[autuymnrain]

I thought this was a great article, program that a friend sent me, so I just thought I'd share, since people probably don't know or over look it. it's a greattt site though. yes girls, you can use this site too http://www.bodybuilding.com

anyways the whole article is here: EIGHT WEEK SUMMER SLIM DOWN

but for people who want to read it here anyways, i'll post it here.

Swimsuit season officially begins Memorial Day weekend. That's two months away. If you would like to drop 10 to 15 pounds and firm up the back side a little before you hit the beach this year, this plan is for you.

This eight-week Summer Slimdown is designed to work. It's not difficult to follow, but you will need to make some adjustments in your lifestyle. Exercise and eating healthy food play a major role in this program. Getting accustomed to changes begins in week one. Are you ready? Good. Let's get started.

How to Increase your Metabolism

To increase the metabolism, smaller more frequent meals need to be eaten. Six meals per day is optimum, but this plan will start you off with five. We're not going to count calories. There are no points and we're not going to tally up grams of carbs.

This plan does, however, utilize portion sizes of protein foods and carbohydrates. A portion of protein or carbohydrate would be the size of a closed fist, which is roughly the size of a deck of cards.

Basically you will eat a portion of protein at each meal. Starchy carbohydrates will be cycled. Some days you will eat starches at every meal and some days you will eat them for only one or two meals. Eat as much salad or green leafy vegetables as you like. Eat a piece of fruit after your weight workouts to help in recovery.

Start drinking green tea. Not only is it loaded with healthy antioxidants, studies have shown that you can burn up to an extra 60 calories in a day just by drinking three to four cups per day.

Once a week, have a cheat meal where you eat anything you want, including dessert. A sudden increase in calories can actually keep your metabolism in high gear because it throws off the body's natural tendencies to signal it's starving.

Eating low calories for too long will slow down your metabolism. The cheat meal is good for you psychologically also. You won't feel deprived.

Sample Meal Plan

To make this program a little easier to understand, I've set up a sample week for you to follow. You can adjust the workouts to fit your schedule. The important thing is to follow it closely and stick with it.

Follow it for eight weeks and then take a day off, rest, relax and eat a few of your favorite foods on Memorial Day. Oh, and you can proudly answer the question everyone will be asking you at your Memorial Day gathering. "You look great! What have you been doing?"


Monday (Low-carb day)

20-minute walk

Breakfast:
Scrambled eggs
(4 whites and 1 yolk)
One serving cream of rice
Green tea

Mid-Morning:
1/2 cup Non-fat cottage cheese
15 almonds

Lunch:
Lettuce salad with 3 oz. of chunked chicken
Reduced-calorie dressing
Diet soda

Mid-Afternoon:
3 - 4 slices of deli-style turkey
1 cup of raw veggies with lowfat dip
Green tea

5:00 pm:
30-45 minutes of weight training (upper body)
1 piece of fruit after workout

Dinner:
Grilled chicken
Steamed vegetables
Crystal Light


Tuesday (Low-carb day)

20-minute walk

Breakfast:
Scrambled eggs
(4 whites and 1 yolk)
One slice whole wheat toast with peanut butter
Green tea

Mid-Morning:
3 - 4 slices of deli-style turkey
1 cup of raw veggies with lowfat dip
Green tea

Lunch:
Lettuce salad with 3 oz. of chunked chicken
Reduced-calorie dressing
Diet soda

Mid-Afternoon:
1/2 cup Non-fat cottage cheese
15 almonds

5:00 pm:
30 minutes of interval-style cardio

Dinner:
Grilled salmon
Steamed vegetables
Crystal Light


Wednesday (Medium-carb day)

20-minute walk

Breakfast:
Scrambled eggs
(4 whites and 1 yolk)
One slice whole wheat toast with peanut butter
Green tea

Mid-Morning:
1 container low-fat yogurt
1 banana
Green tea

Lunch:
1/2 tuna sandwich made with lowfat mayo
1 cup of raw veggies with lowfat dip
Diet soda

