Free Lady. Boss Weight Loss Lifestyle. I know there are some fitness programs out there that promise a lot but don't deliver. This isn't one of them. There are NO hidden . Its my way of proving that you're going to love it! Because unlike other . I wan't you to see and try this one for yourself before you pay for it and then use it as long as you need to. If I get you to try the App out for free and you see how awesome it is, hopefully you'll stay a member and keep using it for a long time! I'm kinda a show off.. I'm sick of people throwing out BS plans without any real proof to back them up. I think 9. 9% of what is said online is complete BS.. The actual plan and details behind what it is, and well.. Herbalife Weight Loss Challenge Website. Your Weight Loss Challenge coach will provide you the password needed to access each week's documents. Hi, great work out routine. I have been comparing your plan 4 DAY GYM WORKOUT and 12 WEEK CARDIO AND WEIGHT TRAINING PROGRAM. Week Cardio and Weight Training Program. What if I told you that in just 1. I’m going to lay out a 1. Program Goals. The goals for this program include: Weight Loss: This program is going to help you lose that stubborn weight and help you trim down to a smaller size through resistance and conditioning training and diet. Build Lean Muscle Mass: Whether you want to tone up and look fit or want to become a bodybuilder, this routine is the program for you. This program gives you the tools to increase your lean mass and create a balanced physique. Improve Conditioning: Simply doing cardio is not going to improve your conditioning. Walking on a treadmill or riding a stationary bike burns calories, but you are not necessarily improving your conditioning. This program is going to plan out your cardio sessions as well as give you tips on improving your conditioning and getting your body more athletic. Recommended Supplementation. Check out my product reviews page to see what I’ve used and be sure to check out other people’s reviews before you purchase something. Supplements are just that, a supplementation. Your program does not rely on the use of any supplements, but here are the suggestions I would use. Healthy Whole Foods: Whole foods are a must if you want this program to work best. Eat a wide variety of fresh foods so you will be able to recover and grow muscle. Whey Protein: Whey protein is an easy way to get some fast digesting protein into your body. Drinking a shake in the morning or post- workout are both effective times. Branched Chain Amino Acids (BCAA): BCAAs are nice to have since they are healthy drinks you can have during your workout or throughout your day. This supplement is nice to have and most certainly not needed. Eating a balanced diet with a wide variety of different meats and vegetables will give you all of the amino acids that are found in a BCAA supplement. A bonus to a BCAAs are that most are great tasting and are a healthy alternative to soda. Fish Oils: Fish oils are a great supplement for joints and overall heart health in your body. This supplement is not needed at all, but if you eat plenty of fish in your diet you will benefit the same as you would if you took the supplement. Creatine Monohydrate: Creatine monohydrate is a proven, tried, and tested supplement shown to improve strength, endurance, and athletic performance. This is certainly not needed for most people and is just a supplement that is okay to use. Creatine monohydrate works and is cheap, if you are trying to increase strength and performance, this supplement is nice to have. The plans and programs in the LadyBoss Weight Loss Challenge are specifically geared for results. Contrary to popular belief; whether you wan't to lose weight, tone. Lose 6 Kilos in 6 Weeks & Transform Your Body with The Dangerously Fit 6 Week Body Transformation Makeover Challenge! Hello, I know I am a little bit behind but I just started the 5 weeks program a few weeks ago, I am on week 4 right now. Really love this program and Jessica Fat Burners and Energy Supplements: Stimulants can be addictive and have adverse effects on your health, so please use these wisely. When working on a calorie deficit, you will have less energy. A fat burner or energy supplement will help you get through the days where you have no energy. There are many different supplements that say claim to burn fat, but please read many reviews and understand what you are putting in your body before you buy something. No fat burner will “burn fat” so beware of the supplements that say they will. A good cup of coffee a few times through the day will do just fine if you are low on energy. Multi- vitamins: Any multi will help, I prefer Opti- Men vitamins. Diet Tips. Eating whole foods and making the correct food decisions will be the determining factor if this program is a success