Vreau sa slabesc- 10-28

fetele, a incercat sau a auzit vreuna de aparatul-minune eximia? a fost si la tv o chestie ca au luat 3 fete si le-au facut niste sedinte gratuite si au slabit ff mult si cica ar reduce si vergeturile si celulita.... ma tenteaza f mult da pretul e cam foarte mare dupa parerea mea, 490 de ron pe sedinta fara abonament si 390 pe sedinta cu abonament in conditiile in care ar trebui sa faci cel putin 5-6 sedinte...

Am gasit un program de exercitii pentru acasa , Slim in six ii zice

http://www.beachbody.com/product/fitnes … im_in_6.do

Vine si cu o "dieta"

PLAN 1 SCHEDULE

WAKE UP WATER
Have an 8-12 oz. glass of plain water to hydrate you when you wake up and before you
begin your AM workout.

AM WORKOUT (CARDIO)
Follow 20-60 minutes of easy to moderate intensity cardio before breakfast. Have
breakfast within one hour of finishing your workout.

PRE-BREAKFAST WATER & SUPPLEMENTS
Have at least 1 8 oz. glass of water with 2 apple cider vinegar tablets after you complete
your AM workout, any time prior to breakfast.

BREAKFAST
Eat breakfast within one hour of finishing your AM workout. Approximately 325 calories
(32 grams carbohydrates, 24 grams protein, 10 grams fat).

OPTION 1
.Smoothie, with 1 scoop Beachbody?s Whey Protein Powder, one serving FRUIT ONE, 1
tablespoon FAT ONE, in either 4 oz. of water or 4 oz. of soy or skim milk. Mix in blender
with a scoop of ice.

OPTION 2
? 4 oz. MEAT (or MEAT SUBSTITUTE), grilled without oil.
? 1 serving FRUIT ONE.
? 1 tablespoon FAT ONE.
? 4 oz. soy or skim milk.

OPTION 3
? 4 oz. MEAT (or MEAT SUBSTITUTE), grilled without oil.
? One serving GRAIN.
? One serving FRUIT ONE.
? One serving FAT ONE.

PRE-SNACK WATER
Have at least 1 8 oz. glass of water with (optional) lime or lemon added.

AM SNACK
Eat AM snack 1-2 hours after breakfast. 1 serving FRUIT TWO. Approximately 75
calories (18 grams carbohydrates).

PRE-LUNCH WATER & SUPPLEMENTS
Have at least 1 8 oz. glass of water with 2 cider vinegar tablets any time before lunch.

LUNCH
Eat lunch 1-2 hours after AM snack. Approximately 270 calories (14 grams
carbohydrates, 23 grams protein, 16 grams fat).
Salad: 1 cup SALAD with ? cup SALAD INGREDIENT ONE and 1 cup SALAD INGREDIENT
TWO, with 1 tablespoon balsamic vinaigrette (or equivalent dressing?no ranch, bleu
cheese, etc). 4 oz MEAT (or MEAT SUBSTITUTE), grilled without oil.

POST-LUNCH WATER
Have at least 1 8 oz. glass of water anytime after lunch.

PM WORKOUT
Cardio plus strength training. High-intensity 30-60 minute workout, preferably with both
cardio and resistance work (weight training) at higher intensity than morning workout.

SLIM IN 6 OPTION:
Do the PM workout 2-3 hours after you?ve eaten, and if you have another meal left in
the day, eat again within one hour of finishing the PM workout. If you do this workout
before bed, then make sure you have a glass of water after finishing. Without enough
water, you risk getting dehydrated while sleeping, which is when you are recovering and
getting stronger. Your evening cup of tea before bed may aid your ability to get to sleep
easily after working out.

PRE-SNACK WATER
Have at least 1 8 oz. glass of water with (optional) lime or lemon added any time before
PM snack.

PM SNACK
Eat PM snack 1-3 hours after lunch. Approximately 230 calories (26 grams
carbohydrates, 21 grams protein, 4 grams fat).

OPTION 1
? Beachbody?s Meal Replacement Shake (or equivalent) with 8 oz. soy or skim milk.
OPTION 2
? 130 calories of whole grain cereal (read nutrition panel as cereals vary) with 8 oz.
soy or skim milk.
OPTION 3
? 40/30/30 bar (up to 230 calories)
OPTION 4
? 1/3 cup almonds, peanuts, or walnuts, or pumpkin, sunflower, or sesame seeds
raw.
OPTION 5
? 8 oz. vanilla or plain nonfat yogurt, or soy yogurt.
OPTION 6
? ? cup nonfat cottage cheese
? 1 serving FRUIT ONE or FRUIT TWO.
OPTION 7
? 1 serving GRAIN
? 1 serving FAT TWO.
OPTION 8
? 3 cups popped corn
? 1 cup soy or skim milk.

PRE-DINNER WATER AND SUPPLEMENTS
Have at least 1 8 oz. glass of water with 2 cider vinegar tablets any time before dinner.

