To The Bones <3 | Back On Track | punt.nl: Je eigen gratis weblog, gratis fotoalbum, webmail, startpagina enz

1. Keep a thinspiration book. Get a really nice journal or something and print pictures of skinny models, tips, quotes, or workouts, and glue it in there. Look through it whenever you want to binge.
You can always download something from Prothinspoand keep it with you.
2. Keep a stack of magazines weighing the same amount you want to lose. When you lose weight remove some magazines from the stack. It will be thinspirational to see that pile slowly start
to get smaller. Use fashion magazines so that they also can inspire you as you remove as you lose.
3.Eat on a blue or black plate.Dark colors usually make you feel fuller, faster. Better yet, eat on small dark plates.
4.When you want to eat something you shouldn't, make a list of all the reasons you shouldn't, and read it at least 20 times.
5. When you get a craving, count to 100 really slowly,and it might pass. Dr.s say that counting changes the minds direction in thought.
6. If you live by yourself, put up motivational pictures or numbers on the unsafe foods. Stick your goal weight on the wall or on your favorite jar of peanut butter or jelly.
7. Get one of those three ring binders andmake a section for each part of the body.Put all the exercises you've got in there according to what body part there for.
8.Pick one food for the day,look under the fat burning food section on this site or you can eat something like an apple. Cut it into 4 quarters. Eat one part for breakfast, one for lunch, one for
dinner, and you've got one left over for a snack.
9. Take a Polaroid picture or a cell phone picture of yourself wearing nothing but your underwear.When you want to binge, look at it, and see all that fat that you need to get rid of? Carry it
in your wallet or phone whenever you go somewhere where there will be food.
10. If you live by yourself and prone to binges, buy only the food you need for the day. That way if you eat it, there isn't anymore.
11.Eat with the opposite hand you normally do. Left handed people eat with their right hand, and vice versa.
12.Wear a rubber band around your wrist and snap it when you want to eat.You'll train yourself not to think about eating. This also works for trying to quit smoking.
13. ALWAYS DO A CLEANSE TO CLEAN OUT YOUR BODY, CLICK HERE.
14.Clean something grossthe bathroom, or if you have cats like me clean the litter box when you want to eat.
15. Wear tight jeans so you remember how much weight you have to lose. Always keep a pair that is to small for this!
16.Pour tons of something gross on your food like salt or pepper so you can't eat it. (if your eating out, use the former, and say you accidentally put too much salt or pepper on your food.
17. If you get reallybad headaches it could possibly be from dehydration so drink lots of water.Take multi-vitamins andsport drinks.
18. Eat in front of the mirror. Hell, eat in front of the mirror naked and see how much you want to eat then.
19.Drink herbal teas.They have no calories. If you don't like them unsweetened, buy some stevia, its like sugar, but no calories they sell it on my links.
20. When you get the urge to eat chew sugar free gum. Just make sure you keep track of how much you have. Most kinds have 5 calories a piece.
21. Freeze your foods.I freeze fruits and yogurts and flavored ice cubes. Frozen yogurts take forever to eat so you feel occupied longer.
22. When you go to a restaurantorder something that's not too unhealthy.Put half of to the other side of the plate and say your going to eat it tomorrow for lunch. Then eat half of what's on
your plate and "forget" to ask them to bag it for take out for you. Or cut your plate in half and push the other half around the plate to fill it.
23.Eat breakfast and lunch or just breakfast, never eat dinner cause if you eat dinner you don't give your body enough time to burn off the calories or you can eat all three small meals but finish
the last bit of eating at least four hours before you go to sleep. This way your metabolism will burn it up before you get into bed.
24. Go shopping and try on clothes that you wish you could fit you and that should keep you focused and on track of your goals.
25.Pinch all your fatif you want to eat and see how disgusting it is and then you'll think that if you eat you'll just add more to it and you don't want that.
26. If you can go to your kitchen and take all the bad foods that you know you will bingeon please just go and throw them away.
27. Make sure you get enough calcium.Take your vitamin.
28. If you sit a lot every hour get up and go crazy start doing knee lifts with your arms upor some jumping jacks and toe touches or jumping stupidly or anything like that it will boost your
