tayahey.blogg.se - 28 day shred workout plan

Second, take a few photos of yourself to keep your motivation up. Afterward, get right back on the wagon with your next scheduled meal. Remember, though, it’s just one cheat meal, not an entire day of cheating. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want to-pizza, lasagna, doughnuts, beer, chips, you name it. “Many of my clients have their cheat meal on Sunday, so then they’re ready for Monday and the week to come,” he says. First, schedule a cheat meal on every seventh day. To stay motivated and deal with cravings, Juge has a couple of great recommendations. It can be a real mental battle to stick to your food plan. You’ll now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke. For example, you might usually go out for a sub sandwich or burger at lunch. The hardest thing is to develop the new habit of preparing your meals and taking them with you.” The first week is the most difficult, so prepare yourself for some challenges as you abandon your usual routine. “Fast food is so easy and there’s a McDonald’s on every corner. Juge explains that it takes a good week or two to ease into dieting. Habits and cravings are the devil when it comes to dieting. Though many rely on diet sodas, Crystal Light, and other low-calorie sweetened drinks, plain old water is really your best bet. Water should be your primary beverage during dieting.

Drink at least a gallon of water per day.

Good, clean, fiber-rich carbs include oats, potatoes, rice, and whole-grain bread. “A moderate day is about 150g of carbs.” Juge prefers to rotate low and moderate days to keep energy high and provide a change of pace. “On a low day you’ll have closer to 100g of carbs,” he says.

Keep your carbohydrates low to moderate when trying to lose weight.(If you’re under 180lbs, cut out 3oz of meat or chicken per day from the diet.) Juge suggests an additional protein shake for an easy quick fix.

Up your protein only if you’re heavier than 250lbs, or you’re very hungry and need to add food during the day. The diet provided here contains about 220-250g of protein daily, fine for a male weighing 200-250lbs. Choose lean, high-quality proteins like egg whites, poultry, lean red meat, and protein supplements. A high-protein intake will help you preserve lean mass during your dieting phase.

If your protein intake is too low on a restricted-calorie diet, you’ll lose a lot of muscle in addition to any fat you’re lucky enough to shed.

Eat at least 1g of protein per pound of bodyweight, daily.

Here are his three simple principles to shed fat fast. Juge’s diet plan is filled with fresh, clean foods that are as unprocessed as possible. There’s just no way around the diet, says Juge, and eating clean is the name of this get-lean game. This is your mantra for the next 28 days. Come breakfast time tomorrow, follow his plan as strictly as you can and get ready to show off those impressive muscles in a month. Go to the grocery store and stock up tonight. With just under a month, there’s no time to fool around, so get started on your high-protein meal plan now to lose weight and build muscle while you’re at it. He’s adapted a traditional bodybuilding competitor’s diet for a noncompetitor (that means you!) who wants to look his best, shedding as much fat as possible in a very short time. You’ve got 28 days to get to your goal, so we’ve recruited Juge to help you every step of the way. Juge would know, as he’s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions. “The diet is 65% of what you need to get in shape,” he says. It’s the backbone of your entire plan, the foundation of a hard body.īodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. Diet is a huge, so to speak, part of the fat-loss equation. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys, or a burger at lunch. To reach your get-lean goal, you must also follow a get-lean diet, filled with the best foods to burn fat. News flash: While that’s critical to your ultimate success, it’s just not enough for you to lose the excess fat.

You’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio.