To tone your muscles you must train with light weights and high repetitions.

First of all, let’s clarify the tone of the word. Toning is nothing more than lowering your body fat percentage. The word was invented as a marketing word to convince women to go to gyms. Your muscles only have the ability to shrink or grow.

As a personal trainer who has helped thousands of clients get in shape, I understand what you mean by tone. You want to be slim and trim and avoid looking like a Russian shot putter at all costs. Think of Jennifer Aniston opposite Helga.

To tone up (lower your body fat percentage) you must choose exercises, repetitions and weights that boost your metabolism. By boosting your metabolism, you will be able to burn large amounts of calories from fat throughout the day.

Scientific research has shown that lifting heavy weights recruits more muscle fibers and therefore stimulates and speeds up metabolism.

I know it’s a scary thought to lift heavy weights, but that’s your neurological association that lifting heavy weights will make you Helga the Russian shot putter. That is very far from the truth.

Yes, Helga lifts heavy weights, but she eats a lot of carbs in her diet, which slaps masses of fat on top of her muscles and makes her look bulky.

To lose fat you must have a caloric deficit

Calories are all the same, whether they come from beef or bourbon, sugar or starch, or cheese and crackers. Too many calories are simply too many calories.
-Fred Stare, founder and former chair of the Department of Nutrition at Harvard University

The above statement is just stupid!

For example, if we take two identical twins, Jack and Bob, now Jack and Bob weigh the same, have the same activity levels, and have the same body composition. We give them both 2,000 calories a day for 30 days. The only difference is that Jack will consume his 2,000 calories in pure white table sugar and Bob will consume his 2,000 calories in lean chicken breast.

Do you think that after 30 days they will weigh the same or even have the same body composition?

Of course not!

One of the reasons for this is that we have different hormonal responses to different foods.

By eating foods we were designed to eat, we make sure our hormones are happy.

Why is this important?

It is our hormones that dictate how well our bodies will function. In short, if we eat well, sleep well and don’t get too stressed; we will keep our hormones happy, which will lead to homeostasis (the body’s ability to regulate hormones and bodily functions).

An interesting study by Kekwick and Pawan compared three groups on a semi-starvation diet:

Group 1 consumed: 1000 calories of which 90% were fat
Group 2 consumed: 1000 calories of which 90% was protein
Group 3 consumed 1,000 calories of which 90% were carbohydrates

Interestingly, the group that ate 90% fat lost the most weight, 408 g (0.9 lb) per day. The protein group lost 0.6 lbs (272 g) per day and the carb group actually gained 0.24 lbs (108 g) per day.

Bottom line, it’s not the number of calories you eat but the type of calories that determines whether you lose or gain weight.

asleep. Many refer to him as the cousin of death. We live in a society that screams “STAY AWAKE or don’t get caught sleeping.” Sleep implies that you are going to miss something, you are not concentrating or you are not paying attention. Even taking naps equates to laziness. “Who sleeps in the middle of the day? You’re not a baby.” there is the thought no time to sleep or can’t afford to sleep.

People deprive themselves of sleep, but it is an obligation of life. Sleep deprivation is sometimes used as an interrogation technique. Lack of sleep can put a strain on your physical and mental health that can basically be torture.

How crazy is that? Something as natural as sleep can cause delusions, anxiety, or even depression. To think that sometimes the lack of sleep comes by our own hand and we will justify this self-punishment.

Believing that by losing these necessary hours of rejuvenation we will achieve success. The culture drills into your head to keep working, pushing and moving because hard work pays off, but guess what?

“Sleep is a necessity not a luxury”

Sleep is a necessity, not a luxury, and for you to be your best, you need to rest. You can get used to sleep deprivation juggling your life, career, family, and other necessary activities, but eventually, sleep deprivation catches up with you. The National Sleep Foundation recommends 7 to 9 hours of sleep for adults ages 26 to 64, but 6 to 10 hours can also be considered sufficient amounts of sleep. The same recommendation is for young adults ages 18-25.

