Welcome To The 6-Week Bikini Body Program! - Laura Tarbell
Welcome to The 6-Week Bikini Body Program! Thank you for joining my 6-Week Bikini body program! Here is a little info to get you started. My Online Training Platform focuses on a balanced resistance training program for your whole body with just the right amount of cardio mixed in to push you to the next level. A well-toned body is determined by the amount of muscle mass you carry, so exercising using weights is a MUST! I know a number of girls who spend hours doing cardio to lose weight with the aim of growing a booty and sculpting their dream physique along the way. However, in most cases, it has the opposite effect! You must build muscle to really create a well-rounded, toned physique. Cardio alone is not the answer! Nutrition is also a major factor when you’re trying to transform your body. In this challenge, I have provided you with a lot of nutrition information. There is a calorie/macro equation to help you find your daily nutrition goals, sample meal plans, a video on how to track macros, a list of healthy foods to include in your meals, tips for meal prepping, info about cheat meals, nutrient timing information and supplement recommendations. Plus, I’ll be with you along the way to answer questions and troubleshoot any issues that may come up. Today, right here and now, I want you to commit to the program. Remember what was going through your head when you decided to sign up for this challenge. Write it down somewhere where you can see it daily. Keep reminding yourself of your ‘why’ when you find yourself in a tough moment in the challenge. If you put in 50% effort, do not expect to get 100% results. There are no shortcuts to achieving great success. If you want results you will need to be committed and work hard. I want you to succeed – to feel strong, confident and sexy. I’ll be checking in with you all periodically through email along the way to see how you’re doing! I can’t wait to see you achieve the best results possible! X O X O , Laura
The Bikini Body Program Section 1: How to find your Macros using the Klemczewski Dynamic Need Formula for Weight Loss We will be using this simple equation to find your starting macro goals for this challenge. I also want you to start logging your foods right away on My Fitness Pal (MFP) so you can see where you are in relation to these goals. You only need to free version of this app so please don’t feel obligated to buy the premuin verison. If you are way under these goals, you’ll need to slowly increase calories to get to these numbers. If you are way over, you’ll need to drop your intake to match these numbers. Once you have your targets, there are sample meal plans of various caloric targets located on the challenge website page for you to reference. These are only sample plans. You may either follow these, track your own meals, or a combinaiton of both! 1. Take your body weight x 10. This will be your total calorie goals for the day. Example: 140 lbs. x 10 1400 calories per day. * If you are more than 30% body fat, use your lean body mass (LBM) as your weight. To find LBM, take your weight x body fat percentage. This will give you your body fat in pounds. Then subtract your body weight in pounds from your weight to get your lean body weight in pounds. Example: 200 lbs. x 35% BF 70 lbs. 200 lbs - 70 lbs 130 lbs. LBM 2. Protein: We will set MFP to 35% protein for the day. This will be the number of grams to hit per day. MFP will do the math for you. It should be just under 1 gram per pound of body weight. 3. Fats: We will use a moderate fat level of 30% total calories. Again, MFP will do the math for you. 4. Carbohydrates: Carbs will fill in the rest of your total calories at 35%. This number will be the same as protein. Do NOT be afraid of carbs. They are necessary for energy and having fuel for amazing training! I’ll cover more about this as we go through our program. Examples totals per day for a 140 lb. woman: 1,400 calories 122.5 g protein at 35% 46.6 g of fat at 30% 122.5 g of carbs at 35% 5. Fiber: Fiber is incredibly important! Your fiber goals for the day are 15 g or more per 1,000 calories. So if we look at our 1,400 calorie example, her fiber goals would be: 1,400 divided by 1,000 1.4 Take 1.4 x 15 g of fiber 21 g of fiber per day goal for a 1,400 calorie diet. 6. Sugar: Sugar is also incredibly important to track! Your sugar goals for the day are to keep sugar under 40 g. This includes naturally occurring sugars as found in fruits. Be cautious! These can be sneaky!
