Bodyweight flow-7 Day Fat Loss Nutrition Guide

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Information about Bodyweight flow-7 Day Fat Loss Nutrition Guide
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Published on March 16, 2016

Author: hạnh358900

Source: authorstream.com

slide 2: BODYWEIGHT FLOW Copyright © 2010-2013 Bodyweight Flow. All Rights Reserved. No part of this information may be reproduced or utilized in any form or by any means electronic or mechanical including photocopying recording distributing or by any information storage or retrieval system without permission in writing from the author. The author and publisher disclaim any responsibility for any adverse effects or consequences from the misapplication or injudicious use of the information presented in this text. Inquiries should be addressed to Bodyweight Flow supportbodyweightflow.com Disclaimer Fitness training in any form involves a potential risk for serious injury health complications or death. The dietary and exercise techniques discussed and utilized in this manual are planned and demonstrated by highly trained professionals and should not be attempted by anyone regardless of age or physical condition without help from a fitness professional medical doctor or registered dietician / licensed dietician. Anyone who attempts any of these techniques whether under supervision or not assumes all risks. Neither Bodyweight Flow www.bodyweightflow.com nor any business affiliates of Bodyweight Flow shall be held liable to anyone for use of any of these exercises diet plans or any advice whatsoever contained within this book. This Bodyweight Flow ebook is informational and for your entertainment only. The data and information contained herein are based upon information from the author’s own personal experience and practice as gained by various sources some peer-reviewed and some not. The author and publisher of this manual makes no warranties expressed or implied regarding the currency completeness or scientific accuracy of this information nor does it warrant the fitness of the information for any particular purpose. This summary of information from anecdotal experience books research journals and articles is not intended to replace the advice or guidance from health care professionals personal trainers corrective exercise specialists or registered and licensed dietitians. It is not intended to direct their behavior or replace their independent professional judgment. Before you embark on any health fitness or sports training programs seek clearance from a qualified health care professional. Terms Conditions 1. I am aware that Bodyweight Flow and it’s members are not medical doctors and are not qualified to determine a participant’s physical capability to engage in strenuous exercise. 2. I am aware that Bodyweight Flow and it’s members are not registered / licensed dietitians and are not qualified to provide nutritional counseling and guidance. 3. Medical clearance from my physician may be required prior to participation in any exercise programand/or engaging in any of the exercises contained within this manual. slide 3: INTRODUCTION The 7 Day Fat Loss Flow Diet was designed to help you overcome one major problem that 99 of people have when embarking on a fat loss diet. That problem is... Not having options. I’m sure your like me in that each and every day is a little different... One day you get off work at 5pm the next 9pm sometimes you have a lunch break and other times you don’t get a moment to stop and eat all day... The bottom line is our modern day lives are busy and trying to fit within a box of rules set in stone by the latest greatest fat loss guru is impossible to maintain right So... How do we solve this problem for you Most fat loss diets teach you the one and only way you should be eating for effective fat loss... Our program solve this problem by showing you not one or two or even three but 7 different diet’s that have simple rules and all lead to fat loss The best way to use this program is to become familiar with the basic rules of each diet. From there you can literally choose which diet will fit into each individual day. Some days you might do some fasting other days it’s all paleo and even other days end up as a “safe” cheat day... The magic in this diet is that you don’t have to stick to a small box of rules for the rest of your life And if you find that one or two of these diet’s fit’s into your schedule the best then by all means feel free to use those diet’s more then the other ones. The point is simple... Pick a protocol you have 7 to choose from and do it for a day... Rinse and repeat Ok... Let’s get you started... slide 4: DIET 1 - PALEO DESCRIPTION As the name indicates this diet closely resembles that of our hunter-gatherer ancestors and is often referred to as the “Caveman Diet”. The Paleo Diet follows set of basic principles as part of its guideline - high protein low carb little starch no sugar. This diet heavily focuses on eating quality lean proteins good fats lots of fresh vegetables while not heavily endorsing eating lots of high-glycemic foods like fruit. Although this diet encourages eating good fats nut intake should be kept to a minimum and the fats should come from proteins and animal products. Dairy soy grain and legume products are a big NO NO on this diet and should weaned out in order to achieve the best results. No quinoa no rice no beans and no bread. This diet is great for basic guidelines to eating on a daily basis and is great for those who want to gain lean muscle and balance out their diet. WHEN IS THE BEST TIME DO DO THIS DIET The Paleo Diet is best for everyday health and fat loss and should be a default diet for you to use on days when your not sure what to eat and dont want to schedule your meals. slide 5: DIET 2 - LOW FAT - HIGH PROTEIN DESCRIPTION This diet is great for those who wish to gain ean muscle and put themselves in a rapid fat burning zone. This