7 Secrets to make you like your belly when you look in the mirror.

Size: px

Start display at page:

Download "7 Secrets to make you like your belly when you look in the mirror."

Shana Gibson
5 years ago
Views:

7 Secrets to make you like your belly when you look in the mirror. Do you ever look in the mirror and then turn sideways and just suck up/in what you think your belly should look like?

1 7 Secrets to make you like your belly when you look in the mirror. Do you ever look in the mirror and then turn sideways and just suck up/in what you think your belly should look like? With this download I would like to help you understand some principles that can help you move towards the flat belly that you may desire but also give you some practical advice that you can put into action. Have you ever heard the saying abdominals are made in the kitchen and not in the gym? Well there is actually quite a lot of truth in that and if your nutrition is not in order then you achieving the flat belly status is as likely as you being able to blow and swallow at the same time! So, what should you eat? Good question well there are three key components to healthy eating: 1) Variety It s the spice of life remember ;-) seriously though you should have at least three different kinds of food on your plate at meal time. So, think of the macronutrients carbohydrates protein fats and then also the micronutrients like minerals and vitamins being vital and being an important make up of what you eat. 2) Wholesomeness - Foods in their natural state usually have more nutritional value and fewer questionable ingredients. Have wholemeal bread rather than white, eat an apple rather than have apple juice and instead of eating chips have a jacket potato. 3) Moderation - Rather than think about food as being good or bad for your health, think about moderation. Even a coke and chips, in moderation, can fit into a nourishing diet if you balance them with healthier choices for the rest of the day. For example, you can compensate for a greasy sausage at breakfast by selecting a low-fat turkey sandwich for lunch. So, let s start sharing some of the secrets before we go any further these secrets need to be put into practise to make them work. Also, they will have to be tweaked for you personally as while it is great to have a one plan fits and works for all diet; the reality is you are your own person with your own likes and dislikes, your habits and routines, and your own stresses and strains that need to be accounted for to make any meal plan or diet work for you.

2 Secret 1) In order to lose weight, you will need to eat below your calorie maintenance level. If you are too aggressive being in a deficit you will damage or slow down your metabolism which won t help your fat burning systems (gulp). Don t be too low for too long; increase your calories to maintenance level at least one day per week. Secret 2) Be very conscious of your portion size and do not be afraid to experiment with multiple times of the day when you eat. For some people it will be two times a day; other people it will be 5 or 6 that works best for them. Some will react better to eating first thing others find they perform better and have better energy if they wait till after they have got the first couple of hours of work out of the way before consuming food for the first time. Be mindful that if you eat too much of anything (even healthy food) then you will be in a positive on your calorie maintenance level and therefore no flat belly!! Secret 3) Eat quality protein just find it and eat it! What is protein? Well here are 20 items to kick you off with - Eggs Almonds Chicken Breast Oats Cottage Cheese Greek Yogurt Milk Broccoli Lean Beef Tuna Quinoa Whey protein supplements Lentils

3 Ezekiel Bread Pumpkin Seeds Turkey breast Fish (all types) Prawns Brussels sprouts Peanuts Protein is a very dense macro and takes the longest for the body to digest therefore you will feel more satisfied eating protein and less likely to overeat BUT you still need the other macros and micros don t think only protein will do. Secret 4) Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, beans, brown rice and whole grains. Start with approximately 50% of your calories from natural carbohydrates and reduce carbohydrates slightly if you are not losing fat. Avoid refined, simple carbs that contain white flour or white sugar. Secret 5) Please don t be thinking fat is a dirty word and should never be consumed! It is essential for our brain to function properly and also it will actually assist the fat burning process! Fats come in many forms so look for things like flax oil, olive oil, fish fat, nuts and seeds, avocados, whole eggs, coconuts and coconut oil, and full fat yoghurt (forget the low-fat yoghurt with a bucketful of added sugar) Secret 6) Water we are made up of 73% of the stuff so surely it makes sense to keep ourselves topped up with what we are predominantly made out of?!? If you are active then a great ball park figure to aim for is 2 to 3 litres per day. Secret 7) Let s make this one about exercise so we can keep the balance (and in case you don t read any of the other downloads!) If you did 1000 repetitions of daily abdominal work do you think you will have the chiselled body you are angling for?

4 Nope fraid not! Listen that will be an amazing feat of endurance and you will have the strongest abdominal muscles of anyone I know! However, you will still have a layer of fat on top of them and even if you upped it to 5000 reps per day it is really, in fact, extremely unlikely that the mirror and the side view of your belly will become what you were hoping to see. Sorry. OK let s finish this on some final facts: Excess calories often come from things like Butter, Gravy and Mayonnaise. A good pre-exercise snack is Oatmeal - it lowers cholesterol - is slow to digest - has sustained energy. Wholesome Carbohydrates should be part of both a weight reduction programme and an active training diet. These include brown rice, whole grain bread and crackers. A glass of fresh orange juice and a large banana on your cereal will cover your minimum fruit requirement for the day. Wholesome foods offer more Vitamin B which is needed for Building Protein. An energy boosting snack: Banana, Peanut butter on a wheat cracker/bread and a glass of milk. A well-balanced meal/snack which contains fruit, protein, grains and dairy. Vegetables are nature s vitamin pills. Ideally have fresh vegetables. Frozen vegetables will lose little nutritional value, however overcooking vegetables is a prime nutrient destroyer. Dark and colourful vegetables usually have more nutritional value. If you have enjoyed this download or got some value from it, then I would like to do a simple ask of you. Tell me what you will take away from this and apply to your eating habits from today you can me at simon@fitmk.com. Please feel free to share this download with friends and family and please send them to my website so that they too can use the other downloads and free advice that I give via this platform. You may find that the FREE five days of s will be right up your street - this is where I will send you an every day to help you understand how I changed from fat to fit and give even more advice and help to you on your journey. Simply add your to the sign-up box on the website and you will hear from me within 24 hours! Wishing you all the health, strength and happiness that you deserve and I am championing you to get your results now!! Simon The Chief Williams

Lesson 6. MyPlate. Estimated Class Time Part A Q & A: 20 minutes Total Time: 20 minutes. Part B Poster Activity: 20 minutes Total Time: 20 minutes

Lesson 6. MyPlate. Estimated Class Time Part A Q & A: 20 minutes Total Time: 20 minutes. Part B Poster Activity: 20 minutes Total Time: 20 minutes Lesson 6 MyPlate Objectives Students will: recognize the importance of energy balance and moderation identify the food groups and other features of MyPlate, as well as foods within each group* create posters