Tag: weight loss

  • The Detox Workout Plan v2.0

    The Detox Workout Plan v2.0

    ONE, TWO, THREE too many. We’ve all been there.

    Truth is: Alcohol is a diuretic, and diuretics cause dehydration. Dehydration reduces protein synthesis which hampers the body’s ability to build and rebuild muscle. Dehydration will also reduce performance in the gym itself.

    In fact, alcohol consumption (especially on a regular basis) can actually lead to negative changes in the elements of muscle cells, according to a study published in The American Journal of Pathology. The study’s findings suggest that alcohol can lead to impairment of skeletal muscle—as well as heart—function.

    What’s more: Alcohol is a depressant. While your mood may seem elevated at party time, the following days can be filled with anxiety and jitters.

    Sorry, see what we did there? Here’s the plan to get your body (and head) back on track.

    How it works

    This blend of strength and hypertrophy training, high-intensity interval training, and yoga will get you back to building muscle and firing your metabolism with moments that promote relaxation and a clear head.

    Directions

    You will work out five days per week, ideally Monday through Friday with Saturdays and Sundays as rest/recovery days. Complete workout one in the morning and workout two in the evening. Follow this program for 2-4 weeks.

    The Workouts

    This series was originally published on MensFitness.com. To get started on the full plan go to mensfitness.com/detox2.0

    If you want to try version 1.0 go to mensfitness.com/detox

  • The Transition: A Workout to Strengthen Your Legs, Shoulders, and Abs

    The Transition: A Workout to Strengthen Your Legs, Shoulders, and Abs

    This workout routine content was produced by HUMANFITPROJECT for Men’s Fitness magazine and was originally published at mensfitness.com

    Program designer Michael Beringer demonstrates the Legs, Shoulders, and Abs TRANSITION WORKOUT. For all the details on the program, go to MENSFITNESS.com/Transition.

    THE LEGS, SHOULDERS, and ABS WORKOUT ROUTINE

    Glute Bridge 3 x 15
    Plank 3 x 10 seconds
    BB Back Squat 5 x 12
    Goblet Squat 3 x 10
    Split Squat 3 x 10 (each leg)
    Standing BB Military Press 4 x 12
    DB High Pull 3 x 10
    DB Shrug 4 x 15

    *Rest for 45 seconds between sets.

    Apparel by 2(X)IST
    Footwear by PUMA
    Fitness Tracker by Fitbit

    For insider info on new program releases, interviews, Q&As, and more—follow digital director Mike Simone on Instagram, Facebook, and Twitter

    OTHER FULL PROGRAMS YOU MIGHT LIKE

    To build absolute mass: The 4-Week Bulk Up
    To get something in quick: The 15-Minute Gut Checks
    To build and burn: The Redemption Plan
    To lean out: The Trim Up
    To shock your body: The Muscle Shockers
    To lose weight aggressively: The 21-Day Shred

  • The Transition: A Workout for Your Chest, Triceps, and Abs

    The Transition: A Workout for Your Chest, Triceps, and Abs

    This workout routine content was produced by HUMANFITPROJECT for Men’s Fitness magazine and was originally published at mensfitness.com

    Program designer Michael Beringer demonstrates the Chest, Triceps, and Abs TRANSITION WORKOUT. For all the details on the program, go to MENSFITNESS.com/Transition.

    THE CHEST, TRICEPS, & ABS WORKOUT ROUTINE

    BB Bench Press 5 x 10
    Push Up 3 x 10
    Dip 3 x 10
    Cable Woodchop 3 x 20
    Hanging Leg Raise 3 x 20

    *Rest for 45 seconds between sets.

    Apparel by 2(X)IST
    Footwear by PUMA
    Fitness Tracker by Fitbit

    For insider info on new program releases, interviews, Q&As, and more—follow digital director Mike Simone on Instagram, Facebook, and Twitter

    OTHER FULL PROGRAMS YOU MIGHT LIKE

    To build absolute mass: The 4-Week Bulk Up
    To get something in quick: The 15-Minute Gut Checks
    To build and burn: The Redemption Plan
    To lean out: The Trim Up
    To shock your body: The Muscle Shockers
    To lose weight aggressively: The 21-Day Shred

  • The Transition: A Workout for Your Back and Biceps

    The Transition: A Workout for Your Back and Biceps

    This workout routine content was produced by HUMANFITPROJECT for Men’s Fitness magazine and was originally published at mensfitness.com

    Program designer Michael Beringer demonstrates The Back and Biceps TRANSITION WORKOUT. For all the details on the program, go to MENSFITNESS.com/Transition.

    THE BACK and BICEPS WORKOUT ROUTINE

    Deadlift 5 x 10
    BB Bentover Row 3 x 10
    Lat Pull Down 4 x 15
    DB Row 3 x 10
    Cable Low Row 3 x 10
    Cable Pullover 4 x 20
    BB Bicep Curl 4 x 15

    *Rest for 45 seconds between sets.