metabolism for a little.
29.Stay away from food and the kitchen (unless your parents are around, then pretend like you just finished getting a snack)
30. Have you ever noticed that most people who you see eating are fat? Well remember this if you eat like them you'll be as fat as them.
31. Try to plan how much your going to eat and what there's a 30% more chance you wont over eat then.
32. Look atsuper modelsdo they look like they eat? They eat very small meals many times a day but small meals girl!!
33. A calorie is a calorieso it doesn't matter what kind you eat just eat under 1000 and you'll lose weight. 3666 calories equal a lb!
34. Make ameal planwith all the days and put the limit of calories you'll allow yourself to after you eat write down what you ate. Keep a food diary
35. To keep a binge from coming go outside and go for a walk, do 20 push upsand then 20 jumping jacks after you won't feel like eating anymore. Better yet, do them in front of the mirror. If you
see what moves up and down you wont feel like eating as much.
36. Toboost your metabolismand keep you feeling full drink several green tea'seach day.
37. Every dieter should eat greens or take a supplement for them... eat your veggies.
38. Two tablespoons of vinegar before the meal helps speed up your digestive systemand also keeps you from feeling any reflux.
39.Caffeineis great ~ it decreases appetiteyou can use other types of caffeine products likeguarana.
40. Peppermints or peppermint teas are a great appetite suppressant.
41. Diet soda is not the best thing to drink while calorie restricting you should drink plenty of water and other non caloric healthy stuff.
42. Don't stop moving'~ Try to keep moving as much as possible every calorie burned counts.
43. Don't eat fast/ chew very slowly to let your body know you ate. If you have to chew each piece for several seconds.
44.Eat seaweed or kelp pills~ they say it boosts the metabolism.
45. Don't slouch, try to sit up straight ~ you burn more calories and tighten your tummy that way.
46. Dress accordingly when you are thin you should be carrying something with you to keep from shaking. Family and friends get worried if your cold and they are not.
47. Lack of sleepstimulates your appetite. It is proven that most people who sleep at least 6 hours a day lose more weight and are less hungry.
48. Spicy foods boost themetabolism.
49. Eat negative cal foods.Fat Burning Foods
50. Eat lots of celery ~celery is filled with water and because it is chewy it burns more calories than most non caloric foods.
51. Drink at least 8 glassesof water per day. Our bodies and world is mostly made up of water... You need it to survive!!
52. Munch on ice cubesto get rid of the cravings of chewing.
53. Take it slow when eating it takes 20 minutes for the stomach to realize it is full.
54. Eat lotsoffiber ~expands in your stomach to create a full feeling.
55. Don't eat in front of the televisionor on your bed or on the computer ~ concentrate on the food while you eat ~ you get more satisfied.
56. Eat vegetarian as much as possible. They make all fake meats and cheeses now.
57.Do 50 sit upsevery morning ~ it will raise your metabolism and makes your stomach and chest look better not to mention your arms.
58. Cabbage makes you lose weight but can be smelly!!
59. Strawberries, cherries and blueberries are low in calories and boost the metabolism.Not to mention you can pop them in the mouth like snacks.
60. Drink one glass of water every hour. This will keep you full and you wont get dehydrated or headaches.
61.Eat negative calorie foodsat least 2 times a day.
62.Weigh yourselfbefore and AFTER every time you eat.
63.Exercise 2 times the amount of calories you eat.
64. Eat 6 small meals a dayspaced about 3 hours apart.
65. Let yourself eat some of the foods you normally would notallow yourself. Don't binge just balance.. You can do it. Take control
66.Eat standing up, move aroundwhile you eat.
67. Watch other people eat. Sometimes people eating looks so gross.
68. Find pictures of overweight people or family members and put them in various places around your house.
69. Drink water before eating .
70. Try on your skinny cloths... See how close you are to your goals.
71.Clean your closet and draws.... Organize yourself. It will burn calories and you feel better. Not to mention you can find your stuff!I
72. Keep a food diary in your pocketbook or purse to have an idea of when and why your eating.
73. Weigh yourselfwith a weight in your handand then take that weight off and weigh yourself again... Think about how to lose that weight mentally
74.Drink hot or cold fluids throughout the day to speed up your metabolism. Extreme temperatures trick the body..
