Weight Loss #3 Part 11

-9lb!!! In a week and a half!!!! Woohooo!!!!

Here's what's been going on, hence the silence. I'll share my workout and then my diet. The results are incredible. My thighs are toning up so fast, my strength has increased by a lot and I've rediscovered my posture. I have incredible energy and I feel really good. I've been on a fat burning, muscle toning diet for a week and I've lost 7lb already. I'm on this particular diet for another week or two. Then I'll alter it according to my needs. The weight training is just great, in all ways. I have never seen or gotten faster results before. This is the way.

I lift heavy, my body responds well and I get results fast. My strength has sky rocketed. I love it! I workout 4-5 times a week. So,

My workout

Workout  1

20 minutes of stair master. Each week I rev it up by a level. I started at 3, and I'm nearly at 7.

1.      Squats with weights 10 x 4
2.      Leg Extension single legs 10 x 4 each leg
3.      Cross Step-ups on a Bench (with weights)
10 x 4

4.   Hammy curls 10x 4


Workout  2

20 minutes of stair master

1.      Shoulder Press
10 reps per weight for 4 sets
2.      Lateral Raise
10 reps per weight for 4 sets
3.      Rear Deltoids Row: (no drop set on this one)
8-10 reps per weight for 4 sets
4.      Front Shoulder Press
10 reps per weight for 4 sets
5.      Assisted Pull-ups 4 grips: (wide, regular, close, underhand)
15-20 reps per weight each for 4 sets
6.      Bent-Over Row
10 reps per weight for 4 sets

Workout 3

20 minutes of stair master

1.      Lunge with Bicep Curls: (alternate leg-long distance) 15 pounds per hand with dumbbells
30 steps per leg for 4 sets
2.      Biceps Curl
10 reps per weight for 4 sets
3.      Overhead Triceps Extension
10 reps per weight for 4 sets
4.      Dumbbell Triceps Punch Outs: 15 pounds in each hand
20 reps for 4 sets
5.      Hammer Curls:
6 reps per weight 4 sets

workout 4

20 minutes of stairmaster

1.      Push -up Burn Outs: (as many as you can)
4 sets
2.      Circle Chest Flyes: (lying down back on bench)
10 reps for 4 sets
3.      Rest of the Day: Core

The Diet

During this 2 weeks, avoid people,  parties etc. I even have a hard time following the diet when I have people over for coffee or I go out. Too many temptations.

Prep everything. Weigh, bag and freeze. Easy way to pull the exact amount when needed. Especially when hungry!

Keep yourself busy. Stay away from cooking shows. Drink plenty of water.
Eat every 3h. This is key!

Breakfast :
2x omega capsules.
45g quick oats boiled in water,  100g of fat free cottage cheese/or 4 egg whites and 100g frozen berries or
Blend one egg white, water and 45g oats together. Pinch of salt and baking soda. Fry as a large single pancake (using no oil or butter!) and serve with 3 egg whites fried or boiled . Sprinkle with cinnamon, serve with 100g of berries.
You can sweeten with stevia or xylitol.

Lunch: 100g skinless lean chicken, beef or fish. Weigh before you fry.
200g vegetables, mushrooms etc. No peas,  corn, pumpkins or high starchy veggies
5 ml of quality oil either drizzled on top or fry with
25g fat free cottage cheese or 1 egg white
I usually slice my meat very thin when it's thawing. This way,  I get many pieces of meat and it feels like I have a lot... It lasts!
Any spices are fine,  use little salt. Garlic is yummy! And a pinch of taco spice seasoning... Mmmmmmm

Either 6 egg whites with 100g frozen berries (I make a berry, stevia and water smoothie)  or
fat free Greek yoghurt 250g with 100g of frozen berries. You can use stevia or xylitol to sweeten. Don't use artificial sweetener because they prevent the fat loss hormone from working. 

same as lunch but add 40g dry/80g cooked of pasta/rice/Quinoa. Or one potato/sweet potato about 150g. Weigh the grains before you cook them. They usually double in weight but either way... 

Evening snack:
10g wheat bran with 250g Greek yoghurt and 100g frozen berries or
6 egg whites and drink the wheat bran with water and berries(make into a smoothie)
+2 omega capsules 

Drink 2 to 3 liters of water a day. You can drink herbal tea too

Don't be tempted to eat a few Fries or popcorn here or there,  because this is chemistry and it will stop the whole burning process  - and it will just be all in vain. Remove every temptation and find an escape in thoughts or activities

I think you will lose quite a bit of fat in these two-4 weeks...depends how long you want to do this,  4 weeks is max. Time passes anyway,  you might as well... 

I weighed and bagged two 100g bags X 14 days of meat (LEAN!) in to the freezer
And two 200g bags X 14 days of mushrooms, veggies into the freezer. I am a big fan of mushrooms, broccoli and runner beans. Or you can eat cucumber and tomato fresh... I like my beans though.. Fresh lettuce weighs little if you are looking for quantity...

What else? I use a lot of cayenne pepper as it also boosts the metabolism... And encourages water consumption hahaha! 

I don't fry with the oil,  I Drizzle it on my food because I need it more than the frying pan does :) 1ts is like 5g

Print out this blog post and stick it onto your fridge!

I did this diet when my second child was born and whatever I lost which was -a lot,  did not come back because I didn't sacrifice my fat burning muscles 

Example day:
8am breakfast
11am lunch
2pm snack
5pm dinner
8pm evening snack

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