Archive for the ‘Weight Loss Programs’ Category

by Alfa - Losing Weight Zone
11-07-2010

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UFC Diet – Building a Lean Muscular Body

UFC Diet – Building a Lean Muscular Body

The UFC diet plan is gaining attention and so I wanted to share a sample UFC diet plan for you so you could get an idea of what it involves and if it is the right one for you. The promoters of the diet claim that the diet helps speed up fat loss and build strong muscles. The diet plan advocates consumption of healthy fats, vitamins and minerals to aid in recovery from intense workouts. While on this diet, you will follow a diet plan that looks like this: Eat healthy, fat burning foods 5 days a week. You will then boost your metabolism with on “cheat day” which is followed by one “fasting day.” So, what would a “typical” day look like for one of those 5 day diet plans? A sample is below. But, remember to adjust the amount of intake based on your current weight and activity level:

Breakfast – UFC Lean Body Smoothie

1 cup strawberry yogurt, fat free
2 oz raw almonds
1/2 cup applesauce
2 tsp olive oil
20 grams whey protein powder

AM Snack – another UFC Lean Body Smoothie – double the ingredients and save 1/2 for PM snack

1 cup fat free milk
20 grams whey protein powder
1/2 cup blueberries
1 tsp olive oil

Lunch – UFC-style salad to keep body fat low and build a lean 6 pack

4 oz low fat cheese
2 tomatoes, diced
1/2 cup red kidney beans
3 cups romaine lettuce
2 tsp olive oil
12 slices turkey bacon

PM Snack – yet another UFC Lean Body Smoothie…finish 1/2 leftover from AM snack

1 cup fat free milk
20 grams whey protein powder
1/2 cup blueberries
1 tsp olive oil

Dinner – pack on lean muscle, burn fat and promote recovery with this UFC-approved meal

8 oz lean beef cuts
1/2 cup broccoli
1 bell pepper
3 cups romaine lettuce
1/2 cup portabella mushrooms
1/3 cup red onions
1/2 cup red kidney beans
1/2 handful raw almonds
2 tsp olive oil

Bedtime Snack – fat slows absorption of protein —> steady supply of protein to muscles while asleep

3 oz low fat cheese
1 cup grapes
1 handful raw almonds

by Alfa - Losing Weight Zone
09-21-2010

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Hugh Jackman’s “X-Men” Workout

Hugh Jackman’s “X-Men” Workout

Wanna know how this 6′2″ typically lean “Wolverine” gained all that muscle mass in preparation for the X-Men series? Well, his diet was simple: He ate 6 meals a day which were filled with lean proteins and veggies. He took in about 1,000 additional calories above his normal intake during his intense training period. As for his exercise plan, Jackman enlisted the help of trainer, Steve Ramsbottom who put him through phase training. The first phase was to build up mass by lifting weights at different speed intervals. For example, the first lift would be held for a 3-second count, the next a 1-second count and then another with a 4-second count up and down. The second phase of training really focused on strength training where Jackman lifted ultra heavy weights without a speed interval but rather short heavy intervals. When they got close to shooting the film, Jackman lifted weights once a day but also did yoga, pilates, running and stretching. The phases lasted from 6 – 12 weeks and training was 1 – 2 hours a day, 5 days a week. As if that was not enough, Jackman did boot camp training as well!

Here is an outline of his workout:

Hugh Jackman’s Wolverine Workout

Day 1

* Dumbbell Chest Press (Swiss ball and dumbbells required): While holding a pair of dumbbells, get into a table-top position with chest up and back to the floor, and with head resting on a Swiss ball and knees bent (imagine doing bench presses without the bench but using your core muscles and feet to stabilize your weight distribution).Keep hips up and shoulder blades pulled down and back together. Perform 12 reps (pick a weight so the 12th rep is hard); 3 seconds up and 3 seconds down.

* Push-ups: Do immediately after chest press.Keep head in line with the spine and support lower back by pulling belly button into the spine. Can be done from knees or toes. Perform 25 reps (take a break if you have to, but finish 25). Rest 1 minute and repeat Dumbbell Press and Push-ups for 3 sets.

* Lat Pull Downs (modular lat pulldown machine required): With palms facing away from the body, grip hands on the bend of the bar. Pull bar down below chin, keeping shoulder blades pulled down and together. Perform 12 reps; 3 seconds down and 3 seconds up.

* External Shoulder Rotations (tubing required): Do immediately after Lat Pull Downs . Use tubing with palms facing up and elbows in tight to body. Stretch out band, holding elbows at 90 degrees, thumbs outward. Perform 20 reps; 2 seconds out and 2 seconds back. Rest 1 minute and repeat Lat Pulls and External Shoulder Rotations for 3 sets.

* Cable Side Raise (adjustable cable pulley machine required): Grip a cable in front of the body with one arm, with a slight bend in the elbow. Hold posture, keep shoulder blades down and back. Perform 12 reps; 3 seconds down and 3 seconds up. Do other arm immediately.

* Straight Bar Curl (free-standing bar required): Grab bar shoulder-width apart and curl, holding a soft knee bend and without arching back. Perform 12 reps; 3 seconds up and 3 seconds down.