75.Put on some music you likeand dance around... It burns calories and its fun.
76. Brush your teeth and tongue. This trick will keep you from eating. Trust me it does work.
77.Limit Alcohol consumption.This is empty calories.
78.Always leave a bite left on your plate. This teaches restraint.
79. The 3B's BAKE,BROIL,BOIL ALL YOUR FOODS!
80.TryMagnetic ringson your fingers. This is supposed to help you lose weight in certain areas of your body by wearing the rings on different fingers.
81. Learn how to stand on your head.This sounds stupid,but it is true that by standing on your head you increase the circulation in your body.
82.JUMP!Buy a jump rope or a trampoline. Take a rebound class. Jumping is still one of the best ways to boost your cardiovascular system and stimulate Weight loss.
83. Never eat in secret. This is the worst habit to get into.
84.Cook for other people.This is a great way to have a relationship with food and not eating it.
85.Concentrate on the first three bites of your food. These are usually the best.
86.Do the 4 D's Don't relapse, Distract yourself,Decide your Goals and Distance yourself from Food.
87.Get a Tan . Okay, I know the sun is bad for you and so is the tanning beds. But, you can do everything in moderation. Plus there are spray tans today that don't make you look orange.
88.AVOID FRIED FOODS.
89. When eating a meal try to only eat one of every food group. One protein, One starch and One veggie. This will help the body digest easier. That means no cheeseburgers this has two
proteins meat and cheese.
90. Get a job working in a gym/health club.This is what I did. I got certified and got a part time job teaching at my local gym. I was spending so much time there working out that I got a job to get
paid for all the time I was working out. You stay in shape and you make a little money.
91.Get free diet samples .Pay for shipping and handling if you have to. Most free samples come forone portion. The samples that you pay for shipping and handling usually have enough samples
inside for a week or two. So remember when looking for something.... If it is completely free/ it is not enough to do anything.
92.Balance. Walk with a book on your head. This helps with posture and balance and tightens the tummy.
93.Moisturise.Always keep your skin moisturised. There is no reason for your skin to look saggy. Start now and those saggy skin folds will tighten up.
94.Massage.Massaging your body and face will help increase circulation. You can do this yourself with aBALINESE OIL.
95.Find a Buddy. Weight loss always comes easier with a buddy.
96.Buy a foodpiggy bank.Every time you want to spend money on food that you should not eat... Put that money in your piggy and buy something beneficial for your lifestyle.
97. Put your fork down. Try putting your fork or utensils down between bites when eating. ... Chew more.
98. Write down the good and the bad points. Separate the page with a line and list them one by one. On each side. Good reasons to stay on your diet andBad reasons to go off your diet.
99.Arrange your house so you wont eat... Put things away in high places you can't reach. If you have to get a chair to cheat you might think twice.
100. Take a long bath or hot shower. This helps to distract the mind and increases blood circulation.
101.Lemon.Cut a fresh lemon and smell it. This helps with appetite control. Also Orange...
102.Freshginger can also work as an appetite suppressant.
103.Keep your New Years Resolution! Stay focused on your goals to be thin!
104.Try to get E Coupons for your diet products. This one is for my favorite Thinspo Supply site 1J13C1AOWFFND63 cut and paste it and get 5% off your order.
105. This is a Mary-Kateand Ashley Olsen trick...Put red lipstick on perfectly. If you eat it will get all messed up and all over your teeth.
106. If you have to taste it.... do it chew it and spit it out! Please do not make this a habbit! It is really gross!
107. Three words: Crest White Strips. Here’s the deal. You’re supposed to wear these on your upper and lower teeth for 30 minutes each, 2x a day. And you definitely cannot eat while you’ve got
these babies on. You can have up to 2 hours a day of literally not being able to eat! If you put them on about 15 minutes before dinner then you can’t eat dinner with your family and they’ll have to
let you eat on your own later. It’s perfect
108.. Ride out the hour. When you start to get hungry, just tell yourself that you’ll wait until the end of the hour to eat anything. That way you’ll have time to think about whether or not you really
want those calories, and you’ll also feel really powerful since you’ve proved to yourself that you can go for that time without food.
