It’s easy when your goal is fast weight loss, to assume radically reducing you calorie intake will be the solution.  This plan may show quick results, but after a brief time you will see that energy level for workouts is low, and that you may fall into a pattern of ‘ binge eating’ because your body is crying out for the fats to function. 

              Eating a diet rich in healthy fats can spare muscle glycogen, which can increase the length of your workouts.  A study in The American Journal of Physiology found that when people who did intense exercise had a diet very high in healthy fats, their bodies released more fats during exercise than when those athletes ate a more standard or very low calorie diet.  Bottom lines that you need to take into account your daily exercise input, and find a healthy diet with moderate fat intake, that allows you to loose weight safely.

2/18 - Thursday Workout:

Recumbent bike- 30 minutes

Strength train- biceps

biceps curl- 12 lb

hammer curl- 12 lb

standing cable concentrated curl, on Bosu- 1 tube

single arm curl in plie- 10 lb

wide hold biceps curl- 26 lb padded bar

2/18- Thursday Food Diary:

Breakfast-

grapefruit (40 cal)

1 cup organic egg whites, 1 cup organic spinach, 3 asparagus ( 120 cal)

whole wheat toast, 1 tbls no sugar added jam ( 80 cal)

A.M. Snack-

apple ( 57 cal)

6 almonds ( 50 cal)

grapefruit ( 40 cal) 

Lunch-

3 1/4 mahi mahi ( 80 cal)

Salad, 1 cup organic spinach, 1 tbls adamame, 3 asparagus, 1/4 cup brocolli slaw, 1 orange sweet pepper (78 cal)

 P.M. Snack-

1/2 cup non fat cottage cheese (80  cal)

Dinner- carryout

3 1/2 oz filet mignon- no sauce(294 cal) 

1/2 sweet potato-dry (121 cal)

2 asparagus(20 cal)

spinach salad, onion, light amount of gorganzola, balsamic vinegrette ( 70 cal)

1 piece bread ( 80 cal)

Dessert:

carrot cake ( 250 cal) 

TOTAL CALORIES: 1400