As many of you know extreme fat loss is a result of many things including hormonal changes that occur due to metabolic conditioning, lean muscle mass, stress management, and diet.
Of all these it's diet that most people struggle with the most so this month one lucky winner is getting a copy of one of the fatloss plans from my list of best healthy eating plans for fatloss.
To enter to win you can do one of two things: 1. Try the extreme fatloss workout challenge below then post how many rounds you were able to do in 20 minutes or 2. Post the one diet issue you struggle with the most (please be sure to include your name or nickname so we can contact you if you win). Challenge ends Aug. 5, 2010.
Extreme Fat Loss Workout
Perform 12-15 reps of each exercise going from one to the next without rest and do as many rounds as possible of the entire circuit for 20 minutes. Take breaks after each circuit when needed but try to keep moving as much as possible.
TRX suspended lunge with hop TRX speed power pulls TRX mountain climbers TRX knee-tuck with abduction TRX forearm pendulum Sprint or jump rope 20-30 sec.
*You can use any suspension trainer or modify to non-suspension trainer exercises if you like but using a suspension trainer makes this workout about 10 times harder. Here's a bodyweight version of this workout that you can try. Sorry, no video for this one.
Suspended lunge with hop (also known as bulgarian split squat) Alternating plank rotation Mountain climber Squat thrust with abduction Lower body russian twist (straight leg) Sprint or jump rope 20-30 sec.
I know many things about nutrition. I could probably teach nutrition at college!! The problem is to have the strength and consistency to put it in application. I eat very well most of the time, but I sabotage my efforts with junk. That's how I maintain my weight, but I don't loose any. The other thing that doesn't help is portion control. I know that I eat too much.
These are my two biggest issues with food and diet.
Catherine Michelle from Quebec
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Diet Issues by: Deb
It is definately the 3:00 feeding frenzy!! Cheeze-Its rule at 3:00! I have no problem with not snacking between breakfast and lunch and portions for those two meals are fine...it's 3:00 until dinner and snacking after dinner on sweets. That involves a lot more time than the breakfast to lunch time, so as a result...more snacking altogether! It is so much easier to maintain my dogs weight...she only gets one small snack a day aand no people food! Hmmmm!
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diet by: Angie
Haha! so true - why is it we are so strict with our animals snacks but we can't control our own? It could be because the vet gives me the speech along with "the look" about my dog being overweight everytime we go - maybe i should start seeing the vet also! :)
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simple healthy eating tips by: Monica
Thanks for posting everybody. I've definitely experienced all the above with my own diet or with clients. Here's some quick tips that can help.
1. Snacking is good and you can't just give up ALL your favorite snacks. How boring would life be without cheezits or tortilla chips and salsa (that's one of my favorites) but why not make it healthier. Add some type of protein to your snack so you eat less of it or add raw veggies or a healthy fat (nuts, avocados, natural pb). Turn it into a satisfying mini-meal and don't stress about it anymore : ) When I add 1/4 avocado to 1/4 cup salsa I eat less chips.
2. Try my portion control trickery, glass of ice water before a meal, 1 cup of raw veggies w/ drizzle of olive oil and pepper or hummus, a cup of soup or spinach salad before you dig into everything else. Trust me this works and I grew up in one of those household where you had to eat everything on your plate no matter how full you were (children starving in Ethiopia and all that).
3. Find your ideal fuel mix and stop the craving madness. My friend Sean Croxton of UW has taught me tons about that. When you give your body the right fuels the cravings just stop. Also reducing stress, fatigue, and boredom helps too. Sometimes a craving is your body's way of saying "hey I'm tired why don't you just lay down for 5 minutes and let me rest". Try corpse pose for a few minutes and you might find the craving just goes away.
Hope this helps you guys and thanks again for sharing your struggles. I think it's helps others to know they are not alone!
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Diet Challenges by: Deb
Wow, Monica...such a simple change and I never thought of it. Less Cheezeits and add some protien. I would just scarf the Cheezeits and then feel guilty...not anymore. Mini-meals are the way to go. Thank you so much.
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baby steps work! by: Monica
Sometimes it takes one tiny thing to make a huge difference. Love that I can help, Deb!
BTW everyone, I got 4 pathetic rounds of this workout because I was tired and had a mild hangover from going out to celebrate my 4 year anniversary.
We went to the restaurant where we had our first date and I had one glass of wine and one margarita and stayed up late and that was enough to ruin my workout (yeah, I'm a light weight).
I WILL get 6 rounds this week!!!
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I'm pretty good except for that time of the month... by: Jeri
Hi Monica,
How do you deal with carb cravings the week before your period? I find that's one of the only times I have difficulty saying no to refined carbs. From what I've read, I make sure I get enough sleep & I have sufficient protein, iron, calcium, & magnesium to help curb my cravings. I also try to maintain my workouts (although I find I may have to take a day or 2 off during my period only because I tend to be really tired).
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no carb cravings but appetitie is insane by: Monica
I'm o.k. with carbs but I always feel exhausted and more hungry. One of my clients says extra magnesium helps carb cravings but it never worked for me. I do find that eating for my metabolic type (I know some people don't believe in that) the less either of those happens.
I asked Sean over at UW for advice a while back and he explained that carb types are pretty rare but they do exist and when on a protein type diet they will crave carbs like crazy especially that time of month. I don't eat like a protein type anymore and this has helped the pms food issues big time.
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LOVE LOVE TRX by: Kym S
I Love TRX...it is tough but so easy to travel with! The suspended lunges are a killer and after a couple sets my legs are toast! I am working out 3 strength days and 3 cardio days...but it is my diet that is preventing the serious problem ;(
Will power....seem to be short on that.
Your website ROCKS thanks so much for this awesome tool!
Kym
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workout vs. diet by: Monica
Hey Kym
Thanks for posting. In a stand off between intese workouts and super clean diet, super clean diet would beat intense workouts every time. I wish that was not the case. Like most people around here, I love food! The one advantage to working out with intensity is it makes it easier to maintain a healthy weight. You may not achieve super low body fat but at least you won't struggle with weight issues : )
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Late commenting! by: Hannah
I know this is super late but I felt like I had something to contribute to the carb craving talk. I can't eat grain really at all, but I also craved them intensely when I was PMSing until I read somewhere (I think it might have been on a Primal 'diet' forum) that craving things like doughnuts, pastries and carb-loaded snacks was the body's way of saying it wants fatty meat. It's like, we satisfied our cravings with carbs for such a long time that we don't know what our bodies are saying is that we need iron, protein, etc. Anyway I know it sounds sortof weird but it totally worked for me. I was eating a balanced, healthy diet but I was still so sick and wasn't losing weight. Once I switched to more of a primal diet I stopped craving carbs at all.
By the way Monica, I am loving this site! Your Sexy Body Bootcamp Plan is super challenging and I'm seeing quick results. I was getting used to the Pilates and cardio I'd been doing but felt like I needed to step it up and this site has been an enormous help. Thank you so much!
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great comment by: Monica
It's never too late for positive helpful comments Hannah. Thanks so much and so glad that a clean diet and the sexy body bootcamp plan is helping you get results.
I finally finished the sexy body workout ebook that so many women who visit here have been asking about. It will be ready end of April or May at the latest. I'll send more info via newsletter soon so be sure to sign up if you're not signed up.
