Chubby Gal Fitness: Weekend Exercise Getaway

One mama grizzly’s guide to gym-free fitness
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Addressing everything from how to survive long runs on a treadmill hello, Jonas! In addition to providing training and nutrition info, the blog covers beauty and lifestyle topics. Regardless of your fitness level, his words will make you stop and think, in addition to providing the tools you need to power up your workouts, fuel your body right, and feel better than ever. Stanley is a yoga teacher and body-positive advocate who offers everything from tips and advice for her fellow yogis to reasons not to feel self-conscious.

She documents her yoga practice through empowering photos and videos that she posts on her Instagram. You may recognize Molly Galbraith from her recent viral Facebook post about why we should all love our bodies as is. The blog she co-founded, Girls Gone Strong, is similarly empowering, featuring workout tips for women who are into legit strength training.

Caitlin, the blogger behind Fit and Feminist, is as serious about feminism as she is about running, which is why her blog is an incredible resource for not only fitness motivation and race recaps, butalso thoughtful explorations of social and political issues related to women and fitness. Why do some yoga instructors tell women not to do inverted poses during their period?

Each of us…. Peerfit, a wellness benefit and fitness subscription, is a great choice for anyone with a desk job. Stop sitting all day with convenient access to…. Coming back from the gym a sweaty mess isn't a good look. Luckily, we've got some tips for how to pull off a lunchtime workout and come back to the….

Exercise Strategies for Rapid Fat Loss

If your workout routine feels like torture, it might be time to take a step back. You will find everything here: bodybuilding training routines, diet plans and bodybuilding supplements' advice. Now there is no excuse for not accomplishing your bodybuilding goals in this New Year! Set realistic and measurable goals and attack them with the right mindset. I always say, aim high but be realistic. For instance, if on the next 12 weeks you plan on losing 50 lbs of fat, then that is unrealistic. Instead, settle for a loss of 1. Twelve more weeks of dieting and you will accomplish your long-term 50 lb loss.

When it comes to muscle gain we really need to be patient. If you have inch arms, do not expect them to be 18 by the end of 12 weeks. If however, you are an advanced stage, like myself for instance, it took me a year and a half to get my arms from 18 inches to Therefore, the more advanced you are, the more patient you need to be.

In bodybuilding, patience and perseverance will be your best allies. For more information on goal setting and having the right bodybuilding mindset, please take a look at my articles below:. Select a training routine that fits your schedule and is designed for your goals and level of training.

There are many factors to consider when choosing a training routine: A Training experience — How long you have been training for; are you a beginner, intermediate or advanced athlete? B Your training goals — Are you looking for fat loss with moderate muscle gain or are you looking to gain muscle exclusively? Or are you training for a bodybuilding competition? C The amount of time that you can devote to bodybuilding training — Can you train 3 days, 4 days, 5 days or 6 days? If your goal is bodybuilding competition, will you be able to train everyday?

Once you consider those factors, then you can feel free to select any of the routines down below and perhaps you can work on adapting them to your schedule if need be: These Programs Can Be Used During a Bulking or Fat Loss Cycle. Program for Bodybuilders Getting Ready for Competition or Who Wish To Embark in an Aggressive Fat Loss Cycle Advanced Bodybuilding Workout for the Bodybuilding Competitor days a week — Periodized program that taxes the muscles from every angle and to the maximum in order to achieve the absolute best condition on a bodybuilding show.

Cardiovascular Exercise Keep in mind that in order to achieve the best results out of your bodybuilding program you also need to incorporate cardiovascular exercise. Select a nutrition program that is designed to support your goals. Your nutrition program has to be properly designed to support your bodybuilding goals. Choose from one of the programs below based on the particular goal that you are pursuing: Goal 1 - Fat Loss with Moderate Muscle Gain : A nutrition program that emphasizes fat loss with moderate muscle gain.

