Handleiding Thane 3 minute legs (pagina 15 van 21) (Engels)

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ThE 4-WEEk FAT-LOSS DIET pLAN

USER’S GUIDE

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 ush

sodium from your system, the element

most responsible for water retention

and bloating.

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