Is the statement Eat More and Do Less Cardio to Lose that Unwanted Weight true? That is what many others including Jay Nelson thought. This 42 year old resident of New Jersey, busy husband and father of 3 could not believe what was being told to him. Like many people after the holiday have passed, Jay became disappointed with his weight gain and was even frustrated with his efforts to loss the weight that provided no end results. He had been trying to eat less and get in at least 4 miles of running a day, but every time he tried this routine he ended up with back problems and would give into hunger. Can you imagine the surprise when he had to eat more and do much less cardio workouts to achieve the results that he wanted. It's been almost 3 months and Jay has lost a total of about 30 pounds, and 9 inches off the waist. He eats all the food he wants and exercise less than an hour per a week. So what do you think is the secret to this mans success? He used three basic weight loss principles that anybody can incorporate until there life style.
1.) Jay started to do strength training about three times a week.
The key is to do the right strength training for your weight loss efforts. Jay did not go from one machine to the next doing reps. Strength training that incorporates exercises that use your whole body and keeps up your heart rate the entire time is better. You should try doing three exercise back to back using a stability ball, free weights and your own body weight. You will see how quickly your heart weight will start to go up. There will be no lounging around and talking during this exercise routine. The intensity needs to be high, and the workout will take about 45 minutes. You need to incorporate your strength training, and reduce aerobic cardiovascular training. This will be beneficial to your success. The only tissue in your body that is capable of burning fat is your muscle.
So, if you have more muscles you will be burning fat through out your day. The amount of muscle in your body will also affect your metabolism. This is the exact reason why men can eat more than women because they have more muscle mass. For instance if you have one pound of muscle it requires approximately 50 calories a day. So you need to build up your muscle mass so you can eat more through out the day and sill lose weight easily.
Aerobic exercises will burn calories while your working out, but it will not do anything for your muscle mass. So your not burning calories throughout the day.
2.) Jay did interval training with aerobic cardiovascular exercise.
So essentially your body will become use to anything your doing for long periods of time. The aerobic cardiovascular exercise you do can make fat burning more effective.This is exactly what you do not want. (If your car became more effective at burning gas, you would probably start using it less and less). The same thing goes for your body. So do not let your body become effective at burning fat because your going to loss less of it for the same amount of work. So for instance when you start you will burn 200 calories for 2 miles of running. In two months, you will be down to about 150 calories for your 2 mile run. So what’s going to end up happening is you will increase your distance just to get rid of those same 200 calories. I do not know how you feel but this is exactly what i want to avoid doing. Interval training is a serious of intense activities separated by a short period of rest. You will want to constantly change the intensity with cardio during the entire workout. You want to alternate for high intensity to low intensity. So on the elliptical machine you could do a 5 minute warm-up. Then one minute at a high intensity usually a level 9 or 10. The two minutes at a lower intensity usually a level three or four. Do this in three minute rounds three to four times. As time goes on gradually increase your intensity level once you feel it starting to get easier.
You should cool down for about 5 minutes, and that is a total of around nineteen to twenty minutes of cardio exercising, not an entire hour! You need to keep your body guessing so it does not become accustomed to anything your doing.
3.) Jay now eats a lot of food throughout the day.
Jay's amazed with his new meal plan. Jay was allowed to eat more than he was currently eating, and he could not believe that this would help him lose that unwanted weight. The most drastic difference was the food he would be choosing for himself.
Every meal he ate was comprised of a carbohydrate, protein and a good fat. Jay ate lots of eggs the organic of coarse. He had meat, poultry, vegetables, whole grains, olive oil, nut butter and raw nuts. In order for Jay to burn fat he had to make his body believe it was not starving. The only way you can do that is by feeding it. So what you can do to achieve these same impressive results is incorporating exceptional strength training and some intervals of cardio to your workout. Just do not be doing one all of the time, and make sure your whole body is moving. Please do not sit on any machines. You want to be in constant movement all the time.
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Low Carb, Gluten Free Meatloaf
Meatloaf is often a family dinner staple and can be put together quickly and easily for a simple and healthy dinner solution.
Here is my recipe for healthy meatloaf. Not only does it taste delicious, it is lower in carbs and gluten free by using the right kind of breadcrumbs.
Ingredients:
1 pound Grass Fed ground Buffalo or Beef
1/3 cup gluten free bread crumbs (they are made from rice and I found them at the health food store)
1/3 cup organic ketchup (yes, this adds in some sugar so be careful if you are very sensitive to sugar)
½ red onion finely chopped
Lots of the following spices: dried parsley, oregano, basil, and garlic powder (I know “lots” is not a measurement but I’m not sure how much I put in there but I do know it was a good amount of each.)
Celtic Sea Salt and black pepper
1 organic egg
Directions:
Pre-heat oven to 350 degrees.
Grease an 8 ½ x 4 ½ inch loaf baking pan with organic, unrefined coconut oil.
In a mixing bowl, mix all the above ingredients together
Place the mixture into the prepared loaf pan and shape into a loaf
Bake in the preheated oven for 45 minutes or until done. Allow to stand 5 minutes before slicing.
I hope you enjoy this meatloaf as much as my family and I did!
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Mini Vegetable Frittatas
Ingredients:- 8 large organic eggs
- ½ cup organic milk, preferably raw (I’m going to try and use coconut milk next time and see if that works since I don’t eat very much dairy, but I figured I would stick to the recipe exactly as it was written for the first time.)