or failure for you. Anyone can go to the gym to lift weights and do until they think they are dying, but you cannot out exercise poor diet. Check out the health and nutrition of this site for articles on how to eat healthier and save money doing it. Eating healthy doesn’t mean you have to cut out all of your guilty pleasures, but you must be conscious of them and realize how many calories you are eating. For Women: Cut calories by 2. Follow the cardio and conditioning tips. For Men: Cut calories by 3. Follow the cardio and conditioning tips. A slow decrease in calories will keep your metabolism from crashing and will also force your body to start burning body fat for energy. You must eat consistently the same calories and the same general types of foods so your weight will not fluctuate. You do not have to eat the same thing every day but if you skimp out on carbs one day and the next day eat a bunch of carbs, you are going to bloat and hold a lot of water. Always weigh yourself at the same time of day on the same day of the week. Only weigh yourself once a week to track your progress. Don’t get discouraged if you have not lost weight, give it 3 consecutive weeks of consistent diet and exercise before you adjust your diet again. Diet Plan Guidelines. Losing weight is not complicated; simply lowering your calorie intake will help you lose body fat. Protein: Men – Generally 1. The heavier you are, the closer to 2. Women – Generally 8. The heavier you are, the closer to 1. Eating enough protein will ensure you retain muscle mass while losing weight. Eat a wide variety of proteins from chicken, pork, beef, beans, whey, and other sources you enjoy. Fats: Fat intake should generally be 2. Fats do not make you fat. Eating heavily processed foods or carbohydrate dense foods with fats is what makes you fat. Some bacon will not make you fat, but a doughnut will. Drizzling some olive oil on your salad or using butter on some vegetables is healthy. Not getting enough dietary fats in your diet is going to lead to hormone issues, loss of sleep, and more. Carbohydrates: The macro nutrient everyone seems to hate. Carbohydrates are a good source of energy and strength athletes make great use of them. Carbs are important to performance; unless you can successfully do a low/no carb diet and eat plenty of dietary fats and protein, do not just cut out carbs. Once you have determined your daily calories from proteins and fats, fill the rest in with carbohydrates. I suggest nutrient dense things such as potatoes, sweet potatoes, and brown rice. Once You Have Stalled on Your Weight Loss. Women: Cut an additional 2. Men: Cut an additional 3. Re- feeds. A re- feed is a way to keep your metabolism going while you are cutting calories. Some people might call it a cheat meal or a cheat day. You will want to have a re- feed every other week. Plan a day every other week where you splurge and eat what you want. This will give you something to look forward to and a reason for you to stay on your diet. When doing your re- feed day, make sure to enjoy the food. Don’t go so far overboard that you feel sick to your stomach from eating too much, but feel free to have the pizza and ice cream you’ve been wanting for the past couple weeks. If you want this program to give you the best results you can get, eat your extra calories with whole foods or protein shakes. This is going to give you the nutrition and recovery you need. You would be surprised how much chicken you have to eat to equal a value meal at a fast food restaurant. Week Cardio Program. Many people spend too much time on the cardio equipment and it is simply not needed. This program will give you plenty of cardio and will help you lose weight and get more athletic. You might not think the program has enough cardio, but adding more cardio to the program may adversely affect your results. No need to add longer sessions or extra cardio sessions into this program, but feel free to be active outside playing sports, riding bicycles, etc. The goal is to make your life more enjoyable so don’t limit yourself to only exercising in the gym. For the first 6 weeks leave 1 day of recovery in between each cardio session and do 3 sessions per week. The last 6 weeks do 2 days on and 1 day off with 4 sessions per week. Start week 1 and do 1. Add 2 minutes to your cardio sessions per week. On week 1. 2 you will be doing 3. Doing cardio post workout or in a fasted state when you first wake up are the two most beneficial times to perform cardio. Workout Program. Strive for progression and you will make marked progress. I’ve had many clients happy with their results using this method. A sample workout schedule would look like: Day 1: OFFDay 2: Workout ADay 3: Workout BDay 4: OFFDay 5: Workout CDay 6: Workout DDay 7: OFFThis program focuses on using compound lifts and exercises that will give your body a balanced and athletic physique. This program works and will give you as good of results as you put into this. Work your ass off and you will the results you want. As always, leave questions and comments below! Like us on Facebook and be sure to share with your friends so we can make a healthier world. My 1. 