| So you are one of those people that are | | | | |
| looking for a quick weight loss miracle? | | | | 1 Minute Low Intensity |
| | | | |
| You are reading this article, because you | | | | 30 Seconds High Intensity |
| think that I am going to bestow on you a | | | | |
| miracle weight loss treatment and you will be | | | | 3-5 Minutes Cool off (Walking it off)...go |
| saved from your "obesitized" or overweight | | | | home.You can change this outlay, but it's not |
| life.Well my dear friend, there is no such | | | | recommended that you decrease the time spent, |
| this as a miracle weight loss drug, but I AM | | | | nor should you increase it too much in your |
| going to point you in the direction of | | | | beginning stages. You can add to it later, |
| something that will speed up your weight loss | | | | but remember to keep your higher intensities |
| like none other.Being overweight is fine for | | | | shorter than your low intensities with the |
| some people, but it's an horrible feeling | | | | higher intensities increasing during the |
| when you are self-consious. The worst thing | | | | workout and finally decrease.O.k. Let's get |
| ever is to suddenly gain a considerable | | | | to how to combine those "good foods" up there |
| amount of weight and peole telling you that | | | | into an effective diet to lose weight very |
| you have. Just the thought that others around | | | | quick.I am going to provide you with a 2 day |
| you constantly think about how fat you became | | | | sample diet routine. You can eat the same one |
| makes one feel extremely self- conscious. You | | | | every day, but a little change now and then |
| start to feel very ashamed and in most cases | | | | would help you stay focused with you diet and |
| of weight gain, depressed.Now, I know you | | | | excercise.QUICK WEIGHT LOSS MEAL PLAN - |
| don't want to be overweight. I am not even | | | | SAMPLE DAY 1Breakfast: 1 large egg, 3 egg |
| going into all the negative effects that | | | | whites, 2 Slices Whole Wheat toast, 1 slice |
| being overweight has on your life and body. | | | | lean bacon, 1 tomato/green pepper sliced, 1 |
| You know that it's very bad and it's all you | | | | teaspoon ground flaxseed, half a glass of |
| need to know. In some cases it can lead to | | | | orange juice. |
| death o.k!So what should you do to lose | | | | |
| weight?I am going to tell you a secret that | | | | Scramble whole egg and whites and add |
| nobody else is probably going to tell you | | | | flaxeed. Fry in a pan that's sprayed with |
| about weight loss. All you have to do is | | | | vegetable oil,if you don't have just fry it |
| follow this article and apply what you learn | | | | in a non stick pan. Put everything on your |
| here and I promise you you will lose weight. | | | | toast. Add your bacon and tamatoes or any |
| You have to follow what I teach you here | | | | other vegetable.Snack: 1 bowl High fiber |
| exactly. If you do, you will reap the | | | | cereal or Oatmeal cerealLunch: Add the |
| benefits.The secret?Here it is...It's all in | | | | following foods to make a sandwich - 2 slices |
| your diet. This is the number one thing you | | | | whole wheat bread. 2 ounces(56 grams) sliced |
| should conquer and I promise you that you | | | | roast beef, 2 leaves lettuce(washed |
| will lose weight. In a moment I will explain | | | | obviously), teaspoon of low fat mayonnaise |
| to you very simply what principles you should | | | | and 1 ounce(28 grams) of fat-free |
| follow to lose weight quick.Do not go out and | | | | cheese.Snack: 1 ounce(28grams) Raisins and 1 |
| buy a stupid book or ebook, because all of | | | | ounce Almonds. Please note!!! NO SALTED |
| them shove you into training and some of them | | | | NUTS!Dinner: 4-5 Ounces(113-142grams) |
| include very bad diet information. I would | | | | Tendered Chicken Breasts; 2,25 |
