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Archive for Quick Weight Loss Diet

May
11

Do what to lose more fat?

Posted by: Harry | Comments (0)

Eat more… that’s what…

but, but….

No ifs, ands, or buts about it…

You MUST eat more on occasion in order to lose fat effectively.

Sticking to the same low-calorie diet (below maintenance) is a sure-fire recipe for disaster.

Don’t trust me on this? I don’t care…

You can do the same doggone thing you’ve been doing with mediocre results, and never achieve the shape you’ve always wanted.

Or…

You can simply trust…

Here’s the prescription if you do (trust that is…):

1. Eat ONLY unprocessed foods (the only thing you can eat from a can or box is raw oatmeal and canned tuna or sardines (Wild Planet brand is the best) or wild salmon)
2. Add healthy fats to almost all your meals. i.e., olive oil, flax oil, UDO’s choice blended oil
3. Eat large amounts of vegetables of the following: broccoli, cauliflower, brussels sprouts, onions, celery, green beans, cabbage, sauerkraut,
4. Eat small amounts of fruit such as apples, pineapple, pears, cherries, strawberries
5. Spices: turmeric, black pepper, Aztec or Himalayan salt

Here’s one of my go-to meals:

1. Heat skillet on high temp
2. Add 3 tablespoons of virgin olive oil
3. Add 1-2 teaspoons of Turmeric
4. Add a couple of shakes of black pepper (the black pepper helps your body absorb the beneficial effects of Turmeric by over 100%).
5. Add vegetables (broccoli, cauliflower, etc) to the heated oil. CAUTION: DO NOT LET THE OLIVE OIL GET TOO HOT AS THE BENEFICIAL PROPERTIES GET REMOVED WITH HIGH HEAT.
6. Cover and stir occasionally.
7. Transfer all to a bowl including remaining olive oil in the pan.
8. Open up either a can of Wild Planet tuna or sardines and add it to the bowl of vegetables (don’t throw away the liquid with these as they are full of Omega 3’s).

Enjoy.

Eat this meal even for breakfast. Trust me, it beats the carb-laden breakfast you’ve likely been eating and wondering why you don’t make any progress.

This could be a meal you have several times per day no problem. Substitute the tuna or sardines for bison, or grass-fed beef, or salmon.

IMPORTANT:

After a hard workout you should consume a much higher carbohydrate meal with starchier carbs such as oatmeal and sweet potatoes within an hour of that hard workout. Have two meals like this before you go to bed (if you work out in the afternoon or early evening).

Once every 7 – 10 days have an entire day where you eat a lot of carbohydrates (and small amounts of protein and fat). Swap this day the next time with a day where you eat a lot of protein and fat (and little to no carbohydrates). The protein and fat should come from (ideally) grass-fed beef, Irish butter (Kerry Gold Brand) and olive oil.

That’s the prescription.

In order to have a life, time the high carbohydrate or fat day on a day when you’re going out with friends or your significant other.

Say goodbye to your fat…
a
You’re welcome

A couple of days ago, I discussed the importance of “turning it up a notch” as far as your workout routine is concerned. This is a great way to see results in your quick weight loss diet. As I explained, increasing intensity is one of the best ways to reach your fitness goals and avoid exercise plateaus. Now, as a follow-up to that, I do want to point out an make very clear that you can’t increase intensity forever. Obviously our bodies, no matter how fit we are, have a limit before they start to “break down” in a sense.

This “break down” is often referred to as “over training” or “over exertion” and can really hinder your progress on your quick weight loss diet journey. So, how can you avoid over training? Well, firstly, understand how we build muscle. There is no magic pill that will make you strong and lean over night, and the use of steroids and other dangerous substances can cause extensive-and permanent-damage to your body. So that leaves opnly one way to build new lean muscle. Yeas, I know it’s not what you want to hear, but diet and exercise-namely strength training-are the answers.

When we exercise and use our muscles, we “tear” the muscle in a way and wear it down so it gets accustomed to doing a certain type of activity, exercise, or lifting a certain amount of weight. After being worked in this manner, however, the muscle needs to rest in order to recuperate and rebuild strength. With the right amount of exercise and recuperation time, the muscle will become bigger and therefore more capable of doing more work.

