The Fat-Burning Bible 28 Days of Foods, Supplements, and Workouts That Help You Lose Weight phần 10 docx

Day 4 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model. Also include the time that you ate each meal. Breakfast Snack Lunch Snack Dinner Snack Daily fluid intake. Aim for one-half to one ounce per pound of body weight. Example: If you weigh 160 pounds, you should drink one and a half to three 1.5-liter bottles of water. _____________ Coffee, tea, sodas. Always drink in moderation, since these contain caf- feine and sugar. Most of your daily fluid intake should be water. Stress Management Time spent doing some kind of activity to help minimize stress _________ Describe activity ______________________________________________ Time spent journaling or doing something special for yourself _________ Daily Exercise Don’t forget to warm up and cool down for 10 minutes! Time spent doing core exercises (the ideal is 10 minutes) _____________ Time spent doing interval training (the ideal time is 30 minutes) ________ I varied my level of intensity while staying within appropriate IIT Range for my gender _____________ How I felt at the end of my workout _____________ End-of-Day Evaluation Type of sleep (restful, restless)____ How many hours _____________ Stress levels (high, medium, low) _____________ Level of energy (high, medium, low) _____________ Significant accomplishments 236 The Fat-Burning Bible SHILSTONE_001-272 10/13/04 3:35 PM Page 236 Day 5 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model. Also include the time that you ate each meal. Breakfast Snack Lunch Snack Dinner Snack Daily fluid intake. Aim for one-half to one ounce per pound of body weight. Example: If you weigh 160 pounds, you should drink one and a half to three 1.5-liter bottles of water. _____________ Coffee, tea, sodas. Always drink in moderation, since these contain caf- feine and sugar. Most of your daily fluid intake should be water. Stress Management Time spent doing some kind of activity to help minimize stress _________ Describe activity ______________________________________________ Time spent journaling or doing something special for yourself _________ Daily Exercise Don’t forget to warm up and cool down for 10 minutes! Time spent doing your circuit training (either the gym program or the at- home circuit program; the ideal is 10 minutes) _____________ Number of circuits completed _____________ Time spent doing cardio workout (the ideal is 50 minutes) _____________ I stayed at my gender-appropriate level of intensity (always, mostly) ____ I kept my level of intensity steady-state throughout _____________ How I felt at the end of my workout _____________ End-of-Day Evaluation Type of sleep (restful, restless)____ How many hours _____________ Stress levels (high, medium, low) _____________ Level of energy (high, medium, low) _____________ Significant accomplishments MAP YOUR PROGRESS 237 SHILSTONE_001-272 10/13/04 3:35 PM Page 237 Day 6 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model. Also include the time that you ate each meal. Breakfast Snack Lunch Snack Dinner Snack Daily fluid intake. Aim for one-half to one ounce per pound of body weight. Example: If you weigh 160 pounds, you should drink one and a half to three 1.5-liter bottles of water. _____________ Coffee, tea, sodas. Always drink in moderation, since these contain caf- feine and sugar. Most of your daily fluid intake should be water. Stress Management Time spent doing some kind of activity to help minimize stress _________ Describe activity ______________________________________________ Time spent journaling or doing something special for yourself _________ Daily Exercise Don’t forget to warm up and cool down for 10 minutes! Time spent doing core exercises (the ideal is 10 minutes) _____________ Time spent doing interval training (the ideal time is 30 minutes) ________ I varied my level of intensity while staying within appropriate IIT Range for my gender _____________ How I felt at the end of my workout _____________ End-of-Day Evaluation Type of sleep (restful, restless)____ How many hours _____________ Stress levels (high, medium, low) _____________ Level of energy (high, medium, low) _____________ Significant accomplishments 238 The Fat-Burning Bible SHILSTONE_001-272 10/13/04 3:35 PM Page 238 Day 7 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model. Also include the time that you ate each meal. Breakfast Snack Lunch Snack Dinner Snack Daily fluid intake. Aim for one-half to one ounce per pound of body weight. Example: If you weigh 160 pounds, you should drink one and a half to three 1.5-liter bottles of water. _____________ Coffee, tea, sodas. Always drink in moderation, since these contain caf- feine and sugar. Most of your daily fluid intake should be water. Stress Management Time spent doing some kind of activity to help minimize stress _________ Describe activity ______________________________________________ Time spent journaling or doing something special for yourself _________ Daily Exercise Don’t forget to warm up and cool down for 10 minutes! Time spent doing your circuit training (either the gym program or the at- home circuit program; the ideal is 10 minutes) _____________ Number of circuits completed _____________ Time spent doing cardio workout (the ideal is 50 minutes) _____________ I stayed at my gender-appropriate level of intensity (always, mostly) ____ I kept my level of intensity steady-state throughout _____________ How I felt at the end of my workout _____________ End-of-Day Evaluation Type of sleep (restful, restless)____ How many hours _____________ Stress levels (high, medium, low) _____________ Level of energy (high, medium, low) _____________ Significant accomplishments MAP YOUR PROGRESS 239 SHILSTONE_001-272 10/13/04 3:35 PM Page 239 Day 8 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model. Also include the time that you ate each meal. Breakfast Snack Lunch Snack Dinner Snack Daily fluid intake. Aim for one-half to one ounce per pound of body weight. Example: If you weigh 160 pounds, you should drink one and a half to three 1.5-liter bottles of water. _____________ Coffee, tea, sodas. Always drink in moderation, since these contain caf- feine and sugar. Most of your daily fluid intake should be water. Stress Management Time spent doing some kind of activity to help minimize stress _________ Describe activity ______________________________________________ Time spent journaling or doing something special for yourself _________ Daily Exercise Don’t forget to warm up and cool down for 10 minutes! Time spent doing core exercises (the ideal is 10 minutes) _____________ Time spent doing interval training (the ideal time is 30 minutes) ________ I varied my level of intensity while staying within appropriate IIT Range for my gender _____________ How I felt at the end of my workout _____________ End-of-Day Evaluation Type of sleep (restful, restless)____ How many hours _____________ Stress levels (high, medium, low) _____________ Level of energy (high, medium, low) _____________ Significant accomplishments 240 The Fat-Burning Bible SHILSTONE_001-272 10/13/04 3:35 PM Page 240 Day 9 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model. Also include the time that you ate each meal. Breakfast Snack Lunch Snack Dinner Snack Daily fluid intake. Aim for one-half to one ounce per pound of body weight. Example: If you weigh 160 pounds, you should drink one and a half to three 1.5-liter bottles of water. _____________ Coffee, tea, sodas. Always drink in moderation, since these contain caf- feine and sugar. Most of your daily fluid intake should be water. Stress Management Time spent doing some kind of activity to help minimize stress _________ Describe activity ______________________________________________ Time spent journaling or doing something special for yourself _________ Daily Exercise Don’t forget to warm up and cool down for 10 minutes! Time spent doing your circuit training (either the gym program or the at- home circuit program; the ideal is 10 minutes) _____________ Number of circuits completed _____________ Time spent doing cardio workout (the ideal is 50 minutes) _____________ I stayed at my gender-appropriate level of intensity (always, mostly) ____ I kept my level of intensity steady-state throughout _____________ How I felt at the end of my workout _____________ End-of-Day Evaluation Type of sleep (restful, restless)____ How many hours _____________ Stress levels (high, medium, low) _____________ Level of energy (high, medium, low) _____________ Significant accomplishments MAP YOUR PROGRESS 241 SHILSTONE_001-272 10/13/04 3:35 PM Page 241 Day 10 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model. Also include the time that you ate each meal. Breakfast Snack Lunch Snack Dinner Snack Daily fluid intake. Aim for one-half to one ounce per pound of body weight. Example: If you weigh 160 pounds, you should drink one and a half to three 1.5-liter bottles of water. _____________ Coffee, tea, sodas. Always drink in moderation, since these contain caf- feine and sugar. Most of your daily fluid intake should be water. Stress Management Time spent doing some kind of activity to help minimize stress _________ Describe activity ______________________________________________ Time spent journaling or doing something special for yourself _________ Daily Exercise Don’t forget to warm up and cool down for 10 minutes! Time spent doing core exercises (the ideal is 10 minutes) _____________ Time spent doing interval training (the ideal time is 30 minutes) ________ I varied my level of intensity while staying within appropriate IIT Range for my gender _____________ How I felt at the end of my workout _____________ End-of-Day Evaluation Type of sleep (restful, restless)____ How many hours _____________ Stress levels (high, medium, low) _____________ Level of energy (high, medium, low) _____________ Significant accomplishments 242 The Fat-Burning Bible SHILSTONE_001-272 10/13/04 3:35 PM Page 242 Day 11 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model. Also include the time that you ate each meal. Breakfast Snack Lunch Snack Dinner Snack Daily fluid intake. Aim for one-half to one ounce per pound of body weight. Example: If you weigh 160 pounds, you should drink one and a half to three 1.5-liter bottles of water. _____________ Coffee, tea, sodas. Always drink in moderation, since these contain caf- feine and sugar. Most of your daily fluid intake should be water. Stress Management Time spent doing some kind of activity to help minimize stress _________ Describe activity ______________________________________________ Time spent journaling or doing something special for yourself _________ Daily Exercise Don’t forget to warm up and cool down for 10 minutes! Time spent doing circuit training (either the gym program or the at-home circuit program; the ideal is 10 minutes) _____________ Number of circuits completed _____________ Time spent doing cardio workout (the ideal is 50 minutes) _____________ I stayed at my gender-appropriate level of intensity (always, mostly) ____ I kept my level of intensity steady-state throughout _____________ How I felt at the end of my workout _____________ End-of-Day Evaluation Type of sleep (restful, restless)____ How many hours _____________ Stress levels (high, medium, low) _____________ Level of energy (high, medium, low) _____________ Significant accomplishments MAP YOUR PROGRESS 243 SHILSTONE_001-272 10/13/04 3:35 PM Page 243 Day 12 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model. Also include the time that you ate each meal. Breakfast Snack Lunch Snack Dinner Snack Daily fluid intake. Aim for one-half to one ounce per pound of body weight. Example: If you weigh 160 pounds, you should drink one and a half to three 1.5-liter bottles of water. _____________ Coffee, tea, sodas. Always drink in moderation, since these contain caf- feine and sugar. Most of your daily fluid intake should be water. Stress Management Time spent doing some kind of activity to help minimize stress _________ Describe activity ______________________________________________ Time spent journaling or doing something special for yourself _________ Daily Exercise Don’t forget to warm up and cool down for 10 minutes! Time spent doing core exercises (the ideal is 10 minutes) _____________ Time spent doing interval training (the ideal time is 30 minutes) ________ I varied my level of intensity while staying within appropriate IIT Range for my gender _____________ How I felt at the end of my workout _____________ End-of-Day Evaluation Type of sleep (restful, restless)____ How many hours _____________ Stress levels (high, medium, low) _____________ Level of energy (high, medium, low) _____________ Significant accomplishments 244 The Fat-Burning Bible SHILSTONE_001-272 10/13/04 3:35 PM Page 244 Day 13 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model. Also include the time that you ate each meal. Breakfast Snack Lunch Snack Dinner Snack Daily fluid intake. Aim for one-half to one ounce per pound of body weight. Example: If you weigh 160 pounds, you should drink one and a half to three 1.5-liter bottles of water. _____________ Coffee, tea, sodas. Always drink in moderation, since these contain caf- feine and sugar. Most of your daily fluid intake should be water. Stress Management Time spent doing some kind of activity to help minimize stress _________ Describe activity ______________________________________________ Time spent journaling or doing something special for yourself _________ Daily Exercise Don’t forget to warm up and cool down for 10 minutes! Time spent doing your circuit training (either the gym program or the at- home circuit program; the ideal is 10 minutes) _____________ Number of circuits completed _____________ Time spent doing cardio workout (the ideal is 50 minutes) _____________ I stayed at my gender-appropriate level of intensity (always, mostly) ____ I kept my level of intensity steady-state throughout _____________ How I felt at the end of my workout _____________ End-of-Day Evaluation Type of sleep (restful, restless)____ How many hours _____________ Stress levels (high, medium, low) _____________ Level of energy (high, medium, low) _____________ Significant accomplishments MAP YOUR PROGRESS 245 SHILSTONE_001-272 10/13/04 3:35 PM Page 245 [...]