Back to the home page | Rates | Training Program | Advanced Program | Map

AVOID: All saturated fats (no fried foods, rich sauces, sugars, cakes, candies, chocolates). Fast food.

LIGHTEN UP ON: Alcohol, Carbonated Sodas, etc.

PREFERABLE: Try to have home cooked meals which are much healthier and you also know what you put in them.

Steamed foods are best. They retain the nutrients and are more healthy. Choose foods high in proteins such as fish, chicken, lean beef, egg whites (only boiled or scrambled - cook with Pam spray or a little olive oil). Ease up on the salt. Condiments such as home-made vinaigrette dressing have enough salt, so avoid adding extra.

Complex carbohydrates, eg pastas, potatoes, rice etc, should be consumed during the early periods of the day. Start your day with heavier meals and taper off towards the evening (NO CARBOHYDRATES).

  • High protein diets are the best way to lose fat.
  • Include a protein shake.
  • Drink lots of water daily and during your workout.
  • It is best to eat a healthy balanced meal after your workout as the body absorbs the nutrients better.

NOTE: It is normal to gain weight when you first begin a program as the body is going through a change as never before, and you tend to consume more food. This is why it is important to maintain a healthy meal plan.

Exercise is a big help in wight loss but a good diet is the key factor in the process - do not worry when the scale does not go down. Use a tape measure to measure waist, hips, thighs and arms or note how your clothes begin to get looser and looser. Measuring body fat can also be done on a monthly basis and this will help to control weight loss.

It is best to eat small portions every 3 hours, leading to 5 to 6 smaller meals per day. Try this program:

1st meal Tea/Coffee; 4-6 egg whites scrambled
with 1 cup oat meal; 1 apple
2nd meal Protein shake (whey is best as directed
3rd meal 1 cup rice/potatoes/pasta with fish/chicken/lean beef
with 1/2 cup steamed vegetables and 1 apple
4th meal Wholewheat sandwhich with chicken or lean meat
5th meal Steamed fish/chicken/broccoli or corn
6th meal IF YOU ARE ABLE - try 4 egg whites

Prepare meals with tomatoes, mushrooms, sweet peppers, onions etc. Use olive oil or Pam spray, and less salt.

Meals do not have to be boring! Drink lots of water or diluted natural juices 1/2 water 1/2 juice. We have posted a weekly menu plan that is rated at 1500 calories per day.

Amino Acid
Vitamins B, C, E
Protein shakes

Chromium OR Fat Burners

COMMENT: If you can be strict and stick to the above you will be on your way to a healthier body and life style. But don't take our word for it, read this email:

Hi Marci

I'm sure you'll remember me...........I'm the complete stranger from a few months ago that contacted you online about losing weight.

Firstly, I wanted to thankyou for your advice as it has been working very well. I stopped using the fat burner capsules after a month or so and modified the diet a little. I still eat six times a day in smaller meals but don't deny myself the odd chocky bicky etc. But mostly I eat very low fat meat, pasta, rice, potatoes, eggs, fruit and vegetables. I make it as tasty as I can and it is more sustainable. I am losing weight still, 3 stones so far, and intend to get down to about 11 or no less than ten stone. I just want to get my bodyfat right down now and then it's first mission accomplished!

We spoke a few months ago about me starting muscle building when we've got my weight down to what I want. As that day seems to be fast approaching I would love any advice on getting this started: diet, weight routines, etc. So much rubbish seems to go around about weight loss and bodybuilding, doesn't it?

Once again thanx alot and any more help would be you can probably gather I'm very self motivated so anything you suggest will be done!

Neil (The guy from Bristol, England who may visit your gym while travelling one day!)

Webmaster's note: If you don't speak British, a chocky bicky is a chocolate bisquit and a stone is 14 pounds, so Neil lost over 40 pounds from a previous weight of about 200 pounds. Pretty impressive, and now he is working on weight training. We hope to get some photos.

Back to the home page | Rates | Training Program | Map | Diet

Marci's MEGA GYM 2000