109.Exercise before you eat.It will give you more time to think over what you really want to eat, and when you do eat you’ll be more comfortable with it since you just burned some calories.
110.This is a little different than what other pro-ana sites may say. Instead of lowering the temperature while you sleep, raise the temperature. Sleep in sweats and under all of your covers.
You’ll sweat and lose water weight…It’s not “real” weight, but you will feel great when you get a look at the scale after getting out of bed.
111.If you’re in college, schedule classes around meal times. You can’t eat in class, can you?
112. Remember how hard you have worked to get this far... don't give up.
113.Think about how you can buy any clothes you want because everything will look good on you this will stop you!
114.You don’t want to be ‘the chubbie girl’in your group of friends try thinking about that.
115.Stop yourself before you eat and think about what you are doing. Time it..... The cravings for food can pass sometimes in as little as 8 seconds. Same goes for a cigarette.
116. The 3 S's SUANA! STEAM! SWEAT! 20 Minutes in a deep sweat in the suana/steam room you can burn as much calories as a low impact exercise and get rid of nasty toxins.
117. Wear heavy shoes.... see picture.This type of shoe makes it harder for you to lift your legs thus giving your legs and tummy a real workout!
118.Avoid White Colored Foods.... sugar,potato,milk,cheese... etc.
119. Try to do more... be the one to get up and get the drinks for your friends. Instead of saying," while your up can you get me this?" Be the person who says can I get you anything while I am up..
this keeps you busy and active.
120. The French's Trick... Take 3 bites of everything on your plate and that is it... taste it all savor those bites and finish.
121. Eat half and through the rest away. You wont eat anything out of the garbage... please don't. This sounds wasteful but it is a good trick to show some restraint against yourself indulgence.
122. It takes 4 hourssometimes for your body to start to really digest the food you have eaten.... try not to eat in between those times... and remember this before you go to bed. Set a time when
the kitchen and eating is off limits for the day ... make it 4 hours before bedtime.
123. Remember to get enoughsleep.... This is key to losing weight. Staying up long hours puts strain on the body and it starts to store fat because it feels the strain.6-8 hours is best and you
will see the weight come off fasterif you get enough sleep. This also gives the muscles a chance to rejuvinate.. which gives your body a fit and slimmer look!
124. When losing weight the areas of your body that have extra fat..... like your boobs(breasts,tits whatever) they will get saggy looking and shrink. To avoid this disgusting trasformation sleep with
moisturising lotion on the breasts and a bra... this will keep your boobs from sagging so much and looking like prunes.
125.Eat melons.... not only are they yummy but because they are an alkaline food they prevent you from getting sick and settle the stomach first thing in the morning better for
you actually than the grapefruit which is an acidic food!
126. Eat a fruit for breakfast and nothing else... this is what the fit for life diet plan is based on. I do this anyway, but in case you didn't know it.. fruit in the morning makes the digestive system pick
up speed... also exercise before you eat breakfast.. this also burns more calories.... calories in burn them out!
127. When eating fish... the lighter in color of the fish.. say if the fish is white, the less fat the fish has. If the fish is pink in color as salmon is it is higher in fat content. Obviously fish is
always a better choice to eat than meat...meat takes the body longer to digest and is higher in fat. Not to mention that the fat in fish the Omega's are actually good for you and that the fats in meats
are dangerous for you due to the clogging of arteries this type of fat from meat causes. Stick to fish for your proteins choices and you should lose more weight! Eat lighter color fishes and you will
lose even more!
128. Remember that you can't take an escalator to success you have to take the stairs...
129. Nothing is IMPOSSIBLE... Impossible is just I M Possible... you can do it!
130. Water Facts....
131. Put your gym bag in the kitchen... remind yourself how much you are going to have to work out to lose the calories you are thinking about eating!
132..... Here are Preventions tips.... Follow some of these is tip 132. These are very healthy tips TO FREQUENTLY ASKED QUESTIONS.. HERE ARE 100 OF THE
BEST TIPS TO DIET QUESTIONS...
I Can Only Handle One Diet Change Right Now. What Should I Do BEST 100 TIPS?
133. Add just one fruit or veggie serving daily .Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.