I know what you’re thinking, oh I can’t sleep that much or I don’t need to sleep that much. Others are wishing they could sleep, period.

There was a time in my life when I didn’t sleep and when I slept I never rested. I couldn’t separate myself from the day and my problems became a tangled knot. I decided this had to stop because I was mentally drained and tired. I discovered ways to get my snack time back.

I put myself on a schedule

I set a schedule and tried to stick to it. I made a list of duties or responsibilities that I needed to accomplish on a daily basis. Of course, there are times when I had to be flexible, being careful not to show up with too many obligations. If I didn’t complete something, I wasn’t hard on myself. I did my best to use my time more efficiently, for example, I made phone calls during breaks or searched online for information I needed for other projects. It felt good to see the progress by checking off the items I accomplished throughout the day.

Invested in hot yoga

We all know that doing physical activity helps you release those endorphins that make you feel good; so I already had an exercise regimen, but by incorporating hot yoga I maximized the benefits. He was so relaxed at the end of each session. Not only did my stress level decrease, but there was also a significant change in my blood pressure. I felt refreshed like I had a detox and this got me ready for bed.

I stopped taking phone calls after 9 pm

I am an individual who has the gift of words. When I communicate with friends and family, sometimes those phone calls can last for hours. They are extremely entertaining, but can sometimes be overly stimulating depending on the theme of that particular night. Anyway, to eliminate being too nervous to sleep, I decided to put my phone on silent. It prevents you from being tempted to answer the phone, check emails or any other social network.

Prepared myself and my environment for the bed

It’s like when you go to a hotel and the bed looks so inviting with pillows and a nice duvet. Those beds look so impressive and attractive. I do that same environment in my house. I make my bed with pillows and everything. My bed is attractive and cozy. I differ from hotels because I took my TV out of my room. That may have been drastic, but for me, it set the stage for sleep.

Giving your body the rest it needs to tackle tasks gives you mental clarity, improves functionality, improves your mood and decreases irritability and restlessness, leaving you feeling rejuvenated and refreshed.

I am one of those people who require my full 8 hours of sleep. Now, I grant that I don’t hit my full hours every night, but I do have rest nights allotted.

I am by no means a sleep expert, but I am a sleep advocate. Also, I enjoy offering tidbits of information to my neighbor or wife. There are a plethora of techniques or medications (holistic, over-the-counter, or prescription) that you can do or take to promote sleep.

Although it is impossible to sacrifice sleep, sometimes to achieve a goal I suggest you find some kind of balance. Think about it!

Many of us grew up thinking that hearty, healthy meals meant hours of preparation and stirring over a hot stove. Even when food wasn’t being served every minute, we had to check that it wasn’t sticking to a pan or drying out in the oven. Before the 1970s, there were no crock pots or microwaves. A woman had little time to spend outside. That was then.

Today, autumn is here; the air has a freshness of its own. At my home in the Ozarks, the trees show their fall colors as golden blossoms grace the hillsides. This morning the deer grazing in the meadow below the walnut forest seemed to ask me to follow them. He wanted to go out and play!

However, there are still meals to prepare, clothes to wash, people to care for today. To allow me time to sit and watch wildlife, I am learning how to make better use of my slow cooker, my Crock Pot. Cooking meals with the slow cooker has many benefits, including fewer dishes to wash, less time to attend to food on the stove, a cooler kitchen, and less energy used.

I am learning to adapt some of my favorite recipes to this way of cooking. I learned early on not to use as much liquid in the slow cooker as it naturally captures moisture and needs little added. Also, any dairy products should be added near the end of the cooking time so they don’t curdle.

An added benefit, which makes all the difference to the budget, is the ability to cook cheaper, tougher cuts of meat. Even the toughest cuts will come out tender when simmered for a long period of time. At a time when we’re all mindful of our budgets, this is a real bonus.