DINNER
Eat dinner 1-2 hours after your PM snack, or earlier, so you are done eating for the day
within 3 hours of going to sleep. Approximately 280 calories (25 grams carbohydrates,
24 grams protein, 10 grams fat).
? 4 oz. MEAT (or MEAT SUBSTITUTE), grilled without oil.
? 2 cups LEAFY GREEN VEGETABLE
? 2 oz. mustard
? One serving FRUIT ONE.

LATE SNACK
1 cup herbal tea. Approximately 0 calories.

FOOD LIST
FRUIT ONE

Banana, ?

Raspberries, 1 cup

Blueberries, ? cup

Strawberries, sliced, 1 cup

Blackberries, ? cup

Boysenberries, 1 cup
FRUIT TWO

Apple, 1 medium

Pear, 1 medium

Nectarine, 1 medium

Grapes, 1 cup

Melon, 1 cup

Tangerines, 2 small

Papaya, ? small

Orange, 1 medium

Kiwi, 1 medium

Peach, 1 medium

Pineapple, 1 cup

Grapefruit, ? large

Mango, ? small

Plums, 2 small
SALAD

Spinach

Endive

Lettuce (any except iceberg)
SALAD INGREDIENT ONE

Chopped green onions

Celery

Arugula

Cucumber

Parsley
SALAD INGREDIENT TWO

Bell pepper

Broccoli

Green string beans

Radish

Mushrooms

Cauliflower

Carrot

Asparagus
SLIM IN SIX - 6 Day Express Diet Plan
5
LEAFY GREEN VEGETABLE

Collard

Bok choy

Kale

Cabbage

Brussels sprouts

Chard
GRAIN

Cereal (less than 7 grams of sugar per serving), ? cup

Cooked oatmeal, ? cup

Whole grain bread (no enriched flour), 1 slice

Flourless bread, 1 slice
MEAT

Chicken breast (skinless)

Fish

Turkey

Lean steak

Lean lamb

Pork tenderloin
MEAT SUBSTITUTE

Tofu

Seitan

Tempeh

Soy cheese, 3 slices

Cottage cheese (nonfat), ? cup

Egg whites, 6

Egg substitute (plain), ? cup

Hummus, ? cup

Plain yogurt (nonfat), 1 cup

Soy yogurt, 1 cup

Beans, lentils, or soybeans (cooked), ? cup

Soy burger (less than 5 grams of fat per serving
FAT ONE

Ground flaxseed (recommended), 1 tablespoon

Flaxseed oil (capsule okay), 1 tablespoon

Fish oil (capsule okay)

Any omega-3 supplement

Olive or Canola oil, 1 tablespoon

Safflower, Borage, Flax, Evening Primrose, Sunflower, or Hemp oil, 1 tablespoon
FAT TWO

Olives, 16

Avocado, ?

Peanut or almond butter, 1 tablespoon

Almonds, peanuts, or walnuts, 2 tablespoons (1/8 cup, raw)

Sunflower, sesame, or pumpkin seeds, 2 tablespoons (1/8 cup, raw)

Dieta mi se pare a fi un low carb/low-fat/low calories ok in principiu insa eu am o problema/nelamurire. Programul de exercitii cuprinde 3 faze iar in dieta nu scrie nicaieri cum corelezi mancatul cu fazele respective. Asta unu.
Doi: sa faci sport inainte de micul dejun mi se pare putin riscant, pe mine una ma aduce in pragul lesinului.
Trei: Mesele mi se par usor disproportionate, mie pranzul mi se pare prea mic caloric

ma gandesc ca poate da rezultate mai bune bagand proteinele alea din dieta de mai sus (carne, soia etc). Dieta mea de acum e hipocalorica si incerc sa mentin un echilibru intre carbohidrati-proteine-grasimi. Tu ce zici heim sa scad din carbohidrati daca tot ma apuc de programul de exercitii sau sa las asa?

soia in niciun caz  e o porcarie
la noi n-am vazut lapte de soia fara zahar si 100 de arome, coloranti etc si chiar si asa soia aia e modificata genetic, inseamna fitoestrogeni care iti dau peste cap echilibrul hormonal si naiba mai stie ce

din ce am citit eu am ajuns la concluzia ca e ok sa ai 20-30% proteine, grasimi in functie de cum te organizezi tu 40 pana la 70%, restul carbo...
eu as scadea din carbo daca zici ca stagnezi, dar i-as inlocui cu grasimi si in felul asta eu zic ca ai putea chiar sa cresti nr de calorii fara sa ai probleme

Ultima oara a fost editat de heimdall (2011-06-17 13:59:29)

la mine cel putin a functionat sa cresc numarul de calorii in conditiile in care faceam la fel de multa miscare, am suplimentat cu grasimi, hai si proteine (desi erau cam multe)... in schimb pastrand nr de calorii si crescand cantitatea de carbo se simte imediat
but that's just me

Ultima oara a fost editat de Emilya (2011-06-20 14:52:23)

am editat

nu inlocui apa cu ceai verde, bea si apa, ca te deshidratezi de la ceaiul verde, e diuretic

am tot auzit pareri pro/contra. pana la urma: pepenele rosu ingrasa sau nu? adica a tinut careva cura(sau a mancat la cura?) cel galben stiu ca are cam aceeasi consistenta precum bananele, deci nu ar fi recomandat la slabit.