day and return later for a circuit training session consisting of weight lifting and plyometrics.  (Choose alternate days for weight training i.e., Mon, Wed, Fri or Tues, Thurs and Sat.  Rest on Sun.)

The Down and Dirty Diet part 2:

Option #1. Eat the same things everyday! At each meal pare a protein with fat or with greens.  Choose all fibrous carbs! No starchy carbs allowed! Eat every four hours. Not sure what carb is starchy vs. fibrous?  Live Strong has a very good guide for you.

Option #2.  Eat your regular 3 squares a day but pay attention to portion sizes.   Use a dual purpose energy/recovery protein drink to both fuel and feed your muscle. Do this by drinking a portion of the shake before the workout and then finish it off after the workout. Find the drink of your choice by searching online or just use the following Mocha Muscle protein shake (makes two servings):

• A few ice cubes
• 1 cup skim or soy milk
• 1/3 cup brewed coffee
• 2 tbsp natural peanut butter or almond butter. I used almond this morning.
• 1 banana
• 1 scoop chocolate flavored whey protein powder
• 2 tablespoons of unsweetened cocoa powder

  Watermelon Orange Booster (Thank Oxygen mag for this one, wich makes two servings)  

• 2 cups seedless, ripe watermelon
• 3 orange segments
• 1 cup unsweetened almond milk
• 1 scoop vanilla whey protein powder
• 1 tsp beta-alanine powder
• Ice cubes

Now go forth and lose a little fat. You’re worth it!!