http://fitness.mercola.com/sites/fitness/archive/2012/01/25/cardio-may-damage-heart.aspx

We are finishing up week 2 of the diet and our Boot Camp. If you have been following the diet and making all the workout days I know that you are losing body fat. We have 4 weeks to go so stay focused.  This strategy will continue to work to get you lean even beyond this program. There is a lot going on within the programs diet, one of the key components is the CHEAT DAY. The cheat day does a lot to actually keep you on track. Without going into a lot of the science behind it I will give you some tips on how to cheat so that it will not effect your FAT LOSS. Remember there is a strategy to cheating and it does not include going to a buffet 3 times a day and taking in 5,000 calories. You want to show some control. So a couple of slices of pizza are fine, while half of the pizza with ranch dressing is still a bad idea. Below are some examples of cheating.

The diet during the week gets you away from overloading yourself with carbohydrates first thing in the morning. On your cheat day, go ahead and have pancakes or waffles or a bagel with a couple of eggs. If you like Oatmeal, have it with raisins, a little brown sugar, butter, and cinnamon. If you like eggs Benedict, have them for breakfast. Morning is a good time to take in some fruit that the diet does not have you doing such as cantaloupe, melon, oranges etc.

At Lunch you can have a sandwich, couple of slices of pizza, Chinese food, etc. Of course not all at once.  You are cheating using carbs again at this meal but not going crazy. A 6 inch sandwich is still better than a foot long. If you like Cheeseburgers, go for a single and a small fry. A double burger with large fry will make you want to hurl after eating clean all week.

You are not restricted so much at dinner on the program. The dinners have had a pattern of starting with a salad and working your way up to dinner with soup and keeping the carbs fibrous. To cheat at dinner, have things in their correct portions such as,  pasta, garlic bread, Parmesan chicken, tacos, burritos, etc. Again, different than what you have been doing but you are not going crazy. 5 tacos is still a bad idea. 2 should be just fine.  Desert can be a little ice cream, cake or pie etc. Just watch the portion size.

An important note on cheating; if you have an addiction to sugar and this diet has started to curb it, do not let the cheat day trigger you to want to go back to soda drinking, ice cream eating, candy during the day etc. These habits have to go away if you want to lose fat long term. All it takes for someone addicted, is one time. This is as true a statement about sugar as it is with alcohol and drugs. The effected area of the brain is similar. So, if you are addicted, try and stay away from sugar this early in the program. After a few weeks you might be able to bring some back. You know yourself better than anyone, do not let sugar lie to you. You do not need it.

Any questions, feel free to email me.

Tim Gojich

AM DIET

If you workout in the morning and you feel that your energy is low during the workouts add liquid amino acids to your water.  We carry this product  at my gym.  This  supplement will  keep you strong and energized during a fat loss workout without adding calories. Post workout is the same as it has been. The second shake with an apple could be replaced with  a serving of fat free  Greek yogurt and about 1/2 cup of mixed berries. (blueberry, raspberry, black berry) These are around $1.50 at Trader Joe’s. Another option there would be a serving of fat free or 1% cottage cheese with an apple or pear. At lunch, you could do a salad such as the dinner salad and add a hard boiled egg or 2 to it. If you are not able to break away for lunch, I would do the whey protein shake and apple. Prior to dinner if you feel you need something around 4 or 5pm, eat some nuts. Go with a handful of any of these nuts. Almonds, walnuts, cashews, pistachios. These are to be eaten raw if possible. Lassen’s has a great selection of nuts. Stay away from  trail mix or dried fruit.  Just nuts. The next meal is dinner. I really want you getting a good variety of colors, and crunch to your salad. The crunch is fiber and the colors are vital nutrients. For the meal try and rotate your proteins and carbs. So a Monday night might be a 60z steak, baked potato with Greek yogurt and butter, and steamed broccoli. Tuesday might be roasted chicken, sweet potato, and steamed asparagus. Wednesday could be Salmon, wild rice and a steamed medley of a bunch of veggies. The pattern is a rotation.  This rotation of foods will keep you healthy and satisfied. I would also start to make it a rule to take 3 to 5 grams of fish oil after dinner. If you go through old blog posts that I have done, you will see why you need fish oil.