2- week weight loss journey. Stephanie Higgins tells how she lost 9. NHS weight loss plan without ever going hungry. From calorie- counting to snacking, Stephanie reveals how she did it and how the plan helped her develop healthier habits in 1. How did you hear about the plan? I’d been going to the gym for about five months, but I hadn’t lost any weight. I was actually putting on weight. I thought my diet might be the problem. I looked up online how many calories I should be eating a day to lose weight and I found the NHS 1. Why did you want to lose weight? I knew I wasn't a healthy weight. Fashionable clothes just looked wrong on me, even if they fitted correctly. I was having to buy bigger sizes far too often. I’ve been a size 1. My last few jobs have been deskbound and my activity levels have gone down. One day, I just realised how big I’d got and I decided I wanted to get back to my ideal weight. I’ve got a five- week holiday of a lifetime to the US planned this summer. My boyfriend and I will be doing a road trip through California on a Harley Davidson, finishing up in Hawaii. It's given me plenty of motivation. How much did you lose? During the 1. 2 weeks, I lost 9. I started out at 8. BMI) of almost 3. By the end of the 1. I was 7. 1. 3kg and my BMI had dropped to 2. Ideally, I'd like to get to 6. That was my weight about five years ago and the weight I feel comfortable with. I've been at or around this weight for most of my adult life. I'm probably not going to get there before I go away on holiday, but I'd like to lose another stone (6. How did you find calorie counting? It gets easier as you go. I used a couple of calorie- counting websites, such as Weight Loss Resources. At first, I was looking up everything, but as time went on, I became familiar with the calories in certain foods, such as fruit, which were my main snacks. I wrote down every calorie I had during the day in a notepad. In the evening, I’d tot up my calories and update the food and exercise chart. It doesn’t take long and I found it really helpful for keeping track of calories. Did you find the weight loss forum helpful? Yes! I found the Health. Unlocked online weight loss forum to be a place for support and guidance from others doing the same thing. People on the forum seem genuinely interested in what you’re saying, as you are all in the same boat. It feels great to be able to share my experience of losing weight with others on the forum who are just starting out. What exercise did you do? I was going to the gym about three times a week, for a 3. I generally exercised with my boyfriend, which was great for motivation. I did a bit of running on the treadmill and some strength exercises. Initially, I set myself the goal of running a mile without stopping. Now I can do 2. 0 minutes non- stop on the treadmill. I also did sit- ups every morning, and worked my way up to 1. I’ve not done any for a while, as it was taking too long. How did you plan your meals? We'd do a weekly shop and try to include a few more healthy options, such as more fruit and vegetables, fish and chicken. I had breakfast every morning. For lunch and dinner, I used kitchen scales to weigh things like rice and pasta. I reduced my portion sizes and always made sure there were at least two or three portions of veg on my plate. Dessert was always fruit. There were a handful of meals that we had every week, like chicken curry and spaghetti bolognese, which kept the calorie- counting work down. Did following the plan impact on home life? Initially, it was hard to get the balance right. I live with my boyfriend, who didn’t need to lose weight. I based my meals on starchy foods and vegetables. He was eating the same as me and he started to lose weight too! So he just increased his portions. How did you manage eating out? I ate less than usual and made healthier choices. If we were going out for a curry, I’d order less rice and dropped the usual side order of chips. It’s not always easy to keep track of calories when eating out, so I’d just compensate by reducing my calorie intake the following days. How did you deal with slip- ups? If I had a cheeky snack, I’d just add the calories to my daily total and adjust my calorie intake for the rest of the day to stay below my 1. If that wasn't possible, I'd make sure I didn't go over my allowance any other day of the week, and maybe step up the exercise. Probably the most important thing is to pick yourself up and carry on – a slip- up now and then doesn't