Virtual Fitness Trainer

Resources and Tips: Workouts, Exercises, Fat Loss, Lean Muscle & WeightLoss

Archive for the ‘Healthy Eating’ Category

GH And What Not To Eat After Exercising!

Finding the perfect exercise program that that reduces body fat and creates lean muscle can seem like a dream come true. But grabbing a quick snack after all of your hard work in the gym could reverse those fulfilling results in just minutes.
Through high intensity workouts, growth hormone or GH is released naturally within [...]

Diet Vs Exercise – Watch This Funny Video Challenge!

Diet Vs Exercise Video Challenge
Years ago performing hours of strenuous cardio, and eating anything you wanted, would’ve supposedly nipped your body fat in the bud. That was the myth anyway!
Sure… everyone thought half killing yourself on the treadmill, or in lycra packed aerobics classes filled with Olivia Newton-John “Lets Get Physical” look-a-likes, was the key.
But [...]

Will Fruit Make You Fat?

Time to crush 2 more nutrition myths and prove to you that you can eat your favorite foods while losing fat.
Nutrition Myth #1 – Fruit Makes You Fat
This. Is. Ridiculous.
No one, and I repeat, NO ONE is fat because they eat too much fruit.
Let’s clear things up. Yes, fruit contains sugar. But fruit [...]

Sugar Drinks – Are You Consuming These?

Sugar Drinks, ever wondered how much sugar is in the drinks you’re consuming?
You’ve gotta see this to believe it!
Considering the amount of calorie packed sodas, juices, cordials and so forth that so many folk gulp down, without thinking twice about it, I’m not surprised that it’s become such a scandalous issue.
Check out Jamie Oliver’s video [...]

Mike Geary’s Top 55 Lean-Body Foods to Build Muscle and Lose Body Fat

In most of my Lean-Body Secrets Newsletters, I like to provide a healthy snack or meal recipe that not only is delicious and healthy, but also helps to get you closer to that hard-body appearance that everyone is looking for, while also more importantly, improving your health for life. In this [...]

Sample Weight Loss Meal Plan For Men And Women

The following sample weight loss meal plan caters for for both men and women and can be followed and adjusted to meet each person’s individual calorie requirements.

Sample Weight Loss Meal Plan
Meal 1
1/2 cup raw oats cooked with 1 cup skim milk, 1 banana, and cinnamon to taste
1 cup green tea
300 calories, 15 g protein, 50 [...]

Sample Weight Gain Meal Plan For Women and Men

This sample weight gain meal plan can be used by women or men, the calories just may need to differ. Obviously each person is unique, so this is to serve merely as a guideline.
Sample Weight Gain Meal Plan for Women and Men

Meal 1
4 whole grain frozen waffles topped with 1 TBS pure maple syrup 1/2 [...]

Fat Burning Breakfast: The Real Secret To Beat Fat With Breaky

The idea of kick-starting the day with a fat burning breakfast sounds great doesn’t it?
Beat Fat With Breakfast
Breakfast is easily the most overlooked solution when it comes to effective fat burning tips. Studies consistently show that people, who regularly eat breakfast, eat fewer calories throughout the day, have better nutritional habits, and weigh less [...]

These 4 Kick Butt Healthy Meal Ideas Are Almost Too Easy!

There’s no need to give up some of your favorite foods in an effort to lose weight and keep it off.  Here are some yummy healthy meal ideas that will still fit into your healthy eating plan.
French Toast a la The Diet Solution
Ingredients:
2 slices Sprouted Grain, Spelt or Rice bread (we’ve tried using all of [...]

Simple Healthy Eating Meal Plans

Is it possible to put together simple and healthy eating meal plans?  One that is not going to be complicated and hard to follow?  Yes.  It is possible and I will show you how.   The healthy eating meal plans below will help you achieve your health goals while simultaneously shedding fat off your body.
Here are [...]

3 Easy Tips To Lose Fat

Fat loss does not have to be difficult, especially if you have a few tricks up your sleeve.  By this I don’t mean I would ever want you to take a dangerous, radical approach to your fat loss but only one that would be healthy and prove great results at the same time.
I have had [...]

Fad Dieting Disasters!

This is the latest, greatest, weight-loss diet, guaranteed to melt away fat and cellulite and give you the body you’ve always wanted in less time than it takes to tie your shoes…
Ok, now back to reality! You can’t pick up a magazine or watch television these days without being bombarded by quick-fix fad dieting [...]

Low Fat Recipes For Christmas Dinner

Can’t think of what menu to serve on the holidays? Here’s some recipes for Christmas dinner, along with entrees and breaky recipes as well.
Breakfast / Brunch Recipes…
Scrambled Eggs with Chives and Sour Cream
Ingredients:
3 large eggs
5 egg whites
salt to taste
freshly ground black pepper
1 teaspoon olive oil
2 tablespoons chopped fresh chives
2 tablespoons non-fat sour cream
Cooking Instructions
1. Whisk [...]

Low Fat Appetizers And Dips Recipe

Low fat appetizers and dips recipe to make your mouth water.
1. Spicy Crispy Snacks
4 – 5 sheets of corn bread or pita bread
Low fat cooking spray
Spicy Seasoning Powder
Method
Spray each sheet of bread on each side with cooking spray – not too much. Then quickly cut into small squares. Place the squares onto a baking tray [...]

Low Fat Salad Recipes

Have some fun, especially in the warmer weather, with these low fat salad recipes to help add some variety to your menus.
Lettuce, Egg, Beef and Bacon Salad
(You can also use lean chicken breasts, thighs or turkey in place of the beef)
250 grams Lean Beef Strips, sliced very thin
2-3 lean bacon rashers
(Use the 98% Fat Free [...]