PM DIET

The options listed above are the same for you. If you feel like you need a little boost prior to your workout at 6pm I suggest the liquid branched chain amino acids in your water. If mixed in 30 ounces of water, you could continue sipping at it throughout your 6pm workout. I like to say that amino acids are your insurance policy against muscle loss. Studies have shown that when you use amino acids before and during your workout, you are more likely to maintain or gain lean muscle tissue. With that being said, this diet provides quite a bit of protein so you need not worry.

Tim Gojich

The diet is really a combination of The Warrior Diet and Eat Stop Eat. There are other factors in the diet plan that allow you to build muscle and lose body fat. While going through the week eating this way and going through our 4 day program, you will lose fat. Not muscle and water. I can not stress enough to make sure that you follow the diet plan as described below. There is a morning diet plan and an evening diet plan. The diet relies on timing as one of the key components for fat burning. It is mandatory that you do the post workout nutrition shake right after the class, it will help you recover and keep your body hormonally balanced. To keep that going, you must continue to follow the plan.

On the fasting days, remember to go to bed with the intention that you are fasting the next day. This way you do not wake up thinking that you are starving. Trust me, it is mental. If you start thinking of food you will trick yourself into thinking you need food. You do not. Drink plenty of good water and sprinkle a tiny bit of sea salt in the water to get some good minerals into your system. You will eat a good balanced dinner to break the fast. If you want to read more about fasting, email me and I will reply with the book Eat Stop Eat.

The diet plan has a cheat day, Sunday would be ideal for a cheat day. But, if you get invited to a  party or something and you know you are going to be bad, use that day as your cheat. Then go back to the plan the following day.

I do recommend supplements on this diet. They are not mandatory, but they will help in the scheme of just trying to be a healthier person. Here is a list of what I recommend. If you check out my post below titled “My day on the Warrior Diet”, you will get an idea of how I use supplements to create balance.

1. Fish oil. We sell Carlson’s brand because it is clean, high quality  and inexpensive.

2. Protein powder. I suggest Warrior Whey brand as the first option. You can access the website for Warrior Whey on the shop part of our site.  Jay Robb is another great choice. Both come from grass fed cows. If you are lactose intolerant, go with Sun Warrior. It is a brown rice based protein powder.  They are all high quality, think of them as steak and the cheap stuff as hot dogs. Jay Robb and Sun Warrior can be purchased at Lassen’s.  If you are doing protein shakes daily, do not use the low quality. Examples of low quality are, Muscle milk, EAS, or Costco brands.

3. Vitamin C. Taken before a workout will help you recover. If you are going to give 100% every workout, you must recover.

4. Liquid amino acids. We carry this at my gym. This mixes in water and if taken while working out on an empty stomach, it will help keep you strong and burning fat. This works really good for morning workouts.

5. A good multi vitamin with minerals. I like the brand Alive. Choose the one that is right for your sex and age.

I do not suggest fat burners or any claim in a bottle. While following this diet and doing the workouts you do not need all of the crappy stuff that is sold claiming to get you lean. So, stay away from these crappy supplement stores in town. At the end of the day, it is about changing your habits. This diet is a lifestyle change. This style of eating will get you leaner and healthier. But keep in mind that it is not “normal or “traditional” in the sense of the american diet. But over 60% of Americans are overweight. Scientists have stated that up to 80% of Americans will have type 2 diabetes in the next 10 years. This is the result of us eating a tremendous amount of low quality foods and moving very little. Follow this plan and you will go in the opposite direction of the average American.  You are going to eat high quality food on this diet. I suggest shopping at Trader Joe’s and Lassen’s. Because you are trading breakfast and lunch for protein shakes, apples, salads etc. you will have extra money to buy really good dinner foods. A whole organic chicken costs a little more than the ready to eat ones from costco, but the taste and nutrition is so much better from the organic.

Shop weekly for the food items that you will have after your workout, during the day and dinners. Be prepared! Most of us end up in trouble when we have to try and stick to a plan while eating out. If during the day you choose to eat a salad with hard boiled eggs etc., go to Lassen’s Deli. They have the best salads in town. They also make fresh veggie juices that can work in the afternoon for the plan.

