The Community Wellness Center
Intense Workout and Healthy Weight Loss Diet
Main points:
To lose weight you must burn more calories than you consume
We are going to help you burn more calories by offering you an intense supervised workout and
You will cut down on calories consumed through portion control and eliminating about 500 calories from your daily diet
We will help you cut calories by providing a menu of healthy, balanced meals which include a pre-workout snack and an after workout glycogen-replacing smoothie (each will be about 200 kcal)
Your individual schedule and body type will be considered and the workout and diet plan will be tailored to your needs
To help us get you started you should
1) Count how many calories you eat in a normal day. Write down everything you eat starting tomorrow. Don’t start cutting portions or eliminating sweets and other foods you know are bad for you. The point here is to determine how many calories you have actually been consuming each day so we can use that as a marker to subtract from.
2) At the end of that day, add up the number of calories you ate/drank. Be as exact as possible. If you need help, I have some materials that list calories for all the major foods and if you have written down everything and how much you ate, we can find the calories provided by those foods (and beverages). Once you add it all up, you now have the total number of calories you consume daily. Also, weigh yourself.
3) Starting the day after you counted calories, eat 500 calories LESS then you normally do. So, if you counted 2000 calories, the rest of the week, you will eat 1500 calories a day. All you have to do is subtract 500 from the total number of calories you consume in a normal day, and eat this new number of calories every day for the next 7 days. If the meal plan provided goes over or under that amount of calories, you will have to adjust the portion sizes to be appropriate to your calorie needs. Do not eliminate any of the meals or snacks! I will help you cut or add calories if you feel unsure about this.
4) Instead of eating 3 big meals a day (breakfast, lunch and dinner), or eating all day all the time, spread those calories out over 6 smaller meals. Eat one meal every 2 and a half to 3 hours. This “grazing” technique will speed up your metabolism, keep you from getting hungry and actually decrease the amount of calories you consume. Two of these “meals” will be scheduled around your workout.
5) The workout …it’s intense…..(Matt’s plan) Alternating days of cardio and weight training culminating in water aerobics and nutrition workshop on Saturday. This is the day I will adjust my diet plan to your individual needs.
6) At the end of the week, weigh yourself. You'll notice a difference just after one week! Now, don't expect to see a 20-pound difference. Losing anymore then 1 or 2 pounds a week is unhealthy. So look for a 1 or 2-pound weight loss at the end of the week. Doesn’t sound like much? You can lose 5-8 pounds a month! That's around 75 pounds a year! If you didn’t lose any weight, you need to adjust your intake again.
The Details
So far, I’ve been really easy on you; now comes the aggressive nutritionist’s rules!
For the next few weeks no fried foods, no cookies or chips, no red meat, no foods containing hydrogenated or partially hydrogenated fats or trans fats. I am not eliminating fats here, just the bad fats. And, sorry, but beef just contains too much saturated fat, even the leanest cuts, to fit into this healthy diet. Your lean meats will include chicken, turkey, pork (loin cuts only) and fish. They will be baked or broiled—not fried! and served with lots of vegetables and whole grains. You will also get more good fats from olive oil, flaxseed and nuts.
About 60 percent of your healthy diet will come from carbohydrates. Don’t raise your eyebrows and gasp! Your nervous system (that includes your brain!) runs on glucose, which come from breaking down carbohydrates. We are eliminating processed, refined carbohydrates and adding whole grain breads, pastas and cereals to our menu.
Just as important as the proper portions of all these good nutrient-dense foods is the consumption of water. Our body uses water for all of its metabolic work and produces water as a by-product. We must replace the water lost as waste through breathing, perspiring and urinating by drinking 8 glasses of water a day—soft drinks do not count! They are more air and sugar than water.
For more information on the energy nutrients—protein, carbohydrates and fats, use the workbook, which includes formulas for figuring out your healthy body weight, and how to determine how many calories are contained in any particular food.
Here are some tips for pre-workout snacking:
· A high carbohydrate, low fat snack is easily digested and normalizes blood sugar
· Avoid fatty meals or snacks, because they delay stomach emptying
· Meals should be moderate in protein, just enough to satisfy hunger
· Drink lots of fluids. Your snack can be a liquid meal such as a fruit shake (See recipes below)
· A light workout can be preceded with a light snack, but leave more lead time (an hour or so) for intense workouts
To maintain weight and muscle, snacks should contain 40 to 100 grams of carbohydrates, and be low in fat. Too much fiber may stimulate the digestive system at an inappropriate time. Carbohydrates contain 4 calories per gram so for our needs (weight loss) we are going to stick to 50 grams or 200 calories for our snacks. Fats have a whopping 9 calories per gram, so when using peanut butter as a snack, keep it to a plump tablespoon!
