First things first: eliminate all unhealthy foods and drinks such as sodas (regular and diet), quick food, processed food, foods high in saturated stout, sugar, and simple grains such as white bread, white rice, etc. Consume 5-6 small meals a day, a meal every three or so hours. This will keep you somewhat full throughout the day and keeps your metabolism high which is key in burning stout. Drink tons of water – about a gallon and a half a day – as this flushes out toxins, keeps your body hydrated, and helps in the depleting of stout cells. Plus water has no calories so drink as much as you want; it keeps you full. Eat protein in every meal; you must aim for 20 grams of protein if you can. After your protein, consume your vegetables and fruits and then your total grains. Eat as many vegetables as you please as most of these are negative calorie foods, meaning you burn up all the calories in the vegetable by simply chewing and digesting it. Plus, vegetables keep you full for long periods of time. Here are some healthy foods: lean protein (chicken, turkey, flank steak, and fish), total grains (oatmeal, brown rice, wheat bread, wheat pasta, wheat tortillas), wide variety of vegetables, low glycemic fruits (berries, apples, oranges, bananas), and healthy fats in moderation (olive oil, eggs* – also excellent sources of protein, nuts and legumes). You can also supplement your diet with whey and casein protein shakes, omega-3 fish oils, and flax seed. Protein shakes are fantastic for pre- and post-workouts; I recommend Optimum Nutrition. They taste fantastic are as basic shakes for women and men. Sample Day:

7am – 1/2 cup oatmeal, 1 apple, 1 total egg with 2 egg whites

10am – One scoop Whey Protein (post workout) and handful of berries

1pm – 1 chicken breast, brown rice, 1 cup of steamed veggies

4pm – 1/2 cup Almonds and yogurt

7pm – 1 arrange Tilapia (or additional fish) and romaine lettuce salad

9pm – Casein Protein Shake

***Craving sweets or dessert? Consumer Jell-O (10 cals) or Jell-O Pudding (60 cals); both are stout free and are low glycemic

***Hungry? Snack on vegetables – carrot and celery sticks for example

***Substitute protein shakes for additional sources of protein, but make sure they are equivalent in amount of grams in protein, carbs and stout. Remember protein shakes have hardly any carbs and have no stout. Non-stout cottage cheese is a fantastic substitute for casein protein shakes

Cardio:

Complete 30-45 minute sessions of cardio for 4-5 era a week. If you are going to do your cardio sessions with your resistance training, be sure to complete your cardio AFTER your resistance training. That way you can concentrate on proper form and will have more energy to complete more reps. Also, cardio after resistance helps you burn more calories and rids your body of lactic acid and makes you less sore for the next day.

The most simple way to do cardio is to jog because it can be done anywhere, anytime without equipment. You can do laps in a pool, elliptical machine, treadmill, stairmaster and bike. Switch it up as much as you want to keep your body guessing.

Interval training is the best way to cut stout and to tone up. It also keeps your body burning calories for up to 48 hours after your training, which is why many athletes and professional body builders use this method. Example:

Warm up – 5 minutes
Intensity Level 9 – 1 minute
Intensity Level 6 – 2 minutes
Intensity Level 3 – 1 minute
*Repeat 3-6 era depending on how long you want*
Cool Down – 5 minutes

*This can be done on any workout equipment or when you are out running, jogging or walking. Intensity level is rated between 1-10.*

Resistance Training:

Resistance training helps you sculpt your muscles and burn calories for up to two days after your training. The more muscle you have, the higher your metabolism is, which means more calories are being burned throughout the day and the lower your body stout percentage is meaning your body will become more toned and defined.

Start out by splitting up your routine like this : Mondays – Shoulder/Biceps, Wednesdays – Legs/Back, and Fridays – Chest/Triceps. Training one day and taking one day off allows for your muscles to heal which is necessary to properly sculpt your body. In the gym, complete a mixture of apparatus and free weights, as apparatus help with proper form and free weights hit muscles apparatus can’t. Also, to tone up, try smaller amounts of weight but more reps. Focus more on proper form and completing the exercise slow, rather than multiple sets, numerous exercises and going through them super quick.

To get those toned abs, work your abs like any additional muscle. Take one day on and one day off. If you want to make them super visible, add weight. Split up your routine like this: Mondays – Upper Abdominals, Wednesdays – Lower Abdominals, Fridays – Obliques.

I hope this helps. Email me with any questions. Excellent luck!!
References :
I’m a NCAA Division I athlete