The Bikini Body Program Section 2: Tips on Meal Prep “If someone tells you, ‘You can’t,’ they’re telling you their limits, not yours.” Meal prep is one of the key components to success in healthy living. I can’t stress its importance enough. When we are hungry and without a healthy meal available, that is when things start to go south. Yes, you can find healthier things like salads and grilled chicken in the McDonald’s drive through to fit your macros, but it’s not the best quality food and we don’t want to rely on it all the time. How to meal prep and make food flavorful is one of the most common questions I receive. The answer is simple but putting it into practice takes time and effort.initially. As you get more used to it, it will become second nature. You’ll automatically be doing things like cooking extra food for your lunch tomorrow, throwing Quest bars in your purse every time you walk out the door just in case, etc. Below are some of my secret tips on how to always have your food prepared and make sure it is yummy every single time. MEAL PREP 1. Create a routine. When do you shop? When do you write your shopping list? When do you cook? All these questions need to be answered. Keeping fit and healthy is all about having a routine that works for you. A life without routine can turn messy and impact your results significantly. So decide what day(s) you will do your grocery shopping and keep it consistent. Decide what day of the week you are going to cook your meals and pack them. Is it going to be daily, once or twice a week? Whatever works for you, create a meal prep routine and stick to it so that it becomes habitual in your life. 2. Cut, separate and put away. An organized kitchen will create a more efficient routine. Take things out of bags right away when you get home from the store. If something needs chopping, do it right away if you have time as well. If you can afford to buy the pre-chopped veggies, do it! It saves loads of time in both preparation and clean up and also a whole lot of stress. Make sure you can see all the healthy foods you intend to eat over the course of the week. That will help you stick to your plan better. 3. C ook in bulk. This is everything. Meal prep is all about cooking in bulk. Choose 2-3 proteins, vegetables, fruits, and grains for the week and create various recipes with those. Next week, maybe choose 2-3 different items from each category so that you have variety. Write out a plan for the week of what you will have so there is less thinking and planning later on. You will end up spending less time thinking about food and recipes if you sit down to plan it once versus thinking about it 3-4 times a day! 4. Buy glass or BPA free containers or ziploc bags. You need healthy, easy and portable containers for your meals. I like to use glass containers, but some people prefer to use ziploc bags. The decision is yours. I also recommend a blender like the nutri-bullet so that you can blend your smoothies and shakes, place a lid on them and head out the door. BEST WAYS TO MAKE YOUR MEAL PREP TASTY? 1. Stock up on herbs and spices. Some people will say that healthy food doesn’t taste good, but let’s be real chicken marinated in garlic butter or soy sauce tastes amazing! So fill up your herbs and spices rack. I have so many herbs and spices in my kitchen. I love cilantro lime seasoning on my chicken and coconut aminos on my rice. Herbs and spices are low everything - low calorie, low sodium, low sugar, low fat, etc. - and are another great way to add variety into your meals. 2. Get roasting and grilling. These are a great way to cut out oil from your diet. So instead of using the frying pan, grill your foods, and especially your veggies! My personal favorite is grilled Brussels sprouts! 3. U se the freshest ingredients possible. You will be so surprised at the difference in taste between fresh produce, especially that from a farm and supermarket bought produce. Because of all the chemicals and pesticides used to mass produce food and get it to your supermarket location, a lot of flavor is lost. So hit that roadside stand for fresh produce or even grow your own. We have a fresh herb garden started at our house and it’s amazing!
