Contributed by Michael J. Sokol, One on One Fitness
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For this article's original link, go to:
http://articles.chicagotribune.com/2007-04-25/news/0704250736_1_meal-burn-iceberg-lettuce
Personal trainer Michael Sokol said he knows the optimal way get in swimsuit shape ASAP.
"Within a week you will start seeing results," said Sokol, whose personal training company, One-on-One Fitness, serves clients in Chicago and Scottsdale, Ariz. "In two weeks, your pants will start falling off you."
The secret is in the detail.
- Three days a week, do cardio for no more than 20 minutes before breakfast (this is the most efficient time to burn fat; the second-most efficient is after doing weights). Don't do more than 20 minutes or you'll start to burn muscle.
Once you're done, wait 20 minutes to half an hour before eating your first meal to take advantage of the after burn. Don't wait longer than 45 minutes to eat, or your metabolism will plummet.
Change the type of cardio you do every week (for example, run the first week, stair climb the second, jump rope the third).
- On three other days of the week, lift weights for 45 minutes (different muscle areas each day). Make sure you get every part of your body. The more muscle you have, the more calories you burn. After a month, change the exercises you're doing.
- Eat six smaller meals throughout the day, which optimizes your metabolism. Each meal should consist of a handful of protein, a handful of carbs and a handful of veggies. Eat lean meats, dark-colored vegetables (not iceberg lettuce, for example) and whole grains.
"Go to Subway, get a foot-long sub on wheat bread with double the meat and no cheese, light on the condiments, and eat one half now, and the other later," Sokol said. "Or a meal can be two handfuls of raw unsalted almonds, a low-sodium V8 juice and 20 ounces of water."
Sound miserable? Take heart. Designate one day a week to cheat, Sokol said.
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