134. Eat at least two servings of afruit or veggie at every meal.
134. Resolve never to supersize your food portions—unless you want to supersize your clothes.
135. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.
136. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.
137. Make sure your plate is half veggies and/or fruit at both lunch and dinner.
Are there Any Easy Tricks to Help Me Cut Calories?
138. Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.
139. When dining out, make it automatic: Order one dessert to share
140. Use a salad plate instead of a dinner plate, THE DARKER THE PLATE THE LOWER YOUR APPETITE WILL BE!
141. See what you eat. Plate your food instead of eating out of the jar or bag.
142. Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be
content with smaller portions of the high-calorie choices.
143. Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you'll lose 5 lb in a year.
144. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.
145. Get calories fromfoods you chew, not beverages. Have fresh fruit instead of fruit juice.
146.Keep a food journal ,AND A WORKOUT JOURNALIt really works wonders.
147. Follow the Chinese saying: "Eat until you are eight-tenths full."
148. Use mustard instead of mayo.
149. Eat more soup. The non-creamy ones are filling but low-cal.
150. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch
to Diet Coke. You should lose 25 lb in a year.
151. Take your lunch to work.
152. Sit when you eat.
153. Dilute juice with water.
154.Have mostly veggies for lunch.
155. Eat at home.
156. Limit alcohol to weekends.
How Can I Eat More Veggies?
157. Have a V8 or tomato juice instead of a Diet Coke at 3 pm.
158. Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.
159. Mix three different cans of beans and some dietItalian dressing. Eat this three-bean salad all week.
160. Don't forget that vegetable soup counts as a vegetable.
161. Rediscover the sweet potato.
162. Use prebagged baby spinach everywhere: as "lettuce" in sandwiches, heated in soups, wilted in hot pasta, and added to salads.
163. Spend the extra few dollars to buy vegetables that are already washed and cut up.
164. Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).
165. Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.
Can You Give Me a Mantra that will Help Me Stick to My Diet?
166. "The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period."
167. "I'll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere."
168. "I want to be around to see my grandchildren, so I can forgo a cookie now."
169. "I am a work in progress."
170. "It's more stressful to continue being fat than to stop overeating."
I Eat Healthy, but I'm Overweight. What Mistakes Could I Be Making without Realizing It?
171. Skipping meals. Many healthy eaters "diet by day and binge by night."
172. Don't "graze" yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.
173. Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.43. Eating supersize bagels of 400 to 500 calories for snacks.
174. Ignoring "Serving Size" on the Nutrition Facts panel.
175. Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.
176. Thinking all energy bars and fruit smoothies are low-cal.
What Can I Eat for a Healthy Low-Cal Dinner if I Don't Want to Cook?
177. A smoothie made with fat-free milk, frozen fruit, and wheat germ.
178. The smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.
179. A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple.
180. Precooked chicken strips and microwaved frozen broccoli topped with Parmesan cheese.
181. A healthy frozen entree with a salad and a glass of 1 percent milk.
182. Scramble eggs in a nonstick skillet. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!
183. A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.
184. Prebagged salad topped with canned tuna, grape tomatoes, shredded reduced-fat cheese, and low-cal Italian dressing.
185. Keep lean sandwich fixings on hand: whole wheat bread, sliced turkey, reduced-fat cheese, tomatoes, mustard with horseradish.
186. Heat up a can of good soup.
187. Cereal, fruit, and fat-free milk makes a good meal anytime.
188. Try a veggie sandwich from Subway.
189. Precut fruit for a salad and add yogurt
What's Your Best Advice for Avoiding those Extra Holiday Pounds?
190. Don't tell yourself, "It's okay, it's the holidays." That opens the door to 6 weeks of splurging.
191. Remember, EAT before you meet. Have this small meal before you go to any parties: a hardboiled Egg, Apple, and a Thirst quencher (water, seltzer, diet soda, tea).
192. As obvious as it sounds, don't stand near the food at parties. Make the effort, and you'll find you eat less.
193. At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there's less chance of overeating.
194. For the duration of the holidays, wear your snuggest clothes that don't allow much room for expansion. Wearing sweats is out until Janua

