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2 BODYWEIGHT PILATES Lean Body Diet SCULPT Manual Copyright 2004-BodyweightPilates. All Right Reserved. No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, distributing, or by any information storage or retrieval system, without permission in writing from the author. The author and publisher disclaim any responsibility for any adverse effects or consequences from the misapplication or injudicious use of the information presented in this text. Inquiries should be addressed to 360Pilates Workout Disclaimer Fitness training in any form involves a potential risk for serious injury, health complications, or death. The dietary and exercise techniques discussed and utilized in this manual are planned and demonstrated by highly trained professions, and should no be attempted by anyone, regardless of age or physical condition, without help from a fitness professional, medical doctor or registered dietician/licensed dietician. Anyone who attempts any of these techniques, whether under supervision or not, assumes all risks. Neither 360Pilates Workout, nor any business affiliates of 360Pilates Workout shall be held liable to anyone for use of any of these exercises, diet plans, or any advice whatsoever contained within this book. This Lean Body Nutrition Plan is informational and for your entertainment only. The data and information contained herein are based upon information from the author s own personal experience and practice gained by various sources, some peer-reviewed, and some not. The author and publisher of this manual makes no warranties, expressed or implied, regarding the currency, completeness or scientific accuracy of this information, nor does it warrant the fitness of the information for any particular purpose. This summary of information from anecdotal experience, books, research journals and articles not intended to replace the advice or guidance from health care professional, personal trainers, corrective exercise specialist, or registered and licensed dietitians. It is not intended to direct their behavior or replace their independent professional judgment. Be fore you embark on any health, fitness or sports training programs, seek clearance from a qualified health care professional. Terms & Conditions 1. I am aware that Bodyweight Pilates and it s member are not medical doctors and are not qualified to determine a participant s physical capability to engage in strenuous exercise. 2. I am aware that 360Pilates Workout and it s member are not registered/licensed dietitians are not qualified to provide nutritional counseling and guidance. 3. Medical clearance from my physician may be required prior to participation in any exercise program and/or engaging in any of these exercise contained within this manual BodyweightPilates.com.All Rights Reserved 2

3 Table of Contents Welcome... 4 How to Use Lean Body Diet Sculpt... 4 Zero Calorie Food to Avoid... 5 Belly Inflammation Reducer... 6 Food Timing... 7 Carb Timing Day Cycle BodyweightPilates.com.All Rights Reserved 3

4 Welcome! I m excited for you to dive into the Lean Body Diet Sculpt Manual! You ll find valuable information on eating your favorite foods to accelerate your body firming results even further by sending a metabolic signal of fat fighting wholesome nutrients. Below I ve shared with you the menu and suggested foods to consume within the first week of starting your Bodyweight Pilates program. Getting you on track and eliminate harmful foods from your daily regimen. Have fun and enjoy! Sylvia Favela Author Creator: 360Pilates, Bodyweight Pilates How To Use The Lean Body Diet Sculpt Manual The LBD PRIME manual will show you how to eat delicious toxic-fighting foods that automatically cleanse your body of free radicals and toxic build up. Below you will find 3 sections. ZERO Calorie Foods to Avoid Belly Inflammation Reducer Food Timing Read through the sections and apply each section as best as possible to you. It is important you begin with the list below as you proceed to the next phase in the program. Refer to this manual at any time in your Bodyweight Pilates Program BodyweightPilates.com.All Rights Reserved 4

5 Lean Body Diet SCULPT Manual Food Labels are disastrous. ZERO Calorie Food to AVOID Did you know that most foods labeled as sugar free or low carb actually contain fattening artificial sweeteners, sugar alcohols and other additives that create a hormonal disaster inside your body, actually causing your body to store more belly fat and increase cravings. Use snacks that will fill you up, and curb your cravings but won t add significant extra calories. When you feel starved, you ll crave foods that ll add unwanted body fat. Sodas with labels claiming to be ZERO calories is in fact true However, the artificial sugars in ZERO calorie soda drinks and other beverages create a hormonal shift in your body. Resulting in fat settling in deep inside your belly. Any snacks or treats labeled as ZERO calorie is a red flag! Be aware of them and read the ingredients of them before you decide to consume any of them. Chances are these are filled with chemicals, artificial sweeteners and preservatives. Stick with wholesome high nutrient foods for the best fat burning results BodyweightPilates.com.All Rights Reserved 5

6 Belly Inflammation Reducer An elixir of one tablespoon of apple cider vinegar mixed with a 6 ounce glass of water helps to reduce inflammation belly and bloating. Vinegar increase the acidity in the stomach, which allows it to digest the food you ve eaten and helps propel it into the small intestine according to researchers at the Kellman Center for Integrative and Functional Medicine in New York City. Apple Cider vinegar helps to lower blood sugar levels and fight diabetes. Improves insulin sensitivity during a high carb meal and significantly lower blood glucose. It cancels out some of the carbs you eat. The acetic acid found in vinegar interferes with the enzymes in your stomach responsible for digesting starch so you can t absorb the calories from carbs you ve eaten. Helps you lose weight by making you feel full. Several human studies suggest that vinegar can increase satiety, help you eat fewer calories and even lead to actual pounds lost on scale BodyweightPilates.com.All Rights Reserved 6