    Apparel by 2(X)IST
    Footwear by PUMA
    Fitness Tracker by Fitbit

    For insider info on new program releases, interviews, Q&As, and more—follow digital director Mike Simone on Instagram, Facebook, and Twitter

    OTHER FULL PROGRAMS YOU MIGHT LIKE

    To build absolute mass: The 4-Week Bulk Up
    To get something in quick: The 15-Minute Gut Checks
    To build and burn: The Redemption Plan
    To lean out: The Trim Up
    To shock your body: The Muscle Shockers
    To lose weight aggressively: The 21-Day Shred

  • The Double-Sided Diet meal plan is portion control 101

    The Double-Sided Diet meal plan is portion control 101

    Several years back we launched a Summer Body Project campaign for MEN’S FITNESS magazine. We collaborated with three HFP contributors: Rob Smith, Jason Martuscello, and Tim McComsey. All three joined us for a conference call to discuss creating a training program that all would agree with. The goal was to design something easy-to-follow and suitable for the following two types: folks on the skinny side trying to gain mass and folks on the heavier side trying to lose fat. Given the two different goals, hence the name, Double-Sided Diet, the nutrition would be slightly different. Tim McComsey, a registered dietician took on the task to creating a blueprint to eating.

    If you’re looking to apply this diet to a training plan, the options are endless. If you’re looking to gain we suggest the wildly-popular 4-week Bulk Up, if you’re looking to lose, we suggest the 6-week Trim Up. If you want something in between, check out Redemption, Reconstruction, or Unlabeled. Hell, give us a follow on Instagram for all of our programs in our highlights section @humanfitproject

    The Double-Sided Diet is portion control:

    We gain or lose weight based on the quantity of food we eat. Eat more (calories) than the body needs, weight is gained. Eat less than the body needs, weight is lost. Whether that weight gain or weight loss is muscle or fat comes down to the quality of food, or the macronutrient breakdown of it. (Protein, carbs, and fats). For a much deeper dive on eating for building muscle and losing fat, we highly suggest you see our piece on intuitive eating. There’s even another sample diet plan is this doesn’t seem like it’s for you.

    The Double-Sided Diet meal plan

    The following meal plan is based on a male wanting to hit a weight of 175 pounds.

    MEAL 1

    TO GAIN TO LOSE
    2 whole organic eggs 1 whole organic egg
    1/2 cup egg whites 2 egg whites
    1 cup oats mixed in water 1/2 cup oats mixed in water
    1 large orange, apple or grapefruit 1/2 cup berries

    MEAL 1 approximate breakdowns

    CALORIES: 600 CALORIES: 320
    Protein: 32 Protein: 20
    Carbs: 80 Carbs: 37
    Fat: 16 Fat: 8

    MEAL 2

    TO GAIN TO LOSE
    1 cup Greek yogurt (2%) 3/4 cup Greek yogurt (0%)
    1/4 cup walnuts 1/8 cup almonds or walnuts
    1 cup berries

    MEAL 2 approximate breakdowns

    CALORIES: 370 CALORIES: 145
    Protein: 25 Protein: 17
    Carbs: 31 Carbs: 6
    Fat: 17 Fat: 6

     MEAL 3

    TO GAIN TO LOSE
    6 oz organic chicken breast 4 oz organic chicken breast
    1 cup brown rice 1/4 cup brown rice
    1 tbsp olive oil 2 tbsp olive oil
    1 cup green vegetables 1 cup green vegetables

    MEAL 3 approximate breakdowns

    CALORIES: 645 CALORIES: 490
    Protein: 58 Protein: 35
    Carbs: 55 Carbs: 16
    Fat: 20 Fat: 32

     MEAL 4 (shake)

    TO GAIN TO LOSE
    2 scoops whey protein 1 scoop whey protein
    12 oz almond milk 8 oz almond milk (unsweetened)
    3 tbsp organic peanut butter 2 tbsp almond butter
    1/2 cup dry oats
    1 large banana

    MEAL 4 approximate breakdowns

    CALORIES: 815 CALORIES: 375
    Protein: 57 Protein: 32
    Carbs: 63 Carbs: 8
    Fat: 37 Fat: 24

    MEAL 5

    TO GAIN TO LOSE
    6 oz wild salmon 4 oz wild salmon
    6 oz sweet potato 2 oz sweet potato
    2 cups green vegetables 1 tsp olive oil

    MEAL 5 approximate breakdowns

    CALORIES: 460 CALORIES: 250
    Protein: 40 Protein: 25
    Carbs: 45 Carbs: 12
    Fat: 14 Fat: 12

