You're training hard every day with your program, going heavy on the weights and sweating up a storm with cardio . Newsflash: While that's critical to your ultimate success, that's just not enough for you to lose the excess fat .
To reach your get-lean goal, you must also follow a get-lean diet, filled with the best foods to burn fat . Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It's the backbone of your entire plan, the foundation of a hard body.
Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. "The diet is 65% of what you need to get in shape," he says. Juge would know, as he's helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions.
You've got 28 days to get to your goal, so we've recruited Juge to help you every step of the way. He's adapted a traditional bodybuilding competitor's diet for a non-competitor (that means you!) who wants to look his best, shedding as much fat as possible in a very short time. With just under a month, there's no time to fool around, so get started on your high-protein meal plan now to lose weight and build muscle while you're at it! Go to the grocery store and stock up tonight. Come breakfast time tomorrow, follow his plan as strictly as you can and get ready to show off those impressive muscles in a month.
I’m always amazed at the people who look at weight loss as a temporary goal and not a dedicated way of living. People are always worried that committing to being healthier means that they are going to be missing out on something or doing something they will regret when the truth is that it opens them up so freely. Ever since I started cutting out sugar, doing meal replacement with Swhey (no fillers, so no artificial sweeteners or colors) I’ve been getting more and more fit to the point that I don’t miss all of the junk that I used to take in.
Water consumption acutely reduces meal energy intake (EI) among middle-aged and older adults. Our objectives were to determine if premeal water consumption facilitates weight loss among overweight/obese middle-aged and older adults, and to determine if the ability of premeal water consumption to reduce meal EI is sustained after a 12-week period of increased water consumption. Adults (n = 48; 55-75 years, BMI 25-40 kg/m(2)) were assigned to one of two groups: (i) hypocaloric diet + 500 ml water prior to each daily meal (water group), or (ii) hypocaloric diet alone (nonwater group). At baseline and week 12, each participant underwent two ad libitum test meals: (i) no preload (NP), and (ii) 500 ml water preload (WP). Meal EI was assessed at each test meal and body weight was assessed weekly for 12 weeks. Weight loss was ~2 kg greater in the water group than in the nonwater group, and the water group (beta = -, P < ) showed a 44% greater decline in weight over the 12 weeks than the nonwater group (beta = -, P < ). Test meal EI was lower in the WP than NP condition at baseline, but not at week 12 (baseline: WP 498 +/- 25 kcal, NP 541 +/- 27 kcal, P = ; 12-week: WP 480 +/- 25 kcal, NP 506 +/- 25 kcal, P = ). Thus, when combined with a hypocaloric diet, consuming 500 ml water prior to each main meal leads to greater weight loss than a hypocaloric diet alone in middle-aged and older adults. This may be due in part to an acute reduction in meal EI following water ingestion.