Body Transformation Secrets

Wow, that body detox went by FAST! I did have a few hard times, but just kept my mindset strong and slammed back a large glass of water if my mind started playing tricks on me.

Got through the full three days only drinking down extracted Veggie-Juice concoctions of mine, and water

So Monday morning actually came around and it seemed like those past three days really whizzed by.

Today I did my first workouts. Here is my thought process on this…

In the past, I have tried to go hard on a workout routine right out of the gates, but time and time again I get so stiff and sore the following days, that I give up.

I’m sure most people are like that. If you haven’t done any good hard physical exercise in a long time, then you all of a sudden jump into it, you get very sore for like five days following, right!?

Well, not this time my friends… This time I am doing things the RIGHT WAY!

This morning I got on my stationary recumbent Schwinn bike. I did a full 30 minutes at about 50% MHR. Sure felt amazing when I finished!

Then later in the day, I did a full body cardio routine and included some various push ups and ab exercises.

I have decided that I will do “that” routine for my first three days this week to condition my body back into a more active state. Then I will start adding in some weight routines, and next week, I will hit it up harder.

It’s not about speed, it is about doing it right so your results are with you long term.

Here is a quick video I made right after getting off the bike this morning.

Stay strong,

~R

Tomorrow morning, my nutrition eating plan starts for my body transformation, so I’ve been doing research on how much I should be eating.

I’ve heard and seen lots of different things, but they all seem to come back to one main point, which is “portion control”.

Okay, okay… I get… Portion control… but “how” much daily is optimum.

I get the idea that I can use my fist or palm of my hand to roughly judge the size of a portion. But I am so committed to success on this body transformation that I want to nail it.

Here is a basic formula that I found, to determine the right daily calorie consumptions…

Take your body weight and multiply it by the following to determine the approximate caloric intake per day for your goals:

• 8-10 if you are interested in losing body fat
• 12 if you want to gain muscle and lose body fat
• 15 if you want to gain muscle mass.

Once you have the calorie total determined, you need to break that down into Proteins, Carbohydrates, and un-saturated Fat sources.

A general rule of thumb for the breakdown is 40/40/20 (protein/carbs/fat). Obviously you can adjust the amounts depending on what your goals are. (I am going to try and eat more protein and less carbs on my diet for the first while)

So here is an example of how I will be starting my eating plan this week.

255 lbs x 10 = 2,550 calories per day

P: 2,550 x 50% = 1,275 calories from Protein
C: 2,550 x 35% = 892.5 calories from Carbohydrates
F: 2,550 x 15% = 382.5 calories from Good Fats

So now I know how many calories of each to eat, but where do I go from here? Next I am going to need to convert these calories to grams (which will then make the label reading all come together, right!?)

Protein = 4 calories per gram
Carbohydrate = 4 calories per gram
Fat = 9 calories per gram

Again with my personal example, this is going to be my breakdown:

1,275 protein calories divided by 4 calories per gram (1275/4) = 318.75 grams of protein

892.5 carbohydrate calories divided by 4 calories per gram (892.5/4) = 223.13 grams of carbs

382.5 fat calories divided by 9 calories per gram (382.5/9) = 42.5 grams of unsaturated fats

Ok, there I have it… the total breakdown of Protein, Carbohydrates, and Fats that I will be eating on my nutrition plan this week during my body transformation.

I am going to eat 6 separate meals, so accordingly I will now need to equally divide the grams/calories into the various meals. (these totals are NOT per meal… they are the TOTAL for the DAY that I am to consume)

• Protein/Meal = 318.75/6 = 53.13 grams
• Carbs/Meal = 223.13/6 = 37.19 grams
• Fats/Meal = 42.5/6 = 7.08 grams

Awesome! Now with the assistance of the nutrition labels and my mini digital food scale, I will be able to get my portions exact for my body transformation nutrition plan.

Hope these examples are helpful in getting you started with your own eating healthy lifestyle!

Eat well,

~R

It’s Sunday morning right now and I am feeling real good!

Went to bed at 10pm last night. I closed my eyes and imagined what my new body is going to look like when the body transformation is complete. It sure made me smile picturing that new lifestyle

When I finally fell asleep, it was a real good sleep. I haven’t been so comfortable and peaceful in my sleep for a long time. I know a lot has to do with my body detox. For the last couple days I have not put any junk, toxins or crap into my body.

I have been eating… scratch that… I have been drinking extracted vegetable juice. Made from raw, fresh veggies, put through a juicing machine.

I have been doing this in order to flush my body of the years of toxins and waste, as well as provide it with the nutrients that it needs.

Another contributor to my great sleep last nigh, I am positive, is the fact that I closed my eyes and imagined my “new life”. Those thoughts made me smile, so when I finally fell asleep smiling, that good feeling carried through the night.

I actually woke up at 5:30am this morning in a good mood! (sure I went back to bed for a couple hours, but the fact is that I woke up real early completely on my own and felt good!)

So all in all, my body transformation, body detox is going REALLY GOOD! I have not been hungry, and I have been feeling better and better.

The only hard parts I have found so far are the evenings, between 6pm and bedtime. That is when the mind plays its games on you and tries to get you to eat something (even though you are not hungry). What I do to overcome this, is to chug back 2-3 glasses of water.

I found filling the stomach with water when your mind tells you to eat something, will shut down that signal and allow you to get by.

Here’s the thing…

If you fall victim to your cravings, you will be mad at yourself later, so you need to get past them, and then you will feel GREAT about yourself!

Ok, so tomorrow I will be starting my eating routine and some light workouts to get my body used to the activities.

I’ll write a post later today on how I am preparing for the “big day” tomorrow.

Peace,

~R