really matter too much in the long run. How did you deal with cravings? After being on the plan for about a week, I didn't really have any cravings; I'd just eat healthily and often. I never went hungry, which is one reason you sometimes get cravings. Snacks were already built in for the day – usually dried fruit, like raisins, apricots and apple, as well as fresh fruit. How did you keep yourself motivated? Thinking about the beach in Hawaii. The first week I lost just under 1kg, which is the weight of a bag of sugar. Handily, we had a full bag of sugar in the cupboard, so I took it out, looked at it and felt the weight. It was heavy, so I’d remind myself of that bag of sugar every so often. Seeing the weight come off and fitting into smaller clothes was perhaps the best motivator. How has following the plan changed you? I asked my boyfriend and his answer was: “You're thinner!” I now have breakfast every morning, which I never used to. I’ve learned to recognise the difference between being hungry and simply feeling peckish. Overall, sticking to the plan for 1. Do you still need to lose weight? I’d like to lose a few more pounds. I’ve stopped counting calories, but I’m sticking to my new routine of eating healthily, having smaller portions and exercising regularly. After doing it for 1. Your Specialty Weight Loss Blog . Some people were really happy and congratulated me. These women told me they have been eating low carb for a while and are loving it and they wondered why I hadn’t switched over before! Then there were others who weren’t so happy. They questioned why I would give up a a large food group? Wouldn’t I just end up craving more carbs and eventually binge on everything? Doesn’t it mess with women’s hormone balance? I totally get it! I asked the exact SAME questions before I decided to go low carb, high fat. Would I be able to cut back my beloved carbs? Would I get fat from eating so much fat? Would I put a stress on my hormones from eating fewer carbs? I have my reasons for switching to low carb, and some of them include: Cutting back on the sugar, even sugar from so called “healthy” carbs. Not needing to eat every 2 - 3 hours. Switching from a sugar burner to a fat burner. Studies have shown that a low carb way of eating can help many people lose weight and improve their metabolic function. However, this isn’t to say that low carb diets are right for EVERYONE! My goal of this post isn’t to try and get you to switch to a low carb way of eating. The purpose of this post is to help give you information so that you can make the decision for YOU! I tell my Drop A Dress Size challengers repeatedly to find a way of eating that is going to work best for them. Does that include more carbs than I eat? Does that include less carbs than I eat? There is no ONE right way or ONE wrong way to eat. It’s about figuring out which foods make you feel the best. Today, I want to address the topic of low carb and women’s health. I’ve seen many women switch to an extremely low carb way of eating and do very poorly. You may have heard of the Ketogenic diet and are wondering if this is what I do. No, I DO NOT follow a traditional keto diet, meaning only eating 5% carbs. Personally, I feel cutting carbs this drastically is too hard on women’s hormones. Low Carb, Low Calories, and Women’s Hormones. We have three major glands that regulate our hormones: Hypothalmus – located in our brain. Pituitary – located right below the hypothalmus in our brain. Adrenals – located at the top of our kidneys. All three of these glands interact to help keep our hormones in balance. These glands are very sensitive to things like stress, calorie levels, and exercise. Long term stress, which can be caused by many factors such as lack of sleep, job stress, overexercising, eating too little, etc. This is also known as “adrenal fatigue.”For many women, lowering carbs too much can also act as a stressor, leading to malfunction of our glands and hormones. Irregular Menstrual Cycles and Amenorrhea. Some women, including myself, may experience irregular menstrual cycles from going too low carb, or they may even lose their menstrual cycle for 3 months or more, known as amenorrhea. This is what happened to me. I actually ended up losing too much weight eating low carb, and I had to gain some back in order to get my reproductive hormones back on track. The most common causes of amenorrhea are losing too much weight, eating too few calories, eating too few carbs, and exercising too much. If your carb or calorie consumption is too low, it can suppress your leptin levels and interfere with leptin’s ability to regulate your reproductive hormones. This is particularly true for underweight or lean women on a low- carb diet. I was already very lean, so losing more weight disrupted my hormones. Insulin stimulates leptin