Your lunch should be two hours after your snack, and so on, with two hour breaks inbetween until you eat dinner. Remember: consistency is the key. If you start to slide on your meals, you will quickly find that you are becoming lethargic and out of energy. Another key concept to Turbo Fire is to constantly snack on healthy, calorie snacks whenever you feel the need or have to adjust your caloric intake.
By doing this you will ensure that you are not only eating healthy food, but also maintaining and meeting your goal. Also, remember to drink plenty of water. You want to drink at least 8 glasses or 64 ounces of water per day. To lose about 1 lb a week, you want to cut or remove 3, calories over 7 days. So a realistic goal would be to create a deficit of about calories per day with exercise and diet, if you do that every week, you lose a pound per week.
The Turbo Fire nutrition guide, helps you figure these numbers. We have all seen people go on an extreme fad type diet, lose a bunch of weight, then watch them gain it all back. We are going to do the opposite, we are going to lose weight gradually and safely, learn to make healthy changes in our eating, and change our life over a lifetime.
Sounds good right? You can do it! So here are some things to help you. Start buying lots of fresh fruit and vegetables, and stop buying junk food. Buy smaller containers to put food in, less food in the container less room for caloris. Shakeology comes in packets, you can easily take it on the road, to work or wherever. We have plenty of healthy alternatives in the store here. Performance bars, protein powder, meal replacement shakes etc.
Last thing, most importantly, track your calories! When should you eat? To get the most from the Turbo Fire Workout, you want to eat 5 smaller meals per day. Breakfast, Lunch, and Dinner plus 2 snacks. This keeps your metabolism burning full speed ahead. Essentially you will want your first meal to be within the first hour of waking up in the morning. Then you will continue eating every hours.
Your last meal should be about 3 hours before bed. Two big things to remember. Breakfast will get your metabolism started in the morning, and going to bed with an empty stomach will keep you burning extra fat throughout the night. If you eat before bed, your body will only burn what you recently ate, instead of that unwanted body fat! Try to eat 3 hours prior to a workout.
Under calories. Chalene recommends it, and so do I. One is how to read and understand food labels. Chalene explains good carbs and bad carbs, and the importance of various macro nutrients such as protein, carbs, and fat. She also explains how to break a weight loss plateau where you start losing weight, and then all of a sudden stop.
This is common, and she explains what to do and when to do it. She also covers in fairly good detail on what to drink. I started looking at Beachbody about March of — I had been working at my new desk job for a good 8 months, and none of my work pants were comfortable anymore. Internet searches led me to the message boards on Team Beachbody, which led me to Kim and Kalee. They immediately added me to their Team Engaged fitness support group on facebook, became my coaches, and encouraged me to keep moving and to watch my diet.
From the Team Engaged group, I learned about MyFitnessPal , which helped me stay on track with calories and positive food choices. I found balance between indulgence and natural foods, increased my water intake, and learned that there was many foods that I really loved to eat that were much better for me.
The group was also great about answering any question I may have about diet, exercise, and health. My new coaches encouraged me to start Shakeology. Kalee and Kimberly also encouraged me to step up my fitness program — I went from basic yoga , pilates, and Tai Cheng to high-intensity cardio like Turbofire!
Day by day they encouraged me in my progress, and helped me with an incentive to push play — by challenge groups , and simple accountability. When I started working out after my vacation, I weighed lbs and wore a size I lost a total of over 11 inches of fat on my thighs, hips, and waist, and am now wearing a size 4!
However, the greatest benefit was finding another source of release from my daily stresses. By eating better and paying attention to the Team Engaged group, I realized what my food triggers were, and found ways to re-direct the urge to gorge myself on unhealthy stuff.
If I had a craving, I was able to stop and ask myself what I really was feeling — stress, fatigue, or thirst, and redirect my behavior to manage that better! I also found better ways to manage personal relationships, boosted self-esteem, and set a much more positive example for my young children to follow in life. It felt so good knowing that this hour was mine — and to see the results, to feel how much better my body worked now, it was ALL worth it. If I had stress, I would just put more effort into my workout!
This is the shortest HIIT workout from the program. This is probably my favorite class! This is such a challenge, and the kicks in this routine in particular are tough! We love the standing ab exercises at the end of this workout in particular! This workout is honestly not one of my favorites. Tone 30 is also really similar to Sculpt This is the perfect add-on to any of your workouts! She does a great job of stretching out your whole body! If you need more of a stretch, Stretch 40 is a great option, and it also helps your core strength!
This is also a great 10 minute add on to your workouts! Jump to Page. Search inside document. Your body needs good, clean fuel to burn while you're working out. This Nutrition Guide serves up everything you need to get the results you want, without added time, effort, or empty calories.
As you flip through these pages you'll find easy, mouthwatering recipe ideas that can be prepped in under half an hour. So you spend less time in the kitchen and more time doing what you want, without feeling hungry. Staying fueled will leave you satisfied and pumped with plenty of energy for intense cardio conditioning.
You'll be eating five times a day: three meals and two snacks made up of lean foods to help burn fat, reduce cravings, and maintain high energy levels during your classes. Soon you'll be shedding the extra pounds and revealing a stronger, more toned body.
The real you. It's a complete health and fitness plan that really works. Getting the body you've always wanted begins right here. Right now. So let's get started. The coming weeks will shape you now and for the rest of your life. First, calculate how many calories you should eat by using the formula on page 12 of this guide. Then choose three meals and two snacks a day from pages 48 to Every meal in this guide is balanced to meet your nutritional requirements and you have the freedom to customize your meal plan to suit your taste.
We've already broken these down for you, so tracking your dietary intakes will be a cinch. As you increase your metabolism over the course of the program, you may want to recalculate your caloric needs. In the next section, we'll walk you through the steps you'll take to incorporate a structured eating plan.
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