Plazbot's Group. Get Phat, lose fat - Full. (Page 2)

what did you like best about it?

1

To start the journey - each week we eat 21 meals (average)

It's too much to ask someone who has developed bad eating habits to eat 21 meals totally made up of Dave Scott's diet

Let's set out to eat like Dave Scott (no deep fried stuff, no hi animal fat foods, no cookies) for 18 meals each week.

The other three meals - eat what you like (this will keep you sane)

Sound too simple - it is simple - it's not what you eat on Sundays that makes you fat, it's what you eat every other day that does it

So lesson # 1 - eat like Dave for six days - eat like yourself for one day


2

This isn't a diet, it's a change of lifestyle. Small steps in the right direction

Step two -- Improve the efficiency of your digestion

To have a healthy fast metabolism we have to have every organ working at optimum efficiency. This depends on the right nutrients being absorbed from our food by the stomach.

Health, and maintaining the optimum body weight starts with digestion.

By this stage we should be having 18 meals each week which don't contain deep fried, ice cream, cookies, chips, high animal fat foods.

None of the foods listed above come to us with the enzymes to help us digest them so we're going to be looking for foods which will help us digest them.

* Don't drink coffee with meals, herbal tea is OK.
* Don't eat dessert or sugary fruits after meals containing protein, it slows down digestion and causes gas.
* Include lightly cooked or raw vegetables as much as 60% of your total diet.
* Eat grilled fish as often as possible with lemon juice.
* Use salad dressings (make your own) with olive oil (or flax seed oil) and apple cider vinegar or rice wine vinegar. (increases enzymes)
* Drink a glass of wine 15-20min before meals (red is best, one is enough)
* Don't discuss important issues over meals, light conversation only.

Each of these simple steps will help you get more nutrients out of each meal. Lessening the amount of wasted food passing through your system and speeding up the process. This in time will speed the whole metabolism of the body.

Lots of people are fat because food passes through them too slowly, their whole system is sluggish. If your digestion is sluggish, your life is sluggish and your performances will be sluggish.

Enjoy your three meals of choice each week, increase the vege and fish intake in the other eighteen and look forward to a "tuned up" metabolism.


3

By this stage of the competition we should be into some sort of eating pattern

Three meals per week of what you want to eat.

Now it's time to eat lollies and chocolates and still lose weight

Eighteen meals per week of high vege content meals without deep fried foods, icecream, cookies and soft drinks.

We're taking care to help our digestion efficiency by including foods with the enzymes which help digestion, red wine, cider vinegar and rice vinegar.

With this simple eating plan, athletes can help the kilos melt away with increased activity. (we are all athletes and can burn more calories than our sedentry workmates)

Going long always burns those extra calories.

It doesn't have to be very hard, it doesn't have to cause any more risk to joints ect.

Three times per week, increase the duration of a workout by 30%

This can be done by adding two of your scheduled workouts together eg. bike two hours and run for 40min, all easy. Putting the run right after the bike rather than at another part of the day makes a significant increase to the energy burned. The whole run is fat burning rather than just the last 20min if it's done on it's own as a separate workout.

Another great opportunity for fat burning is right after your long run. eg. If your long run is 1hr 40min, as soon as the run is done, start a long walk of half the time taken in the run. 100min run + 50min walk at a brisk pace (50%HR)
Even a 150min run followed by a 50min run will keep your body burning fat long after the pounding has finished.

When adding extra walking to your long workout, be organised with fuel and water for the extra walk. You will still be burning fat while eating lollies or chocolates, in fact this is the best time to eat them. No guilt needed.

You could call this the happy walk, only eat what you can hold in one handful, stick to the rule "one handfull of treats for each 50min walk at the end of a workout"


4

Fats are not your enemy. Lots of dieters make the mistake of eliminating almost all fat from their diet.

You need fat to be healthy. You need to be healthy to lose weight and keep it off.

Health is the first consideration, always. Before body weight, before appearance, before fitness.

Drop the deep fried foods first. Get rid of margarine. Drastically reduce the animal fats.

If you don't eat fish 3-5 times per week, and even if you do, take flax seed oil every day. The Australian diet is far too short of omega 3 and omega 6 fats.

We need those fats to make the important hormones involved in weight management and a whole lot of other important functions.

Any frying should be done with a small amount of olive oil, use either olive oil or flax seed oil in salad dressings. Avacado is also an important scource of essential fatty acids. Just don't eat too much of it.

Salad dressing recipe -

Mix together - 1/4 cup flax seed oil, 1/4 cup of apple cider vinegar, 1 dsrt spoon of chopped capers, 1/4 teaspoon of pepper, 1/4 teaspoon of sea salt, 1 crushed garlic clove, 1 teaspoon grainy mustard.

This salad dressing will supply the enzymes which will help digest the meal, the dose of essential oils we need to stay on top of our health and it'll make another boring salad exciting.

You can keep it in the fridge for at least a week, possibly longer. You can make it up on the weekend for those quick meals through the week.


5

Nobody ever gave up smoking, if they really didn't want to

The people who successfully give up the fags are the ones who are totally committed to the positive outcome.

It's the same with athletes who race the Ironman wanting to break 11hrs, but mainly want to finish. The chances of these athletes finishing are 99%, the chances of them breaking 11hrs are about 20%.

Your mind delivers what you order. Whether its a fit, healthy, lean body or a couple of kilos weight loss.

We're 4 weeks into this competition, if you're not following all the tips to the letter (it's not that hard, I've made it easy for you) and are not losing small amounts regularly. You are not committed.

If you don't have a clear picture of what you want to achieve -- you'll never find the discipline to achieve it.

It's time to turn on the awesome power of your mind.

* Develop a clear picture of how you want to be

* Committ yourself to achieving this goal

* Want it badly enough to find the strength when the doubts or temptation creep in

* Write the goal down, keep a weight loss diary, list the days when you've been good and record the days when you've slipped off course. (writing it down will help keep you in line, nobody wants to write about their weaknesses)

The picture you have of yourself in your mind, is the future for you

Chose the picture you want.

gilmurray - 2008-01-06 4:52 AM
How did you do it? Your transfomation was amazing.