The Bikini Body Program Section 3: Nutritional Guidelines IDEAL WEIGHT LOSS & WEIGHT GAIN I don’t recommend that you try to lose more than 0.5-2 lbs. per week on my plans as this could cause problems with your metabolism and hormones, which sets you up for rebound afterward. Your workouts are going to be intense, and you need those calories to help you recover and repair your muscles. The issue most people have with weight loss is they plateau due to their calorie intake being so low! When your calories get too low, your body goes into survival mode, meaning you will have low energy, hormone imbalances, and many other issues. By keeping your calorie intake higher, it allows you to train harder which allows you to burn more calories anyway, meaning you will feel better and create a sustainable way to train and live. Focus more on progress photos than on the scales. CLEAN EATING NUTRITION GUIDELINES Good nutrition in conjunction with your workout plan is essential for the development of your dream body. If your diet is not on track it doesn’t matter how hard you train, you won’t achieve the desired results. As we are trying to sculpt your body, you need to make sure you are eating enough of the right foods to fuel your workouts and aid in repairing muscle. The meals you eat around your workouts are important to ensure you are reaching your goals. Building rounder glutes takes time and calories, so your intake needs to not be so low that you are unable to fuel your body adequately to grow. Protein is essential to building and maintaining muscle mass so aim for at least 20-30g per meal. My personal approach to eating is ‘clean foods’, meaning they are as close to their natural form as possible without being processed and have minimal additives/preservatives. TIPS FOR CLEAN EATING: 1. Boiling, poaching or grilling ingredients for your meals is ideal because you won’t need to add any extra oils. 2. Preparing your meals in advance will help you to stay on track and avoid fast food or other temptations. 3. Make sure you are rotating your foods and not eating the exact same protein, carbs and fats in all your meals, daily and weekly throughout the program. 4. You should be eating a good balance of protein, carbs and fats. No cutting out carbs! 5. It is ideal to have your carb meals pre- and post-workout as they will be used as fuel and aid in enhancing your performance. If possible, place 25% of your carbs in your pre- and post-workout meals. 6. Drink water! It is important to keep hydrated. Try not to use sodas or soft drinks as they will quickly use up your carb grams for the day. 7. Limit the use of artificial sweeteners. Although they are not harmful, they can cause bloating. Stevia is the best option. 8. Steer clear of packaged sauces, dressings and spreads as they usually have high sugar content. Look for sugarfree ketchup, BBQ sauce, pasta sauce, etc. 9. Clean eating volume food! Eating clean, nutritious, unprocessed meals often means you are able to eat a high volume of food for substantially fewer calories. Vegetables, for example, are low in carb and high in volume. They can add volume to your protein/fat meals and keep you feeling fuller for longer. 10. Aim for 1-2 pieces of fruit per day. 11. Avoid excessive consumption of alcohol. This will stall your fat loss as the body prioritizes processing alcohol before fat. 12. Practice the 80/20 rule when it comes to nutrition. 80% of the time eat healthy, wholesome foods and then 20% of the time enjoy a treat or two. It’s important to find a good balance so you are able to maintain a healthy lean physique all year round but at the same time live a little! It is very important to keep a healthy relationship with food.
The Bikini Body Program Section 4: FAQs Q. I’m not losing weight, what am I doing wrong? Unfortunately, your body isn’t a computer and doesn’t have control over when it decides to lose weight or where it loses it from. But if you’re following the exercise and meal plans, your body will definitely change. Your photos are incredibly important for this reason. You may not feel the changes initially, but you will definitely see them in the first few weeks of starting your new program. If the scale frustrates you, I encourage you to avoid the scales for a bit because you’re training hard and building muscle, and scales can’t show you your muscle growth. I realize that can be discouraging. If you’d like to learn more about what results to expect and what influences your rate of progress, click here to read an awesome blog post, “Why Aren’t I Seeing Results.” Q. I feel really good and I want to do more, what can I do? Your training program is designed for best results, so I encourage you to follow the program how it’s been written. However, I would suggest increasing your weights to increase the intensity of your workouts over adding more workouts. Q. Can I double my training sessions? More is not always better, so I wouldn’t recommend you double up your training sessions. Two workouts, twice a week does not equal one workout, four times per week. These programs are designed to be spaced out during the week to include rest days. The split between rest days and training days is important toward your progression and achieving your goals. Resting and recovering is when muscle building happens. However, I understand that with busy schedules you may need to change things around. If this is the case and you need help, please contact me. Q. How important is stretching and do I have to do it? Stretching is important to prevent injury and DOMS (Delayed Onset Muscle Soreness). I encourage you to follow the warmup and also do a cooldown with each training session. This should include a good 5-minute stretch at the end of every session. Q. I’m struggling with a particular exercise, is there an alternative? Some exercises will be difficult if you’re not used to them. I encourage you to try them and ask for assistance if you need it. All the exercises have been placed in the program for a specific benefit. If you’re really struggling with an exercise, please contact me and I’d be happy to give you an alternative. Q. What if I don’t have time to do all the training sessions in the week? I understand life can be busy and you may be struggling to find time to get in your exercise plan each day. If this is the case, I encourage you to contact me, so I can offer you some solutions. I don’t recommend that you double up your sessions as this could result in injury and fatigue. Q. Are there vegetarian or vegan options? Yes, there is a dedicated vegetarian meal plan that has some vegan options. Simply swap the meals around as needed to suit your dietary preference. 1. When an ingredient is dairy-based, simply swap it with a vegan alternative. Eg. swap feta for vegan-friendly feta, and swap Greek yogurt for coconut yogurt. 2. Swap eggs for tofu. Please email me at LauraTarbell@gmail.com if you need more information about your meal plan requirements. Q. Can I drink coffee? Yes, you can, but try to drink it without cream, milk or sugar. If you use these things, you must track them! Do try to limit your beverage consumption to water, no-sugar-added iced tea, black coffee, and other zero-calorie beverages.