If we throw off this delicate balance of exercise and rest days, we risk injuring ourselves. Overworking your body and muscles can cause a number of problems and can lead to

Be sure to listen to your body in order to prevent injury during your quick weight loss diet journey.

Be sure to listen to your body in order to prevent injury during your quick weight loss diet journey.

injuries preventing us from being able to exercise at all for extended periods of times. Examples of injuries that can result are torn or pulled muscles, ligaments, and tendonitis.

So how can we know how to find this balance? Here are some guidelines you may want to follow:

1. Have a training schedule where you pre-plan your rest days. Make sure you throw in at least one day a week where you give your body a chance to relax altogether from exercise.

2. When strength training, be sure to evenly distribute your time over all major muscle groups. For example, if you are working upper body today, give those muscles a rest tomorrow and focus on some leg work. This will give time for your muscles to rest while still getting some exercise in by focusing on another area of the body. Never overwork one part of the body while neglecting the rest.

3. If training for an event, build up your intensity until about a week or two before the event. As the event nears, exercise at a more moderate intensity level to avoid injury. Some professional athletes take a few days to a whole week off before the big event to be sure to get enough rest to recuperate and re-energize!

4. Listen to your body! No one knows your body better than you do. If you feel dizzy, light-headed, or feel that you have an injury, stop exercising immediately and assess the situation. Find out if your symptoms are due to over training, extreme heat, dehydration, or injury.

It’s great to be motivated and to want to exercise and be fit. BUT, we need to take care of our bodies as well, and sometimes, that means resting. Be active but be smart, listen to your body and stay focused in order to reach your fitness goals.

Take Charge!

Fitness King

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

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It’s finally sunny today here in Miami Beach. It’s been raining for at least 2 weeks now… no kidding. Wet, soggy, and humid. Not exactly what you come to Miami Beach for.

So I wanted to talk to you today about vitamins and antioxidants. DON’T LOSE ME – THIS IS IMPORTANT. (this blog post will be a little long, but has some important info and ramifications for your future health on this planet – some of the findings I’ll share with you will be quite shocking).

Vitamins and minerals must be a part of your quick weight loss diet

Vitamins and minerals must be a part of your quick weight loss diet

Most people are not “proactive”, and instead “react” to things that happen to them. What I mean by this is most people turn to doctors, or medicines when some ailment strikes them. From a simple cold, to something more deadly – like cancer. But did you know the things you put into your body can help, or harm your ability to fend off diseases our Nation seems to be stricken with?

So Listen Up! (it’s for your own good)

Evidence suggests that the most important contributor to proper immune function is what you eat. For you to stay healthy — and to recover quickly from illness and help prevent disease — your immune system must be healthy too.

THE ANTIOXIDANT SHIELD

You’ve probably already heard about free radicals. These molecules cause cells to break down, speeding the aging process, promoting heart disease and cancer and weakening the immune system. There’s no way to completely avoid free radicals. They’re produced within the body as a result of normal metabolic processes. But certain antioxidant compounds destroy free radicals.

VITAMIN E

Vitamin E - must add to your quick weight loss diet

Vitamin E - must add to your quick weight loss diet

This potent antioxidant forestalls the gradual decline in immune function brought on by aging. It boosts synthesis of antibodies and encourages reproduction of key infection-fighting cells called lymphocytes.

People who take vitamin E supplements mount a stronger immune reaction against invading viruses and bacteria. They also enjoy a reduced risk for cancer.

It’s hard to get adequate amounts of vitamin E in your diet but good sources include seeds, nuts, avocados, and healthy vegetable oils (flaxseed, evening primrose oil, hemp oil, sesame oil, and sunflower oil).

CAROTENIDS

Beta Carotene - must add to your quick weight loss diet

Beta Carotene - must add to your quick weight loss diet

These antioxidants increase the number of lymphocytes and natural-killer cells. Supplements are available, and the best food sources are fruits and vegetables — especially carrots, kale, collard greens, tomatoes and cantaloupes.