If you are using fatty meats or skin-on chicken, it is best to brown the meat first before adding it to the slow cooker. You’ll have low-fat meals because you’re not using oil like you do when you saute or saute. Remove fats from any liquid you add as well.

Surprisingly, vegetables will take longer to cook than meats, so you’ll want to cut them into small, thin pieces. Layer the vegetables on the bottom and sides of the pot, where the heat will be, for more even cooking. You will soon learn which vegetables take the longest to cook.

Here are six keys to successful slow cooking:

1. Buy cheaper cuts of meat; tough, lean cuts will cook up tender and juicy.

2. Choose fresh produce, cut into small pieces just before cooking.

3. Remove fats from liquids before adding them to the pot.

4. Allow plenty of time to cook at a low temperature to get the best flavors and textures.

5. Move cooked food to a clean container and refrigerate as soon as possible.

6. Never use a slow cooker to reheat leftovers.

I am looking forward to sharing some great recipes with you in future articles as we enter the winter seasons. Did I hear someone say “stew”? Enjoy!

With veganism becoming more and more popular today, many people following a vegan diet are in desperate need of quick and easy vegan recipes to fit your busy lifestyle. Fortunately, in the last two decades a plethora of vegan recipe ideas and information has emerged to meet the needs of this ever-growing vegan lifestyle. Below are some quick and easy vegan recipe ideas for your breakfast, lunch, and dinner.

Quick and easy vegan breakfast recipes and ideas

Pancakes

Stir in a bowl: 1 cup of flour, 1 tbsp. sugar, 2 tbsp. baking powder and a pinch of salt. Add 1 cup soy/rice/coconut milk and 2 tbsp. oil. Mix the ingredients until the dough is smooth. In a hot, greased skillet, drop large spoonfuls of the mixture. Flip sides when bubbles start to appear (about 2 minutes per side). Add more oil to the pan as needed. Serve pancakes with maple syrup, agave nectar, molasses, soy yogurt, fruit, berries, or another topping of your choice.

fruit shake

For those of you who have a blender, making a breakfast smoothie is a super easy and quick vegan option for breakfast. just mix your choice of a mixture of the following ingredients: soy/rice/coconut milk, soy/coconut yogurt, berries, bananas, dates, raisins, maple syrup, molasses, agave nectar, cocoa powder, grated vegan chocolate, almonds in flakes/slides, crushed brazil nuts, flaxseeds, LSA mix, oatmeal, ice cubes. Serve in a tall glass.

Quick and easy recipes and ideas for vegan lunches

Stir-fried vegetables and tofu

Cook the tofu nuggets in a skillet with hot oil over high heat for 3 minutes or until golden brown and cooked through. Remove from skillet. Next, fry (in peanut oil, to taste) a few slices of carrot, tripe, mangetout, broccoli, or other vegetable of your choice, over high heat for about 1 minute. Next, add a few large spoonfuls. (up to ¼ cup) vegetable broth liquid to skillet, continue to stir vegetables and cook for 3-4 minutes. Add the tofu back to the pan and continue to saute for 1 more minute. Add salt and pepper, plus 1-2 tsp. sesame oil to taste Eat alone or with rice or noodles.

Cookies with many ingredients

For the busy vegan, there is no easier lunch than crackers. But don’t assume that just because you’re eating cookies means lunch has to be boring. First, find in your supermarket or health food store some gourmet vegan cookies Y crisp breads. Buy a variety of them. Next, get to know your coverage options. The suggestions are as follows:

1. Avocado, salt and pepper

2. Soybean paste, tomato, salt, pepper

3. Tomato, vegan “cheese”, salt, pepper

4. Peanut butter, almond butter

5. Tahini, maple syrup

6. Vegan Hummus Dip, Beetroot Dip, Sundried Tomato Dip (from herbal, supermarket or homemade)

7. Soybean paste, salad

8. Soybean paste, dried tomatoes, olives

Quick and easy vegan dinner recipes and ideas

Pasta With “White Sauce”

Cook your pasta and vegetables as usual. To make a tasty vegan “white sauce,” heat 1 tbsp. olive/soybean oil spread in skillet, plus 1 heaped tsp. plain flour or cornstarch. Stir over high heat for 1 minute. Next, add salt, pepper, and dried herbs to taste. Next, you will add your soy/rice milk to the mixture, little by little, stirring constantly. Once the desired consistency has been achieved, turn off the heat and taste for serving. Adjust seasonings as needed. Serve on top of pasta and vegetables. Top with grated vegan “cheese” if desired.