The Bikini Body Program Section 4: FAQs continued. Q: Can I have a cheat meal? First off, I hate the term cheat meal. We’ve been taught since we were young that cheating is bad. And we feel bad, guilty, stressed, etc., when we cheat. It also implies that you’re eating something wrong. You’ve probably heard me say on social media or in some of my other courses that there are no bad foods, only the ones that don’t agree with you. You can have ALL foods, just in smaller portions and if they fit into your macro plan. But I do understand that things come up.birthdays, vacations, holidays, etc., and you can’t be tracking all the time. But if you want to lose fat and build lean muscle, you are going to have to take it easy. This is not your last supper. There will be more food available. Cookies, cake, and pizza are still going to be around. You don’t have to eat everything ALL in one day. When used properly, “cheat” meals do have several benefits: - Restocking of muscle glycogen stores - Avoiding metabolic slowdown - Increasing motivation by providing rewards - Ensuring that no food is ever completely off the menu Unfortunately, most people completely derail the benefits of their diet by abusing cheat meals. Think of cheat meals as a treat to yourself, not a way of cheating your plan. Here’s how to stop cheat meals wrecking your diet. Cheat Meals done WRONG: Consider this scenario: For six days straight, you consume 500 calories less food and create a 3000-calorie deficit. But, on the seventh day, you have a cheat meal (or two!) and ingest 2000 calories more than normal. The result? Slower progress and likely a bit of fat gain. Yes, you CAN gain fat in one meal. It’s not always just water weight. Exercise common sense if you want to avoid sabotaging your goals. How to cheat and WIN: The best option would be not to cheat on your diet AT ALL for the first few weeks – the idea of rewarding good nutritional behavior with unhealthy food is flawed. We also want to be sure this macro plan is right for you and we can’t do that if you’re not hitting your numbers consistently. So hold off on any cheat meal until the end of week 4. And hey, you might not even want one by then! We also don’t really need cheat meals because nothing in this challenge is off limits unless you’ve already hit your macro totals. However, as it’s such a common practice, if you’re going to cheat, I want you to do it right! 1. The further you are from your goals, the less often you should cheat. If you have more than 10 lbs. to lose, you should limit your cheats to once every two weeks. Harsh? You bet, but you have a long way to go, and to cheat on your diet too frequently will impair your progress. The leaner you are, the more you can afford to play with your diet. 2. P lan your cheat meal in advance. Decide when you are going to have your cheat meal and what it will consist of. Random cheat meals don’t work. You may say “I’m having my cheat meal early this week,” but all that’ll happen is that you end up having two cheat meals – or more. Choose the day, the time, and the menu, and then stick to it. Cheat meals are not transferable! 3. Only buy enough food for a single cheat meal. If you buy it, you will eat it. Yes, you may be able to avoid temptation for a day or a week but, eventually, you won’t. Buying smaller portions means you can only eat a limited amount and are less likely to overeat and derail your progress. 4. Never cheat alone. While you might feel comfortable downing a ton of junk food alone, you are less likely to go junk food crazy in the company of others. Use this peer pressure to help you control the size of your cheat meal. 5. Schedule your cheat meal for the last meal of the day. If you cheat early in the day, you’ve then got the rest of the day to keep on cheating and it can be hard to stop once you have started. In contrast, if your last meal of the day is a cheat, you’ll be off to bed in a couple of hours, and that makes it harder to continue eating. Don’t worry about the whole “eating before bed turns food to fat” mindset. Even if that were true (which it’s not, it’s about your day in total), this strategy will still stop you from eating too much and eliminate the damage of overeating. 6. Work out first, cheat after. Exercise increases insulin sensitivity, depletes glycogen and may also reduce your appetite. This combination of events means that the best time to cheat is right after an intense workout. Precede your cheat meal with one of your workouts to maximize insulin sensitivity, use a lot of muscle glycogen, and minimize the damage of your cheat meal. 7. Make your next meal nutritionally wow-tastic. Once your cheat meal is over and done, make your next meal nutritionally amazing and make sure it conforms to your meal plan. Don’t skip a meal, don’t have a semi-cheating second meal – get right back on the horse and comply exactly!
