Weight Loss Phase 3
Nutrition:
Hopefully by now you have your calories at the right level each day and you are getting enough protein each day in your diet. Now we want to look at what types of foods you are eating on a consistent basis. It is ok to have a cheat meal every now and then and still stay on track. We need to make sure though that 80-90% of the time you are eating the right way.
To put a meal together we just need to look at different categories of foods. To simplify it we can break it down into 4 categories of foods. Below is a chart of each category. For each meal you will want to consume one serving of each category. This should be what the majority of your meals should look like.
Proteins:———Complex Carbohydrates:—–Fruits & Veggies:—–Fats:
Chicken Breast————Brown Rice——————Spinach————-Walnuts
Salmon——————-Whole Grain Bread———–Onions—————Olive Oil
Tilapia——————–Yams———————–Tomatoes————Almonds
Lean Beef—————–Oatmeal——————–Asparagus———–Avocado
Turkey——————–Oat Bran——————-Hummus————-Smart Balance
Tuna———————Corn Tortilla—————–Beans—————Flaxseed Oil
Dairy———————Whole Wheat Tortilla———Apple—————Coconut Oil
Eggs———————FiberOne Cereal————–Grapes————–Cheddar Cheese
Protein Powder———–Whole Wheat Pasta———–Berries————–Feta Cheese
Cardio:
You have two workouts for this Phase that you will perform up to 3 times per week. You will perform workout 1 twice and workout 2 once.
Workout 1: Perform 50 minutes of continuous moderate activity.
Frequency: 1 days per week
Intensity: Moderate (approximately 65% of your *Heart Rate Max)
Type: You can perform any form of cardio activity that you like as long as you meet the minimum time and intensity.
Time: 45 minutes. This does not include your warm up and cool down of 3-5 minutes of light activity.
*To determine your Heart Rate Max use the following formula:
220-Your Age-Your Resting Heart Rate= Your Heart Rate Reserve; (Heart Rate Reserve X Intensity %) + Your Resting Heart Rate = You beats per minute goal.
Workout 2: Perform 30 minutes of interval training.
Frequency: 2 day per week
Intensity: 75% of HR Max for the hard interval and 55% for the light.
Type: Any form of exercise that you prefer.
Time: 30 minutes of alternating between 3 minutes of hard cardio and 3 minutes of light cardio. Warm up and cool down 3-5 minutes.
Strength:
Perform the following workouts for 2-3 days a week. Each week you will perform one of these workouts twice and one once. Alternate between each workout. You will need a Foam Roll,Stability Ball, Resistance Band, Kettlebells, and Dumbbells. You will also need a pull up bar/assisted pull up machine or smith machine.
Phase 3 Printable Log
Guidelines:
For your Third Phase you will perform at least 3 days of cardio with at least 2 days of strength. It is recommended to perform strength and cardio on opposing days when possible. Allow for at least 48 hrs of rest between strength workouts and cardio workouts.