VITAMIN C

It energizes the immune system to react more vigorously to cancer cells and microbes. Diets rich in vitamin C have been linked to reduced risk for breast, colorectal and prostate cancer.

Good natural sources of vitamin C include all citrus fruits, cantaloupes and green or red peppers.

Vitamin C - good for colds... great for your quick weight loss diet

Vitamin C - good for colds... great for your quick weight loss diet

MINERALS

Minerals are needed for the synthesis of proteins, which are key components of all cells and enzymes in the body…

ZINC

The most important mineral for immune function, zinc boosts the number of lymphocytes and helps natural-killer cells attack cancer cells.

Trace Minerals - essential for your quick weight loss diet

Trace Minerals - essential for your quick weight loss diet

The average person needs 15 mg of zinc a day. Higher dosages seem to impair immune function.

Meats and whole grains are good sources.

IRON

An iron deficiency increases infection risk by weakening many different types of immune cells. Too much iron impairs immune function too.

Meats and beans are good sources. Iron pills are good only if a doctor has found you to be iron-deficient.

SELENIUM

This mineral encourages growth of immune cells and stimulates production of antibodies.

Grains, nuts, seeds and fish are good sources of selenium. Because too much selenium can cause digestive and neurological problems, supplements generally are not a good idea.

IMMUNITY BOOSTERS

Research is beginning to confirm what traditional healers have long known — that certain foods and herbs boost immune function…

Shiitake mushrooms - a great quick weight loss diet addition

Shiitake mushrooms - a great quick weight loss diet addition

  • SHIITAKE MUSHROOMS. Studies in Japan show that these mushrooms boost immune function and inhibit viral multiplication. In Japan, a shiitake derivative called lentinan is used as a cancer-fighting drug. Shiitakes are tasty in soups, stews and vegetables dishes. Eat two to six shiitakes a week.
  • REISHI MUSHROOMS. These Chinese mushrooms boost reproduction of lymphocytes and trigger production of chemical “messengers” that coordinate immune system activity. Eat two to four reishis per week.
  • GARLIC. Garlic is a good source of selenium and of certain compounds with anti-infection and anticancer properties. Season food with garlic at least three times a week.
  • ECHINACEA. This popular herb boosts the ability of immune cells to swallow up cells infected with viruses…and stimulates production of compounds that coordinate the immune system’s response against yeast infections. Echinacea extract should be taken for no more than three days in a row — when you have a cold or flu, or feel one coming on. The usual dose is 30 drops of echinacea tincture, twice a day.

ONE FINAL THOUGHT

If you aren’t supplementing regularly with vitamins and minerals you may be deficient and not even know it. Why? Because of our society’s propensity to consume processed foods. And processed foods are notorious for being calorie rich and nutrient poor.

Combined with massively depleted levels of minerals in our soils (from excessive crop production) and you have the basis for widespread vitamin and mineral deficiency in our society.

This is also true a statement: the processing of whole foods destroys a lot of the phytonutrients they contain (plant nutrients including antioxidants and healthful enzymes). This means the more processed foods we eat, the more likely we lack the necessary raw materials to assure our bodies not only function optimally, but also help prevent disease from forming.

In fact, you should be quite alarmed at all of this.

I’ve reproduced for you key elements of a US Senate Document #264 written in 1936 and submitted as part of a Congressional investigation into US farming practices.

(selected excerpts from) US SENATE DOCUMENT #264:

”Most of us today are suffering from certain dangerous diet deficiencies which cannot be remedied until the depleted soils from which our foods come from are brought into proper mineral balance.”

”The alarming fact is that foods-fruits and vegetables-grains now being raised on millions of acres of land that no longer contains enough of certain minerals, are starving us…no matter how much of them we eat!”

”This talk of minerals is novel and quite startling. In fact, a realization of the importance of minerals in food is so new that the textbooks on nutritional dietetics contain very little about it. Nevertheless it is something that concerns all of us, and the further we delve into it the more startling it becomes.”

