Is It Really Possible to Lose Muscle Mass?
This person’s outlook seems very, very strict and I don’t know if it’s for me. But here’s another viewpoint on the hot topic of the day.
If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit.
Here are the golden rules:
Initially cut down to 1200 (women) – 1500 (men) calories.
Exercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved if you don’t have the access.
Don’t eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise.
Drink 3 litres of water per day. You can have a green tea at the end of the day.
Limit your fruit in take to 2 pieces per day.
Never eat dinner after 6pm.
Adopt of low GI eating plan this is sustainable for life!
Make low fat dairy choices
Follow this menu plan as a suggestion:
Breakfast 7am – 1 cup hot water w lemon
20 minutes later have a bowel of oats w water (no honey) OR
fruit salad w low GI soy yogurt
Snack 10am – pear or apple (both low GI)
Lunch 12.30pm – muligrain sandwich w 50g tuna & salad (no butter)
Snack 3pm – low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt
Dinner 5.30pm – 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato
Snack – 1 scoop of low cal low fat ice cream (if hungry)
Exercise is must be intense. Refer to http://www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between.
Cardio needs to include running, go hard up stair wells and cycling. If you have access to a gym include boxing and spin classes as well. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes.
To maintain you can increase calories to 1500 (women) – 1800 (men) and reduceexercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 (women) – 1500 (men) cal and 6 sessions again.
Good luck it worked for me it can work for anyone.