Goal 2 — Exclusive Muscle Mass Gain : A bulk up program that emphasizes muscle gain while minimizing fat gains. Goal 3 — Pre Contest Program: An example of my personal nutrition program for bodybuilding competition. Note: Because of the individual nature of bodybuilding competition, this diet may need to be adjusted to fit your individual metabolism. People with higher metabolisms that are leaner can get away with more carbohydrates and less cardiovascular exercise while less leaner people with a more normal or even slow metabolism can benefit from the diet as is.

Just Starting Out - If you are just starting out and rather ease into a bodybuilding diet, instead of jumping in right away, then I suggest that you take a look at my instructions for Easing Into A Bodybuilding Diet. Use bodybuilding supplements to help you attain your goals. Protein shakes are convenient too as for most of us it is hard to eat real meals a day, however small they may be. I asked about tortillas because I thought the whole wrap-instead-of-bread craze was about the low carb diet.

Is there a diference between tortillas used in wraps and burritos? They have alot of information on low-GI diets and a refined food pyramid on mypyramid. My site can help with that! I find it insane not to be able to eat any type of vegtable out there. Will I have enough energy to exercise?

Hey i came across ur whole lose 20lbs in 30 days and of-course i wus intrigued. N e ways since april of last year i started working out and went from weighing to now weighing , by now im obsessed with fitness and nutrition. Well i dont wanna give you my life story: but the point to all this is the whole saturdays dieters gone wild day seems to good to be true. Can i just treat myself to one chocolate bar and maybe ice cream u know stuff i normally i wouldnt eat, or is your advice to literlly stuff myself 4 dat day?? Now I am desperate to rid this excess fat and weight and look normal again!

I love my carbs, but could probably give them up if egg whites and chicken are involved. However, I hate vegetables, making the rest of the diet tough. Any particular good ones for this diet? This is a great approach. I take mg of cinnamon per day and use either red wine or apple cider vinegar olive oil to make a salad dressing on my mixed green salad mostly spinach though. These positive effects stop at the third drink. The Jack Danials Diet works for me. Time for another drink.

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Clubs and centres across the country offer Go Canoeing Starter Sessions, which give beginners the chance to try their hand at paddling for the first time. I help overweight people lose weight quicker and easier than anything they have every tried, with a simple system that can work for almost everyone. This yoga retreat is open to all abilities— one of the best things about it is their aim to teach that real-life yoga bears little resemblance to showy poses on Instagram. This is a five-star spa hotel. Why force something? Lacrosse Previous Next.

I read about your diet with interest. I do something similar, but without the beans, lentils etc. I have a couple of questions. Can you eat cheese and nuts with this diet? Especially cheese, because I like to snack a little with swiss cheese. It is with great interest that I write to you. I have recently been on a diet regime combined with Lipolytic Injections. The result was OK, but I still have at least 8Kgs to drop before finally goal weight, I do exercise regular by walking for an hour times per week.

And burn quite an amount of calories this way. Question: Why is there no fish in your diet? Thank you for sharing your success with us. This post is getting out of control. Cody, excellent observations. I use vinegar on salads, cinnamon, and even lemon in drinks to lower collective meal GI. Smart lad, you are. Feel free to substitute whichever you want, but some legumes are a good ideas for sufficient calories.

Not Sure If My T40FIT Rapid Weight Loss System Is For You?

Too calorically dense and still normally high GI. This diet is great for gaining muscle. Just up volume and ensure you get a good amount of low-GI starches organic whole-grain brown rice or quinoa; the latter is my favorite after training sessions.

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Macaroni mixed with tuna is also a great bulking meal. None of the supplements I recommended generally cause anxiety or insomnia. None are stimulants. Fruit, and fructose, are not good for fat-loss diets — period. Fructose is easily converted into fat after it spills over from the liver. I eat one organic orange before sleep to increase HDL cholesterol, but this is not for fat loss. Cheese ideally low-fat , nuts, and occassional fried food ideally without a ton of breading are fine on this diet.

Notice that all are protein-rich and low GI. Buy the books! One, I cant stand chicken Breast that isnt properly grilled. Is it possible to grill them for a few days lets say 8 or so then jam them into the fridge and just heat them up quickly via the microwave or over a skillet for a few mins?