”Laboratory tests prove that the fruits, the vegetables, the grains, the eggs and even the milk and meats of today are not what they were a few generations ago. No man of today can eat enough fruits and vegetables to supply his system with the minerals he requires for perfect health…”

“No longer does a balanced and fully nourishing diet consist merely of so many calories or certain vitamins or a fixed proportion of starches, proteins, and
carbohydrates. We now know that it must contain, in addition, something like a score of trace minerals.”

“It is bad news to learn from our leading authorities that 99 percent of the American people are deficient in these minerals, and that a marked deficiency in any one of the more important minerals actually results in DISEASE. Any upset of the balance, any considerable lack of one or another element, however microscopic the body requirement may be, and we sicken, suffer, and shorten our lives.”

”This discovery is one of the latest and most important contributions of science to the problem of human health.”

”Dr. Northern asked himself how foods can be used intelligently in the treatment of disease, when they differed so widely in content. The answer seemed to be that they could not be used intelligently. In establishing the fact that serious deficiencies existed and in searching out the reasons therefore, he made an extensive study of the soil. It was he who first voiced the surprising fact that we must make soil building the basis of food building in order to accomplish human building. Bear in mind, says Dr. Northern, that minerals are vital to human metabolism and health-and that no plant or animal can appropriate to itself any mineral which is not present in the soil upon which it feeds.”

”We know that vitamins are complex chemical substances which are indispensable to nutrition, and that each of them is important for the normal function of some special structure of the body. Disorder and disease result from any vitamin deficiency. It is not commonly realized, however, that vitamins control the body’s appropriation of minerals, and that in the absence of minerals they have no function to perform. Lacking vitamins, the system can make some use of minerals, but lacking minerals, vitamins are useless.”

”Certainly our physical well being is more directly dependent upon the minerals we take in to our system than upon calories or vitamins or upon the precise
proportions of starch, protein or carbohydrates we consume.”

”So it goes, each mineral element playing a definite role in nutrition. A characteristic set of symptoms, just as specific as any vitamin deficiency disease, follows a deficiency in any one of them. It is alarming, therefore, to face the fact that we are starving for these precious health-giving substances.”

”Sick soils mean sick plants, sick animals, and sick people. Physical, mental and moral fitness depends largely upon an ample supply and a proper proportion of minerals in our foods. Nerve function, nerve stability and nerve cell-building likewise depend upon trace minerals.”

”Our soils, which are seriously deficient in trace minerals, cannot produce plant life competent to maintain our needs, and with the continuous cropping and
shipping away of those trace minerals and concentrates, the condition becomes worse.”

”One sure way to end the American people’s susceptibility to infection is to supply through food, a balanced ration of trace minerals. An organism supplied
with a diet adequate to, or preferably in excess of, all mineral requirements may so utilize these elements as to produce immunity from infection quite beyond
anything we are able to produce artificially by our present method of immunization. You can’t make up the deficiency by using a patent medicine or drug.”

”Prevention of disease is easier, more practical, and more economical than cure. Disease preys most surely and most viciously on the undernourished and unfit
plants, animals and human beings alike, and when the importance of these obscure mineral elements is fully realized, the chemistry of life will have to be rewritten. No man knows his mental or bodily capacity, how well he can feel or how long he can live, for we are all cripples and weaklings.”

What’s astounding about this is it was written over 70 years ago. The warning bells on soil depletion were already being sounded by those in the know back then.

What does this mean for you today? Do you think the situation is any better or worse? I think you know what the answer has to be. Even our most advanced medicines today have not been able to stem the tide of increased disease in this country.

Ask yourself this question… How do you feel… I mean really feel? Are you energetic all the time? Or do you feel tired all the time?

The next question is what are you going to do about it?

I have developed a high-potency antioxidant/vitamin/trace mineral blend that accomplishes what nature cannot do anymore. If you’re interested I have a trial offer for a FREE BOTTLE (just pay for shipping & handling) if you agree to try it on a regular basis. This offer is only available in limited quantities for those savvy and smart enough to realize they can’t get fully healthy simply from food alone. I wouldn’t delay as I only have so many bottles I can afford to give away for free. CLICK HERE For Your Free Bottle Deal.

Take Charge!

Fitness King
P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

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My Interview with Bill Phillips after Winning the Body For Life Contest