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- Circuit Training
- Cardio. Training
- Free Weights
- Personal Training
- Tanning
- Nutritional Supplements
- Locker & Shower Facilities
- Clean, Non-Intimidating Environment
- Close, Convenient Parking
- Locally Owned Since 1997- Brian Bohannon,
Owner
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GOT MILK?
Our last newsletter, "Get Lean In 10 Weeks," was
devoid of one thing, dairy products. The reason for
that is that many dairy products are high in sugar,
milk sugar, a.k.a. lactose. For example, regular
yogurt can have as much as 44 grams of sugar for
every 8 grams of protein, a terrible ratio. Milk, even
skim milk, has 11 grams of sugar for every 8 grams of
protein. Compare this to other protein sources such
as eggs, beef, and poultry, which have 20-30 grams
of protein per serving, and ZERO carbs! Now that's
the formula for getting lean. Keeping sugar intake
low is imperative to keep blood sugar levels moderate
to
low, therefore escalating your potential to burn your
own fat for fuel. For those who can't do without
dairy products, here is a revised diet plan that
includes low-sugar dairy products. Your best choices
would be fat-free cheese and nonfat cottage cheese,
which are high-protein, low-carb, and nonfat. It's
the formula for success.
PRE-BREAKFAST= 1 cup of coffee, then 30-
45 minutes. of aerobic exercise
MEAL 1= 3-6
eggs (1 yolk), & 2-4 slices of fat-free cheese
1/4-1/2 cup of oatmeal or 1-2 slices of whole
grain
toast
MEAL 2= 30-50
gram protein shake or low-carb protein
bar
MEAL 3= 4-8oz. chicken breast, shrimp,
tuna, or other fish
1 piece of fruit (apple, orange,
grapefruit, or 1/2-1 cup of strawberries or
blueberries) with 1/2-1 cup of nonfat cottage cheese
MEAL 4= 30-50 gram protein shake or low-
carb protein bar
1 HOUR OF WEIGHT
TRAINING
MEAL 5= 4-8oz. round or
sirloin steak OR 95% lean ground beef
1 small to
medium baked potato or 1/4-1/2 cup of brown
rice
1-2 cups of
green vegetables (broccoli, green beans, spinach,
peas, or asparagus) or 4-8 cups of salad (with 1-2T.
olive oil and 3-6T. vinegar)
MEAL 6= 30-50
gram protein shake (before bed)
- Do morning cardio. on an empty stomach. When
blood sugar is low, more fat will be burned for fuel. If
not in the morning, do cardio. three hours after your
last meal.
- The smaller servings listed should be used for
women, the larger servings for men.
- Protein bars should have 30 or more grams of
protein, less than 30 grams of carbs.
- Add extra carbs, if needed, before and after
weight training. Carbs should be low at other times
of the day.
- Add small amounts of olive oil, as needed. Most
cooking should be done with Pam cooking spray.
- Drink 1 gallon of water per day to flush the body
of sodium, and to help digest protein.
- Weight train 3-6 days a week. Weight training
will maintain your muscle and keep your metabolism
fast, while you lose weight.
- Do low-intensity, long duration cardio. for 30-45
minutes, 3-6 days a week.
- Acceptable, low-calorie condiments and flavorings
include ketchup, mustard, relish, salsa, vinegar,
cinnamon, Nutrasweet (Equal), "I Can't Believe It's
Not Butter" spray, "No Salt" (salt substitute), and any
low-salt spice.
Brian Bohannon,
Owner
World Gym Webster
"Webster's Finest Fitness Center"
www.worldgymwebster.com
* We are a drug-free health club.
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