diet focuses on eating lots of high-quality ean proteins while keeping the fat intake to a significant minimum. The primary source of calories comes from high protein intake but still offers high-fiber veggies and quality fats to maintain optimum energy levels. Proteins should be eaten in the leanest possible state so skinless chicken and fish and lean ground meats such as turkey and grass fed beef are highly encouraged. High quality dairy products eggs and quality cheeses are also allowed in small quantities. f you use this diet on days when you workout be sure to add in clean carbohydrates after a workout such as potatoes white rice brown spotted bananas etc. WHEN IS THE BEST TIME DO DO THIS DIET he Low Fat High Protein diet is best used on ays when you are slightly more active hysically but still want to burn massive mounts of fat slide 6: DIET 3 - LOW CARB - HIGH PROTEIN DESCRIPTION For those who love bacon and eggs or crave steak this is the diet for you. Though this diet is not as popular as it once was now being over taken by the Paleo Diet it still offers a nutrition plan that can accommodate most anyone. Those who have never tried a restrictive nutrition plan this may be the one to start with. As its name suggests this diet endorses consuming high-protein low-carb foods but allows you to slowly wean yourself from high-carbohydrate foods such as grains. Like many other low-carbohydrate diet this diet heavily focuses on regulating insulin levels by restricting carbohydrate consumption. But even though you are allowed to eat high protein high fat foods high-fiber foods such as vegetables should also be eaten with each meal. Aim for between 50-150g of carbs per day and 150-200g protein per day. WHEN IS THE BEST TIME DO DO THIS DIET If you know for sure that you are addicted to carbs then the you must spend a little time on the low carb diet. This is a great diet for days when you know you won’t have time to workout or you will be sedentary most of the day. slide 7: DIET 4 - INTERMITTENT FASTING: Option 1 DESCRIPTION Intermittent fasting is an effective tool for fat loss without being married to a schedule... This program is intended to be used at most 2 times per week. Please do not make the mistake of using this program every day as you will not get lasting results. The rules are simple... From dinner one day to dinner the next day only drink water. This 24 hour fast allows your body to reset itself and gives your digestion a much needed rest. At first these days might seem rough but after a few times they will get easier and easier. One final note is to not use this diet as an excuse to not eat all day and then eat like a total pig at night. When you resume eating after 24 hours try to continue eating healthy and get right back on one of the other diets. WHEN IS THE BEST TIME DO DO THIS DIET The best time to use the 24 hour intermittent fast is when you know you have an extremely busy day ahead with very little breaks. Intermittent fasting frees you up from having to be married to a schedule of eating and allows you to have an effective fat loss method for the busy days slide 8: DIET 5 - INTERMITTENT FASTING: Option 2 FAST FOR 16 HOURS DESCRIPTION The 16 hour fast and 8 hour feast is a simpler version of the longer 24 hour fast. The 16/8 fast leaves you in the fat burning zone 16 hours a day This type of fasting is useful for people who never eat breakfast and need a fat loss diet they can use that fit’s within their lifestyle. The 16/8 fast is exactly like it says... Fast for 16 hours and the eat for only 8. The best schedule I have found is eating from 12pm -8pm and fasting from 8:01pm to 11:59am. It is important that you couple the 16/8 fast with a healthy diet. You can choose one of the eating protocols above or you can simply eat clean using the 16/8 method. WHEN IS THE BEST TIME DO DO THIS DIET The 16/8 fast is extremely useful for people who know that they will not eat breakfast. This type of eating helps liberate people from having to eat breakfast and teaches them how to maintain healthy fat loss only having to spend 8 hours a day eating slide 9: DIET 6 - 1/2 CHEAT DAY CHEAT FOR UP TO 6 HOURS MAX DESCRIPTION The 1/2 cheat day should ONLY BE DONE ONCE EVERY 5-10 Days This day was designed to give you a break and allow you to kick up your heels and eat a little something you really like. The reason it is a 1/2 cheat day is because full cheat days tent to have negative effects on your overall fat loss potential and many people get out of control on a full cheat day. The 1/2 cheat day solves this problem by teaching you the best way to cheat and still eat right for at least some of the day. You can do this 2 different ways... You can cheat in the evening time by eating a healthy breakfast and lunch or you can cheat in the morning and early afternoon by having a luxurious breakfast or brunch. Either way make sure you only use this day ONCE every 5-10 days. WHEN IS THE BEST TIME DO DO THIS DIET The 1/2 Cheat Day is best used when you know that you have a social event where you will be tempted to eat cheat foods. Use this diet only once every 5-10 days for best results. slide 10: DIET 7 - JUICE CLEANSE DESCRIPTION This diet is a fasting method/detox diet that advocates only consuming fresh fruit and vegetable juices and no other foods while on the diet. This diet should really only be done for a couple days at the most though some juice cleanses support doing them for several weeks at a time. This diet is believed to aide in cleansing the body of impurities and restart your system in optimal condition. The premise is simple... Only drink fresh made juices throughout the day. No solid foods are allowed. Note: You should be in good health and mentally prepared before you decide to do this. WHEN IS THE BEST TIME DO DO THIS DIET The Juice Fast is best used when you are feeling like your body is clogged full of junk and you need a clean out.

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