* Close Grip Bar Push-up (free-standing bar and squat rack required): Do immediately after Straight Bar Curl. In a squat rack, set up bar at waist height. Perform a push-up with elbows in tight. Do 12 reps; 5 seconds down and 5 seconds up. Rest 1 minute. Repeat Straight Bar Curls and Close Grip Bar Push-ups for 3 sets.

Day 2

* leg Squat: Slowly lower the body on one leg, bringing the hips back so the front knee does not go beyond the toes and squat until upper thigh is parallel to the ground.Perform 12 reps on each leg; 3 seconds up and 3 seconds down. Rest 1 minute and repeat for 3 sets.

* Balance Board Lunge (extreme or round board is required): Place one foot centred on balance board, back foot on toes behind in a lunge. Slowly bend both back and front knees into a lunge until front thigh is parallel to the ground. Perform 12 reps on each leg; 4 seconds down and 4 seconds up.

* Split Leg Box Jump (do immediately after balance lunge): Plant one foot on top of a box/bench that holds the front knee at 90 degrees. With weight mainly on the top leg, jump and switch legs. Do 30 jumps. Rest 1 minute. Repeat Balance Board Lunge and Split Leg Box Jumps – 3 sets.

* Jack Knife: Start in a push-up position with toes on top of a Swiss ball. Raise hips up slightly and draw the belly-button into the spine. Pull knees up towards chest. Perform 20 reps; 2 seconds in and 2 seconds out.

* Swiss Ball Crunch (do immediately after jack knife): Lie on top of ball with low back supported; pull in belly button to spine. Perform crunch, exhaling as you come up without allowing stomach to “pop up.” Perform 20 reps; 2 seconds up and 2 seconds down. Rest 1 min and repeat Jack Knife and Crunch 3 sets.

Day 3

Do 3 sets of the following exercises with no rest in between.

* Walking Lunges: Hold dumbbells at sides. Step through front heel and bring back knee towards floor. Do 30 steps.

* Push-ups: Do 100.

* Swiss Ball Crunch: Do 50.

* Sprint: Outside or on treadmill, sprint 1 minute at 80 per cent intensity.

* Inch Worms : In a push-up position, take tiny steps so the feet come towards the hands. Keep walking until you feel a gentle stretch through the hamstrings. Do this 30 times.

* Lat Pull Downs : Do 50.

* Stairs: Take every second step. Perform 20 reps (up and down is 1).

by Alfa - Losing Weight Zone
09-10-2010

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Diet Review: The Brown Fat Revolution

Diet Review: The Brown Fat Revolution

The Brown Fat Revolution diet plan was created by plastic surgeon, James Lyons, MD. He asserts that fat can be good. Yes folks! Fat can be good – the right kind of fat. The right kind of fat can keep you looking younger and even provide you with a slim, toned physique. The key is consuming “good fat.” Dr. Lyons essentially color codes fat. The bad fat is called yellow fat. This is the fat in our body that stores all those extra calories. The good fat is called brown fat and is found in smaller amounts in your body. Brown fat, he asserts, actually burns calories to generate body heat. So, how do you reduce the yellow fat and increase the brown fat in your body? Dr, Lyons asserts that by following his four week diet and exercise plan will help you achieve that goal. What you will do during these four weeks is alternate days where you take in high-carb and high-protein. Dr. Lyons claims that alternating the carb and protein levels will control blood sugar levels thus preventing yellow fat from accumulating. He writes, “When you eat high-fiber, low-glycemic index carbs, you manage insulin [and] blood sugar levels and prevent overeating, which in turn reduces yellow fat deposits and increases brown fat.” You will also exercise 20 minutes a day, focusing on your core muscles, using bungee cords and light weights. This helps build lean muscle, boost metabolism which he says will also help convert yellow fat to brown fat.

The guiding principles of The Brown Fat Revolution diet are:
-You eat 6 times a day to maintain optimal metabolism levels
-Alternate “carb days” with “protein days.” Carb days include consuming grains, starchy veggies, high-carb fruits and small amounts of protein. Protein days include consuming protein, low-fat dairy, non-starchy veggies, low-carb fruits and healthy fats.
-Recommends using Glycemic Index to choose the best types of carbs like fruits, veggies, whole grains and Legumes.
-Recommendations for protein includes lean meats, poultry, seafood, eggs, soy, legumes, nuts, low fat dairy, and eggs.
-You are encourages to eat before and after every workout.
-You are encourages to eat a variety of foods but to keep the portions reasonable and drink plenty of liquids.
-You are allowed a “choice day” once a week but must keep your caloric consumption at 2,000 calories.

Another message from this diet is to keep processed foods, artificial sweeteners, colors and preservatives at a minimum. Also daily multivitamin/mineral supplement are recommended as well.

by Alfa - Losing Weight Zone
08-05-2010

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Video: Increasing Your Core Strength

Video: Increasing Your Core Strength

Here are some great core exercises. Core is from the bottom of your chest to your mid thigh. Your core supports your entire body and enhances all other workouts. It is important to work on core consistently. Try these and see just how much stronger all other exercise routines become!

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