Also Im heavily swimming and doing some light lifting, and push ups. Will this diet along with Whey Protein be enough to help my body maintain itself under this strain? Arnt those all way below the fats that you need? Im quite new to this, and greatly appropriate your help. I would be more then glad to take some before and after photos and stick to this regiment if it can fit into my lifestyle IE, being able to slap something together quickly as a meal.

Just one more question. For instance, I find gorging myself on Saturdays to be a temporary diet, not a habit one should indulge in for life. Is this also something you mention in your books? Is this how you eat all the time, or is it a temporary meal plan to reach a goal weight or bulk? I eat like this all the time and have for 7 years.

I just preschedule it to limit the damage. Tim P. I have to focus on the book launch next Tuesday! Its my second day and i simply cant wait for saturday. Should see good results. I am currently in Trinidad also and I purchased the book online. Check out the sites and you can buy the e-book to download on you computer where you can print and read it. It is one of the healthiest dishes in the world, and almost nobody who eats right in S.

Korea is overweigth! I added some of my favorite vegetables because it is hard to find theirs in the USA. Raw Vegetables Try to have multiple colors. Sooo what about something like Guinness Draught? There is some misleading information about beer containing a lot of maltose very hight on the GI scale however, maltose is mostly metabolized by the yeast during the fermentation process.

Not to mention the fact that dark beer is also rich in anti-oxidants. Both options are hard to swallow for a craft beer nut like myself, but Guinness is the lesser of both evils to me. Tim, I just lost 23 pounds last month on the most revolting diet plan ever. If I had heard about this a month ago, I would have spared myself and my family alot of misery. Also, I just preordered the book. Congrats on a living well.

That Dr. Phil book is great! I went out and bought it on your recommendation Tim, because stress eating is a major problem for me. Thanks for pointing it out. I also wanted to mention that you can buy eggs made by hens that were fed feeds high in Omega3 fatty acids. These things are passed down into the eggs the hens lay. It is a good and relatively inexpensive way to get additional omega3s into your diet. Frank, this diet is very healthy. Everyone can benefit from a diet like this. Eating this way will even out bloodsugar, provide lots of phytonutrients, is high fiber, and offers quite a few essential fatty acids.

I personally would consider this a method of eating that is sustainable for the rest of your life which will also probably be a considerably longer life eating this way. The reason being that protein can be converted to glucose from what I understand. Fat however, cannot. Your body can burn fat directly. This is why some diets like atkins stress lots of fat in the beginning. They mix up ketosis with a dangerous state caused by kidney failure called ketoacidosis. Not the same thing. Also, there has been no record of a low carb, high protein diet causing kidney failure in a previously healthy individual, ever.

Bottom line, if you are only moderately overweight i. For more information, pick up Dr. I highly recommend it. Most folks seems to miss Dr. It kind of tears you down and builds you back up in a healthy way. It also stresses whole foods and lots of vegetables. I am very active, training for a muay thai kickboxing fight in Nov.

So far I am very pleased with this diet, I weigh myself every morning and each morning, I have lost another pound. I have also modified the diet somewhat. For example I do not limit myself to the veggies that are recommended above… I eat a salad with oil and vinegar mainly. For my post workout meal I like to eat a peanut butter sandwich on whole wheat bread, and a chocolate chip cookie so I do crave it later or some fruit I really feel that fruits are vital to good nutrition… and I happen to really love mangos and cottage cheese all small proportions.

I can say that I have been feeling very hungry between meals and I know that my caloric load his drastically decreased due to this diet.

Bodybuilding Guide

However, I have not seen a drop in my training performance, which is surprising as I have normally felt fatigued during low carb diets. I am also trying to lift weights or do some form of cardio for at least 20 mins a day, but normally I train at least an hour a day. This diet is not for the faint of heart. Wish me luck. A thank you to TIm for a glimmer of hope — something that seems doable. I also want to say thank you for giving me the impetus to DO something. Sounds hard though. Who am I kidding? I used muscle milk protein powder 3 times a day to get the protein I need 1 gram per pound of body weight.

