AITank: Fitness Explained

Published by rougeqc21

With spring break and summer fast approaching, the number one question that will start to circulate is how do I tone up to get a swim suit body or get that mythic six pack so I can show the world. It starts with knowing how to plan a lean diet. Rule number one: never skip meals. Dropping the number of meals you take in per day lowers your metabolic rate and increases the level of nutrient oxidation. This means you will feel lethargic and what fat you have, your body will fight to keep as long as possible based on a primal survival instinct. Rule number two: eat 5 to 6 meals per day. This will kick start your metabolism leading to a higher basal metabolic rate, or BMR, and will stabilize your level of nutrient oxidation making your body more efficient at utilizing food you put in it.

With the basics out of the way lets talk details now. The goal for a leaning or cutting diet is to be high in protein, low in fat and have a decent amount of carbohydrates. If you wanted to talk ratios it would be approximately 42% carbs, 38% protein, 20% fat with the fats being primarily healthy sources such as olive oil, flax oil, fish, peanuts, fruits and veggies like avocado. Look for good carbs to come from items such as, oatmeal, whole grains, yams, beans, and pasta. For good clean protein look to chicken, turkey, egg whites, seafood like tuna, low fat or fat free yogurt, soy products and 2% and lower milk. Want more ideas, post in the comments.

Now I will give both men and women a sample diet to try out, but before I do that let me emphasize one more point. To capitalize on a good diet you need to be active! You want to keep your heart rate at 65% its max for atleast 20 minutes four times a week, eventually being able to work up to 30. To calculate your 65% take your age, subtract it from 220 then multiply what you get by .65. That easy. So I am 20 220-20=200 200x.65=130BPM or beats per minute. Calculating your BPM is simple, count your pulse for ten seconds then multiply by 6. If you are within you 65% well keep on keeping on for the next 20 minutes.

Sample Diet for Men

Meal 1

• 3 whole eggs plus 3 egg whites
• 1 cup of oatmeal
• glass of water or coffee

Meal 2

• 6 ounces of tuna
• cup of low fat yogurt
• glass of soy milk

Meal 3

• 6 ounces of chicken roasted or baked
• medium size baked yam
• cup of assorted green vegetables
• glass of water

Meal 4

• 4~5 ounces of cold cuts
• 2 slices of whole grain bread
• serving of fruit
• glass of water

Meal 5

• 6~8 ounces of red meat
• medium size yam or potato
• 1 cup of assorted green vegetables
• glass of water

Meal 6

• 1 granola bar
• glass of water

Sample Diet for Women

Meal 1

• 1.5 ounces of oatmeal
• 1 banana
• Glass of water tea or coffee

Meal 2

• 1 grapefruit or orange

Meal 3

• 4~5 ounces of cold cut meat
• 2 slices whole grain bread
• glass of water or tea

Meal 4

• 1 serving of low fat or fat free yogurt
• glass of water

Meal 5

• 3~4 ounces of roasted or baked chicken breast
• 1 small potato or yam
• bowl of vegetables, preferably uncooked or lightly sauteed in olive oil
• glass of water or soymilk

Meal 6

• granola bar such as kashi or cup of low fat or non fat yogurt
• glass of water

Feb 28, 2008
Filed under: Dieting, Goals, Life, abs, carbs, diet, leaning, six pack, summer, swim suit, toning