Tuesday, November 16, 2010

Keep the flame burning...


How do we keep the fat burning flame burning? How do we get it to "burn hotter"?

Although exercise is the tool necessary for building muscle and manipulating fat-burning hormones, we have to keep metabolism up as well as prevent muscle breakdown!

So here is a quick snack to have after your workout that offers protein and some good low glycemic carbohydrates to help push the protein into your muscles. Remember, we want to keep metabolism high with quality foods and be sure to have fruits/vegetables with each meal. 

The recipe is pretty simple. First chop an apple into 1/4 inch cubes. Generally I cut the apple into 1/8 segments, then lay the apple on the side, cut that in half length wise and then chop. 

Add 1 teaspoon of cinnamon to the apples, along with a 1/2 packet of Splenda. Then add 1 cup of yogurt or cottage cheese. 


This comes out to 
  • 200 calories 
  • 0-g of fat
  • 38-g of carbohydrates
  • 11-g of protein 
  • 5-g of fiber
Now 200 calories is sufficient if you're on a 1500-1600 calorie diet. This works for most women but guys will need a bit more, especially if you lifted fairly heavy. 

Guys can add a serving of vanilla protein powder. This will change the nutritional profile of the meal to the following:
  • 322 calories
  • 42-g of carbohydrates
  • 34-g of protein
  • 2.1-g of fat
  • 6-g of fiber
Other options include any of the oatmeal recipes from Gourmet Nutrition

Some of these recipes include Banana Cream Pie Oatmeal, Pumpkin Pie Oatmeal, Chai Blueberry Oatmeal, or the Apple Walnut Oatmeal. Each of these have between 500-600 calories for a large serving and 250-300 calories for a small serving. Also, these take about 10 minutes to make. Then once you really start to make them, you can begin to streamline the process and it will take even less time.


If you've got the book already, then you know how awesome these recipes are! If you don't, well then I would suggest ordering one ASAP!


Overall, these past 2 days in the Hi-5 FitCamp have been great. The group is really working hard and pushing each other. The newbies are pushing hard and have fit in quite well with the rest of the group. 


Keep up the great work and keep pushing to be your best every day!

5 comments:

Robingymfreak said...

Awesome workout Monday. It's motivating to see everyone working out hard.

Aaron Gillies said...

It really is motivating and inspiring! In fact I may swap out Tues/Fri workouts to be a bit more like Monday/Thursday workouts.

Robingymfreak said...

Sounds like a great plan!, but every workout you've put together is a challenge and fun.

BIG said...

keep pushing us, we all need it.

Robingymfreak said...

Tried the apples, added a couple of walnuts, it was very good! Something different than just grabbing a fruit and a protien.

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