Any problems? Thanks for getting back with a reply. It would be virtually impossible right now, as I routinely put in hour weeks between grad school and work. I wish you absolutely the best in your quest to stay healthy! Your thoughts? Frank, I would think that any non-starchy vegetable would be ok.

He probably has almost the same exact grocery list from week to week. It looks like it has about 10 grams of carbs per serving not counting fiber. Beans, becuase of their high fiber content and high protein are not going to cause a massive spike in blood sugar. Have you ever tried quinoa? This is a seed from south america that was a staple food of the Incans. It is a pretty good slow carb food. Also steel cut oats with some kind of protein powder might suit this purpose for breakfast. Also Randy, does this dislike of beans extend to all beans, or can you stomach black beans?

How can I adapt this diet to suit me? This is probably a dumb question, but is it okay to have a bit of butter with the vegetables, or are they best eaten dry?

Exercise Strategies for Rapid Fat Loss - Nerd Getting Fit

Also, I do see the logic of keeping things simple. On the other hand, I usually have a nice garden every summer, so I tend to have a variety of veggies on hand. Ghee is clarified butter. Ghee is very good for health and also it lowers LDL cholesterol. I get horizon butter and melt it slowly for 15 min till it changes it color to light brown and store it. Ghee has lot of importance in Indian foods. Infants are always fed with ghee mixed with everything. Ghee also improves memory. The difference BTW ghee and butter is their chemical structure carbon bonds. Ghee is super healthy and i use ghee daily.

If u are using ghee , lessen your olive oil. Any suggestions are welcome , especially TIM. Gardening is great. You get so many rewards from it. Excercise, lots of sun, fresh air, and great food.

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Also, from a pure biological perspective, the wider variety of food an organism eats, the healthier that organism usually is. We are an adaptive species. The idea is to eat good, natural sources of protein, lots of veggies, and slow carbs. You can mix and match to your hearts desire and with whatever you have on hand. Its a no brainer. You start your day off right, build up some positive momentum, and its easier to make good choices the rest of the day. Its all about insulin and blood sugar control. Its not about how much fat you eat. Butter never killed anyone. Stress and white bread?

I was wandering if I could get some contact information, so I can send you some of my questions. Just need some help getting my feet underneath me here. Thanks man. Okay, so I am changing my eating habits starting today Sunday, April 29th. I had my pig out day yesterday. My husband and I are enjoying your blog and we just ordered your book last night.

My husband has 3 motnhs left in the Air Force. We are very excited! He has started a business of his own and we are very happy that we found you to help guide us on this path of giving ourselves and our kids the life we have dreamed of. More time with the family is a big reason he is getting out of the military. I prefer to eat the majority of my calories through bread, pasta and rice.

I have about a 5. I do run a lot, as well as cross train a lot; any time that I stop workout out, I lose weight too fast and have trouble getting it back. I like the concept, though, and will certainly plan some meals around it. According to bodybuilding legened the late Mike Mentzer, a calorie is a calorie. I personally find it much easier to stick to a high carb diet where I control my calories. My complete exercise plan also consists of resistance training and walking for 45 minutes every day and I am happy with my results so far. The Keto diet is a god-send. Eating increased fats healthy, mind you and reduced carbs —no beans even— can harbor roughly lbs per week lost.

Stick with roughly 20g or less a day. My lifts have greatly increased, too. Anyone looking to lose fat fast MUST try this. Butter, olive oil, cream cheese, avacados, etc are all your friend on this diet. It also helps to increase test production in males. I have to ask and am surprised after 63 posts nobody has yet but if we can at least agree that weight loss is primarily an equation of calories in versus calories spent, we can, right?

Tim, bought the book today after seeing your FSB write-up this weekend. Already turned about 5 others onto it. Thank you! Wish me luck, okay? Can you suggest any other foods that will work in the place of the beans? Is the purpose of them in this just to get the caloric content up? If so, would I be ok in substituting more protein and fat in place of the beans? Can you really eat any starch that you want if its right after a workout? So, for example, if I spent a half hour doing bodyweight exercises like squats, push ups, pull ups and the like would it then be acceptable on this plan to go out and have a big cheese burger and fries?