| prefer it if you go out and do cariovascular | | | | ounces(63grams) cooked "whole wheat" |
| training, due to it's ability to help you | | | | spaghetti with a cup of spaghetti sauce; 1/2 |
| lose weight very fast. I will explain what | | | | teaspoon flour; 1 tablespoons water; 1 |
| you need to do in the gym or outdoors to | | | | teaspoon olive oil; 1 tablespoon chilly |
| achieve this as well. Don't worry, everything | | | | powder; |
| is very easy. The best thing is, is that THIS | | | | |
| diet is not really a diet. You will eat like | | | | 1/8 onion finely chopped. |
| a king!!O.k, so here we go.First up is your | | | | |
| diet.The most important thing to a diet is | | | | Heat the oil in a nonstick pan. Add chopped |
| the WAY you diet. You can eat as much celery | | | | onion and cook it for about 1 minute until |
| as you want,but you won't lose weight. | | | | it's brownish. |
| | | | |
| You might lose some weight,but be sure that | | | | Mix the flour and water in a small bowl (The |
| you will pick up double that weight. | | | | amount of water and flour can be adjusted. |
| | | | The examples above was scaled down to provide |
| Another thing is a balance between proteins, | | | | one serving.) Additional water and flour may |
| carbohydrates and fat. Don't worry about | | | | be required to make the flour-water mixture |
| counting calories. Very few people do except | | | | just right.) |
| proffesional fitness people. Don't worry, I | | | | |
| have structured a meal plan for you that | | | | Add your chicken, the chilli powder,sauce |
| contains the right balance or proteins, | | | | and the flour mixture all to the pan. Stir |
| carbohydrates and fat.You need to structure | | | | it. Let it simmer uncovered for about 10 |
| you diet into 5 meals a day (if you are a | | | | minutes. Serve it over your cooked spaghetti |
| women) or 6 meals (if you are a man).This is | | | | (you should cook the spaghetti |
| probably freaking you out now, but please | | | | seperately).Snack: Smoothie - 1 banana, 1/2 |
| listen and I will explain. If you try to diet | | | | cup 1% milk, 1/2 cup low-fat vanilla yogurt, |
| by eating nothing, you will gain weight the | | | | 1/8 cup frozen orange juice concentrate,2 |
| moment food enters your mouth afterwards.Your | | | | teaspoons whey powder, 8 crushed Ice |
| body is like a fireplace-oven. It needs to be | | | | Cubes.There is one thing about this quick |
| kept heated the whole time. Feeding the | | | | weight loss diet that is really cool. |
| fireplace at the appropriate times will make | | | | |
| it function perfectly. The same thing goes | | | | You are allowed to cheat on one of your |
| for your body. You need to space out meals | | | | meals only ONCE a week. Preferably at lunch |
| throughout the day to keep your body in a | | | | OR dinner. |
| metabolic state. Remember, your body WANTS to | | | | |
| be fed constantly, but you have to give it | | | | Lets say you ate correctly the whole week, |
| just the right food. If you don't eat | | | | Saturday comes and you feel like you want to |
| anything for quite a while and suddenly you | | | | order a pizza and drink a beer. |
| eat a lot, your body will think it's not | | | | |
| going to get food the nex time so it will | | | | Go ahead, order that pizza and drink that |
| produce fat from the meal you ate. It's a | | | | beer (limited to 2). Now remember to start |
| survival mechanism. Spacing 5-6 small meals | | | | your diet the next day and continue for the |
| throughout your day is the optimal way to | | | | week until the next cheat meal.Do you know |
| keep your body's metabolic state constant. | | | | why you can cheat on a meal? This is |
| This way your body will start to burn fat | | | | precisely the opposite thing your body does |
| like butter on a flaming hot pan.When I am | | | | in respect of the previous situation where |
