My adorable buddy Sean just posted this.. It’s a great example for those just starting out! (And even for some of us who need the occasional reminder!)…
“So losing weight and building muscle is a science, but it’s NOT ROCKET SCIENCE! Its very simple! Here’s 3 easy steps:
- Maintain Muscle
- Burn Fat
- Stick to a diet
Simple enough right?
If you spend a TON of time on the cardio machines with little to show for it, maybe it’s because you need a little bit of IRON in your life! And no I’m not talking about the periodic table of IRON, I’m talking about that section of the gym that most are afraid to wander in like its the shadowy Elephant Graveyard from the Lion King!
Strength training will increase your cardiovascualr fitness, in fact studies have shown that intense strength training can burn more calories then cardio equipment workouts. Hmmm, build muscle WHILE burning fat? That’s the best combo deal I’ve ever heard of! And it will only cost you DEDICATION and PERSEVERANCE!
Now I wrote this note to give you a little sample diet per request! So here it is! And remember when you are at the grocery store, try to have at least 90% of what’s in your basket as a WHOLE food. A whole food is something that comes as close as possible to its Natural state! Un-processed or manmade.
Breakfast- Egg whites with tomato and bell peppers, water and green tea
- Snack cottage cheese with apple slices
Lunch- Chicken, greens
- Mixed nuts
Post workout- Ground white turkey, brown rice mixed veggies, banana
Dinner- Chicken, spinach, baby carrots (YUM)
- Pre bed snack if needed- Casein shake or cottage cheese with berries.
I didnt include ounces or cups because that would be silly since this is just a sample for a large base. But it gives you an idea of what a cleaner way of eating for a day looks. I hope this helps ya’ll!!!!”