It took me 2 years to lose 65 pounds. I was looking great and then last August I had a heart attack. Is this diet O. I have regained 20 pounds and feel myself losing ground. I am not as active anymore and I find that the medications are making me have some water weight gain and I am craving sweets. I know I will get back on track and am reading articles on ways to lose the pounds. Do you have any recommendations for a women in my situation. I am 52 years old. I do not want to go to weight watchers but feel a buddy system would work for me.

Thanyou for the good info and pictures in your article. I found it to be a fresh look for me at a way to start back on the weight loss plan. Thanks so much for getting the word out there about ways to do this sensibly. I love your regimen. I am 5ft 6ins and weighs lb. Most of the weight is in my stomach. I do not know if this diet would help my stomach or will it take fat off of my entire body. Do you think that I can loose the fat off of my stomach from this diet? Just a little update…today is tues, started changing eating habits sunday.

I have lost 6 pounds already!! I accused my husband of messing with the scale. Late in the evening around 10 I have been getting pretty hungry, but I just pour myself a glass of wine and forget all about it. I absolutely LOVE hummus hommus with cut-up raw veggies like cucumbers, peppers, carrots, broccoli, cauliflower, etc. So much so, in fact, that I could probably eat it every day and not get tired of it.

Do you think it would be OK to eat that much hummus and veggies? I would still throw in eggs, chicken breast, and some beans every now and then?? Of course, I would also look forward to the freebie day! Or at least do it anonymously. Ummmm… yay for google? Still, some good points, or rather, reminders. Or save it for after workouts?

But, I read further… They put corn syrup in the bread over there? Congratulations on an interesting and stimulating post, Tim! Your weight loss plan is very effective because it makes sense biochemically and you have succeeded in customizing it to your needs and tastes. I agree that the slow carb approach is much more effective than just eating the typical American diet and counting calories.

Controlling insulin is a key principle to remember when trying to lose weight. Automating your food choices is a great plan. It obviously worked for you! I hope the results are still positive. I also weight train and would like to preserve as much muscle as possible during my cut. I have been doing mostly low carbs. About 7 months ago I started my diet. I also fast one day a week.

I went from to and then I kind of went off the diet. I have to say when I read about this diet there was no way I thought it could work—at least for me. My metabolism is slower than a tortoise running uphill. But what the heck. Lots of beans, eggs, I eat the yolks and chicken. I also have the occasional whey protein shake. This Sunday I had oatmeal, bananas and raisins and a bagel for breakfast.

For lunch I had a sandwich, and for dinner sushi. I lost one pound for the week. I knew there was no way I could lose 20 lbs. Tim, you exclude rice from your diet but I thought that rice was a slow card diet. Many professional body builders have rice and chicken as principal constituents of their diets. Hey there Tim. I stumbled across this and it seems promising. I have 30 days until a much anticipated vacation, and though it has been planned for months my attempts for weight loss have failed. I have printed your rules and plan on getting on the serious boat first thing.

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However I was wondering about having that combination each time in a meal. Such as the eggs, beans and veggis. I raely eat breakfast and when I do its been a peice of toast or fruit. I am not sure if I can eat all of it. Also are we not allowed fruit!? I have looked at many websites about weight loss et c. If you know of such a site I would be interested to look at it. Are there any bread-ish foods that can be eaten? I really want something I can bake in bulk with my bread machine if possible.

I actually craved vegetables. I ate a lot of white rice and garden burgers. After my runs, I would drink a half gallon of OJ and eat 3 bran muffins. Still lost weight. I love beans. I also miss my smoothies lowish carb of course, with strawberries, blueberries, walnuts, whey, yogurt, pomegranite juice, and cocoa powder — it was an antioxidant coctail.

