Diet and Exercise Plan For Weight Loss

The best diet and exercise plan for weight loss is really simple and easy to follow. The hardest part is actually in doing it. With a little dedication and hard work you will have the body you desire in no time.

Here is the best diet and exercise plan for weight loss:

Diet:

Breakfast:

• 3 dates
• 15 almonds
• blueberries

Snack: 

• pineapple
• plain greek yogurt

Lunch: 

• 2 slices millet and flax bread
• cashew butter
• 1 banana

Snack: 

• 1 apple
• 4 grape tomatoes

Dinner: 

• kamut pasta with a home grown tomato
• nutritional yeast

If you were to eat a diet similar to this, primarily comprised of fruit, vegetables, nuts, lean protein, and whole grains, you will have an abundance of energy and getting in a great diet and exercise plan for weight loss will never be a problem.

Exercise Plan For Weight Loss:

A good exercise plan for weight loss will consist of 3 things:

1. Metabolic resistance training - this is essentially cardio with weights. You either lift a weight that is as heavy as you can lift one for 6-10 reps or you use a moderate weight and do a higher number of repetitions. Either way, you work wicked hard, sweat like crazy, and burn a ton of fat and calories. The best part is that metabolic resistance training causes an intense afterburn - that is, an elevated metabolic rate as a result of the activity for 24-36 hours after you stop. All exercise causes your metabolism to increase. However, it is only metabolic resistance training and high intensity interval training that results in this afterburn.

2. High intensity interval training - HIIT is a form of cardio where you work hard for a short duration of time, usually 8 -60 seconds, and then rest for another short time period. Some of the more common intervals used in high intensity interval training include: 8 sec on & 12 sec off, 16 sec on & 24 sec off, 15 sec on & 15 sec off, 30 sec on & 30 sec off, 45 sec on & 45 sec off, 60 sec on & 60 sec off. HIIT is another form of exercise that will result in an amazing afterburn post exercise and is therefore considered to be a superior form of exercise if weight loss is your goal.

3. Slow to moderate intensity cardio - This type of activity doesn't do much in terms of causing you to lose a copious amount of weight. However, it is important for both health and fat mobilization in your body. This type of exercise helps decrease the risk of heart disease, diabetes, and cancer. Additionally, the more long slow cardio you do the better your body will be at using fat for energy (aka burning fat). It does not give you the biggest bang for your efforts so it should be used on days when you are not using metabolic resistance training and high intensity interval training. A few good examples of long slow cardio would be: walking the dog, playing a game in the backyard with the kids, swimming, and riding your bike to run errands.

Utilize this diet and exercise plan for weight loss and you will be seeing the results you are looking for in no time.