7 Food Timing The myth of not eating past 6pm is just that. A myth! By going to bed hungry your body will eat away at any lean muscle you have. It s the flight or fight approach of our internal defense mechanisms our bodies release. There are two Food Timing tricks that can help burn belly fat, Ø Fasted State Exercising while fasted which means, first thing in the morning or on an empty stomach. Ø When you are exercising in a fasted state you want to make sure that o Intensity is high enough o Duration is short enough It can be as short as 12 minutes, as you will find with some of the Bodyweight Pilates workouts. They can get the job done to produce the desired effect. However, I do not recommend exceeding more than 45 minutes of exercise if you re in a fasted state. Higher intensity levels are what forces the release of hormones that preserve muscle and help dissolve stubborn fat. For rapid fat loss, I recommend you perform all cardio HIIT Bodyweight Pilates based exercises first thing in the morning upon waking up after an overnight (or sleeping) fast. If your schedule only allows you to workout later in the evening, make sure to wait 3 or 4 hours AFTER a meal before exercising. This will boost fat burning hormones and adrenaline levels. It will also give your body no choice but to use fat for fuel since you have very little food energy in your system. NOTE: When exercising in a fasted state you will not have as much energy as you would versus in a fed state, but you ll achieve the goal of burning fat at a much faster rate. Ø Fasted State Post Workout 2004.BodyweightPilates.com.All Rights Reserved 7

8 I recommend staying in a fasted state after high intensity exercise for at least 30 to 60 minutes. This is a trick I ve personally used for years to get and stay lean despite what other fitness experts or gurus may tell you. And I never lose muscle using the trick. When you are exercising in a high intensity fashion it forces your body to release fat burning hormones. The minute you consume calories, you ll spike your body s primary storage hormone insulin. Although insulin helps to replenish nutrients to the muscles quickly, it could potentially block other hormones from doing their job after a workout. The absence of insulin along with the presence of these fight or flight hormones are muscle sparring and help you to burn stubborn belly fat at a faster rate. This is why I recommend you give yourself the window of 30 to 60 minutes post workout window. NOTE: Do not go beyond 60 minutes without eating. Your insulin levels will drop substantially causing you to feel faint and you ll be ravishingly hungry your choice of food may be less than healthy. Carb Timing My favorite! This is where you can enjoy your carbs like pizza or a piece of your favorite dessert. Consuming carbs such as complex and simple carbs, for example starches and fruits is three to fours hours before your workout. This ensures you are using the carbs as energy during and after the workout to avoid fat-spillover and provide sustainable energy throughout the workouts. However, the BEST method to consume carbs is the 30 minutes to 3 hours after a high intensity workout. In fact, if you work out late at night you could actually consume your largest carb serving of the day right BEFORE bed and not worry about fat spillover BodyweightPilates.com.All Rights Reserved 8

9 So what does this mean? After your workout session you can consume your carbs before you go to bed. However, the workout must be an intense workout, you will find them in the Bodyweight Pilates follow along workouts. When you work out intensely enough you ll set off several powerful metabolic triggers no what time of day it is. This is why I recommend consuming the majority of your carbs in your post workout meals on high intensity training days BodyweightPilates.com.All Rights Reserved 9

10 3-Day Cycle Day 1: Protein + Veggies + Fats/Oil Keep your carb intake low and your protein intake high. Stay hydrated! Drink your minimum water amount per day. For women it s generally oz per day. No Starches, fruits or juices. NO wheat or whole grains. Meals should consist of lean proteins such as salmon, chicken or lean red meats. Fats are healthy fats, avocados, almonds, and coconut oil to name a few. Consume greens at every meal. Can include spinach, kale, green beans, Brussels Sprouts. Day 2: Proteins + Veggies + CC + Fats/Oil Keep your CC (complex carb) intake low and your protein intake high. Stay hydrated! Carbs should be about 20 grams, this will depend on your starting point. Drink your minimum water amount per day. For women it s generally oz per day. No Starches, fruits or juices. Meals should consist of lean proteins such as salmon, chicken or lean red meats. Fats are healthy fats, avocados, almonds, and coconut oil to name a few. Consume greens at every meal. Can include spinach, kale, green beans, Brussels Sprouts BodyweightPilates.com.All Rights Reserved 10

11 Day 3: Proteins + Veggies + Carb + Fat/Oil Carb intake can increase on the third day. Consuming a complex carb, for example: brown rice or sweet potatoes, keep the amount to 30 grams. Consuming a simple carb, for example: banana or apple, choose the small to medium sized. Keep protein intake high. Stay hydrated! Consume greens at every meal. Can include spinach, kale, green beans, Brussels Sprouts. Rotate the 3-Day Cycle for optimum results. Extra Tip! If you know you are going out to dinner, use Day 1 Cycle the day before so you may enjoy the carbs the night of your dinner on the following day BodyweightPilates.com.All Rights Reserved 11

BODYWEIGHT PILATES 2: CORE

BODYWEIGHT PILATES 2: CORE 1 BODYWEIGHT PILATES Lean Body Cookbook Component 2: CORE Copyright 2004-2015 360Pilates Workout. All Right Reserved. No part of this information may be reproduced or utilized in any form or by any means,