...246 The Fat-Burning Bible Day 14 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model Also include the time that you ate each meal Breakfast Snack Lunch Snack Dinner Snack Daily fluid intake Aim for one-half to one ounce per pound of body weight Example: If you weigh 160 pounds, you should drink one and a half to three 1.5-liter bottles of water _ Coffee,... Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model Also include the time that you ate each meal Breakfast Snack Lunch Snack Dinner Snack Daily fluid intake Aim for one-half to one ounce per pound of body weight Example: If you weigh 160 pounds, you should drink one and a half to three 1.5-liter bottles of water _ Coffee, tea, sodas Always drink in moderation, since these... _ Level of energy (high, medium, low) _ Significant accomplishments 248 The Fat-Burning Bible Day 16 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model Also include the time that you ate each meal Breakfast Snack Lunch Snack Dinner Snack Daily fluid intake Aim for one-half to one ounce per pound of body weight Example: If you weigh 160 pounds, you should... Level of energy (high, medium, low) _ Significant accomplishments MAP YOUR PROGRESS 249 Day 17 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model Also include the time that you ate each meal Breakfast Snack Lunch Snack Dinner Snack Daily fluid intake Aim for one-half to one ounce per pound of body weight Example: If you weigh 160 pounds, you should drink one and. .. Level of energy (high, medium, low) _ Significant accomplishments MAP YOUR PROGRESS 251 Day 19 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model Also include the time that you ate each meal Breakfast Snack Lunch Snack Dinner Snack Daily fluid intake Aim for one-half to one ounce per pound of body weight Example: If you weigh 160 pounds, you should drink one and. .. Level of energy (high, medium, low) _ Significant accomplishments MAP YOUR PROGRESS 253 Day 21 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model Also include the time that you ate each meal Breakfast Snack Lunch Snack Dinner Snack Daily fluid intake Aim for one-half to one ounce per pound of body weight Example: If you weigh 160 pounds, you should drink one and. .. Level of energy (high, medium, low) _ Significant accomplishments MAP YOUR PROGRESS 255 Day 23 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model Also include the time that you ate each meal Breakfast Snack Lunch Snack Dinner Snack Daily fluid intake Aim for one-half to one ounce per pound of body weight Example: If you weigh 160 pounds, you should drink one and. .. Level of energy (high, medium, low) _ Significant accomplishments MAP YOUR PROGRESS 257 Day 25 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model Also include the time that you ate each meal Breakfast Snack Lunch Snack Dinner Snack Daily fluid intake Aim for one-half to one ounce per pound of body weight Example: If you weigh 160 pounds, you should drink one and. .. Level of energy (high, medium, low) _ Significant accomplishments MAP YOUR PROGRESS 259 Day 27 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model Also include the time that you ate each meal Breakfast Snack Lunch Snack Dinner Snack Daily fluid intake Aim for one-half to one ounce per pound of body weight Example: If you weigh 160 pounds, you should drink one and. .. end of my workout _ End -of- Day Evaluation Type of sleep (restful, restless) How many hours _ Stress levels (high, medium, low) _ Level of energy (high, medium, low) _ Significant accomplishments 260 The Fat-Burning Bible Day 28 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model Also include the time that you ate each meal Breakfast Snack . The Fat-Burning Bible SHILSTONE_001-272 10/ 13/04 3:35 PM Page 236 Day 5 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model. Also include the time that you. The Fat-Burning Bible SHILSTONE_001-272 10/ 13/04 3:35 PM Page 238 Day 7 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model. Also include the time that you. The Fat-Burning Bible SHILSTONE_001-272 10/ 13/04 3:35 PM Page 240 Day 9 Nutrition Use the guidelines, meal plans, and recipes in chapters 8, 9, and 10 as a model. Also include the time that you