weight loss cardiff answers:

FISH!!!! SALAD!!!! AND WATER!!!!! DIET AND RUN WALK CLIMB YOU WILL DROP SOME POUNDS BUT YOU CANT CHEAT FISH SALAD AND WATER AND EXERCISE ALOT MAKE SURE U SOAK YA CLOTHES WITH THAT SWEAT!! LOL REALLY IT WORKS GOODLUCK

weight loss cardiff answers:

Wow, I’ve posted this in so many weight loss questions…
Here it is once again:::

PLAN 1 SCHEDULE

WAKE UP WATER
Have an 8-12 oz. Glass of plain water to hydrate you when you wake up and before you begin your AM workout.

AM WORKOUT (CARDIO)
Follow 20-60 minutes of easy to moderate intensity cardio before breakfast. Have breakfast within one hour of finishing your workout.

PRE-BREAKFAST WATER & SUPPLEMENTS
Have at least 1 8 oz. Glass of water with 2 apple cider vinegar tablets after you complete your AM workout, any time prior to breakfast.

BREAKFAST

Eat breakfast within one hour of finishing your AM workout. Approximately 325 calories (32 grams carbohydrates, 24 grams protein, 10 grams fat).

OPTION 1
·Smoothie, with 1 scoop Beachbody’s Whey Protein Powder, one serving FRUIT ONE, 1 tablespoon FAT ONE, in either 4 oz. Of water or 4 oz. Of soy or skim milk. Mix in blender with a scoop of ice.

OPTION 2
4 oz. MEAT (or MEAT SUBSTITUTE), grilled without oil.
1 serving FRUIT ONE.
1 tablespoon FAT ONE.
4 oz. Soy or skim milk.

OPTION 3
4 oz. MEAT (or MEAT SUBSTITUTE), grilled without oil.
One serving GRAIN.
One serving FRUIT ONE.
One serving FAT ONE.

PRE-SNACK WATER
Have at least 1 8 oz. Glass of water with (optional) lime or lemon added.

AM SNACK
Eat AM snack 1-2 hours after breakfast. 1 serving FRUIT TWO. Approximately 75 calories (18 grams carbohydrates).

PRE-LUNCH WATER & SUPPLEMENTS
Have at least 1 8 oz. Glass of water with 2 cider vinegar tablets any time before lunch.

LUNCH

Eat lunch 1-2 hours after AM snack. Approximately 270 calories (14 grams carbohydrates, 23 grams protein, 16 grams fat).

Salad: 1 cup SALAD with ¼ cup SALAD INGREDIENT ONE and 1 cup SALAD INGREDIENT TWO, with 1 tablespoon balsamic vinaigrette (or equivalent dressing—no ranch, bleu cheese, etc). 4 oz MEAT (or MEAT SUBSTITUTE), grilled without oil.

POST-LUNCH WATER
Have at least 1 8 oz. Glass of water anytime after lunch.

PM WORKOUT
Cardio plus strength training. High-intensity 30-60 minute workout, preferably with both cardio and resistance work (weight training) at higher intensity than morning workout.

SLIM IN 6 OPTION:
Do the PM workout 2-3 hours after you’ve eaten, and if you have another meal left in the day, eat again within one hour of finishing the PM workout. If you do this workout before bed, then make sure you have a glass of water after finishing. Without enough water, you risk getting dehydrated while sleeping, which is when you are recovering and getting stronger. Your evening cup of tea before bed may aid your ability to get to sleep easily after working out.

PRE-SNACK WATER
Have at least 1 8 oz. Glass of water with (optional) lime or lemon added any time before PM snack.

PM SNACK
Eat PM snack 1-3 hours after lunch. Approximately 230 calories (26 grams carbohydrates, 21 grams protein, 4 grams fat).

OPTION 1
Beachbody’s Meal Replacement Shake (or equivalent) with 8 oz. Soy or skim milk.

OPTION 2
130 calories of whole grain cereal (read nutrition panel as cereals vary) with 8 oz. Soy or skim milk.

OPTION 3
40/30/30 bar (up to 230 calories)

OPTION 4
1/3 cup almonds, peanuts, or walnuts, or pumpkin, sunflower, or sesame seeds raw.

OPTION 5
8 oz. Vanilla or plain nonfat yogurt, or soy yogurt.

OPTION 6
½ cup nonfat cottage cheese
1 serving FRUIT ONE or FRUIT TWO

OPTION 7
1 serving GRAIN
1 serving FAT TWO

OPTION 8
3 cups popped corn
1 cup soy or skim milk

PRE-DINNER WATER AND SUPPLEMENTS
Have at least 1 8 oz. Glass of water with 2 cider vinegar tablets any time before dinner.