| talking about 5 or 6 meals a day, I am | | | | you if you eat too less and suddenly ate a |
| talking about portions the size of both of | | | | lot, your body will gain/store fat due to the |
| your hands cupped together (like you're | | | | surviving mechanism. |
| begging).2 to 3 hours apart between each | | | | |
| meals are optimal.I am going to provide you | | | | If your body is at a constant metabolic rate |
| with the most powerful fat burning "good | | | | during the weak and you suddenly eat a cheat |
| foods" known to mankind. Please don't try to | | | | meal, your body will want to reject the |
| eat just one of these. You won't lose weight. | | | | unhealthy fat. In the same process your body |
| You need to combine them. I will explain it | | | | will burn even more fat and lose weight |
| later using a predetermined meal plan. | | | | quicker, because it needs to stabilize it's |
| | | | metabolic rate which was increased because of |
| Here are the ingredients:*Almonds and other | | | | the cheat meal.QUICK WEIGHT LOSS MEAL PLAN - |
| types of nuts | | | | SAMPLE DAY 2Breakfast: 1 whole wheat pita |
| | | | halfed to make to halfs (You can substitute |
| *Beans and legumes | | | | the pita for whole wheat toast if you want |
| | | | to.); 1 & a half teaspoons low-fat cream |
| *Eggs | | | | cheese; 2 Slices ham or turkey; Some lettuce. |
| | | | |
| *Extra protein powder | | | | Stack up the lot and make yourself a |
| | | | sandwich.Snack: 1 & 1/2 cup berries; 3 Slices |
| *Fat-free or low-fat milk,yogurt & cheese | | | | deli roast beefLunch: 1 can of Tuna in salt |
| | | | water; 1 Onion chopped to small pieces; 3 |
| *Instant Oatmeal that is unsweetened and | | | | tablespoons of Low-fat mayonnaise; half a |
| unflavoured | | | | lemon; 2 teaspoons Olive Oil; half a cup on |
| | | | low fat cottage cheese; 2 slices whole wheat |
| *Olive oil | | | | toast. |
| | | | |
| *Peanut butter | | | | Switch on your oven at 220'c. Add the tuna, |
| | | | mayonnaise and the low fat cottage cheese to |
| *Rasberries and other berries | | | | a bowl. Mix it together and squeeze the lemon |
| | | | juice into the mixture. Layer a non stick |
| *Turkey and other lean meats | | | | glass flat bed oven bowl/tray with the Olive |
| | | | Oil; Add the chopped onion to the tray and |
| *Whole grain or whole wheat breads and | | | | put into the oven until onion is brownish. |
| cereals.Please avoid the following foods at | | | | Take out the tray and add the tuna mixture to |
| all costs: | | | | the tray. |
| | | | |
| *Margarine | | | | Put it back into the oven. Bake it for about |
| | | | 10-15 minutes ( or YOU can decide to take it |
| *Fried foods especially fast food. | | | | out of the oven.) |
| | | | |
| *Commercially manufactured baked goods | | | | Put the mixture on your whole wheat |
| | | | toast.Snack: 1 ounce Raisins and 1 ounce |
| *Any food with partially hydrogenated oil on | | | | AlmondsDinner: 3 ounces(85 Grams) lean |
| it's list of ingredients. | | | | sirloin steak; 1/4 cup Hunan stir-fry sauce; |
| | | | 1 cup COOKED BROWN rice; 1/4 cup chopped |
| *Fatty cuts of red meat | | | | broccoli; 1/2 a Jalapeno pepper sliced; 1/2 a |
| | | | cayenne pepper sliced; 1/2 carrot sliced; 1 |
| *Whole-milk dairy products | | | | teaspoon olive oil. |
| | | | |
| *Softdrinks | | | | Heat the olive oil in a non stick pan over |
| | | | high heat. Throw in the sliced carrot and |
| *Alcohol - limit your alcohol to a maximum | | | | brocolli and cook until tender. Add your |
| of 2 drinks (beer or red wine) a week.Later | | | | peppers and steak and continue cooking until |
| we are going to explain to you how to combine | | | | the meat is done. Add the sauce and serve |
| the "good food" ingredients to get a | | | | everything over the cooked rice (The rice |
| incredible quick weight loss fat burning | | | | should be cooked seperately).Snack: A smoothy |