· Banana (25 grams)
· Yogurt (28 grams)
· Cereal (1 oz.) and milk (34 grams)
· Juice and pretzels (50 grams)
· Sports drink, 16 oz (30 grams)
· Sports bar and water (20-50 grams) read the label!
· Fresh fruits such as oranges or bananas (15-25 grams per)
· Low-fat vegetable soup, chicken noodle or tomato and crackers (40-50 grams)
· 6 crackers or English muffin, 1 tbsp. peanut butter (24 grams carb)
Recovery eating
After exercise, we need carbohydrate and fluid to replace glycogen and water losses during the exercise. The muscles store more glycogen immediately after exercise than they do later. The Wellness Center will provide you with a carbohydrate and fluid rich fruit smoothie after your workout to facilitate “recovery.” So you can do this at home or can eliminate “problem foods” from the recipe, I’ve included them here:
Fruit Smoothies
· 1/2 cup plain, low fat yogurt
· 1/2 cup fruit, fresh or canned
· 1 cup fruit juice
Place all ingredients in blender and whip until smooth. Add ice if desired. 250 calories, 50 grams carbohydrate, 5 grams protein, and 3 grams fat
You can use bananas and strawberries, orange juice and pineapple, or use milk or soymilk for the yogurt. To increase protein content, add powder skim milk or soy protein powder. Or try this:
Super Berry Smoothie
INGREDIENTS
1 cup vanilla soy milk
½ cup apple juice
1 cup blueberries, blackberries, raspberries, or sliced strawberries
1 ripe banana
1 cup crushed ice
☺Eat a balanced diet every day so your body is fueled and ready for action.
A balanced diet means incorporating a variety of wholesome foods into your daily choices. Good nutrition means eating sources of carbohydrates, protein, fats, vitamins/minerals, and water. The first three (carbs, protein, and fat) are sources of energy. Carbohydrates are a source of instant energy, proteins build and repair muscle, and fats are a source of long-term energy. Choose foods such as fruits and vegetables, whole grain breads, pasta, chicken, fish, and/or tofu, peanuts, etc.
Intense Workout and Healthy Weight Loss Diet
Main points:
To lose weight you must burn more calories than you consume
We are going to help you burn more calories by offering you an intense supervised workout and
You will cut down on calories consumed through portion control and eliminating about 500 calories from your daily diet
We will help you cut calories by providing a menu of healthy, balanced meals which include a pre-workout snack and an after workout glycogen-replacing smoothie (each will be about 200 kcal)
Your individual schedule and body type will be considered and the workout and diet plan will be tailored to your needs
To help us get you started you should
1) Count how many calories you eat in a normal day. Write down everything you eat starting tomorrow. Don’t start cutting portions or eliminating sweets and other foods you know are bad for you. The point here is to determine how many calories you have actually been consuming each day so we can use that as a marker to subtract from.
2) At the end of that day, add up the number of calories you ate/drank. Be as exact as possible. If you need help, I have some materials that list calories for all the major foods and if you have written down everything and how much you ate, we can find the calories provided by those foods (and beverages). Once you add it all up, you now have the total number of calories you consume daily. Also, weigh yourself.
3) Starting the day after you counted calories, eat 500 calories LESS then you normally do. So, if you counted 2000 calories, the rest of the week, you will eat 1500 calories a day. All you have to do is subtract 500 from the total number of calories you consume in a normal day, and eat this new number of calories every day for the next 7 days. If the meal plan provided goes over or under that amount of calories, you will have to adjust the portion sizes to be appropriate to your calorie needs. Do not eliminate any of the meals or snacks! I will help you cut or add calories if you feel unsure about this.
4) Instead of eating 3 big meals a day (breakfast, lunch and dinner), or eating all day all the time, spread those calories out over 6 smaller meals. Eat one meal every 2 and a half to 3 hours. This “grazing” technique will speed up your metabolism, keep you from getting hungry and actually decrease the amount of calories you consume. Two of these “meals” will be scheduled around your workout.
5) The workout …it’s intense…..(Matt’s plan) Alternating days of cardio and weight training culminating in water aerobics and nutrition workshop on Saturday. This is the day I will adjust my diet plan to your individual needs.
