What You Must Do To Tighten Up For Summer!
LETSSSSS GOOOOO!
Let's Get That Body Ready For The Summer!
Now when it comes to results and tightening up, it comes down to 2 simple things:
1. Solid Exercise Program:
- If you don't have a solid exercise program – then join one! I have a great 1-on-1 program that is inexpensive called the XR-30 (www.thunderfitness.net) and if you are looking for a group program, my www.thunderbootcamp.com is second to none!
- If you don't have the funds to join a professional exercise program then I would suggest doing 30 minutes of cardio 3 days a week and 2 – 3 days of strength training depending on your fitness level. (No Exceptions)
2. Solid Nutrition Program:
- 6 meals a day
- Eat every 2-3 hrs
- Drink lots of water
- Never add salt or any sodium filled food enhancers like hot sauce, soy sauce etc…
Okay so let me break down the nutrition for you since this will be your biggest obstacle.
I know you heard about how you don't have to eat boring food to get results as long as you eat healthy and I agree – somewhat… You see this option should come AFTER you reached your goals and start working on maintaining. The problem with giving yourself an open-ended food menu as a beginner is that you haven't developed structure in your diet. You have NO clue what your body likes and how much it can handle. For example, whole grain pasta – I LOVE IT but my body can't stand it! My stomach bloats up like a beer drinker. So my solution is, I don't eat it – if I do, I eat very little.
Now with an open-ended menu, you are not conscious of what you are eating. Therefore, that bloated feeling you get after eating becomes normal since your diet is all over the place. What I am about to present to you is an opportunity to gain control of your diet and get results once and for all. Seriously – this is 100% going to work but might be one of the hardest things you will ever do.
Give your willpower a pep talk since you are going to push it to it's limit!
Eating like this will train yourself to listen to your body and control your mind from taking over. Like eating whatever is in sight and as much as you can possible fit. (I know, everyone has been there)
Remember if you cheat or slip, dust yourself off and keep going… Be relentless! I promise this will change your life!
Okay now that I gave you the heads up – here it is….
Your meal plan for 4 weeks:
(I will explain how much to eat towards the bottom)
Breakfast:
- Egg Whites
- Whole Egg
- Complex Carb
- Water
Snack:
- Apple
- All Natural Almond Butter
Lunch:
- Kale
- Brown Rice
- Chicken
Snack:
- Shake with: Frozen Berries, Frozen Spinach, Protein Powder, Water
Dinner:
- Grilled Chicken
- Romaine Lettuce
- Oil & Vinegar
- Hard Boiled Egg
- Black Pepper
- Oregano
Sweet Tooth Evening Snack:
- All Natural Almond Butter
Seems simple right? It is!!!! That's the beauty…. There's no wondering what to eat and when to eat it etc etc… It will all be in place and all you have to do is stick to it!!! It truly works and you will be so thankful that you followed it after you see your results – trust me!!!!!
IMPORTANT TIPS YOU MUST FOLLOW OR YOU WILL FAIL
Tip #1: Cook & Prepare your lunch on Sunday:
- Cook all your chicken, all your brown rice and all your kale
This will ensure that you don't slack off on those busy days.
Tip #2: Purchase 5 Containers to pack your lunch for the week
This way all you do is GRAB-N-GO! (SO CONVENIENT)
Tip #3: Food Enhancers
- If you decide to use hot sauce, use Tabasco since it has 35mg of sodium as opposed to Franks Red Hot 190mg per serving (which is only a teaspoon) and do not use too much, only a very little
- Lime Juice
- Vinegar
- My Tomato/Cucumber Salad (Recipe at the bottom)
Do not use any other! No Fat-Free Italian junk dressing etc… The idea is to keep it as simple as possible! You are in training – remember!
Portions:
As for portions, there will not be a set limit. I want you to start out eating light and increasing your portion as your metabolism speeds up. You will know when your metabolism speeds up since you will not feel full after eating the portion that once filled you. That's when you know to increase and don't worry about over eating – it is VERY hard to do when your meals are clean and boring. So in other words, you will be connecting with your body and listening to it and not your mind. Making tweaks all along the way… Can you see how this can change your entire way of eating?! Your mind will follow YOUR lead…. What I mean by that is, during this process – your mind will be like a 5 year old throwing a hissy fit. I want candy, I want cake, I want ice cream, I want chips etc etc… You will teach your mind that this is the wrong way to act and you might even find yourself saying "too bad you're not getting it"
It's all about training your mind… Do Not Give In! Eventually your mind will become well mannered and will politely ask for dessert – when you turn it down, it will simply except it. No more hissy fits 
Now let's go through each meal and portion:
Breakfast:
Eggs: 2 – 1 ratio/ 2 whites to 1 whole (when this no longer fills you, increase it)
Complex Carbs: 1 slice of whole grain toast. If you are not bloated try 1.5, then 2 slices… If you happen to be bloated after 1 slice then eat half until you feel you are ready to eat 1 whole slice (It's funny how common sense slips away way it comes to food)
Snack:
Small apple with a very little almond butter. Again, see how you feel. If you are too full, since you already had a nice breakfast, then eat half an apple w/the almond butter. Your body's metabolism will eventually speed up and burn through it easily.
Lunch:
- As much dry grilled chicken as you can handle (which won't be much at first)
- very little brown rice (increase as your metabolism increases)
- Kale, as much as you can (which won't be much at first)
Snack:
Shake - Now for the shakes, you don't want to LOAD up on the berries since there is a good amount of sugar in them. Half a serving would be plenty.
Load up on the frozen spinach and 1 scoop of protein powder.
If you don't have protein powder, drink it without it. But look to get some Whey Protein Isolate ( I get mine from Nutraboio.com)
Dinner:
- Load up on the chicken
- As much lettuce as you like
- As much vinegar as you like
- tablespoon of extra olive oil
Sweet Tooth Snack:
- 1 heaping teaspoon of all natural Almond Butter
I usually put it on a small plate and eat a little at a time...
My Food Enhancer:
This is best when made fresh since the tomatoes get mushy if you make it in bulk for the week.
- Tomato
- Red Onion
- Cucumber
- Cilantro
- Lime Juice or Fresh squeezed lime
- Black Pepper
- Jalapeno Pepper if you like spice
I put this on my dinner or lunch... If I use it for my lunch, I tend to leave out the red onion since you will smell
Okay so that's it! Please feel free to ask any questions!
And remember to hook me up with some before and after pictures! You will definitely get results if you follow through with it...
Now it's up to you - I did my part...
Alright - That's all for now! Go get em!
Jeremie