Waarom.. in de ochtend sporten?
Tips | 26 Februari 2010 | 22:38:46

Hier een stukje over waarom je in de ochtend zou moeten sporten, mijn moeder zei dat en toen heb ik dit opgezocht. Ik hoop dat jullie er wat aan hebben, succes!

Be strong <3 xx

WHY YOU SHOULD EXERCISE IN THE MORNINGS

1. Over 90% of people who exercise *consistently*, exercise in the morning. If you want to exercise consistently, odds are in your favor if you exercise first thing in the morning.

2. When you exercise early in the morning, it "jump starts" your metabolism and keeps it elevated for hours, sometimes up to 24 hours! That means you're burning more calories all day long just because you exercised in the morning!

3. When you exercise in the morning you'll be *energized* for the day! Personally, I feel dramatically different on days when I have and haven't exercised in the morning.

4. Many people find that morning exercise "regulates" their appetite for the day...that they aren't as hungry and that they make better food choices. Several people have told me that it puts them in a "healthy mindset"

5. If you exercise at about the same time every morning... And ideally wake-up at about the same time on a regular basis, your body's endocrine system and circadian rhythms adjust to that, and physiologically, some wonderful things happen; A couple of hours *before* you awaken, your body begins to prepare for waking and exercise because it "knows" it's about to happen...why? Because it "knows" you do the same thing just about everyday. You benefit from that in several ways...

A) It's MUCH easier to wake-up. When you wake-up at different times everyday, it confuses your body and thus it's never really "prepared" to awaken.

B) Your metabolism and all the hormones involved in activity and exercise begin to elevate while you're sleeping. Thus, you feel more alert, energized, and ready to exercise when you do wake-up.

C) Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.

6. For many people, that appointed time every morning becomes something they look forward to. It's time they've set aside to do something good for themselves...to take care of their body and mind. Many find that it's a great time to think clearly, pray, plan their day, or just relax mentally.

7. Research has demonstrated that exercise increases mental acuity... On average it lasts four to ten hours after exercise! No sense in wasting that while you're sleeping. :)

8. Exercise first thing in the morning is really the only way to assure that something else won't crowd exercise out of your schedule. When your days get hectic, exercise usually takes a backseat!

9. If finding time to exercise is difficult, anyone can get up 30 to 60 minutes earlier to exercise (if it's a priority in your life). If necessary, you can go to sleep a little earlier. Also, research has demonstrated that people who exercise on a regular basis have a higher quality of sleep and thus require less sleep! :)

10. You'll feel GREAT! DO IT! :)

Author and exercise Physiologist, Greg Laundry, offers free weight loss success stories and articles, and
unique weight loss programs at his site.. http://www.greglandryfitness.com
Thank You Greg Landry!

50-dagen dieet
Eetdagboek | 26 Februari 2010 | 22:26:18

50 dagen dieet

Ook wel Ana Bootcamp genoemd...

Ik ga zo snel mogelijk beginnen met dit dieet, maar ik zou het graag samen met iemand anders willen doen (liefst rond dezelfde leeftijd en bmi -14 jaar, 1.73 en 60 kilo- maar dat is niet heel belangrijk). Dus als je het samen zou willen doen wil je dan een reactie plaatsen? ;D Ik denk dat we dan beter door kunnen zetten omdat we steun hebben aan elkaar =). Ik wil het ook wel met z'n drieeen of vieren of een groepje doen, als dat van toepassing zou zijn ;p

This is a 50 day calorie restriction program. It isn't easy, so you must be dedicated and willing. It’s designed to trick your metabolism because each day's calories are different and causes quick and major weight loss. If you binge one day, fast the following day. You can swh a couple of the days around if need be. If you seriously keep messing up, start again.

DAG
KCAL

1
500

2
500

3
300

4
400

5
100

6
200

7
300

8
400

9 500

10
FAST

11
150

12
200

13 400

14 350

15
250

16 200

17 FAST

18 200

19 100

20 FAST

21 300

22 250

23 200

24 150

25 100

26 50

27 100

28 200

29 200

30 300

31
800

32 FAST

33 250

34 350

35 450

36 FAST

37 500

38 450

39 400

40 350

41
300

42 250

43
200

44 200

45 250

46 200

47 300

48 200

49 150

50
FAST

Be strong <3 xoxo

[origineel bericht]

Oefeningen
Tips | 26 Februari 2010 | 22:10:20

Buikoefeningen

Je ligt in rugligging op de grond met beide benen gebogen, waarbij de voeten op de grond geplaatst zijn. Handen worden achter het hoofd geplaatst met ellebogen naar buiten. Je drukt de onderrug tegen de grond (spant de buikspieren) en met je rug tegen de grond kom je een klein stukje overeind met hoofd en schouders. Hooguit tot je de buikspieren actief voelt aanspannen terwijl je recht omhoog kijkt. Een veel voorkomende fout bij deze oefening is een holle rug en kin op de borst. Let er dus op dat je houding correct is. Je kunt de oefening verzwaren door tevens één been iets op te tillen (been afwisselen) en je kunt de oefening lichter maken door het hoofd te laten rusten en met het been boven de grond kleine stukjes op en neer te bewegen, ook hierbij moet de onderrug voortdurend contact met de grond hebben.

