MEAL PLAN TO GET YOU LEAN!!

After the holidays we all have New Years Resolution of eating better , healthier and losing weight. So here is a good diet meal plan from the Abs Diet book. Anyone could use this sample meal plan to help them in their quest quest.

Monday

Breakfast

One tall glass (8 to 12 ounces) Abs Diet Ultimate Power Smoothie; make extra for later

Abs Diet Ultimate Power Smoothie (number of Powerfoods: 5)
1 cup 1% milk
2 tablespoons low-fat vanilla yogurt
¾ cup instant oatmeal, nuked in water
2 teaspoons peanut butter
2 teaspoons chocolate whey powder
6 ice cubes, crushed

Makes 2 8-ounce servings

Per serving: 220 calories, 12 g protein, 29 g carbohydrates, 4 g fat (1.5 g saturated), 3 g fiber, 118 mg sodium

Snack #1

2 teaspoons peanut butter, raw vegetables (as much as you want)

Lunch

Turkey or roast beef sandwich on whole-grain bread, 1 cup 1% or fat-free milk, 1 apple

Snack #2

1 ounce almonds, 1½ cups berries

Dinner

Mas Macho Meatballs (number of Powerfoods: 3)
1 pound extra-lean ground beef
½ cup crushed saltine crackers
1 large onion, diced
1 clove garlic, minced
1 tablespoon ground flaxseed or whey powder
1 jar (16 ounces) tomato sauce
4 whole-wheat hoagie rolls
½ cup reduced-fat mozzarella cheese, shredded

1. Mix the beef, crackers, onion, garlic, and flaxseed or whey powder into golf ball-size meatballs.

2. In a nonstick skillet over medium heat, cook the meatballs until browned all the way around. Drain the fat from the skillet, and add the tomato sauce.

3. While the mixture is warming, use a fork to scoop out some of the bread in the rolls to form shallow trenches. Spoon the meatballs and sauce into each trench, and sprinkle with shredded mozzarella, and top with the top half of the roll.

Makes 4 servings

Per serving: 569 calories, 38 g protein, 65 g carbohydrates, 19 g fat (6 g saturated), 10 g fiber, 1,341 mg sodium

Snack #3 

8 to 12 ounces Abs Diet Ultimate Power Smoothie

HIIT [High Intensity Interval Training]

Finally, after a long period of not writing I'm finally back writing fitness tips. This past footy season was great both our division 1 and 2 teams won the Grand Finals. Our women's team were Grand Finals runner up in their inaugural season. Congrats to them and a job well done.

Today we are discussing High Intensity Interval Training or HIIT. Some of you may have already heard of it as it's becoming the new craze these days. You have also probably seen infomercials such as P90X, Insanity or CrossFit. All those fitness programs are all examples of HIIT. The truth is High Intensity Interval Training has been around for years. But has been steadily becoming mainstream in the last couple of years. Besides being an effective training method HIIT is also the biggest time-saver. It only takes 20 mins to complete a session. Studies have shown that HIIT training is more effective than jogging for 45 mins and or conventional weight training programs. By doing short but intense bursts of exertion raises endurance and improve cardiorespiratory fitness (The ability of your heart and lungs to pump oxygen to your muscles). It increases enzyme activity. It boots your metabolism - which helps you lose weight. The biggest benefit is that your body continues to burn calories hours after you have finished your workout!

If you are looking for faster results and a quicker way to tone your body. I suggest you include a HIIT session in you weekly work out. You may in pain for a couple of days but remember that aches and pains mean something is working.

Peep below to see an example.

How to Use High-Intensity Interval Training: A Translation

NORMAL WORKOUTS
Jog for 45 minutes at 8 mph, or swim moderately for 30 minutes, or bike for one hour at 10 mph.

HIIT VERSIONS
Sprint for 30 seconds, then rest for one minute. Repeat six times. Or swim full speed for 30 seconds, then rest for two minutes. Repeat five times. Or set stationary bike to highest resistance level, pedal furiously for one minute, then rest for one minute. Repeat five times.

THE ULTIMATE HIIT WORKOUT 
From Mark Merchant, co-owner, As One Fitness, New York: guaranteed to kick your ass — and quickly. Do each exercise for 30 seconds at full throttle. Then take a ten-second rest.

1. Squats
2. Push-ups
3. Planks
4. Burpees
5. Split squats
6. Bent-over rows
7. Supine hip extensions
8. Burpees.

Total workout time: Five minutes. If repeated four times (as suggested): 20 minutes.