Mid-Afternoon:
1/2 cup Non-fat cottage cheese
15 almonds

5:00 pm:
30-45 minutes of weight training (lower body)
1 piece of fruit after workout

Dinner:
Grilled steak
Steamed vegetables
Crystal Light


Thursday (Low-carb day)

20-minute walk

Breakfast:
Three strips of turkey bacon
One serving cream of rice
Green tea

Mid-Morning:
3 - 4 slices of deli-style turkey
1 cup of raw veggies with lowfat dip
Green tea

Lunch:
Lettuce salad with 3 oz. of chunked chicken
Reduced-calorie dressing
Diet soda

Mid-Afternoon:
1/2 cup non-fat cottage cheese
15 almonds

5:00 pm:
30 minutes of interval-style cardio

Dinner:
Grilled chicken
Steamed vegetables
Crystal Light


Friday (Low-carb day)

20-minute walk

Breakfast:
Scrambled eggs
(4 whites and 1 yolk)
One serving cream of rice
Green tea

Mid-Morning:
1/2 cup Non-fat cottage cheese
15 almonds
Green tea

Lunch:
Lettuce salad with 3 oz. of chunked chicken
Reduced-calorie dressing
Diet soda

Mid-Afternoon:
3 - 4 slices of deli-style turkey
1 cup of raw veggies with lowfat dip
Green tea

5:00 pm:
30-45 minutes of weight training (upper body)
1 piece of fruit after workout

Dinner:
Grilled chicken
Steamed vegetables
Crystal Light


Saturday (High-carb day)

20-minute walk

Breakfast:
Three strips of turkey bacon
One serving cream of rice
Green tea

Mid-Morning:
3 - 4 slices of deli-style turkey
1 cup of raw veggies with lowfat dip
Green tea

Lunch:
1 container of yogurt
1 piece of fruit
Diet soda

Mid-Afternoon:
1/2 cup Non-fat cottage cheese
15 almonds

5:00 pm:
30 minutes of interval-style cardio

Dinner:
Grilled chicken
1/2 cup rice or 1/2 baked potato
Steamed vegetables
Crystal Light

Sunday:

Eat one meal as a cheat meal and eat anything you want.
One-hour cardio session doing any activity you enjoy.

i hope this helps anyone who is struggling

[b7jky]

wow, thanks ^^
20characters

[sassykimsamsoonpig]

haha.

my metabolism suprisely have increase.
last year i tried to lost wieght by dieting, not eating this counting calories--- i end up gaining more weight
but this year i just ate whatever, still cautious but eat with comfort and suprisely i lost some weight and is not gaining
still in the process though ^^

swimsuit season haha!

[aaandy]

woah that is way to complicated.

im sticking with the yogurt diet.
check out my facebook if you want to see my results.
http://www.facebook.com/profile.php?id=1102411415

[KuYA II]

wow thanks for the info! =). I guess its good to do cardio in morning and at around afternoon then o.o;;

[untungl]

good info, but i doubt people here are motivated and dedicated enough to do it

[simpl3r0ck3r]

Ohh! thankz for the info..
Im really needing this.. xDD..
hehe..

[aaandy]

kathleeen is awesomeee

[Belleluvly]

this seems totally easy, I could totally do it and just replace the meat with tofu or seitan or something in the like, I wannna try..but not so much Green Tea though.
happy loosing!

[moodycaddy]

i can never follow diets with a food plan cuz i'm not the one that cooks the food in the house.

woah that is way to complicated.

im sticking with the yogurt diet.
check out my facebook if you want to see my results.
http://www.facebook.com/profile.php?id=1102411415

what's the yogurt diet?

[aaandy]

i can never follow diets with a food plan cuz i'm not the one that cooks the food in the house.



what's the yogurt diet?

It was a joke... You are not going to slim down without a healthy diet and exercise period. Everyone is always looking for a easy-short term solution that will leave you worse in the end.

[aaandy]

Did anyone try this yet? This is all laid out for you! Just follow the directions haha. Do it! I can guarantee you those other diet fads people are posting don't work.

*bumps for kathleen.