Registered Dietician Jayson Hunter has made available to me 12 powerful meal plans designed specifically for optimal fat burning. Even better, he told me he wants me to make sure I get them to YOU.

So I’ve made them available for immediate download here:

12 Fat Blasting Meal Plans

They’ll help you:
- Have great energy all day long
- Feel full and satisfied
- Fuel your body with powerful and healthy nutrients
- Boost your metabolism and burn fat
- Best of all, they don’t cost you a single cent.

These fat blasting meal plans are created by a real registered dietician with over ten years of experience. Please make sure you download them and put them to use. If you want to burn the belly fat off that is

Here’s the url again:

12 Fat Blasting Meal Plans

Kind regards
Mandy
VFT

Some of you contacted me and wanted to know what I have as my post exercise protein shake…

I have to admit, there are times when I choose to have more carbs, depending on how I feel physically and mentally. I listen to what my body is telling me.

Here’s my own post exercise protein shake recipe…

This is my everyday protein shake. Even if it’s my “day off” training I still have it.

Phyto-Protein is extracted from Golden Peas. I use the flavourless option.

Vital Greens is a nutrient and enzyme-rich, complete "Superfood" which contains 76 nutrients

a. 25 grams protein (I use an organic protein powder called Phyto-Protein – see photo)

b. 1 heaped tablespoon of Vital Greens (supplement powder)

c. 200mls skim milk

d. ½ cup frozen blue berries

e. 100 mls water (from the water purifier)

I bung the lot into the blender and that’s it!

Note… the following banana option for me is more of a “once in a while” occasion. When I’ve been an absolute ratbag and accidentally skipped a meal and my blood sugar feels like it’s hit rock bottom. I’ll either add 1 small banana (those little baby ones) or half a banana – if it’s a large one, to the above shake.

I actually look forward to having it each day.

IMPORTANT: I’m NOT an affiliate for these products! I just use them because I like them and they’re not filled with junky fillers and other “nasties” that some supplements contain.

So there you go… that’s my own post exercise protein shake.

Kind regards
Mandy
VFT

Through high intensity workouts, growth hormone or GH is released naturally within your body to spur an anti-aging, weight reducing and muscle toning chemical reaction. When you reach for a fruit drink that is laced with fructose or an energy bar that is loaded with refined sugar, it counteracts all that hard work you’ve just put into your high intensity training.

Waiting approximately two hours after your exercise regime before enjoying a low carbohydrate meal is, says Phil Campbell, the best way to avoid interference of your body’s ability to reap the benefits that GH can produce.

This is not to say that you should “starve” yourself after your workout or that weight loss cannot occur with proper exercise… but without the ‘2-hour window’ provided by the body’s ability to reap the fat burning properties of GH for this additional period of time, your exercise program may not deliver all that it can.

Phil Campbell, of “Ready, Set, Go!” recommends the following:

1. Don’t eat a high fat meal before exercise (no high fat meals one hour prior to training)

2. Drink water during training

3. Don’t consume sugar for two hours after training

4. Consume 25 grams of protein after training (high protein meal or protein supplement without concentrated sugar)

Why the body reacts as it does to refined sugar and fructose has always been understood to increase insulin release. An interesting discovery was made in 1973 in the laboratory of Roger Guillemin.

Somatostatin, or SRIF, was found to be a second hormone that can override the growth hormone when put to the test. Feeding high sugar foods or drinks to our natural blood supply automatically triggers SRIF which interferes with GH production.

As we age, the benefits naturally attributed to the growth hormone can begin to slow and further blockage with the second hormone of Somatostatin can make us feel as if we are going nowhere with our exercise regime. During that two-hour window immediately following a high intensity workout GH rises putting your body’s fat burning capabilities on “turbo”.

In general, medical reasons for not grabbing a fructose fruit drink immediately after your routine workout include it negatively affecting insulin sensitivity. Insulin resistance is known to trigger type 2 Diabetes, not to mention, being an issue for other chronic diseases such as heart disease. And obviously, if you are significantly overweight, protecting your body from these problems (which can sometimes mean the difference between life and death), is definitely something that should be taken seriously.

To learn more about getting the most out of your body’s ability to produce and maximize GH visit Ready, Set, Go! Synergy Fitness for Time Crunched Adults

Happy healthy eating and training folks,

Yours in fun, health and fitness

© Mandy Gibbons
Virtual Fitness Trainer

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article.

Reference and Research: Dr Mercola’s site… Mercola.com

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 and see for yourself how shocking sugar drinks really are! And how much sugar they contain!

This will really put it into perspective for you!

Kind regards
Mandy
Virtual Fitness Trainer

Remember, if you don’t have junk around the house, you’re less likely to eat junk. If all you have is healthy food around the house, you’re forced to make smart choices. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip. Now these are just some of my personal preferences, but perhaps they will give you some good ideas that you’ll enjoy.

