Diet & Exercise Plan

Here’s a good start for you. For your diet pay close attention to the labels of the food you eat, especially sodium, sugar, and fat gram measurements. The best routine to follow is “high protein & low carbohydrates”. Limit your carbs to 100 grams per day for 30 days. That means wheat bread, brown rice, even oatmeal, crackers, etc equals only 100 grams for the day. Proteins such as chicken, fish, egg whites, black beans, etc will be your main source of calories and nourishment. Your other main source is vegetables: salads, tomatoes, squash, spinach, zucchini, etc. Fruits are limited for snacking along with nuts to curb hunger.

Exercise: Since I don’t know your fitness level,Β  I recommend that you start out with light weight lifting and medium cardio.Β  Weight lifting will help burn calories and fat even when you’re resting as you build muscle tone. Cardio such as running, bicycling, stair climber, etc will help with heart conditioning and burning calories. Weight training should be 3 times a week and cardio should be 3 times per week on alternate days. Workout at least an hour Monday- Saturday and rest on Sunday. Drink lots of water and avoid soda, coffee, sugary drinks, and alcohol. Try this method for 30 days.Β 

Good luck and I hope this helps! πŸ˜‰



~ by drmelodie on July 31, 2012.

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