Je staat op handen en knieën met het hoofd in het verlengde van het bovenlichaam. Je buigt je armen, zodat je op de onderarmen steunt. Terwijl je de buikspieren aanspant, plaats je je knieën verder naar achter. Deze oefening kan je verzwaren door in elleboogsteun op je buik te liggen en de knieën van de grond te houden. Belangrijk bij deze oefening is dat je lichaam in één lijn blijft, dus geen holle rug. De oefening is lichter te maken door op handen en knieën je rug hol en bol te maken (buik intrekken).

Vanuit rugligging met bijna gestrekte benen span je je buikspieren aan. Je voelt nu het bekken kantelen en de onderrug tegen de grond komen. Terwijl je hoofd rust, til je één been iets van de grond, de onderrug moet tegen de grond gedrukt blijven. Van been wisselen.

Beenoefeningen

Je gaat met de rug tegen de muur zitten met één been gebogen en één been gestrekt. Het gestrekte been til je van de grond. Blijf 30-60 tellen in deze houding zitten. Je kan de oefening verzwaren door de tijd te verlengen en door het been op en neer te bewegen (kleine beweging). Halverwege van been wisselen.

Je gaat op je zij op de grond liggen terwijl je met je hand het hoofd ondersteunt. De bovenste arm leg je iets voor het lichaam neer. Het bovenste been wordt vanuit deze houding kleine stukjes op en neer bewogen. Als variatie op deze oefening voor de bilspieren kan je het been buigen en strekken in plaats van het op en neer te bewegen. Hef het been niet te hoog, net boven heuphoogte is voldoende. Halverwege van been wisselen.

Je gaat op je zij liggen terwijl je op je elleboog steunt. Plaats het achterste been gebogen op de grond en strek het voorste been. Je heft het gestrekte been kleine stukjes van de grond. Deze oefening is voor de binnenzijde van het bovenbeen. Halverwege op je andere zij gaan liggen.

Voor de bovenbenen en de binnenzijde van je benen is de zogenaamde 'squat' oefening. Je maakt een brede spreidstand waarbij de tenen naar buiten wijzen. Met een rechte rug buig je je knieën tot maximaal 90 graden. Als je je knieën buigt, is het van belang dat de rug recht is en dat je de heupen naar achter beweegt. Zo heb je het gevoel dat je lichaamsbalans op de hak ligt. Om deze oefening makkelijker te kunnen uitvoeren, kan je bij het buigen de armen voorwaarts strekken. Dit is beter voor het evenwicht en zo kan je de balans naar de hak verleggen.

De bilspieren kan je trainen door op handen en knieën te staan met een rechte rug en hoofd in het verlengde van het bovenlichaam. Je brengt één been gestrekt achterwaarts, zonder een holle rug te maken. De teen van het gestrekte been wijst iets naar buiten. Let erop dat je geen holle rug maakt! De oefening is lichter te maken door deze vanuit buikligging te doen met beide benen gestrekt. Het hoofd kan je hierbij laten rusten terwijl je één been een paar centimeter gestrekt van de grond optilt.

Bovenlichaam

Je gaat op handen en knieën staan. Plaats de handen iets buiten schouderbreedte met gestrekte armen op de vloer. Vervolgens buig je de armen met de ellebogen naar buiten tot maximaal 90 graden. Deze 'opdrukoefening' moet met een rechte rug uitgevoerd worden. Deze oefening is zowel voor je borstspieren als voor de achterkant van je armen (triceps).

26/02/10
Eetdagboek | 26 Februari 2010 | 21:18:20

Vandaag ging iets beter;

O; / (slapen)

T; / (slapen)

M; Activia ontbijt (72 kcal)

T; /

A; 5 kipnuggets en groente en fruit

(we gingen wokken)

Heb in de sportschool 600 kcal verbrand, mijn doel was 700.

Ga zometeen voor het eerst (!) buikspieroefeningen doen.

Be strong <3 xx

Jeisa Chiminazzo <3
Jeisa Chiminazzo | 26 Februari 2010 | 00:06:41