     MEAL 6 (pre-sleep shake)

    TO GAIN TO LOSE
    2 scoops whey protein 1 scoop whey protein
    12 oz almond milk 8 oz almond milk (unsweetened)
    3 tbsp almond butter 2 tbsp almond butter

    MEAL 6 approximate breakdowns

    CALORIES: 560 CALORIES: 365
    Protein: 59 Protein: 32
    Carbs: 12 Carbs: 8
    Fat: 32 Fat: 24

    APPROXIMATE DAILY MEAL TOTALS: Gain

    Calories: 3,450
    Protein
    Carbs
    Fats

    APPROXIMATE DAILY MEAL TOTALS: Lose

    Calories: 1,945
    Protein
    Carbs
    Fats

  • Seafood made Simple: Ceviche Boats

    Seafood made Simple: Ceviche Boats

    There’s just something about ceviche that never tempted our palette. That is, until a good friend of ours came over on a beautiful spring day and made this recipe. You really can’t go wrong here. It’s simple, fresh, delicious, and super clean.

    WHAT YOU NEED:

    – 2 lb of fresh tilapia filets, diced to 1/2″
    – 1/2 large red onion, finely chopped
    – 1 jalapeno or serrano chile, finely chopped
    – Juice of 6 limes
    – 1 C of lite coconut milk
    – 1 avocado, diced
    – 1 tomato, chopped
    – handful of cilantro, chopped
    – 1 mango thinly sliced
    – 1 romaine heart
    – salt and pepper to taste

    MAKE IT HAPPEN:

    – Start by combining lime juice and coconut milk in a shallow, non-reactive dish.
    – Add chopped tilapia, onion, and chile. Cover and place in the refrigerator, stirring occasionally for about 25 minutes. You’ll notice the fish will begin to turn white.
    – Once the fish is cooked, drain well, season with salt and pepper, and mix with the avocado, tomato, and cilantro.
    – Spoon the mixture into the romaine leaves and top with mango slices, cilantro, and Sriracha. 

    This content was originally and exclusively published on HUMANFITPROJECT.com

  • Arugula Salad With Herb Dressing

    Arugula Salad With Herb Dressing

    This recipe is quick, simple, delicious, and wholesome.


    For the Salad:

    2 T fresh parsley, torn
    2 T fresh basil, torn
    4 large handfuls fresh arugula
    1/4 red onion, shaved
    1/2 cucumber, shaved
    1 small tomato, diced
    2 oz. feta cheese, crumbled
    1 C shredded roasted chicken breast (optional)


    For the Dressing:

    2 T extra virgin olive oil
    2 T fresh lemon juice (about one whole lemon)
    approx. 2 T each fresh thyme, rosemary, chive, finely chopped
    1 T coarse dijon mustard
    pinch of sea salt & a few grinds of coarse black pepper


    Combine all salad ingredients in a bowl. In another bowl, whisk together all dressing ingredients.
    Pour over salad and enjoy. Serves 2.


    This content was originally and exclusively published on HUMANFITPROJECT.com

  • Lemon Pepper Chicken Salad

    Lemon Pepper Chicken Salad

    You’ll always see chicken and salads in “healthy diets”. Well, because they are simple and clean so it makes sense. But simple and clean doesn’t need to be boring and bland. This particular uses “smart ingredients” to boost the taste profile of the chicken and salad without adding loads of calories. This dish will certainly work for weight loss, however, it’s also a great option for carb-sensitive folks looking to build mass and stay lean.

    servings: 1 serving, 571 calories, 59 grams of protein.

    INGREDIENTS:

    – 6oz chicken breast
    – ½ Avocado
    – 2 cups Baby Spinach
    – ¼ cup Roma tomatoes
    – ¼ Cucumber
    – 1 tablespoon Sunflower seeds
    – Olive oil & red wine vinegar
    – Salt
    – Red Pepper Flakes
    – Lemon Pepper Blend (or use ground black pepper)

    MAKE IT HAPPEN:

    – Pre-heat your oven’s broiler on high.
    – Slice each chicken breast in half and place on a foil lined baking sheet or broiling pan.
    – Season each side of the chick breast slices with seasonings, finishing off with a little drizzle of oil on the top of each slice.
    – Place baking tray about 6-8 inches away from broiler. Broil chicken for 12-14 minutes turning once halfway through.
    – Check chicken. If using a cooking thermometer, 165 degrees.  Warp the unsliced chicken in foil and set aside.
    – Go ahead and prep your salad and toppings.
    – Slice chicken breast and add to salad.
    – Drizzle with olive oil & red wine vinegar. Enjoy!

    ADDITIONAL NOTES:

    Prepare 2 chicken breasts for extra lunch options or snacks.

    This content was originally and exclusively published on HUMANFITPROJECT.com