- 1 Tbsp. butter
- 1 cup zucchini, diced
- 1 cup red pepper diced
- 1 cup sliced fresh mushrooms
- 1 leek diced
- ¼ cup fresh Italian flat leaf parsley, chopped finely
- 1 tsp. Celtic Sea Salt
- ½ tsp. black pepper
Preheat oven to 350 degrees F. Grease a large muffin tin with butter. Whisk eggs and milk together in a large missing bowl. Set aside.
Heat butter in a medium skillet or frying pan over medium heat. Place zucchini, red pepper, mushrooms and leek in a skillet and sauté until vegetables become soft, about 5 minutes. Remove from heat and stir in parsley, salt and pepper. Fold vegetables into egg mixture.
Fill muffin cups three-quarters of the way full with vegetable frittata batter. Bake 20 to 30 minutes until frittatas are set and browned on top.
Serve hot or let cool and store in the fridge for later.
Makes 8 to 10 mini vegetable frittatas.
Yummy!
No Mayo DSP Coleslaw
(makes 8 servings)
1 medium tomato, diced
1 teaspoon salt
1 teaspoon pepper
1 (16 ounce) package shredded coleslaw mix
1/4 cup lime juice
Place the tomato in a large bowl, and season with salt and pepper. Stir in the coleslaw mix and lime juice. Refrigerate for 10 minutes before serving.
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1 medium tomato, diced
1 teaspoon salt
1 teaspoon pepper
1 (16 ounce) package shredded coleslaw mix
1/4 cup lime juice
Place the tomato in a large bowl, and season with salt and pepper. Stir in the coleslaw mix and lime juice. Refrigerate for 10 minutes before serving.
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Organic Mayo
1 large egg yolk, at room temperature
¾ cup oil *
1/8 tsp salt
1 tbs lemon juice
½ teaspoon Dijon mustard
Set up your electric beater or blender. Place the egg yolk and salt and add the mustard, lemon juice and blend on pulse. Keep the blender running as you add oil drizzling very slowly. This will take a few minutes. Don’t rush the process. The oil may begin to separate from the egg. When all the oil has been added, add more salt and lemon juice. Refrigerate for up to five days. Stir before serving.
* Notes on oils
Extra Virgin Olive Oil can be used, however, walnut oil makes gives it a more buttery taste.
Hazelnut oil gives this a nutty flavor.
Truffle oil works great and gives it a more earthy flavor but also makes for a more pricey mayo.
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¾ cup oil *
1/8 tsp salt
1 tbs lemon juice
½ teaspoon Dijon mustard
Set up your electric beater or blender. Place the egg yolk and salt and add the mustard, lemon juice and blend on pulse. Keep the blender running as you add oil drizzling very slowly. This will take a few minutes. Don’t rush the process. The oil may begin to separate from the egg. When all the oil has been added, add more salt and lemon juice. Refrigerate for up to five days. Stir before serving.
* Notes on oils
Extra Virgin Olive Oil can be used, however, walnut oil makes gives it a more buttery taste.
Hazelnut oil gives this a nutty flavor.
Truffle oil works great and gives it a more earthy flavor but also makes for a more pricey mayo.
Check Out The Diet Solution Program.
Warm and Nutty Cinnamon Quinoa
Serves 4
Ingredients
1 cup coconut milk
1 cup water
1 cup organic quinoa, ( rinse quinoa before cooking)
2 cups fresh blueberries
1/2 teaspoon ground cinnamon
1/3 cup chopped pecans or walnuts
Directions
Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blueberries and cinnamon (you can also add a little stevia to sweeten); transfer to four bowls and top with pecans or walnuts.
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Ingredients
1 cup coconut milk
1 cup water
1 cup organic quinoa, ( rinse quinoa before cooking)
2 cups fresh blueberries
1/2 teaspoon ground cinnamon
1/3 cup chopped pecans or walnuts
Directions
Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blueberries and cinnamon (you can also add a little stevia to sweeten); transfer to four bowls and top with pecans or walnuts.
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Isabel’s Oatmeal Concoction
Ingredients
•½ cup dry oatmeal (slow cook oats, not instant) made with water.
•2 organic eggs
•Cinnamon and stevia to sweeten (optional)
Directions
In order to make this a fast and easy breakfast, I cook the oatmeal the night before (while I’m cooking dinner) or make 2-3 servings of it at once and store in the refrigerator for the next few days.
I put my serving of oatmeal in a saucepan and heat up. Once the oatmeal is really hot, I crack the eggs right into the oatmeal (like egg drop soup) and stir them into the oatmeal without breaking the yolk. The whites and the yolk cook in the hot Diet, Oatmeal oatmeal. I then sweeten it with a bit of stevia and cinnamon.
I love it! And it takes me less than 10 minutes to make in the morning. You’ve got to try this one. You will either thank me or you’ll make fun of me like my husband.
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•½ cup dry oatmeal (slow cook oats, not instant) made with water.
•2 organic eggs
•Cinnamon and stevia to sweeten (optional)
Directions
In order to make this a fast and easy breakfast, I cook the oatmeal the night before (while I’m cooking dinner) or make 2-3 servings of it at once and store in the refrigerator for the next few days.
I put my serving of oatmeal in a saucepan and heat up. Once the oatmeal is really hot, I crack the eggs right into the oatmeal (like egg drop soup) and stir them into the oatmeal without breaking the yolk. The whites and the yolk cook in the hot Diet, Oatmeal oatmeal. I then sweeten it with a bit of stevia and cinnamon.
I love it! And it takes me less than 10 minutes to make in the morning. You’ve got to try this one. You will either thank me or you’ll make fun of me like my husband.
If Your Ready To Get On A Weight Loss Plan That Works Check Out The Diet Solution Program.
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