Fitness and diet for the everyday man

A billion dollar + industry. Everyone seems to have the magic solution. But is fitness and diet over rated? Of course it is. The solution to a good healthy weight loss diet is simple. The trick is to stick with it.

I decided to create a diet and fitness routine that will ultimately keep the waist line trim and the body fit.

Let's start with diet. What should one eat? The answer is very small meals extended over time with glasses of water in between. Ideally a thousand calories per day should be enough to maintain normal body functions while helping one lose weight. The example diet plan I give below is based on a vegetarian diet because meat type diets are taxing on the digestive system and one's energy levels need to be sustainable throughout the day.

For breakfast

1- Hardboiled egg, 1/4 slice avacado, 1/4 Lg. tomatoe

For mid morning

1- apple

For lunch

1- bowl of vegetable soup and slice of bread

For mid day

1- banana

For dinner

1- 4 handfuls of rice, half yam, 1/4 avacodo, 1/4 tomatoe

(REMEMBER NOT TO EAT BEYOND 6:00PM and stay away from processed grain, pastries, sugar, dairy products, alcohols and pasta)

THAT's IT! Some would say this would be crazy and hardly enough for a full days food intake.
Actually if you sit at a desk job all day which most of us do, this is all you really need. Now if you went to the gym and did a full weight training then you would need to compensate by supplementing with protein. Maybe a small can of chicken, tuna or ham or maybe microwaving a frozen peice of salmon or chicken but this would be all you would need to supplement this diet.

As for exercise I created a weekly routine that should help burn the calories.

Day 1 - 20 minutes treadmill, 20 minutes exercise bike, ( ) pushups, 20 minutes stair master, ( ) situps
Day 2 - Upper body work out (2 sets of 10) - seated curls, bench press, military press, french curls, flys, backwards flys, lat pull downs, seated rows, 30 situps
Day 3 - Lowerbody work out (2 sets of 10) - Squats, lunges, leg press, calve extensions, hamstring curls, scissor presses, situps
Day 4 - Lane swimming - crawl 20 minutes
Day 5 - Outside jogging - 150 meter feild length 20 times with sprint on the last length, crunches threes sets of 50 plus 50 russian twists
Day 6 - Any one of the above again
Day 7 - Rest

Now with the weight training there will be a need for a protein intake but for cardio the same diet should apply. There are protein powder shakes you can take

In one month if you were to stick to this regiment you would lose 15 - 20 pounds depending on your metabolism. NOT BAD !

Please Note: If you have already a high fat and sugar diet, switching to this diet could be upsetting since you will go through withdrawl symptoms. Fat and sugar are addictive substances not unlike caffeine, nicotine, and alcohol. It may take you two discomforting weeks to adjust to my recommended diet.