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Whether you're a complete newbie or seasoned pro in the gym, think back to your very first time. For me, this all started with Instagram, which has basically become one giant #fitspiration app. I wanted an easy way to maintain my clean diet that didn’t require a ton of time, but still yielded results. There are all sorts of theories out there about what kinds of foods you should include in your prep. Sautee vegetables lightly in coconut oil instead of frying to blast fat and up your metabolism.
Steam squash and pull it apart gently with a fork to replace traditional pasta for a gluten-free or paleo alternative. Mix fresh herbs like parsley, cilantro, garlic, and even grated carrots and zucchini into ground meat dishes for succulent and moist proteins. Cooler — Some health and fitness enthusiasts advocate keeping your meals in a cooler so that they stay fresh until you’re ready to eat. Crock Pot or Slow Cooker — If you work long hours or have a busy schedule, a Crock Pot is definitely a must-have for your kitchen.
Oven Safe Pans and Dishes — When I first started eating clean, I ate A LOT of baked chicken breast.
Start Small — You don’t need to plan every single meal for every single day of the entire week. Cook In Bulk — If you’re making chicken for four lunches and three dinners that week, cook them in the same pan. Don’t let the thought of a messy and chaotic kitchen keep you from prepping your meals all at once. Burn more calories making it easier to shed the excess weight, so you can reach your weight loss goal faster and easier. Eliminate cravings for foods that make it hard to lose fat, so you can keep your sanity while you transform your body. If your goal is to lose weight, ask yourself, “What is the purpose of dropping the pounds?” Is it to look sexy? Follow the conventional weight loss wisdom you see in magazines or TV shows, and while the end result is getting smaller and losing weight, you develop no muscle tone.
This path may frighten you at first if you have never lifted weights before, but the end result is a flat stomach, toned arms, and sexy legs. These activities force your body to release its hold on fat and reveal the toned body that you want. To build a large, muscular frame, it’s important to keep the rep range a lot lower, between 3-6 reps. The amount of weight you should lift for each exercise will depend on the exercise you’re doing and your level of strength. On a scale of 1-10 (1 being “was I even holding anything” and 10 being “holy &%^#”), how did that feel? If your goal is to achieve a skinny-fat body, avoid weights and focus on monotonous cardio. If you want toned arms, lean legs, and a flat stomach, focus the majority of your exercise time lifting weights heavy enough to challenge you at 8-12 reps.


The first step to losing weight is deciding you want to make a change and getting motivated to accomplish your fitness goals. Losing weight is a combination of hard work, a calorie controlled, healthy diet, exercise and dedication. Sara Sherlock aka GymDwellingDiva’s Transformed Her Body & Relationship With Food!
Compared to carbs and fat, gram for gram protein is the most satiating macronutrient out there. Hydrating, vitamin-rich, and loaded with antioxidants, they’re packed with nutrients that heal the body after a hard workout and boost immunity to prevent disease. Whole-grain, fiber rich starches are absolutely essential to your meal prep and maintaining energy levels throughout the day. In the mornings before work, you can easily put chicken, beef, or your favorite protein in it with a low-calorie liquid (think low sodium chicken broth) for an awesome braise that will be ready by the time you come home. Rice cookers are another fairly inexpensive tool to cook rice that requires minimal effort to operate. There’s (almost) nothing worse than when you’re in the middle of a meal prep session only to find that you’re missing an important ingredient. It might take some getting used to at first, but once you’ve developed a consistent system that works for you, you’ll definitely enjoy the convenience of this meal planning strategy. Devoted to democratizing health, Taji believes that anyone CAN live a healthy lifestyle regardless of medical condition, career, budget or other secondary factors.
Picking up weights—yes, heavy weights—is the #1 way to tone your arms and flatten your stomach. I’ve heard it defined as everything from three pounds to eight pounds, but usually nothing higher than 12 pounds.
If you rate anything less than 8, then it was too light, and you need to grab a heavier weight. So the next time you do this exercise grab a 15-pound dumbbell and go through the same steps.
We have collected 30 of the best female weight loss transformation pictures from around the web to motivate you to transform your own body!
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Meal prepping is the NEW fast food for health-conscious clean eaters. Tackle the basics with our simple, easy to understand guide to meal prepping like a pro. Besides being slightly jealous of their shiny plastic containers filled with yummy, lean food, I was inspired by these photos to start my own meal prep. Feel free to make substitutions as needed if you follow a diet that’s raw, vegan, gluten-free, pescatarian, etc. Protein also helps build lean muscle, burn fat (through thermogenesis), and replenish your muscles after an intense weight-bearing workout.12 How much you’ll need depends on your caloric requirements and performance goals, but for most people, aim for at least 15 grams per meal.
Leafy greens like spinach, kale, bok choy, fresh parsley, cilantro, collard greens, and tons of other veggies are fantastic choices. With plastic containers, you can easily take food from fridge to microwave to meal time in a few minutes.
If you work at an office, chances are you have access to a fridge where you can store your food.


Scavenge the internet and you’ll find thousands of recipes for really innovative meals that are clean and lean. Bottom line, figure out what you’re going to eat that week and what basic meals you’re going to rotate around. Instead of always eating pork and quinoa, try adding cilantro, beans sprouts, and snow peas for an Asian inspired stir fry. Besides contributing to Lean it UP, Taji has been published for her health and fitness advice in journals like Thought Catalog. The misconception is that the word “light” actually means that the weight should feel light. Light weight means that the weight is light enough that a person can lift it 8-12 times, but heavy enough they can’t lift it more than 13 times. I know that these weights fit into her toning zone, because she can’t do any more than 12 reps.
Here is what I typically see: A person sits back and starts lifting… 1, 2… 6, 7… 9, 10… 15, 16… 21, 22… 24, and with a big struggle 25. Here’s the guideline: If you can do more (even 1 more) than the indicated reps, 10 in this example, then you need to pick up a heavier weight.
More links and information have been provided above the picture if we discovered more about the person. Great sources of animal protein include chicken, beef, pork, seafood, low fat cottage cheese, and whey protein powders.
Also don’t be afraid of non-green veggies like bell peppers, carrots, mushrooms, cabbage, etc. The convenience of plastic containers is honestly why meal prepping for the week has become such a practical strategy for eating right and staying on track. When you come home from work, simply turn your rice cooker on and within 30-60 minutes you should have fluffy and perfectly cooked rice. If you know that you’re going to be consuming eight meals that each include ? a cup of rice, cook all four cups at once.
With all the different proteins, carbs, and veggies you’re preparing, there are a ton of different combinations you can make to keep you from getting bored (and maintain a variety of nutrients in your diet). Taji has been supported by numerous health and fitness companies such as Navitas Naturals, Glutino, and Holystic Hut. After many attempts and several weeks of totally failed meal prep, I’ve finally figured out a fool-proof strategy, including what foods to eat, lean cooking techniques, and the right equipment to simplify the process. Use this guide to quickly AND easily prep for an entire week of clean eats. Use our guide for a complete list of protein foods, including the top options for vegetarians and vegans.
Challenge yourself to see how many different meals you can make with only a handful of ingredients.



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