A perfect diet plan and workout to loose weight

What does the fitness survey say?
A survey after working with a lot of personal trainer/fitness counsellor and reading volumes of fitness publications over the years, says that majority of fitness related questions are related to abdominals. It doesn’t matter if you’re male or female, old or young; all you die for is a flat abs.
Abdominals have become the obsession of most people who are anxious about their physical appearance.

In our day to day life we are bombarded by so many “enchanting pills”, ab training tool kits, and diet chart claiming to give you a six pack in just 2 to 4 weeks. One website claims that a diet with low carbohydrates is the only way to lose weight, another says low fat is the best, and yet another claims that a quick fix is going to give them six pack abs. Well, the bad news is that no claim has been really proved or justified till date.


There is good news too! Just follow a tight set of exercises and a power diet, be sure that your dream abs is definitely attainable to most people (regardless of genetics).


Remember these words and you will thank me for that.
“Right food, right time, right quantity tight sleep and finally No Pain No Gain“. Let’s get to the activities.


Have the Right Food


FAT DOES NOT MAKE YOU FAT! That is, as long as you eat the right kinds of fat without overdoing the quantity. Don’t think that starving is going to give you a flat abs. In fact, it will make the process harder. Take an oath, count on the calories you eat from today. Stick on to the calorie limits, an average guy/gal with least physical exercise can consume not more or less than 1900 – 2100 calories per day. More important is a balanced diet. A good proportion of food is really important. Do break up you meal schedule into 5 to 6 times per day rather than having 3 heavy meals. This is going to one big key factor. Another magic pill is APPLE CIDER VINEGAR. It is good to have two large table teaspoons of apple cider vinegar every day. We will talk more about this "gem of a product" in another blog.


Here is an example of a Sample Diet Chart. Just modify and plan a similar chart, and do follow it.




Breakfast
• Egg sandwich puffed with one sliced medium sized chicken sausage, one slice cheese, whole grain/wheat bread.
• green tea


Pre lunch
• Cup fat free cheese mixed with one cup vanilla yogurt,
• Fruit Salad of choice and 4-6 pieces of walnuts


Lunch
• whole wheat sandwich ( turkey breast or roast beef or lean ham or chicken breast or tuna, lettuce, spinach, and very little light mayonnaise)
• Small bowl of fruits anything of your choice


Post lunch
• ½ cup of nuts and raisins, 1 hard boiled egg
• 1 cup of cheese corn
• steamed vegetables along with spinach salad


Dinner
• 1/4 Cup lean organic meat or tuna (any fish in fact
• 1/2 large sweet potato with little butter, cinnamon
• steamed vegetables (as much as you want)
• mixed greens salad with 1 Tbsp extra virgin olive oil and 1-2 tbsp balsamic vinegar
Post dinner
• ½ cup of cheese with pineapple and ¼ cup coconut milk


Dont forget WATER. Consume atleast 10 or more glasses of water every day.


Feed at the Right Time


When you usually start the so called dieting, at first you lose weight, then your progress slows, and then you hit a saturation point where you won’t progress to lose more weight. The big reason behind is infrequency of feeding. It is important to note that you should never skip breakfast and on time. Most important but ignored fact: digestive system needs a break of at least 11 to 12 hours a day to do its task.


This is a timing chart highly suggested by lots of health councillors
Meal Time
Breakfast 7.30 – 8
Pre Lunch 11 – 11.30
Lunch 13:00 – 13:30
Post Lunch 16-16:30
Dinner 19:00-19:30
Post Dinner 20:30


Get the Right Quantity
As already said, well balanced diet is very important
Most recent studies suggest a daily protein intake of approximately 1 gram per pound of bodyweight for hard training individuals like you. Although I don’t think it’s necessary to be meticulous about exact percentages of macronutrients in your diet, its good atleast if we come closer.
Some scientists and medical experts recommend a 40/40/20 diet (40% carbs, 40% protein, 20% fat), while others recommend a 40/30/30 composition (as in Barry Sears’ Zone Diet), and still others recommend a higher carbohydrate content along the lines of 60/15/25 (traditional medical recommendation).  Just go with any of the above combinations, you have some freedom of choice too :)


No Pain No Gain. Exercises Best suited.


First let us discuss the common mistakes people do. The wrong choice of exercises most people tend to do are the following:
Lying straight-legged leg rises, hanging leg raisers with an arched back, Sit-ups, AB Gadget exercise, Torso twists, and weighted side bends. Trust me guys, this is going to be of no help. Fat is not just around your abdominals, but all over your body.


Its important to choose the right choice of exercises for weight loss. Just exercising the abs won’t do any good. Understand that the excess fat is distributed all over your body and the main areas of staging happen around waist, thigh and calf. So here is were we need to concentrate.
Some very power full calorie killer exercises are Front squats, Renegade dumbbell rows, Ab scissors, hanging knee raises.


Here is a simple combination of super-set  weight loss workouts designed for a week. Try various combination of exercises. Browse our Fitness Zone for more such exercises.


Monday Thursday
Functional warm-up (5-7 minutes): Skipping, Stretching, boxing, cycling.
Main exercise
• Barbell standard deadlifts - 6 x 4
• Incline dumbbell presses – 6 x 6
• Renegade dumbbell rows - 5 x 8 (# of reps with each arm)
• Weighted dips – 5 x 8
• One arm swings – 2 x 20 with each arm
• 6-8 minute high intensity Ab training
• 3-5 minutes stretching all muscle groups


Wednesday Saturday
Functional warm-up (5-7 minutes): Skipping, Stretching, boxing, cycling.
Main exercises:
• Dumbbell squat & press –5 x 6
• Weighted chin-ups –, 5 x 6
• Dumbbell step-ups 5 x 8 (with each leg)
• Push-ups variations - 5 x 10
• Two arm swings – 2 x 20 with each arm
• 6-8 minute high intensity Ab training
• 3-5 minutes stretching all muscle groups
Sunday
• 20-25 minutes of wind sprints, bleacher running, hill running, or other high intensity interval training
• 3-5 minutes stretching all muscle groups


If you create a better chart out of it, do share it with us..


Note: The diet chart and exercise chart samples are an extract from The Truth About Six Pack by Michael D Geary. I personally felt the difference hence recommended it.