| diet.Now we get to what excercises you should | | | | - 1/2 cup low-fat vanilla yogurt, 1 cup 1% |
| be doing. This excercise takes round about 20 | | | | milk, 1 cup fresh or frozen strawberries, 2 |
| minutes. | | | | teaspoons peanut butter, 2 teaspoons protein |
| | | | whey powder, 8 Crushed Ice Cubes.O.K so |
| This article covers only cardiovascular | | | | remember the rules you learned here.Tip 1 - |
| excercises. | | | | Make sure you eat 5-6 meals a day spaced out |
| | | | 2 to 3 hours apart. |
| Please remember that muscle burns fat. No | | | | |
| other body mechanism burns fat better. I am | | | | Tip 2 - Try substituting your snacks with |
| not saying you should look like a bodybuilder | | | | smoothies. |
| or look muscular, but adding only a little | | | | |
| muscle all over your body will dramatically | | | | Tip 3 - Use the "fat burning food" |
| increase your fat burning efforts. Even | | | | ingredients above as a basis for all your |
| cardiovascular excersises adds muscle to your | | | | meal decisions |
| body, but not as much or fast as weight | | | | |
| training. | | | | Tip 4 - Drink the right beverages. Try to |
| | | | stay away from alcohol and sodas |
| This doesn't matter that much, because | | | | |
| cardiovascular excersises does increase | | | | Tip 5*- Drink 8 glasses of water a day (VERY |
| muscle mass to some extent, especially in | | | | important factor in weight loss - PLEASE |
| your legs, but it doesn't make you look too | | | | trust me with this one. Just do it!) |
| muscular. Just nice and toned.Here is a | | | | |
| cardiovascular Interval excersise that you | | | | Tip 6 - Have a cheat meal once a weak, not a |
| need to perform at least once a week, and a | | | | fat buffet - Remember to control yourself. |
| maximum of 3 times a week. | | | | Don't go overboard. |
| | | | |
| Do not do them one right after the other. | | | | Tip 7 - Go to the gym 3 times a week and do |
| Leave a day or to between. You can do it on a | | | | your interval session as described above. Go |
| stationary bicycle or treadmill or even | | | | at least once if you can't 3.Now you know |
| outdoor running or cycling. Write it down and | | | | exactly what to do to lose weight quick. |
| use a watch to time yourself. This excercise | | | | |
| is fun and quick. Just do it.4-6 Minutes | | | | If you apply what you learned here today you |
| warmup (To get your heart rate up) | | | | will lose weight very quick.I do think if you |
| | | | use a fat blocker with this program you will |
| 30 Seconds High Intensity (Sharply Increase | | | | make massive progress in losing weight.You |
| your speed and/or your resistence) | | | | can get an amazing fat blocker totally free |
| | | | that last quite some time. It's also the |
| 1 Minute Low Intensity (Decrease speed and | | | | best. Weird that it's free hey?Go to: |
| or resistence and keep it constant for the 1 | | | | |
| minute) | | | | name is Reinhardt Gallowitz and I am the |
| | | | author of this article.Best Regards, |
| 45 Seconds High Intensity | | | | |
| | | | ReinhardtP.S - Remember to check out that |
| 1 Minute Low intensity | | | | fat blocker and apply it with this program. |
| | | | Your weight loss will me incredible. |
| 1 Minute High Intensity | | | | |
| | | | You don't need the fat blocker to lose |
| 1 Minute Low Intensity | | | | weight, but it will help results come much |
| | | | faster. |
| 90 Seconds High Intensity | | | | |
| | | | Oh and by the way, with this program...you |
| 1 1/2 Minutes Low Intensity | | | | will start and see results at about 2 weeks. |
| | | | After that it gets even better. |
| 1 Minute High Intensity | | | | |
| | | | You will see a change in your weight every |
| 60 Seconds Low Intensity | | | | week, even quicker weight loss with that fat |
| | | | blocker. |
| 45 Seconds High Intensity | | | | |