The Grandiose Garden Salad

If you’re sick of salads, maybe you should start making them a little more. No one can get tired of eating a proper, nourishing and flavorful salad. To prepare the Grandiose Garden Salad, add the following ingredients to a large bowl: 1 large package of spinach Y arugula leaveschopped vine-ripened Tomatoes Prayed Cherry tomatoesa few tablespoons of finely chopped sun dried tomatoesboneless olives1-2 minced lawyers1 large thinly sliced cucumber1 ear of horn (either cooked or raw) – grains removed and added to salad, ½ sliced ​​very thin red onions, canned baby beet rootand ½ cup of walnuts. To make the dressing, add 2 tbsp. olive oil, 1-2 tsp. lemon juice or balsamic vinegar, salt and pepper. Gently stir the dressing into the salad. Enjoy the salad on its own or with some toasted sourdough bread.

On her show recently, Oprah Winfrey spoke with Dr. Oz about high-fiber foods for healthy eating and natural weight loss. One of the most fascinating elements of the show featured the doctor describing an experiment in which a group of people ate 11 pounds of raw fruits and vegetables for 12 days. The results surprised everyone, as cholesterol levels were reduced by 25%, blood pressure was reduced by 10%, and each participant lost about 10 pounds.

Dr. Oz, as seen on Oprah, said that the positive effects of consuming enough high-fiber foods will occur “almost immediately.” Fiber helps move substances through your digestive system very quickly. He added: “The bile, when it’s absorbed through the gut, it turns into cholesterol. So when you get a lot of fiber in your diet, you absorb the bile and your cholesterol automatically goes down. It also gets rid of sugar, which helps diabetics. And it’s a great tool if you want to lose weight because it makes you feel full.” Therefore, lots of fiber in your diet makes natural weight loss easier to achieve.

I have known the power of a high fiber diet ever since I lost thirty pounds in a month by consuming more fruits and vegetables. The good news is that it’s now even easier to control my weight with the help of specially formulated health drinks that I discovered are made with all-natural ingredients like real cocoa and strawberries. These tasty shakes take about thirty seconds to prepare. They provide soluble fiber to eliminate fats and toxins at a healthy rate. Another benefit is more energy and better digestion than ever before.

What are some good high fiber foods to lose weight naturally?

1. apples

Fuji, Gala, Golden Delicious Pink Lady, Granny Smith and McIntosh apples each provide 5 grams of fiber.

2. Beans

Black beans provide up to 7 g of fiber per 1/4 cup of dry beans. 1/4 cup of Pinto Beans provides 12 g of fiber per serving and Chickpeas are the best with 9 g of fiber per 1/4 cup serving. What a great tool beans are for healthy weight loss and weight management.

3. Whole grains

A bowl of shredded wheat, toast with multigrain bread, or a bran muffin are healthy choices for high-fiber foods. Each one can give you 3-5g of fiber or more and they are easy to prepare.

4. Natural drinks rich in fiber

Get 5g of fiber in a creamy, cold and delicious chocolate or strawberry milkshake. This is a healthy fast food that is easy to prepare and consumes soluble fiber.

5. High Fiber Foods in Meal Replacement Bars

An energy bar should give you at least 4 g of fiber in one serving. If not, then it’s not worth the calories. There are many options available in that category.