Everyone Should Know About The Glycemic Index!

It all became clear to me; like something inside of me clicked. How to loose weight, primarily body fat by using something called the glycemic index (GI).
Chris, a friend of mine, who was in excellent shape wanted to have lunch. We met at a Japanese restaurant for sushi and his reason for calling this meeting [...]

Low Fat Dessert Recipes

Mouth watering low fat dessert recipes.
Tiramisu Pudding
Servings: 12
. 1/3 cup free fat free Suisse mocha flavor coffee mix (like General Foods International Coffee), divided
. 2 tablespoons hot water
. 1 – 3 ounce package lady fingers, split
. 2-1/2 cups cold skim milk, divided
. 1 – 8 ounce tub fat free cream cheese
. 2 packages (4-serving size [...]

Low Fat Lunch Recipes

Sick of your run of the mill middle of the day meals. Try the following low fat lunch recipes.
1. Salmon, Tomato and Cucumber Sandwiches
Filling can be made a few hours ahead, if kept in the fridge.
Small can pink salmon in springwater or brine, drained
1 spoonfull low-fat cottage cheese
(If you don’t like cottage cheese use low [...]

Calories, Portions Plus When and How Often to Eat

Just like with exercise, you should continually experiment to discover what works best for YOU. Implementing a nutrition plan that’s right for you should be a process of trial and error – an ongoing experimentation with portion sizes, food combinations, and eating at different times of the day. As a member of our program, we’ll [...]

Healthy Carbohydrates and Fat Loss: Clearing Up The Confusion

Part 1:
No other nutrient out there is surrounded by more confusion, hype and contradiction than the all-too-famous carbohydrate. Are there healthy carbohydrates? In one quick answer… yes.
Over the last decade a virtually endless amount of advice, fad diets and hard-fast rules have been put into place regarding proper carbohydrate consumption. As a result, most average [...]

Low Fat Soup Recipes Plus Chowder and Stews

Low fat soup recipes, along with chowders and stews to help keep the taste buds happy in the cool weather.
Lemongrass Chicken Soup
. 3 cups low fat chicken broth
. 1/4 cup sliced shiitake mushrooms or button mushrooms
. 2 large stalks lemongrass, peeled, trimmed
. 1/8 teaspoon cracked black pepper
. 1/2 cup cup cooked boneless, skinless chicken breasts, [...]

Healthy Meal Planning and Preparation

If you want to lose fat fast and permanently, you should never leave your nutrition to chance. This is why you should opt for healthy meal planning ahead of time, so you’re never at the mercy of the drive-through.
The first thing I recommend is purchasing an inexpensive, portable cooler or soft-sided lunch box, and two [...]

3 Reasons Why Proper Intake Of Protein Aids Fat Loss

If you want to maximize your body’s ability to burn fat, build muscle and take on the lean, athletic shape you desire, then ensuring your intake of protein – and a high quality source of protein – with every single meal is a must.
When we think about modifying our diet in order to burn fat, [...]

Low Fat Smoothies And Shakes

Low fat smoothies – refreshing and fun beverages!
1. Frozen Berry Smoothie
1 cup of low fat yogurt
1/2 cup of skim milk
1/2 cup of frozen berries or any other
fresh fruit that has been frozen.
Method
Place all of the above ingredients into a blender until smooth and pour into a glass.

2. Creamy Melon Smoothie
2-3 scoops of low fat vanilla [...]

Low Fat Breakfast Recipes

Who said breaky had to be boring? Try these low fat breakfast recipes.
Apple and Sultana Porridge
A Couple of cups of dry rolled oats (plain porridge)
600 ml carton of skim milk
2 Apples, cored and chopped finely
Sultanas (not too many)
Method
Place the milk in a large microwave jug or dish. Cook on high for about a minute. Combine [...]

Low Fat Bread Recipes

Tasty low fat bread recipes.
Never Fail Corn Bread
Servings: 8 muffins
. 1 cup low fat buttermilk
. 3/4 cup corn meal
. 1/4 cup flour
. 1/2 teaspoon soda
. 1/2 teaspoon salt
. 1 teaspoon baking powder
. 1 teaspoon sugar
. 1/4 cup egg substitute
Blend or mix well. Pour in a number 5 skillet that has been sprayed with vegetable oil [...]

Why Low Fat Diets Could Make You FATTER

As an individual who desires a lean, attractive and “fat-free” appearance, you most likely have the idea that your ultimate dietary goal is to limit your consumption of fat as much as possible.
And who could blame you for thinking that?
For years we’ve been told that low-fat diets are the only healthy solution and that dietary [...]

Meal Planning Ideas – Preparing and Creating Your Daily Meals

Food – The Art Of Meal Planning!
You know that you have to eat several times per day, so why is that that so many people leave their meal planning to the last minute and wonder why they can never follow a healthy nutrient -rich diet? Here’s some meal planning ideas…
21 Days & Top 3 Tips [...]

Low Fat Dinner Recipes

Sick of having the same old meals every night? Then check out these yummy low fat dinner recipes.
Lime Sauced Chicken
4 (4-6 oz.) fresh boneless, skinless chicken breasts
1 lime, juiced
3/4 cup Apple Flavor LIBBY’S JUICY JUICE Premium 100% Juice
2 teaspoons cornstarch
1 MAGGI Chicken Bouillon Cubes
Spray a large skillet with low fat cooking spray. Heat over medium [...]

Fat Loss and The Importance of Water

These days, there is so much attention placed on protein and carb intake, essential fatty acids, and supplements that it’s easy to see how something as simple as the importance of water can be overlooked or taken for granted.
Your body is 70% water, and every physiological process that takes place in your body – including [...]

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