synthesis, so if you are dramatically cutting your carbs, you are likely further dampening your body’s leptin levels. It is a butterfly- shaped gland that lies in front of your windpipe. It uses iodine from food to produce two hormones: thyroxine (T4) and triiodothyronine (T3). These two hormones play a huge role in your body and are responsible for things like breathing, temperature control, cholesterol levels, body weight, and more. Your active thyroid hormone, T3, is sensitive to to calorie and carb intake. If calories and/or carbs are too low, T3 levels drop and reverse T3 (r. T3) levels rise. Having low levels of T3 can lead to weight gain, slower metabolism, fatigue, poor concentration, and more. I often see women who are chronic dieters or who cut carbs too low experience many of these symptoms. It’s so important to get your hormones checked, especially if you are experiencing any of these symptoms. But it’s also important to get the proper tests. You can read more about thyroid testing here. When Do I Know I Need More Carbs? Getting your hormones back on track means convincing your body that it’s not in danger. Remember I said that I lost my period when I went below a certain weight? I had to start eating more in order to let my body feel safe again, to let it know that there is enough food for it to perform ALL of it’s necessary functions. For others this may mean getting a better, longer sleep at night, cutting back on exercise, or reducing overall stress. Very often, I see women dealing with weight lost resistance and poor exercise recovery. I’ll hear stories about how eating low carb was working wonders for them and then all of a sudden they lost their cycle or they weren’t seeing results anymore. But if you’re a relatively healthy person and you’ve been tested and everything comes back normal, then maybe the answer is more simple. Not so healthy carbs. Signs You Need More Carbs. If you are very active, especially with a focus on frequent, high- intensity workouts. If you start having trouble recovering from your workouts. If your thyroid is underactive, even with a clean diet and support from medications. If you have adrenal fatigue. If you start to lose your period or have irregular cycles (pre- menopause)If you’ve been very low carb for an extended period of time. During pregnancy and while breastfeeding. Signs You Need Less Carbs. If you have a condition such as PCOS, fibroids or endometriosis. If you are dealing with small intestine bacterial or yeast overgrowth. If you are insulin resistant or have diabetes. If you have a neurodegenerative disease. If you have certain forms of cancer. How Many Carbs Should I Be Eating? Unfortunately, I can’t give you an exact answer. I can’t tell you how many carbs you should be eating. Only YOU can figure that out. However, I can give you some direction. If you are a relatively active woman, but you’re experiencing a lack of energy, having a hard time losing weight despite doing “all the right things,” have thyroid problems, or have an irregular cycle, you may want to consider bumping your carbs up to 1. I usually recommend to women to consume about 2. For some, this may seem like a high carb intake, but when you compare it to the standard American diet, it’s quite low! The fact is, you have to figure out the range that works best for you and YOUR body! I like to tell my clients to start a food journal and write down how they feel 1 – 2 hours after a meal. Are you bloated or gassy? Are you hungry or do you still feel full? Do you have cravings or not? Do you feel tired or energetic? Answering these questions will let you know that what you ate either works well for you or if it’s something that doesn’t work so well. To Summarize. Eating too low carb is not always beneficial for women’s health. If you’re a female and you’ve been doing very low carb and/or low calories for an extended period of time, you may find benefit with the health of your thyroid, adrenals, liver, and ovaries by bumping them up a bit. Changes in your cycle may not be related to exercise intensity or body fatness, but to inadequate energy intake (including carbohydrates levels) to meet the demands of your active lifestyle. Sleep, stress levels (both physiological and psychological), and the health of your thyroid (which can also be negatively affected by a lower carb approach), among a multitude of other factors also play a role in regulating your hormones, so make sure to work with a practitioner to get these things sorted out instead of covering the symptoms with medications and upping your carbohydrate intake alone. Experimentation and individualizing your diet to your specific needs is key! References: Females, Carbohydrates, and Hormones. Do Very Low Carb Diets Mess Up Some Women’s Hormones?
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