22 Food and Eating Habits for a Healthy Lifestyle

YOUR NEW FOOD HABITS – DO’s and DON’T's

1. Try to eat colorful.
2. This means that the more colors the food on your plate has the better. Example: Sandwich: Salad (green), Tomato (red), full wheat toast (brown), low fat cheese (yellow), egg and low fat mayo (white)
3. Your meals (lunch, dinner) should always
4. include a source of protein and carbohydrates and some vegetables.
5. The size of the carbohydrates and protein part should always be smaller than your fist. Example: portion of rice < size of your fist and chicken breast < size of your open palm
6. Don’t skip breakfast!
7. You should always have some vegetables or salad with every lunch or dinner.Continue Reading …

Amazon Quick Guide How to Lose Fat by Claus Lauter

Today I give you a free chapter of my book “Quick Guide – How to lose fat and shape your body“

It is chapter 8: ” A TYPICAL DAY OF THE DIET”

6.00 am – 1 Glass of water, 1 Multivitamin, 2 Omega Oil tabs
(Uhh, what is this? Drugs? No! Stay tuned. I will explain the need for supplements later.)

8.00 am – breakfast after work out: 1 Glass of water, 1 sugar free coffee or tea, 1 small bowl of bran flakes, oats, muesli with fat free milk and hey, guess what: no sugar

10.00 am –     mid-morning snack:  some fruit
or a diet protein bar
or a low carb whey protein shake

1.00 pm – lunch: 1 Glass of water, sandwich with brown toast, chicken breast, tomato, crisp salad, low fat cheese and low fat mayoContinue Reading …

Table Mountain National Park, Silvermine, Elephants Eye

This morning I decided to walk the Silvermine Trail in the Table Mountain National Park. It was a cold and foggy morning and the whole park was in the clouds.

Stop? What the heck has this to do with burning body fat?

A lot. Read on.

The trail is about 8 km long and goes about half of the distance up to Nordhook Peak on a steep gravel road.

I decided to beat my own best time and ended with a walk/jog of 70 minutes. I tried to hold the pulse above 120 bpm for the whole walk. And I had beside of a coffee and some water no breakfast.

This was a real fat burner in the morning.

In the afternoon I had a shoulder workout in the gym.

- 3 x 10 Standing Barbell Behind Neck Press

- 3 x 8-10 Standing Dumbbell Upright Row

- 3 x 10 Dumbbell Seated Rear Lateral Raise

- 3 x 10 Seated Dumbbell Lateral Raise

- 2 x 8 Cable Rear Lateral Raise

Afterward I did some crunches for the abs

You can find all exercises as always at http://www.exrx.net/Lists/Directory.html

And again I walked the dog for two times a 30 minutes.

BTW it was a public holiday here

Foodwise I stayed with my diet and a low fat, medium protein and medium carb mix as explained in my book “Quick Guide – How to lose fat and shape your body“

The goal again is to maintain the low bodyfat percentage that I have reached after the diet and build up some solid strength and more mass.

I will change my training program with every workout. So stay tuned and try it out or write comments with your ideas.

Tomorrow will be a cardio day and some tricep workout.

Cheers World