Thursday, September 4, 2008

How have I lost my weight?

So, I never thought to do this but since someone asked I thought it might be helpful to let you know how I have lost my weight. I went from being a very inactive and lazy person to the new me who feels guilty if I miss one day at the gyms. Here is how my workouts go:

I do 5 days a week in the gym, 60 minutes of cardio each day. I started with 30 minutes and just added from there until I got to 60 minutes. When I first started out I had a trainer who did my strength training2 days a week with me also. Now, I don't have the money for that so I try to get 2-3 strength training days in on my's not enough to just do cardio!!!

Here is how my eating changed:

Well first of all, I realized that this new way of eating has be a life style change and not a temporary diet. So, I embraced the food list my trainer gave me and have tranformed the way I think about foot ever since. Here is a grocery list of foods you should be buying and eating...if it's not on this list you shouldn't start out with it. You can add some stuff in as you go:

· Boneless, Skinless Chicken Breast
· Boneless, Skinless Turkey Breast
· Tuna (fresh or water packed)
· Fish (salmon, seabass, halibut)
· Shrimp
· Extra Lean Ground Beef or Ground Round (92-97% lean)
· Protein Powder
· Egg Whites or Eggs
· Beef Tenderloin (a.k.a. Filet, Filet Mignon)
· Lean Ground turkey, Turkey Breast Slices or Cutlets (fresh meat, not deli cuts)

Complex Carbs
· Oatmeal (Old Fashioned or Quick Oats) – NOT pre-packaged oatmeal
· Sweet Potatoes (Yams)
· Beans (pinto, black, kidney, chick peas)
· Oat Bran Cereal
· Farina (Cream of Wheat)
· Low Sugar Multigrain Hot Cereals
· Pasta (whole wheat/spinach)
· Brown Rice
· Rice (white, jasmine, basmati, Arborio, wild)
· Potatoes (red, baking, new)

Fibrous Carbs
· Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
· Broccoli
· Asparagus
· String Beans
· Fresh Spinach
· Bell Peppers
· Brussels Sprouts
· Cauliflower
· Celery

Other Produce & Fruits
· Cucumber
· Green or Red Pepper
· Onions
· Garlic
· Tomatoes
· Zucchini
· Fruit (if acceptable on diet): bananas (NO brown spots), apples, grapefruit, peaches, strawberries, blueberries, raspberries
· Lemons or Limes

Healthy “GOOD” Fats
· Natural Style Peanut Butter – NO Hydrogentated Oils
· Olive Oil or Safflower Oil
· Nuts (peanuts, almonds) – DRY ROASTED or RAW Only
· Flaxseeds (sprinkle on food) or Flaxseed Oil
· Sunflower Seeds

Dairy & Eggs
· Low-fat cottage cheese
· Low or Non-Fat Milk
· Eggs or Egg Beaters

· Bottled Water – AT LEAST 100 OUNCES PER DAY
· Crystal Light

Condiments & Misc.
· Fat Free Mayonnaise
· Reduced Sodium Soy Sauce
· Reduced Sodium Teriyaki Sauce
· Balsamic Vinegar
· Salsa (Newman’s Own – Pineapple or Mangp is the best!!)
· Chili Powder
· Mrs. Dash
· Steak Sauce
· Sugar Free Maple Syrup
· Chili Paste
· Mustard
· Extracts (vanilla, almond, etc.)
· Low Sodium beef or chicken broth
· Plain or reduced sodium tomatoes sauce, puree, paste
· Cinnamon

Here is an average day in the life:

breakfast- 3 egg whites with a whole wheat english muffin and i can't believe it's not butter
snack- strawberries, blueberries and a danon yogurt
lunch- salad with spinach, chicken, chick peas, carrots, sunflower seeds, tomatoes, cucumbers, balsamic vinegar and olive oil
snack- apple with 1/4 cup dry roasted peanuts
dinner- 6 oz protein with veggies

Alright, I totally can't take credit for any of this info. I got it from my trainer and am only sharing because I think you all need to know a plan that will work. Trust me....I was the worst of the worst of the worst when it came to eating and EVEN I can eat like this!

Comment if you have questions....I truly hope this helps someone!!

Phat Teacher