The Diets are below.

Tim Gojich

A.M. X-TREME FAT LOSS DIET

5AM OR 6AM WORKOUT. EXERCISE WITHOUT FOOD AND DRINK WATER BEFORE AND DURING WORKOUT OR DO A SERVING OF BRANCHED CHAIN AMINO ACIDS MIXED IN 30 OUNCES OF WATER.  WITHIN 30 MINUTES OF WORKOUT, DO A POST WORKOUT SHAKE. (MANDATORY)

150 pounds: 30-35 grams of carbs with 20 grams protein (1 SCOOP) post-workout
200 pounds: 45-55 grams of carbs with 20 grams protein (1 SCOOP) post-workout
250 pounds: 55-65 grams of carbs with 20 grams protein (1 SCOOP) post-workout

Which carb sources to use post-workout:
1. Organic cherry juice. Research by the British Journal of Sports Medicine shows that consuming cherry juice post workout reduces soreness. As an added bonus, cherry juice contains a healthy dose of melatonin so you’ll sleep better.
2. Organic raisins. Raisins are an alkaline food so they help offset acidification from training. Also, they have a high glycemic load so the carbs can be quickly shuttled into your muscles.
3. Fresh pineapple. Pineapple is great post-workout because it contains bromelain, an enzyme that helps your body assimilate protein and reduce inflammation

9 AM – 1 SCOOP OF ORGANIC WHEY PROTEIN MIXED IN WATER AND AN APPLE OR 1 SERVING OF GREEK YOGURT MIXED WITH BERRIES.

12:30 TO 2:00 PM – 2 HARD BOILED EGGS WITH A LITTLE SEA SALT IF YOU ARE CRAVING PROTEIN. IF NOT DO A FRESH JUICE. THIS COULD BE 2 CARROTS, 2 CELERY STALK, 1 BEET AND ½ CUCUMBER, OR YOU CAN HAVE 4 OUNCES OF UNSEWEETENED CRANBERRIE JUICE AND 20 OUNCES OF WATER POURED OVER ICE.

DINNER – GREEN SALAD WITH SPINACH, BELL PEPPERS, ONIONS, ETC. WITH OLIVE OIL DRESSING.

1 SERVING OF SOUP, MAKE SURE IT IS LOW SODIUM.

1 SERVING OF FREE RANGE CHICKEN, BEEF, FISH, OR TURKEY ETC.

½ OF A BAKED POTATO, OR ½ CUP OF WILD OR BROWN RICE, OR ½ OF A YAM, SWEET POTATO.

BIG SERVING OF STEAMED VEGGIES.

DESSERT- 2 TO 4 SQUARES OF 70 % DARK CHOCOLATE (OPTIONAL).

YOU WILL EAT THIS WAY ON MONDAYS, TUESDAYS , THURSDAYS, FRIDAYS AND SATURDAYS . YOU WILL FAST FROM DINNER TO DINNER STARTING TUESDAY NIGHT UNTIL WEDNESDAY DINNER. CHEAT DAY IS SUNDAY. REFER TO FASTING SHEET FOR WEDNESDAY.

IF YOU HAVE ANY QUESTIONS PLEASE CALL US.

FIT FOR LIFE 2204 E STREET BAKERSFIELD CA 93301 * 661-325-0900 * FITFORLIFEBOOTCAMP.COM

Desmond Lopez

Thank you very much for the confidence,

Jill Mayfield

CAT CAMEL > WALL SQUAT > JUMP ROPE 3:30min

20 SPLIT JUMPING JACKS AND 10 MOUNTAIN CLIMBERS

(5 CYCLES WK 1 INCREASE 1 CYCLE A WEEK)

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LADDER #1 (10 reps to 1) Wk 2 (11 to 1)

PUSH UPS AND WIDE OUT DROPS



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LADDER #2 (10 reps to 1) Wk 2 (11 to 1)

HIP BRIDGE AND SQUAT THRUST

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Run at 65 to 70 % of your fastest sprint for 30 seconds then walk 1 minute. Do this 4 times. Increase it to 5 week 2 and continue adding a round until the end of the class.