You can eat 11 pounds of fruits and vegetables every day like the people in the experiment as seen on Oprah, or you can try adding some concentrated natural formulas to your diet for a more convenient way to get the benefits of fiber. Search the Internet for natural high-fiber foods and you’ll find it’s easier than ever to get the nutrition you need to lose weight naturally.

Do you know that to keep your heart healthy and your weight under control, you need to walk at least 10,000 steps every day? This may sound daunting, but many activities you do every day, like running errands or housework, can add up to a few hundred or even thousands of steps for you.

To maintain your health and ensure you hit 10,000 steps each day, here are some simple and easy exercises you can do at home. These exercise routines not only help you stay fit but also tone your body as they work on some specific muscle groups. They are much more effective than general exercises like running errands and housework. These are the exercises that you can easily do at home:

– Stretching exercises. Stand with both hands against a wall and swing your left leg back so your foot is flat on the ground. Wait for a few seconds; then repeat this movement with the right leg. Another great stretching exercise you can do is to lie on your back, use both hands, bring your right knee to your chest, and hold for a few seconds. Repeat this routine with the left leg.

– Curl is very easy to do. Simply lie on your back with both hands behind your head and raise your upper body. Repeat this movement 15 to 20 times.

– Leg exercises can be done by lying on your side and lifting each leg repeatedly 15 to 20 times. You can also stand and hold on to the back of a chair and lift your legs back repeatedly.

– Arm exercises. This is important to improve muscle tone. For arm exercises, you can use an exercise band. Place both feet on one end of the band, hold the other ends with each hand, and then repeatedly raise and lower the band (in an up-and-down motion for 10 to 15 minutes). If you have a pair of dumbbells, you can also use them to exercise your arms.

– If you are working at home and sitting in front of your computer most of the time, try pressing your toes down in an up and down motion frequently. This activity will help maintain blood circulation in your legs.

– If you know how to dance, put on a music CD and dance for about 20-30 minutes. This is a great cardiovascular exercise. You can also incorporate push-ups, sit-ups, and jumping rope into your daily exercise routine at home.

– Exercise for the abdominals. I found a great 8 minute video showing how to do abs exercises at home. You can watch the video at “The Best Abs Workout at Home – Just 8 Minutes.”

NOTE: Always do some stretches to warm up before starting any exercise routine to prevent injuries.

Almost everyone has a little blemish they don’t like about their skin, like age spots, uneven skin tone, fine lines, wrinkles, enlarged pores, and blemishes. It only makes sense to apply a product like Kinerase Photo Facials Reversal System Sun Damage Night Moisturizer to reverse the negative effects of the day while you sleep.

Day vs Night – What’s the difference?

If it’s not in your budget to buy a second product to use at night, you can use your moisturizer during the day. While night products are usually a bit richer and recommended, it all comes down to making sure your skin is nourished. So if you only have a daytime blend, this will still work for you for now, as long as it doesn’t contain an SPF. While you sleep, you certainly don’t need these extra ingredients on your face for no reason.

Alternatively, if you have very dry skin and prefer the feel of a moisturizer at night, you can go ahead and use it during the day, but don’t forget to add sunscreen to protect yourself before you leave home.

choose a product

No one likes to go through trial and error with their skin, but sometimes it’s necessary to find a product for life. Fortunately, as long as you’re trying a quality moisturizer like Bare Skin Care Replenishing Night Oil, you don’t have to worry about compromising the health of your skin.

When choosing a product, it’s helpful to first do a self-assessment of your skin to determine what to look for when shopping. If your skin is dry, you can go for a thick cream, but an oily complexion should choose something that is non-comedogenic.

When shopping for a nighttime moisturizing product, look for one that is natural and fragrance-free. You’ll find a whole menu of options, and some will literally turn back the clock for you or at least prevent premature aging. Applying these products is one of the most important things you can do for your skin.