Alright, so let’s start with the fridge. Each week, I try to make sure I’m loaded up with lots of varieties of fresh vegetables. During the growing season, I only get local produce, but obviously in winter, I have to resort to the produce at the grocery store. Most of the time, I make sure I have plenty of vegetables like onions, zucchini,  spinach, fresh mushrooms, red peppers, broccoli, etc. to use in my morning eggs.  I also like to dice up some lean chicken or turkey sausage into the eggs, along with some swiss, jack, or goat cheeses (preferably raw grass-fed cheeses when I can find them).

By the way I’m talking about whole eggs, NOT egg whites.  Always remember that the yolk is the most nutritious and nutrient dense part of the egg, so only eating egg whites is like throwing away the best part… and no, it’s NOT bad for you because of the cholesterol… eggs actually raise your GOOD cholesterol.  Try to get free range organic eggs for the best quality. Here’s an entire article I did on the topic of whole eggs vs egg whites.

Coconut milk is another staple in my fridge. I like to use it to mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it’s also full of healthy saturated fats. Yeah, you heard me…I said healthy saturated fats! Healthy saturated fats like medium chain triglycerides, specifically an MCT called lauric acid.

Back to the fridge, some other staples:

• Chopped walnuts, pecans, almonds – delicious and great sources of healthy fats.
• Cottage cheese, ricotta cheese, and yogurt – I like to mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
• Whole flax seeds or chia seeds - I grind these in a mini coffee grinder and add to yogurt or salads. Always grind them fresh because the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals in pre-ground flax.
• Whole eggs – one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
• Salsa – I try to get creative and try some of the exotic varieties of salsas.
• Avocados – love them…plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
• Butter – don’t believe the naysayers; butter adds great flavor to anything and can be part of a healthy diet (just keep the quantity small because it is calorie dense…and NEVER use margarine, unless you want to assure yourself a heart attack).
• Nut butters – Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with sesame seed butter, or even cashew butter with macadamia butter…delicious and unbeatable nutrition!
• Leaf lettuce and spinach along with shredded carrots – for salads with dinner.
• Home-made salad dressing – using balsamic vinegar, extra virgin olive oil, and Udo’s Choice oil blend. This is much better than store bought salad dressing which mostly use highly refined soybean oil (full of inflammation-causing free radicals).
• Whole grain wraps and whole grain bread (look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs).
• Rice bran and wheat germ – these may sound way too healthy for some, but they actually add a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking muffins or breads to add nutrients and fiber.

Some of the staples in the freezer:

• Frozen berries – during the local growing season, I only get fresh berries, but during the other 10 months of the year, I always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies
• Frozen fish – I like to try a couple different kinds of fish each week. There are so many varieties out there, you never have to get bored.
• Frozen chicken breasts – very convenient for a quick addition to wraps or chicken sandwiches for quick meals.
• Grass-fed steaks, burgers, and ground beef – Grassfed meats have been shown to have as high as, or even higher levels of omega-3 fatty acids than salmon (without the mercury). Also, grass-fed meats have much higher levels of conjugated linoleic acid (CLA) compared to typical grain-fed beef.  I recently found an excellent on-line store where I buy all of my grass-fed meats now (they even deliver right to your door in a sealed cooler) – www.healthygrassfed.2ya.com
• Frozen buffalo, ostrich, venison, and other “exotic” lean meats – Yeah, I know…I’m weird, but I can tell you that these are some of the healthiest meats around, and if you’re serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef and pork that’s sold at most grocery stores.
• Frozen veggies – again, when the growing season is over and I can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.

Alright, now the staples in my cabinets:

• Various antioxidant rich teas – green, oolong, white, rooibos are some of the best.
• Whole wheat or whole grain spelt pasta – much higher fiber than normal pastas
• Oat bran and steel cut oats – higher fiber than those little packs of instant oats.
• Cans of coconut milk – to be transferred to a container in the fridge after opening.
• Brown rice and other higher fiber rice – NEVER white rice
• Tomato sauces – delicious, and as I’m sure you’ve heard a million times, they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup.
• Stevia – a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose.
• Raw honey – better than processed honey… higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (how you process carbs). I use a teaspoon or so every morning in my teas. Yes, it is pure sugar, but at least it has some nutritional benefits… and let’s be real, a teaspoon of healthier raw honey is only 5 grams of carbs… certainly nothing to worry about.
• Organic maple syrup – none of that high fructose corn syrup Aunt Jemima crap…only real maple syrup can be considered real food. The only time I really use this (because of the high sugar load) is added to my post-workout smoothies to sweeten things up and also elicit an insulin surge to push nutrients into your muscles.
• Organic unsweetened cocoa powder – I like to mix this into my smoothies for an extra jolt of antioxidants or make my own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks.
• Cans of black or kidney beans – I like to add a couple scoops to my Mexican wraps for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth promoting antioxidants!
• Dark chocolate (as dark as possible) – This is one of my treats that satisfies my sweet tooth, plus provides loads of antioxidants at the same time. It’s still calorie dense, so I keep it to just a couple squares; but that is enough to do the trick, so I don’t feel like I need to go out and get cake and ice cream to satisfy my dessert urges.

