Evolution Two – week Three
Tuesday, June 9, 2009
Hello Folks,
I decided to start setting my next goal for myself to make it more concrete. After several weeks of a never ending plateau, I am ready for the challenge. The only interesting thing about my plateau is that I am happy to say I was able to “maintain”. I even lost 1 percent of fat. I must have gained some muscle.
I haven’t quite been challenging myself enough in workouts and my attention to my caloric intake has been non-existent. In order to beat the plateau and achieve my next weight loss goal I am going to have to pay attention, be disciplined and enjoy the process without burning myself out.
That is a big order for someone as busy as me; but since I started this Body Evolution it has gotten easier, because now I have a system.
I recently reviewed my favorite book to get my mindset right. I mainly looked at section on how to beat a plateau. There are a few basic principles...
1) exercise more or harder
2) eat less
3) eat clean
4) get rest (wonder how you do that and increase exercise)
5) zig zag your diet
6) drink water
I have already increased my exercise, but need to be more consistent with my diet: especially calories. So I am going to focus on trying a special program that was suggested in my e-book Burn The Fat Feed The Muscle by Tom Venuto.
He says for maximum weight loss it is good to...
Eat 5 meals a day
The first two meals should consist of one protein, one starch
The third meal should have one protein, one starchy carb, one vegetable
The fourth and fifth meal should have one protein, one veggie, one essential fat
Reduce calorie intake enough to lose at least a pound to two pounds of fat a week; that equals 3500 calorie deficit per pound of fat per week. I bought a lot of fruit this week, so I am going to do this program starting next week, but I will reduce my caloric intake and see how that goes.
Hello Folks,
I decided to start setting my next goal for myself to make it more concrete. After several weeks of a never ending plateau, I am ready for the challenge. The only interesting thing about my plateau is that I am happy to say I was able to “maintain”. I even lost 1 percent of fat. I must have gained some muscle.
I haven’t quite been challenging myself enough in workouts and my attention to my caloric intake has been non-existent. In order to beat the plateau and achieve my next weight loss goal I am going to have to pay attention, be disciplined and enjoy the process without burning myself out.
That is a big order for someone as busy as me; but since I started this Body Evolution it has gotten easier, because now I have a system.
I recently reviewed my favorite book to get my mindset right. I mainly looked at section on how to beat a plateau. There are a few basic principles...
1) exercise more or harder
2) eat less
3) eat clean
4) get rest (wonder how you do that and increase exercise)
5) zig zag your diet
6) drink water
I have already increased my exercise, but need to be more consistent with my diet: especially calories. So I am going to focus on trying a special program that was suggested in my e-book Burn The Fat Feed The Muscle by Tom Venuto.
He says for maximum weight loss it is good to...
Eat 5 meals a day
The first two meals should consist of one protein, one starch
The third meal should have one protein, one starchy carb, one vegetable
The fourth and fifth meal should have one protein, one veggie, one essential fat
Reduce calorie intake enough to lose at least a pound to two pounds of fat a week; that equals 3500 calorie deficit per pound of fat per week. I bought a lot of fruit this week, so I am going to do this program starting next week, but I will reduce my caloric intake and see how that goes.
Exercise: Interval (run – 45 min), Continuous Training
Menu: Veggies and Protein
Until next time…
Think, Believe, Act, Achieve
Dakota
Today’s Mantra: experimentation is the backbone of progress.
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