How Fat Loss Works

He did this after going from lbs to lbs with diet and intense exercise. He is having a hard time though keeping the weight off even though he is consistently competing in marathons, triathlons etc… Would this diet be okay for him with how much he competes? I do not recommend eating whatever you want or cheating once a week. I myself did this and eventually I feel off my diet and gained my weight back. I will continue doing this until my body fat levels are lower. Once they are lower, I will refeed more often.

Also, whether you choose to refeed or cheat, obese individuals should do it every two weeks to see faster results. Thank you Renee!!! I have been low carbing for about 8 years now. The refeeding makes so much sen se to me! I plan on incorporating it… As guessed, lc has leveled out for me and I seriously needed a boost for my eating lifestyle.

Renee, I agree with you. I have a cheat meal once a week. Kind of a two steps forward, one step back type of thing. Now that I am refeeding instead, my period has returned to normal. Serve cold or at room temperature. May be covered and stored in the refrigerator for several days. I would also like to know about vegetarian alternatives. Yes, of course there are vegetarian and vegan ways to lose weight in a healthy and quick way.

This website does not have the only or necessarily the best weight loss solution. No one strict program works for everyone. If you are on a diet that is not focused on or supported by this workout plan in your case, vegetarian then research other ways- from reliable sources- to safely lose weight. Also which day is best to do this on? Considering that I am guessing the Saturday when you eat what you want would tend to be an above average day for calories compared to the other days when you are restricting your diet to low-GI and high protein.

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The only mentions I can find are other people saying to do it, not a direct quote from Tim. Maybe this works better for the guy who is building up, rather than the girl who just wants to sleek down. Heavy on the puff! 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.

Leave a Reply Cancel reply Enter your comment here Fill in your details below or click an icon to log in:. Email required Address never made public. Name required. Thanks Sherry Email: sherrylee27 hawaii. I teach people how to lose 1 pound a day Anymore is unhealthy and although possible is generally unhealthy unless you are extemely obese If you need help, call me: Darrell I can also help with with gradually improving your overall health.

The only foods you should cook are meat, poultry, fish, beans, rice, eggs and a few others If you eat raw veggies as your main source and walk 2 miles a day Not as far as it sounds , you will lose 1 pound a day. Hi Chris and Aaliyah, For breakfast you could try oatmeal cooked with water.

Oh and drink LOTS of water! Drink water, stay calm. How you loose your weight Like Like. I hope this works i will try it i need to lose at least lose 10 pounds but it is better for me to lose 20 am i right better than nothing…and if works i will be happy Like Like. Remember 2 and 5. Other than that.

Try not to drink juices and sodas. But just try for the 2 and 5. Lunch well mostly that is what the school provides and here it would be meat, veg and potato. Dinner — chicken and veg and perhaps baked potato. Drink Water — Limit your diet drinks to two a day! Debra, I had the same experience as you. What helped me get past that point and lose more weight is cycling carbs and exercising not a lot — but the right exercise Click on my name to get to my blog where I explain exactly how to do this properly.

Sara Like Liked by 1 person. Debra—get rid of the cottage cheese. That made me giggle. Good one Tom. Thank you for great content sir! Smoke weed , really? Never heard of it. I am going to try the dancing while cooking Like Like. Stay safe and hard work, dedication, hard work, dedication! Do this in 14 day cycles.

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Chubby Gal Fitness: Weekend Exercise Getaway [Wendy Strack] on Amazon. com. *FREE* shipping on qualifying offers. Are you 20 to 30 pounds overweight. Editorial Reviews. About the Author. Wendy Strack lives in southeast Washington with her husband Clayton and their dog Jack.

I gained only lost fat. Then, I cycled back to eating moderately. Fruits are high in sugar so you may want to eat veggies instead Like Like. Hope this helps. Meena, you should be consulting with your doctor before trying to lose anything at all. You are not eating enough calories to sustain your weight loss Like Like. Some fruits are better than others, a cup of strawberries has only 50 calories and is really filling… other good fruits are grapefruit, apples, raspberries, blueberries and oranges Like Like.

I know it can be discouraging but it feels great!