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11.03.2016
We’ll be posting daily workouts, recipes, fit tips and more during this challenge, all of our upcoming posts will be shared on this page so make sure you bookmark it for future references! Make sure you warm-up properly prior to each workout & get a good stretch once you’re done!
The Metabolic Cooking is a fantastic, well organised meal plan that comes with more than 250 quick & easy fat torching recipes, structured guidelines, grocery lists, food logs and additional tips and tricks to drop off that stubborn fat and get into the best shape of your life. Get Free Email Updates & Grab your Free GoodiesSubcribe to MDS and receive your Free Printable Logs, challenge calendars, meal plans and updates straight to your inbox. Supercharge your workouts with this healthy eating meal plan that keeps energy -- and metabolism -- stoked all day long.
Stick to about 1,600 calories a day: 300 calories for breakfast, 450 calories each for lunch and dinner, plus two 200-calorie snacks. Combine 4 ounces chunk light tuna packed in canola oil (not drained) with 1 tablespoon white vinegar and 2 tablespoons golden or brown raisins. Dip 1 ounce unsalted baked tortilla chips (about 18 chips) in 5 tablespoons no-salt-added salsa. In a bowl, whisk 2 egg whites, then add 1 tablespoon each chopped green bell pepper and chopped red bell pepper. Combine 1 ounce whole wheat pretzels with 1 tablespoon raisins and 2 teaspoons mini chocolate chips. Spread a whole wheat wrap (about 100 calories and 5 grams fiber, such as Flat Out) with 1 tablespoon almond butter or peanut butter.
Top 1 small banana with 2 tablespoons fat-free plain yogurt and 1 tablespoon each peanuts and chocolate chips.
Prevention's 3-Day Fat-Burning Meal Plan +Company Statements to 'GMA' on Consumer Reports Diet Rankings +7 Popular Diets: Which One Reigns Supreme? 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.


We'll provide you with a great and fun recipe for a diet at each meal in order to make you lose stomach fat and reach your ideal weight for the beach !
For this 4-week challenge, we designed the workouts and exercises by combining both strength training & HIIT (High Intensity Interval Training) with a “Clean Shredding Meal Plan” to help you get the results that you are looking to achieve during bikini season! If you want better tasting recipes for your diet, made with spices and ingredients that will boost your metabolism and torch the fat, I really recommend grabbing a copy of “The Metabolic Cooking” created by my Canadian friends Dave Ruel and Karine Losier! After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it. Most of us don't consume the recommended 320 mg (for women) of this key nutrient that fuels muscles. Heat 1 teaspoon olive oil in a skillet over medium heat and cook the mixture, stirring, until the eggs are set. Top 2 slices whole wheat bread (80 calories and at least 2 grams fiber per slice) with 4 ounces no-salt-added sliced turkey breast. If you are more experienced, you can try to do the 6 moves again for another round, and if you are feeling really great, you can go for a third time around the circuit.
We Aim To Bring You The Best Articles, The Latest Interviews And The Most Motivational Galleries. 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. You’ll be slimming down & tightening up those trouble zones like a pro!So get ready to get in shape and lose weight in 28 days! Metabolic Cooking recipes have all been designed with high Metabolic Thermo Charge ingredients to boost your metabolism and burn more calories everyday. It's all about picking and choosing what you like the best, while still keeping within the simple guidelines outlined below. In one study, participants burned about 50 additional calories per day by drinking 1.5 liters of cold water. Sources: spinach, black beans, ground flaxseed, scallops, tuna, almonds, cashews, and brown rice. Serve with 1 cup baked frozen sweet potato fries (about 100 calories' worth, such as Alexia or Hain brand). It is really a beginner workout designed to help you start to get in shape before you tackle even tougher and more intense workouts!
Always make sure you have properly warmed up before starting any exercise routine and make sure that you complete all the exercises with great form!
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.
Pick the meals and snacks that sound good and fit with your tastes and schedule -- it's as easy as that. 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. Add 3 ounces extra-lean round steak sliced into thin strips, sprinkle with black pepper, and cook for 3 minutes, or until no longer pink. 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. These moves are some of the best for getting your heart rate up, burning fat fast and getting a great work out in, in as quick a time as possible.



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