A popular body structure classification system is the use of body types. Used by personal trainers, bodybuilders, and many fitness professionals, body types make transforming your body into the best it can be easier. There are three different body types: endomorphs, mesomorphs, and ectomorphs. The mesomorph body type is athletic and muscular, while the ectomorph body type is slightly muscular and has relatively little body fat. That brings us to endomorphs who struggle to control their body fat percentage, as they have a natural propensity to gain weight, coupled with great difficulty losing weight.

The hardest part is discovering that you are an endomorph. Until you find out, you’re left frustrated and wondering why your friends, who live on junk food and barely move, manage to stay skinny, while you put on a couple of pounds just thinking about a cupcake. You are an endomorph. That means you need to stop comparing yourself to ectomorphs who have naturally fast metabolisms and seem unable to gain weight and mesomorphs who are naturally athletic and excel at just about any sport. Being an endomorph doesn’t mean you can’t look good, you can look amazing, it just means you have to work harder, work longer and be more determined than any other body type.

Endomorphs have different needs than ectomorph or mesomorph body types. Endomorphs must implement a weight loss strategy that employs nutrition and exercise. While other body types can get away with dieting just to lose weight, endomorphs simply can’t. Endomorphs struggle to control their weight in part due to a slow metabolism, by restricting your calories you slow down your metabolism even more. However, exercise increases metabolism and it is imperative that endomorphs exercise almost daily. Without exercise, you will have a hard time losing weight and without exercise, you will almost certainly pack on the pounds again as soon as you stop dieting. Endomorphs should aim to exercise 5-6 days a week for 40 minutes or more. If you’ve been inactive, start slowly and build your endurance and strength, especially if you’re jogging or running, as this is a high-impact exercise. A great way to burn lots of calories, especially for endomorphs, is on the elliptical machine. The elliptical machine is very low impact and means you can exercise just as hard as if you were running or jogging, but without the stress that hitting the pavement or treadmill puts on your body.

Endomorphs are diet experts. You’ve probably tried every diet out there and found that nothing has worked. However, endomorphs should be careful when choosing a weight loss diet. Endomorphs tend to be carb sensitive, which means you’ll do better if you reduce your carb intake and eliminate refined carbs (e.g., sugar, white flour, white bread, white pasta, white rice) entirely of your diet. Building your diet around lean protein and vegetables is ideal for endomorphs, as these foods are relatively low in calories, but provide essential nutrients and are very filling.

Paraplegia is a condition that is related to spinal cord injuries and causes paralysis of the lower body. Although a person with the condition may have some or all mobility of the upper body, muscles may atrophy and there may be decreased cardiovascular health due to inactivity. An inactive lifestyle makes a person more prone to coronary artery disease, obesity, and diabetes. The benefits of doing exercises for paraplegics They include improved mood and strength, a greater range of motion, and the build-up of muscle mass.

Breathing exercises

The degree of paralysis varies among individuals, but many have difficulty breathing. Breathing exercises for paraplegics increase lung capacity and strengthen cardiovascular endurance. It has been recommended by Spinal Cord Injury Network Information Center at the University of Alabama at Birmingham that breathing exercises for paraplegics should start with a deep breath, holding it for five seconds before exhaling. You should then take a deep breath as fast as you can and exhale all the air in your lungs immediately. The pattern is as follows: inhale deeply, hold, inhale, hold. Repeat one more time before exhaling. Finally, take a deep breath and exhale as you count out loud.

bicep curls

Doing paraplegic exercises for the upper body, such as bicep curls, strengthens the arm, promotes better weight gain, and reduces muscle weakening or breakdown. Paraplegics can have muscle weakness and it is vital that you start the program slowly, increasing initial strength by using light weights and then moving on to a more intense regimen. Using free weights provides resistance and helps build stronger muscles. Paraplegic bicep curls strengthen the upper and front arms. To do the exercise, hang your arms outside the wheelchair with a light weight in both hands. Your palms should be facing forward. Slightly bend your arms, lifting the weights toward your shoulders. Stop before they touch your body. Return to straight arm position and repeat until desired reps are achieved.

