ThE 4-WEEk FAT-LOSS DIET pLAN
USER’S GUIDE
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USER’S GUIDE
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BEFORE yOU BEGIN
Before beginning your workout program, please read through these
guidelines
• Wear comfortable, supportive clothing and undergarments that are not too
baggy. Baggy clothes can bunch and chafe, and can even get in the way of your
workout.
• For a women, a sports bra is a must, especially if you’re well-endowed, to support
your breast and make your workouts more comfortable.
• Always warm up for 5-10 minutes by walking around the block, marching in place,
or going up and down your stairs a few times. Warm ups prepare your body to
perform and help prevent injury.
• Always cool down and stretch for 5-10 minutes after your workout. This allows
your body to return to normal while improving flexibility and decreasing muscle
soreness and tension.
• If at any time you feel sick, dizzy, or faint, stop exercising immediately.
Walk around slowly or sit upright in a chair until you feel better. Once recovered,
have some fluids and rest. If this pattern continues, consult your physician.
• Smile and have fun! Nothing promotes success better than a positive attitude.
So gear up with your best grin and get to it!
Proper nutrition is essential for a healthy, fit body. With that in mind, we’ve developed the
4-Week 3 MINUTE LEGS
™
Fat-Loss Diet Plan just for you! Follow it and you’re
guaranteed to see a difference in your physical body and energy level!
Back to Basics
In order to understand nutrition, you’ve got to first understand
protein, carbohydrates, and fats.
Protein
Protein is the most important element in your diet plan. It provides
amino acids that build muscle, grow hair and nails, and create
hormones and enzymes.
Having a protein with every meal provides these essential ‘building
blocks,’ as well as slowing the movement of food in the
gastrointestinal tract, keeping you fuller longer. Good protein options
include lean beef filets, extra lean ground turkey, skinless chicken
breasts, egg whites, low-fat tofu, and no-fat cottage cheese.
Carbohydrates
Now hear this: carbohydrates are not bad for you! In fact, they are
essential to good health and are the number one source of energy
used by the body to fuel metabolism, physical activity and daily bodily
functions. But not all carbs are created equal: Simple carbs are
broken down quickly in the body and are to be eaten sparingly. These
include things like mashed potatoes, chips, cola, crackers, white
bread, and fruit juice. Complex carbs contain tons of fiber and take
a long time to break down in the body, keeping you fuller longer and
making your meals more satisfying. These include things like yams,
brown rice, oatmeal, green vegetables, beans, and whole fruits.
Fat
Dietary fat and body fat are not the same things, (though you could
swear you see that peanut butter cup pop up on your thighs an hour
after eating it!)
Dietary fat is broken down into fatty acids, which provide energy
while supporting things like your nervous and endocrine systems.
However, not all fats are created equal, either. Saturated and trans
fats have been linked to heart disease and some cancers, so eat
foods that contain these fats sparingly, such as processed
packaged desserts, fatty meats, deep fried foods and chips. Instead,
choose heart-healthy, all natural fats to ensure a healthy body and
high energy, such as avocado, raw nuts, olive oil, and fish oil.
Water
Did you know that your body is made up of more than 60% water?
Water helps with digestion, decreases your appetite, rids your cells
of toxins and wastes, and extracts nutrients from your foods. You
lose water through perspiration, breathing, urinating, and other
bodily functions, and this loss must be replenished often. Because
water cannot be manufactured by the body, it must be ingested in
the form of beverages or watery foods like fruits and vegetables.
Drink at least 8-12 full glasses of water a day, more if possible,
and eat plenty of fresh fruits and veggies to keep yourself properly
hydrated.
Go decaf!
Caffeinated coffee, tea, and soda
have a diuretic effect on the body,
and could be counteracting your
hydrating efforts. Switch to decaf, or
limit your caffeinated beverages to
one per day for the best results.
Fun fact:
Drink more to retain less!
If you’re feeling bloated, drink
water! It sounds backwards but
consider this: Water helps flush
sodium from your system, the element
most responsible for water retention
and bloating.
