4 Week Fitness Kick Start Week 1 Day 7
Your first week is almost over, you’ve been building muscle and burning fat.
You may be a little disappointed with your progress so far. You’ve been working hard, getting sweaty and sore, but you don’t see much difference on the scale. You may have even gained a pound or two.
Gain Weight? What? You want to lose weight, be fitter, leaner and stronger. How can you be gaining weight with all your hard work?
The answer is simple, lean muscle mass is smaller and more compact than fat tissue. Your clothes are starting to feel a bit looser, aren’t they?
It’s easier to build muscle than it is to burn fat, but lean muscle is what you need to burn fat. I’m not talking about the bulky kind of muscles you see on body builders, this program isn’t designed for that, I’m talking about the muscle you need for every day activities, carrying the groceries in from the car, walking up a flight of stairs instead of riding the escalator. Just pushing your shopping cart uses muscle, not a lot, but your leg muscles and glutes are the biggest, strongest muscles in your body. The stronger they are the more fat they burn doing every day tasks.
Every time you feel the burn doing split squats or lunges you’re building lean muscle. Take heart, you’re about to start seeing some real difference in the next three weeks.
Two Workout Videos today, then tomorrow we’re going to add some more intense workouts to keep your improvement going strong.
Fat-Burning Cardio Workout: BeFit in 90
Cardio MMA Workout: Level 1 by BeFit in 90
Sample Menu
Meal One – Fruit and Egg White Plate
- 1/2 Cantaloupe, Cut Into Chunks.
- 3 Hard Boiled Eggs, Whites Only.
- 4 Pieces Whole Wheat Melba Toast.
- 1 Slice Swiss Cheese.
Place all ingredients on a salad plate.
Meal Two – Vanilla Berry Protein Shake
- 1 Scoop Vanilla Protein Powder.
- 1 Cup Milk, Skim, Soy, Rice or Almond.
- 1 Cup Frozen Berries.
- 1/2 Banana.
- 1 Cup Ice, More Or Less Depending On Desired Thickness.
Mix in blender.
Meal Three – Chicken Wrap
- 3 Oz. Grilled Chicken, Sliced or Cut Into Chunks.
- 1 Medium Tomato, Sliced Or Diced.
- 1/2 Cup Shredded Lettuce.
- 1/4 Cup Red Bell Pepper, Diced.
- 1 Tbsp. Reduced Fat Ranch Dressing.
- 1 Six In. Whole Grain Tortilla.
- 2 Celery Sticks.
Place first five ingredients on the tortilla, serve with celery sticks.
Meal Four – Grilled Chicken Pizza Muffin
- 1 Whole Wheat English Muffin.
- 1/4 Cup Pizza Or Spaghetti Sauce.
- 1/4 Cup Part Skim Mozzarella Cheese.
- 2 Oz. Grilled Chicken Breast, Diced.
- 1 Cup Steamed Broccoli.
Spoon sauce evenly over each half of English muffin, add cheese and grilled chicken. Bake at 350 for ten minutes or until cheese is melted. Serve with steamed broccoli.
Meal Five – Tex-Mex Turkey Burger
- 4 Oz. Lean Ground Turkey.
- 3 Tbsp. Salsa, Hot Or Mild, Divided.
- 2 Tbsp. Red Onion, Diced.
- 1 Tbsp. Jalapenos, Diced.
- 1 Whole Grain Hamburger Bun.
- 1 Slice Cheese, America Or Pepper Jack.
- 1 Cup Steamed Green Beans.
Mix turkey, onion, jalapenos and 1 tbsp. salsa, form into a patty and cook thoroughly, add cheese for final minute. Top hamburger bun with remaining salsa and put burger on it. Serve with steamed green beans.
Next Post – 4 Week Fitness Kick Start Week 1 Day 8
Michael Cole