Shoulder shrugs and lateral raises

These exercises for paraplegics strengthen the shoulders and increase their mobility and range of motion. With a light weight held in each hand, place your arms straight at your sides. Bend your arms until the dumbbells are parallel to the floor. Return to the starting position and then repeat until you complete the desired number of repetitions.

These are just some of the exercises for paraplegics that you can do. There are more exercises that are tailored to a particular disability. You can look them up online or ask your physical therapist about them.

The keto diet. What is the ketogenic diet? In simple terms, it’s when you trick your body into using your own BODY FAT as its main source of energy instead of carbohydrates. The ketogenic diet is a very popular method to lose fat quickly and efficiently.

The science behind it

In order for your body to enter a ketogenic state, you must eat a high-fat, low-protein diet with NO or NO carbohydrates. The proportion should be around 80% fat and 20% protein. This will be the guideline for the first 2 days. Once in ketogenic state, you will need to increase protein intake and reduce fat, the ratio will be around 65% fat, 30% protein and 5% carbohydrates. Protein is increased to preserve muscle tissue. When your body eats carbohydrates, it triggers an insulin spike, which means the pancreas releases insulin (helps store glycogen, amino acids, and excess calories as fat), so common sense tells us that if we cut out carbohydrates, insulin will not store excess calories as fat. Perfect.

Now your body doesn’t have carbohydrates as a source of energy, your body must find a new source. Fat. This works perfectly if you want to lose body fat. The body will break down body fat and use it for energy instead of carbohydrates. This state is called ketosis. This is the state you want your body to be in, it makes a lot of sense if you want to lose body fat while maintaining muscle.

Now to the part of the diet and how to plan it. You should eat AT LEAST one gram of protein per pound of LEAN MASS. This will help in the recovery and repair of muscle tissue after workouts and such. Do you remember the ratio? 65% fat and 30% protein. Well, if you weigh 150 pounds of lean mass, that means 150 g of protein a day. X4 (amount of calories per gram of protein) which is 600 calories. The rest of your calories should come from fat. If your calorie maintenance is 3,000, you should eat about 500 fewer, which would mean that if you need 2,500 calories a day, about 1,900 calories should come from fat! You must eat fat to fuel your body which will also burn body fat in return! That is the rule of this diet, you must eat fat! The advantage of eating dietary fats and the ketogenic diet is that you won’t feel hungry. Fat digestion is slow, which works in your favor and helps you feel “full.”

You’ll do this Monday through Friday and then “carb load” on the weekend. After your last workout on Friday, that’s when carb loading begins. You should have a liquid carbohydrate along with your post-workout whey shake. This helps create an insulin spike and helps you get the nutrients your body desperately needs for muscle repair and growth and to replenish glycogen stores. During this stage (carbohydrate loading) eat whatever you want: pizza, pasta, fries, ice cream. Anything. This will be beneficial for you because it will recharge your body for the next week and restore your body’s nutrient needs. Once Sunday begins, he goes back to the no-carb, high-fat, moderate-protein diet. Keeping your body in ketosis and burning fat for energy is the perfect solution.

Another benefit of ketosis is that once you get into ketosis and burn fat, your body will run out of carbs. Once you load up on carbs, you’ll look as full as ever (with less body fat!), which is perfect for those weekend beach or party times!

Now let’s recap on the diet.

-You must enter the state of ketosis by eliminating carbohydrates from the diet while eating moderate/low fat high protein.

-You must ingest fiber of some kind to keep your pipes as clean as ever, if you know what I mean.

-Once in ketosis, protein intake should be at least one gram of protein per pound of lean mass.

-That’s basically it! It takes dedication to go carb-free for the week, as many foods have carbs, but remember that you will be greatly rewarded for your dedication. You shouldn’t stay in ketosis for weeks at a time as it’s dangerous and will end up with your body resorting to using protein as a fuel source, which is a no no. Hope I helped and good luck with the diet!