Rest Day!
Before you get all excited about having a day off consider what you’re involved in. You’re doing the first 28 days of the BeFit In 90 Workout System. You’re trying to build muscle and burn fat to look and feel better.
Why Rest?
Exercising and eating right are necessary for proper health and fitness, but rest is just as important. The past two days you’ve been lifting weights, doing some cardio and stretching. Pushing your body to new heights. Push too hard, too fast and instead of getting better, stronger and faster you get burned out and too tired for more exercising.
When working out you do what amounts to minor damage to your muscles, your muscle fibers strain against the heavier work load and get sore. Taking a day off every two or three days lets your muscles recover and prepare for the next time you push them. They get a little stronger and slightly bigger.
So rest today, no exercise videos. Relax and take it easier. Which doesn’t mean lay on the couch and eat potato chips. Go for a short walk to get the new kinks out.
You still need to watch what you eat, that’s a given. You don’t want to undo the past two days of effort.
Sample Menu.
Meal One – Protein Berry Smoothie
- 1 – 1/2 Scoop Protein Powder, Vanilla.
- 1/2 Cup Fresh or Frozen Berries.
- 1 Cup Milk, Skim, Soy, Rice or Almond.
Mix in blender until smooth.
Meal Two – Breakfast Sandwich
- 2 Egg whites
- 1 Whole Egg, Large.
- 2 Slices Turkey Bacon.
- 1 Whole Wheat English Muffin.
- 1 Medium Tomato, Sliced.
Toast English muffin if desired. Cook turkey bacon. Scramble whole egg with egg whites and cook omelet style. Fold scrambled eggs and place on English muffin. Top with turkey bacon, serve with tomato slices.
Meal Three – Roast Beef Pita Pocket With Side Salad.
- 4 Oz. Deli Slices Lean Roast Beef.
- 1/2 Whole Wheat Pita Pocket.
- Romaine Lettuce.
- 1 Slice American Cheese.
- 2 Tbsp. Dijon Mustard
- Dark Salad Greens.
- 4 Cherry tomatoes, Sliced.
- 1/2 Bell Pepper, Diced
- 1/4 Cucumber, Sliced.
- 1 Oz. Sliced Mushrooms, Optional.
- Lemon Or Lime Juice.
Open Pita Pocket, spread Dijon mustard on both sides. Put American cheese on one side, stuff with roast beef. Put salad greens on a plate and top with bell peppers, cherry tomatoes, cucumber slices and mushrooms. Dress with lemon or lime juice.
Meal Four – Two-Bean Salad And Turkey Lettuce Wrap
- 1/4 Cup Chickpeas.
- 1/4 Cup Kidney Beans.
- 1/4 Cup Celery, Chopped.
- 1/4 Cup Tomato, Chopped.
- 1 Tsp. Olive Oil.
- Salt, Pepper and Lemon Juice, To Taste.
- 2 Oz. Sliced Deli Style Turkey Breast.
- 1 Medium Tomato, Sliced.
- 1 Tbsp. Reduced Fat Dressing.
- Large Boston or Romaine Lettuce Leaves.
Wrap turkey, tomato slices and dressing in lettuce leaves. Prepare two-bean salad with remaining ingredients.
Meal Five – Chicken Meatball Pasta With Steamed Green Beans
- 3 Oz. Lean Ground Chicken.
- 1 Egg White.
- 1 Tbsp. Seasoned Bread Crumbs.
- 1/2 Cup cooked Whole Grain Pasta.
- 1/2 Cup Tomato Sauce, Warmed.
- Italian Seasoning, To Taste.
- 1 Cup Steamed Green Beans.
Make chicken meatballs by mixing ground chicken with egg white and bread crumbs. Roll into small balls and bake at 375 for 15 to 20 minutes. Toss cooked meatballs with cooked pasta and tomato sauce, season with Italian seasoning.
Next Workout – 4 Week Fitness Kick Start Week 1 Day 4
Get Fit With Less Effort,
Michael Cole