6) At the end of the week, weigh yourself. You'll notice a difference just after one week! Now, don't expect to see a 20-pound difference. Losing anymore then 1 or 2 pounds a week is unhealthy. So look for a 1 or 2-pound weight loss at the end of the week. Doesn’t sound like much? You can lose 5-8 pounds a month! That's around 75 pounds a year! If you didn’t lose any weight, you need to adjust your intake again.
The Details
So far, I’ve been really easy on you; now comes the aggressive nutritionist’s rules!
For the next few weeks no fried foods, no cookies or chips, no red meat, no foods containing hydrogenated or partially hydrogenated fats or trans fats. I am not eliminating fats here, just the bad fats. And, sorry, but beef just contains too much saturated fat, even the leanest cuts, to fit into this healthy diet. Your lean meats will include chicken, turkey, pork (loin cuts only) and fish. They will be baked or broiled—not fried! and served with lots of vegetables and whole grains. You will also get more good fats from olive oil, flaxseed and nuts.
About 60 percent of your healthy diet will come from carbohydrates. Don’t raise your eyebrows and gasp! Your nervous system (that includes your brain!) runs on glucose, which come from breaking down carbohydrates. We are eliminating processed, refined carbohydrates and adding whole grain breads, pastas and cereals to our menu.
Just as important as the proper portions of all these good nutrient-dense foods is the consumption of water. Our body uses water for all of its metabolic work and produces water as a by-product. We must replace the water lost as waste through breathing, perspiring and urinating by drinking 8 glasses of water a day—soft drinks do not count! They are more air and sugar than water.
For more information on the energy nutrients—protein, carbohydrates and fats, use the workbook, which includes formulas for figuring out your healthy body weight, and how to determine how many calories are contained in any particular food.
Here are some tips for pre-workout snacking:
· A high carbohydrate, low fat snack is easily digested and normalizes blood sugar
· Avoid fatty meals or snacks, because they delay stomach emptying
· Meals should be moderate in protein, just enough to satisfy hunger
· Drink lots of fluids. Your snack can be a liquid meal such as a fruit shake (See recipes below)
· A light workout can be preceded with a light snack, but leave more lead time (an hour or so) for intense workouts
To maintain weight and muscle, snacks should contain 40 to 100 grams of carbohydrates, and be low in fat. Too much fiber may stimulate the digestive system at an inappropriate time. Carbohydrates contain 4 calories per gram so for our needs (weight loss) we are going to stick to 50 grams or 200 calories for our snacks. Fats have a whopping 9 calories per gram, so when using peanut butter as a snack, keep it to a plump tablespoon!
· Banana (25 grams)
· Yogurt (28 grams)
· Cereal (1 oz.) and milk (34 grams)
· Juice and pretzels (50 grams)
· Sports drink, 16 oz (30 grams)
· Sports bar and water (20-50 grams) read the label!
· Fresh fruits such as oranges or bananas (15-25 grams per)
· Low-fat vegetable soup, chicken noodle or tomato and crackers (40-50 grams)
· 6 crackers or English muffin, 1 tbsp. peanut butter (24 grams carb)
Recovery eating
After exercise, we need carbohydrate and fluid to replace glycogen and water losses during the exercise. The muscles store more glycogen immediately after exercise than they do later. The Wellness Center will provide you with a carbohydrate and fluid rich fruit smoothie after your workout to facilitate “recovery.” So you can do this at home or can eliminate “problem foods” from the recipe, I’ve included them here:
Fruit Smoothies
· 1/2 cup plain, low fat yogurt
· 1/2 cup fruit, fresh or canned
· 1 cup fruit juice
Place all ingredients in blender and whip until smooth. Add ice if desired. 250 calories, 50 grams carbohydrate, 5 grams protein, and 3 grams fat
You can use bananas and strawberries, orange juice and pineapple, or use milk or soymilk for the yogurt. To increase protein content, add powder skim milk or soy protein powder. Or try this:
Super Berry Smoothie
INGREDIENTS
1 cup vanilla soy milk
½ cup apple juice
1 cup blueberries, blackberries, raspberries, or sliced strawberries
1 ripe banana
1 cup crushed ice
☺Eat a balanced diet every day so your body is fueled and ready for action.
A balanced diet means incorporating a variety of wholesome foods into your daily choices. Good nutrition means eating sources of carbohydrates, protein, fats, vitamins/minerals, and water. The first three (carbs, protein, and fat) are sources of energy. Carbohydrates are a source of instant energy, proteins build and repair muscle, and fats are a source of long-term energy. Choose foods such as fruits and vegetables, whole grain breads, pasta, chicken, fish, and/or tofu, peanuts, etc.
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