DINNER

Eat dinner 1-2 hours after your PM snack, or earlier, so you are done eating for the day within 3 hours of going to sleep. Approximately 280 calories (25 grams carbohydrates, 24 grams protein, 10 grams fat).

4 oz. MEAT (or MEAT SUBSTITUTE), grilled without oil.
2 cups LEAFY GREEN VEGETABLE.
2 oz. Mustard.
One serving FRUIT ONE.

LATE SNACK
1 cup herbal tea. Approximately 0 calories.

FOOD LIST

FRUIT ONE
Banana, ½
Raspberries, 1 cup
Blueberries, ¾ cup
Strawberries, sliced, 1 cup
Blackberries, ¾ cup
Boysenberries, 1 cup

FRUIT TWO
Apple, 1 medium
Pear, 1 medium
Nectarine, 1 medium
Grapes, 1 cup
Melon, 1 cup
Tangerines, 2 small
Papaya, ½ small
Orange, 1 medium
Kiwi, 1 medium
Peach, 1 medium
Pineapple, 1 cup
Grapefruit, ½ large
Mango, ½ small
Plums, 2 small

SALAD
Spinach
Endive
Lettuce (any except iceberg)

SALAD INGREDIENT ONE
Chopped green onions
Celery
Arugula
Cucumber
Parsley

SALAD INGREDIENT TWO
Bell pepper
Broccoli
Green string beans
Radish
Mushrooms
Cauliflower
Carrot
Asparagus

LEAFY GREEN VEGETABLE
Collard
Bok choy
Kale
Cabbage
Brussels sprouts
Chard

GRAIN
Cereal (less than 7 grams of sugar per serving), ¾ cup
Cooked oatmeal, ½ cup
Whole grain bread (no enriched flour), 1 slice
Flourless bread, 1 slice

MEAT
Chicken breast (skinless)
Fish
Turkey
Lean steak
Lean lamb
Pork tenderloin

MEAT SUBSTITUTE
Tofu
Seitan
Tempeh
Soy cheese, 3 slices
Cottage cheese (nonfat), ½ cup
Egg whites, 6
Egg substitute (plain), ¾ cup
Hummus, ¼ cup
Plain yogurt (nonfat), 1 cup
Soy yogurt, 1 cup
Beans, lentils, or soybeans (cooked), ¾ cup
Soy burger (less than 5 grams of fat per serving)

FAT ONE
Ground flaxseed (recommended), 1 tablespoon
Flaxseed oil (capsule okay), 1 tablespoon
Fish oil (capsule okay)
Any omega-3 supplement
Olive or Canola oil, 1 tablespoon
Safflower, Borage, Flax, Evening Primrose, Sunflower, or Hemp oil, 1 tablespoon

FAT TWO
Olives, 16
Avocado, ¼
Peanut or almond butter, 1 tablespoon
Almonds, peanuts, or walnuts, 2 tablespoons (1/8 cup, raw)
Sunflower, sesame, or pumpkin seeds, 2 tablespoons (1/8 cup, raw)

weight loss cardiff answers:

I think you know the answer to your questions as you bring up having access to both a pool and a track. Consider yourself lucky as most people don’t have the luxury of one of these, never mind both of them. Take advantage of them both. Both are great cardio workouts. Swimming will give your entire body a workout while developing long, lean muscles. Swimming is also great for your core muscles groups (abs and such). Use the track to speed, walk, jog and/or run. Again great cardio and fantastic for building and toning muscles specifically in the butt, thigh and hip area. By combining both methods you will be able to work out your muscle groups differently and you should see great results. I don’t know how many laps you can do in the pool or on the track so I don’t want to tell you how much to do. What I would suggest is start off slow but push yourself enough to ‘feel’ it. You have to get your blood pumping (heart rate up) and your lungs need to do a lot of work. Start today with something that is manageable and when you want to stop running, try going on for one more minute. Don’t worry about not doig enough right now. Focus on the fact that you are in the pool doing laps or on the track doing laps. You have to be willing to push yourself and it’s not always easy. You have to be willing to go a little further when all you really want to do is stop. That’s what will guarantee your success. It goes without saying that you need to have a good diet also. Soda is the worst thing you can put into your body so avoid it as well as sugary juice drinks. Stick to water. Also any processed food should be avoided. Stick to what’s fresh and natural. If you can’t find it around the perimeter of the grocery store, don’t put it into your body. And of course portion control. Bottom line is, it’s about lifestyle change. Not about dieting. You have to decide how you want to look and feel and go after it. Good luck and good health!!