HORDER FITNESS

HOW TO LOSE WEIGHT OR BUILD MUSCLE DEFINITION FAST

Protein, as one of the three most important macro nutrients, responsible in keeping and burning energy in the body.
By eating protein foods regularly, a person gains high energy and healthy growth.
Anyone who has desired to acquire muscles or lose weight, it is necessary that high protein intake is achieved.
This is critical in order to give the body with enough energy for exercise and developing muscles. Protein supplies you metabolic energy which helps you lose weight fast.
With a protein diet plan, you can lower your carbohydrate and calorie intake. When you lessen carbohydrates and calorie, you permit protein to consume body fat while encouraging weight loss.

I was given a book recently called “The four hour body” by Tim Ferriss. The book has a chapter on protein diet and like most people I was a skeptic, so I decided to give it a go.
I wanted to lose a few kgs fast but in a healthy way while still maintaining my regular exercise regime.

This was the plan take, on a 7 day protein diet challenge while still exercising 90 – 120 mins per day, every day.

Here are some protein rich foods and drinks you can consume:

Egg whites Chicken breast or thigh Beef Preferably grain fed) Fish Pork Lentils Red/Black beans Borlotti beans Green Beans Soya beans Spinach Peas Asparagus Broccoli Avocado Mushrooms Cauliflower Black coffee Protein Powder Water

This is what I consumed each day:

Breakfast – 1 x protein shake with water.
Snacks – no snacks for me
Lunch – ¼ BBQ chicken (no skin) side salad with lettuce, egg, avocado and mushrooms
Snack – no snacks for me, on some days I had a long black coffee.
Dinner – medium piece of beef, pork or chicken with a side of vegetables including carrots, brochalii, spinach, mushrooms and beans.

What I learnt from this challenge is:

1. Eating at home is a lot simpler; you can plan your meals each day and keep it controlled.
Eating out was a bigger challenge but still can be done.
2. Not eating anything after dinner was great for fat burning. My dinner was at 5pm so from
then until lunchtime the next day (that’s 18 hours) I was only consuming breakfast which
was a protein shake.
3. Try and fight the cravings for coffee and snacks, its hard but days get easier as the days go
on.
4. Your body will produced a bad odor for the first 2 days this is just toxins coming out and
will be gone by day three.
5. Drink plenty of water, I was consuming about 5-7 litres per day mainly due to my
excessive exercise levels but the water intake was making me fill full.
6. Make sure you exercise at least once a day every day; diet alone won’t get you the results.
7. Be committed to the challenge, it’s only for 7 days.

After 7 days of being on the protein diet together with exercising 90 – 120 mins each day I was able to lose 5.5kg in 7 days. That’s right I ate chicken, salads, vegetables and drank coffees and I was able to lose 5.5kg in one week.

All the foods that I consumed are the best protein foods to eat, I was very strict in what I ate and I did my research on best foods so for maximum results please follow what I did. If you are not exercising as much as I did then just consume smaller meal portions.

This diet is only recommended for 7 days, on the 8th day you can relax the diet and consume other foods like fruits etc to get those important nutrients back.
On the 9th day if you want to keep dropping the KG’s then continue on with the protein diet and regular exercise.

“Be determined, there will be obstacles along the way as you take on a bigger challenge”.