Shape's 10-Pound Meltdown
The 100% Satisfaction Diet
Below you'll find a week's worth of tasty meals. Each day's menu supplies you with 1,600 calories. That may not sound like a lot, but many of those calories come from high-quality carbs that will give you energy and keep you full. At the end of week one, start the plan again and you'll be zipping up your skinny jeans in no time.
Seven Day diet eating plan:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
A list of low to high GI foods
Cardio Workouts
To reach your 10-pound goal, you'll need to do at least 300 minutes of cardio and
two or three strength sessions a week (in addition to following the 100% Satisfaction Diet, above). Couple these cardio workouts with the sculpting moves from our January 2008 issue (p. 116-123) for a fresh routine every time you head to the gym.
Do Monday's moves and the Speed Play cardio workout. Tuesday
Do the Power Hour cardio routine. Wednesday
Do Wednesday's moves and the Incline Challenge cardio workout.
Thursday
Do 45 to 60 minutes of any activity at a moderate intensity (the level at which you can hold a conversation).
Do Friday's moves and the Incline Challenge. Saturday or Sunday
Do the Power Hour or up to 60 minutes of moderate-intensity exercise (see Thursday's plan, above). Rest on the other day.
© 2008 Weider Publications, LLC, a subsidiary of
Submit a comment
READER COMMENTS
Hi Everyone,
Wanted to let ya'll know that the scale can't always tell you if you are on the right track--you could actually be losing body-fat but gaining muscle, and so you way MORE. But the more muscle you build, the more calories your body burns automatically, just for having/maintaining it. So, if you want to know how your doing, try getting a body-fat test. These are available at most gyms and are very telling; they list your body-fat percentage and muscle content. I get mine tested on alternating monthes, a good way to keep aware. good luck!
— Montana
I did the diet for six weeks too, then needed to broaden my horizans and bought Rick Gallop's GI books. They're great - excellent recipes for fish, vegetarian, and snacks that make me feel like I'm treating myself, like bran muffins and oatmeal cookies and apple pie cookies and berry crumble. I don't even feel like cheating, and I'm always satisfied. He even offers a solution for my biggest weakness - cheese and crackers.
Oh, and someone stopped me in the ladies room at work to tell me how great I looked and asked me how much weight I'd lost, so despite little action on the scale (4 pounds in seven weeks) I guess something must be happening!
— Janie
I've been following the low-GI "diet" now for 6 weeks and have lost 5#. I'm not doing the strength training d/t a prior injury. I only have 5 more lbs to lose to reach my goal. I am doing 2-3 1-hr indoor cycling classes per week as well as jogging, pushing my 4-yr-old in a jogger up a steep hill a couple times per week. My concern is that now that I feel my metabolism is higher, I'm starting to get more hungry than the first 4 weeks. I'm still sticking to the low-GI diet. Any suggestions? Tonya
— Tonya
see all comments>