6 Simple Food Rules
Why you should never count calories!
So many diet plans rely on silly point systems or calorie counting. Who wants to spend their time with food charts and calories? Let me make it easy for you, and you on only have to count to six:
1. Get 3 bowls that are roughly the size of your stomach capacity. I recommend Pyrex, because glass is safer than plastic and they offer convenient storage lids. The human stomach can hold about 4 cups of volume, so that's enough to make most humans feel very full. For women under 150 pounds, get a few 3 cup bowls as well.
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. 4 cups may be too large for you.2. Fill your bowls 3 times per day with the most nutritious food you love to eat. The bowls perfectly measure food volume, and automatically handle portion control! All you have to do is fill the bowls with nutritious foods - lean meats, vegetables, fruits. Avoid foods with sugar and flour, and don't drink beverages with calories (soda, milk, fruit juice). PS, you don't have to eat "bowl foods" like soup. Just use the bowls to measure volume, then eat off a plate.
3. Eat that food, slowly. Don't try to eat 6 meals per day, like some diets recommend. You'll end up eating 6 regular meals and not 6 smaller meals! Digesting 6 meals per day really taxes your organs (liver, kidneys). Not to mention, eating 6 times totally interrupts living. Eat 3 meals slowly to give your digestive system time to work. Ideally, eat during your favorite 30-minute TV show and only take bites during the commercials. Savor.
4. Cheat twice per week to satisfy cravings. There are 21 meals per week. If you eat 19 nutritious ones, 2 non-nutritious ones won't kill you. Go ahead and order the pizza, and beer, and dessert. Just keep it to 2 meals per week. Save these for dinners out, engagement parties, bridal showers, and any events with booze. Have some fun.
5. Four weeks from the wedding, reduce the size of one of your bowls by one cup. Example, if you are eating three 4-cup meals per day, now you'll eat two 4-cup meals + one 3-cup meal. This slight change will really make a difference right before the event. Just make sure you're getting sufficient calories. Fill those bowls up with good stuff!
6. Make these changes slowly! If you make dramatic lifestyle changes quickly, you'll quit the program. First, eat your normal diet, just measure with the bowls. Next, start switching out your normal diet for healthier alternatives, still using the bowls. Once you are used to that, step it up a notch and try to incorporate organic food, raw food, and local produce.
See below for the super-efficient exercise tips...
The most efficient workout. Ever.
Never take another gym class!
Most everyone in the fitness community will tell you, "more work equals faster results." Nonsense. More work only means: more time wasted, more damage to joints, and more money spent. You don't need to buy ab contraptions, expensive DVD sets, or waste money on hour-long fitness classes.
As a trainer, I'm all about efficiency. Other trainers hate this, because they want to charge you for a 1 hour class. They'll never be able to charge high rates for 15 minutes! But 15 minutes is all you really need. Anyone can lose weight for their wedding with just 2-3 workouts per week, 15 minutes each. Here's how:
1. Focus on losing fat, not weight. Honestly, do you really care how much you weigh if you look amazing? Well, looking toned and lean is a by-product of having low body fat... not low body weight. Important distinction. The fastest way to get low body fat is to develop and tone muscle. Muscle burns calories 24/7, even while you are sleeping. So, toning and building muscle is much more effective than spending hours doing repetitive cardio work. Muscle weighs more than fat, so you could dramatically improve your body composition, and still weigh the same as before. Focus on losing FAT, not weight.
2. Warm up with jumping jacks or jumping rope, just 2-3 minutes is all you need. Don't bother stretching, that just lengthens the muscles and can make you more prone to injury. You just want to warm up your body and get your heart pumping blood.
3. Never isolate just one muscle! This is a huge time waster. Why work just one muscle at a time when you can choose exercises that work several muscle groups at once. Gym machines are notorious for isolating biceps, triceps, quads, abs, etc. This is not natural. Your body moves as a unit, not as one isolated muscle. Train it as a unit!
4. The best way to develop muscle tone is to carefully exhaust each muscle group in your body, twice per week. How? By doing slow-movement resistance exercises. Like pushups, for example. Pushups work a large number of muscles (chest, arms, abs, back). Doing them slowly over a 5 second count up and down will leave them quivering and sore the next day. And you only have to do one set! Do you see how efficient this will be? One slow set of pushups can be done in under a minute. Now, exhaust the rest of your muscles by doing body weight squats, leg lifts, weighted rows... all slowly until you reach muscle failure. You can even exhaust forearms, calves and your neck this way. Muscle failure means you can't do another repetition with good form
5. Slow resistance exercises give you all the cardio work you need. Believe me, your heart and lungs (the cardio-vascular system) will be exhausted as you reach muscle failure. And, you get to avoid all the joint and ligament damage that a lifetime of cardio can produce!
6. Space your workouts 2-3 days apart each. Your body needs this time to recover from muscle fatigue. And, as you are recovering, your metabolism is on overdrive rebuilding tiny tears in your muscles. Read: you're burning more calories all the time!
7. Try kettlebells. These weights have been used for centuries in Russia, and they look like cannonballs with suitcase handles on top. Because the weight is distributed unevenly, they offer incredible muscle toning and cardio benefits. My favorite moves are the kettlebell swing and halo. In the swing, you simply drop the kettlebell back between your legs, then explode your hips forward and let the kettlebell end about shoulder level (check out the Skinny Sexy Bride page on YouTube). For the halo, you hold the kettlebell upside down and move it around your head, like it was orbiting you. Great core and arm exercise.
8. Summary: each week, do 2 workouts: 1 kettlebell workout with swings and halos, and 1 slow movement workout with pushups, squats, leg lifts, rows. Rest 2-3 days between each workout. When you get 4 weeks away from your wedding, add a third workout. This new workout includes speedskaters, burpees, and point crunches. Again, check out the Skinny Sexy Bride channel on YouTube for examples of each.
You will be lean and ripped in no time... and you won't risk injuring yourself and limping down the aisle!
Other healthy resources for brides
- Skinny Sexy Bride
- Our flagship site dedicated to healthy weight loss for busy brides!
- NY Times Article on Dangerous Wedding Diets
- Do NOT try this!
- Pinterest boards
- Several great boards on recipes, inspiration, workout gear!
- YouTube channel
- Tons of great workout tips and exercise samples!
- Facebook page
- Like us on Facebook! Or else.
- Twitter tweets
- 60,000 followers can't be wrong!
Prediction
JasonFoxFitness predicts:
JasonFoxFitness predicts:
I predict the next big workout trend will focus on simplicity over wasted effort. Old school moves!
weakbond predicts:
I predict this lens will go far
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