July 15, 2014

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 Excessive diary can add a layer of fat to the body, which decreases muscle tone.


 Exercise intensely 4 to 6 days per week. 5 days per week of high intensity interval training for cardio and 4 days per week of metabolic strength training. If you are attending your CD Fit class 4 days per week you will cover 4 days of your HIIT cardio and mtb strength work. You can attend the other classes on 1 to 2 days of your off days to complete the requirement or hit some cardio on your own. I like using the stationary bike or elliptical for 6 rounds of 1 minute sprints followed by 2 minutes of recovery. Warm-up for 2 minutes before and add some resistance on your sprints to make it more challenging. You can also add in a second workout 5 days per week of just HIIT cardio. This will put you way over the top!!!


 Alcohol is a form of carbohydrate high in sugar; the less sugar you have in your system, the better your chance for fat loss. Alcohol also slows down the metabolism and dehydrates the body of essential fluids.


 Sauces generally start with oil and/or butter (fat) --- and fat adds calories. The more calories you consume, the lower your chances of burning fat.


 Eat 5 to 6 times per day in this order: breakfast, midmorning snack, lunch, midafternoon snack, dinner. Early morning members should add a whey protein shake as a snack when you wake up at 430am-5am to break your fast before class, and evening members should have a whey protein shake as a pre-workut snack around 5-530pm before the 630-7pm class.


 Eat small balanced meals and snacks every 3 to 4 hrs. Balance meals and snacks should include a lean protein, healthy carbs, and a little fat at every meal and snack. Most fat will come from your protein source. Never go more than 4 hrs without eating. If you start eating at 8am, then you have to start eating your next balanced meal or snack no later than 12n. Always prepare yourself by bringing your snacks with you when you leave home. Preparation is more important than discipline and focus. No amount of discipline will keep you from eating wrong when you are really hungry! Lol


 Start eating no later than 1 hr from the time you awake in the morning. Before my 6am class, I usually eat 1 serving of raw fruit or veggies for carbs, and I eat almonds for protein and fat. If rushing I will have a whey protein shake. Carrots, apples, bananas, and almonds are my favorite. If no class, then I usually start with oatmeal, sliced almonds (or boiled eggs), raisens, and sliced banana in my oatmeal for sweetness (I use Stevia sweetner, also). After the class, I will usually have the oatmeal and eggs scrambled with veggies. I love boiled eggs, also, which is what I will usually have with my oatmeal on my off days.


 Primarily, drink water only and stay away from the juices, sodas, sweet tea, flavored water, and sports drinks.. You only need water. Sports drinks are for athletes that train for more than one hour at a time during an endurance competition or session like a marathon. Coffee drinkers should have a maximum of one cup daily and should NOT use cane sugar, Splenda, or Equal. Try using Stevia sweetner and a little lowfat/non-fat cream. Stevia is not as tasty in tea, so I usually do not drink tea unless I need it for a cold at which point I will use some honey or very little sugar, if necessary.


 Stay away from High Fructose Corn Syrup and cane sugar (brown or white) as much as humanly possible. Check nutrition content on your food labels and never eat anything that has more than 5 grams of sugar per serving. Sugar is the enemy and it is one of the main culprits of obesity! This is a very serious one to consider and you have to break your addiction to it. You will learn alot more about this in Jackie Warner’s book, This Is Why You’re Fat.


 Eat no more than 1 or 2 servings of tropical fruit (ie: bananas, pinapple, grapes, etc...) because they have a very high glycemic index. I primarily focus on apples, oranges, 1 banana max, melons, berries, etc... I love grapes but I try to, only, use them to replace my desire for the occasional bad late night craving for ice! I know....I love ice cream, but I do not allow myself to have it during the week. So, to replace that I will have a few grapes, some low-fat cheese, and maybe a little sliced turkey and Wheat Thin crackers. In the book, you will learn to focus on low-carb veggies at night with protein, of course, but a healthly carb like grapes as a late night snack is a much better choice than ice cream and cookies. It is not perfect but it is a move in the right direction.


 In one of my previous messages and in the success stories, I suggested that you could lose weight a lot faster by focusing on raw fruits/veggies and steamed veggies for your carbs instead of whole grains like brown rice, oatmeal, sweet potatoes, etc... This is true but please realize that whole grains will still get you to your goal. You can still incorporate them into your diet and it is actually a good idea to eat them for the fiber, energy for endurance training, and insulin regulating benefits. Brown rice, sweet potatoes, and plain oatmeal are staples in my home. Just stay away from the pre-sweetened oatmeal packs which are full of fattening toxic sugar.


 Stay away from white rice, white potatoes, white sugar (brown sugar as well for the most part), white pasta (most pasta for the most part), white bread (most bread including so called wheat bread). Ezekiel wheat bread is good because it is made with organic sprouted wheat and it does not have any sugar in it. You have to be extremely cautious of breads, which you will learn more about in the book. I love the cinnamon and raisin Ezekiel bread toasted with peanut butter…delicious!!!!


 Get plenty of sleep at night because this is the single most important tip I can give you. You have to get to bed early each night and no eating plan will do what good sleep will do for you. Turn off the TV, wash clothes on the weekend, log off of Facebook, and get yourself to bed for 7 hours of deeppppp sleep! :-) Sleep is the most important requirement for good health, lean muscle, body fat reduction, high energy, mental health, is your key to the "fountain of youth!"


 Enjoy a couple treat meals on the weekend and eat clean during the week. You have to enjoy yourself sometimes and this will keep you balanced. 5 to 6 days per week of clean eating and 1 to 2 days to have a maximum of 2 treat meals of anything you want. A treat meal includes drinks and dessert but be careful of too much alcohol consumption. It will ruin you! Note that I wrote, "cheat meals," and not cheat days! Lol


The perfect combo or diet and exercise will shock your system in the best way!

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Clarence Duhart, Fitness Specialist/Founder


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