x body fat percentage. This will give you your body fat in pounds. Then subtract your body weight in pounds from your weight to get your lean body weight in pounds. This pound of body weight. y s wher these goals. a ou r y ch The Bikini Body Program Example: 200 lbs. x 35% BF 70 lbs. 200 lbs - 70 lbs 130 lbs. LBM 2.
May 02, 2018 · D. Program Evaluation ͟The organization has provided a description of the framework for how each program will be evaluated. The framework should include all the elements below: ͟The evaluation methods are cost-effective for the organization ͟Quantitative and qualitative data is being collected (at Basics tier, data collection must have begun)
Silat is a combative art of self-defense and survival rooted from Matay archipelago. It was traced at thé early of Langkasuka Kingdom (2nd century CE) till thé reign of Melaka (Malaysia) Sultanate era (13th century). Silat has now evolved to become part of social culture and tradition with thé appearance of a fine physical and spiritual .
On an exceptional basis, Member States may request UNESCO to provide thé candidates with access to thé platform so they can complète thé form by themselves. Thèse requests must be addressed to esd rize unesco. or by 15 A ril 2021 UNESCO will provide thé nomineewith accessto thé platform via their émail address.
̶The leading indicator of employee engagement is based on the quality of the relationship between employee and supervisor Empower your managers! ̶Help them understand the impact on the organization ̶Share important changes, plan options, tasks, and deadlines ̶Provide key messages and talking points ̶Prepare them to answer employee questions
Dr. Sunita Bharatwal** Dr. Pawan Garga*** Abstract Customer satisfaction is derived from thè functionalities and values, a product or Service can provide. The current study aims to segregate thè dimensions of ordine Service quality and gather insights on its impact on web shopping. The trends of purchases have
(prorated 13/week) week 1 & 2 156 week 3 130 week 4 117 week 5 104 week 6 91 week 7 78 week 8 65 week 9 52 week 10 39 week 11 26 week 12 13 17-WEEK SERIES* JOIN IN MEMBER PAYS (prorated 10.94/week) week 1 & 2 186.00 week 3 164.10 week 4 153.16 week 5 142.22 week 6 131.28 week 7 120.34
Chính Văn.- Còn đức Thế tôn thì tuệ giác cực kỳ trong sạch 8: hiện hành bất nhị 9, đạt đến vô tướng 10, đứng vào chỗ đứng của các đức Thế tôn 11, thể hiện tính bình đẳng của các Ngài, đến chỗ không còn chướng ngại 12, giáo pháp không thể khuynh đảo, tâm thức không bị cản trở, cái được
Week 3: Spotlight 21 Week 4 : Worksheet 22 Week 4: Spotlight 23 Week 5 : Worksheet 24 Week 5: Spotlight 25 Week 6 : Worksheet 26 Week 6: Spotlight 27 Week 7 : Worksheet 28 Week 7: Spotlight 29 Week 8 : Worksheet 30 Week 8: Spotlight 31 Week 9 : Worksheet 32 Week 9: Spotlight 33 Week 10 : Worksheet 34 Week 10: Spotlight 35 Week 11 : Worksheet 36 .