Lastly, another thing that’s hard to go wrong with is a good variety of fresh fruits and berries. The staples such as bananas, apples, oranges, pears, peaches are good, but I like to also be a little more adventurous and include things like yellow (aka – mexican or champagne) mangoes, pomegranates, kumquats, papaya, star fruit, pineapples, and others. Also, strawberries, blueberries, raspberries, blackberries, and cherries are some of the most nutrient and antioxidant-dense fruits you can eat.

Well, I hope you enjoyed this special look into my favorite lean body meals and how I stock my cabinets and fridge. Your tastes are probably quite different than mine, but hopefully this gave you some good ideas you can use next time you’re at the grocery store looking to stock up a healthy and delicious pile of groceries.

By Mike Geary
Michael Geary (CPT) is a recognized International Fitness Expert, contributing writer for Muscle & Fitness Magazine, and author of the internationally-selling book, The Truth about Six-Pack Abs .

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 g carbs, 3 g fat

or

1/2 cup hot oat bran cooked with 1 cup water, 2 TBS wheat germ and cinnamon to taste
1 medium grapefruit
1 cup green tea
280 calories, 11 g protein, 51 g carbs, 3 g fat

Snack
1 apple with 1 TBS natural peanut butter
1 cup skim milk
300 calories, 15 g protein, 27 g carbs, 8 g fat

Meal 2
3 oz grilled salmon over mixed greens and a variety of vegetables and tossed with 1 TBS balsamic vinaigrette dressing
330 calories, 25 g protein, 25 g carbs, 15 g fat

or

1 medium leftover sweet potato
1 can tuna fish canned in water; drain water and add salsa to taste
400 calories, 40 g protein, 50 g carbs, 1 g fat

Snack
1/2 cup hummus with mixed vegetables
1 sweet potato
300 calories, 15 g protein, 40 g carbs, 10 g fat

Meal 3
3 oz grilled chicken, 1 cup steamed yellow and green squash and 4 roasted red potatoes
400 calories, 25 g protein, 50 g carbs, 6 g protein

or

3 oz grilled turkey burger with 1 cup steamed mixed vegetables and 1/2 cup cooked brown rice
408 calories, 25 g protein, 37 g carbs, 9 g fat

Snack

Favorite MRP made with 1 cup frozen fruit and water to desired consistency

340 calories, 40 g protein, 40 g carbs, 2 g fat

* When using canned fruit, always purchase fruit that’s canned in its own juice

By: Christopher Mohr
Courtesy Bodybuilding.com

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 cup low-fat cottage cheese with 1 cup berries 1 cup green tea
450 calories, 25 g protein, 75 g carbs, 6 g fat

or

2 Egg Muffin Sandwich: (cook 2 pieces Canadian bacon, 2 jumbo eggs over easy and toast 2 whole wheat English muffins). Layer ingredients between muffins. 1 orange
450 calories, 35 g protein, 65 g carbs, 6 g fat

Snack
1 cup nonfat, plain yogurt mixed with 1 cup low fat cottage cheese, 1 cup black seedless grapes and 1 banana with 1 TBS ground flax seed
410 calories, 43 g protein, 45 g carbs, 8 g fat

Meal 2
4 oz grilled chicken with 1 sweet potato and 1 cup steamed broccoli
1 cup skim milk
500 calories, 40 g protein, 57 g carbs, 4 g fat

or

Triple decker: 3 slices whole wheat bread with 2 TBS natural peanut butter and 1 whole banana. Spread peanut butter evenly on two slices, divide banana between slices and layer
1 cup skim milk
445 calories, 25 g protein, 71 g carbs, 16 g fat

Snack
Favorite MRP made with 1 cup frozen fruit, skim milk and 1 TBS flax oil. Blend to desired consistency 400 calories, 40 g protein, 40 g carbs, 14 g fat

Meal 3
Large tossed spinach salad with a variety of vegetables, 2 cups red grapes, and 1 can of tuna fish
1 TBS sesame oil, soy sauce to taste and grated ginger
400 calories, 45 g protein, 50 g carbs, 14 g fat

or

Dinner Omelet: 2 whole eggs, 4 egg whites, with mixed veggies, 3 oz chopped turkey bacon and 2 TBS low-fat cheese
2 large oranges
1 cup green tea
400 calories, 35 g protein, 50 g carbs, 15 g fat

Snack

Oatmeal pudding (in a blender, blend1/2 cup raw oats, 1/2 cup cottage cheese, sprinkle raisins and walnuts and 1 scoop protein
powder. Add water until consistency is like a thick pudding).
400 calories, 40 g protein, 40 g carbs, 6 g fat

* When using canned fruit, always purchase fruit that’s canned in its own juice

By: Christopher Mohr
Courtesy Bodybuilding.com