The No More Excuses Diet: 3 Days to Bust Any Excuse, 3 Weeks to Easy New Eating Habits, 3 Months to Total Transformation
Format: PDF / Kindle (mobi) / ePub
Don’t let excuses stop you from having a body and a life that you love!
We all know that we should exercise and eat right, so why is it so hard to follow through? We make excuses for why we aren't taking better care of ourselves, saying things like, "I'm too tired," "I don't have time," or "I'm just not built to look that way." But Maria Kang, the mother of three behind the viral "What's Your Excuse?" mom photos, is here to say that the excuses stop now.
The No More Excuses Diet combines short term goals with healthy habit-forming behaviors to create permanent lifestyle changes. Using a specially designed transformation calendar, readers set clear, personal goals and make an easy-to-follow plan for each day. The program uses a balanced diet of 30% carbs, 30% protein, 30% fats, and includes a 10% flexible portion that can be customized depending on your goals— whether it’s extra protein for building muscles, or a sugary treat at the end of the day. The No More Excuses Diet also provides a completely customizable workout guide, with over 50 illustrated exercises designed to build strength, flexibility, endurance, and to shed fat. The program also includes 7 weeks of worth of exercise programs that can be done at home with no extra equipment. Packed with meal plans, grocery lists, lots of encouragement and a clear plan of action, The No More Excuses Diet is a must-read book for anyone who is ready to bust through the excuses the hold them back and take their health and fitness to the next level.
document the time, portion size, and estimated number of calories. Your diet will be responsible for 80 percent of your results, so it’s important to document your food intake. If you see that there are tempting foods you tend to overeat, get rid of them! Nobody needs them there, not even your kids—no matter how much they protest at first. Get organized, plan your grocery list, prepare your meals, and keep healthy snacks in your car, at your office, and in your purse. Use your hand as a general
weight Average healthy adult MALE whose primary goal is building muscle, increasing strength, losing fat, and improving physical performance. 1.0 to 1.5 grams of protein per pound of body weight HOW TO PORTION: There are many ways to consume protein outside of animal protein. Instead of pork, chicken, or beef, consider choosing fish, beans, tofu, eggs, or nuts. Incorporating protein requires you to have a good idea of what 25 to 30 grams of protein looks like. For example, most servings at
yourself on the back! The last 10 percent is what makes the No More Excuses program flexible for your lifestyle. Remember, we are going for the long haul—it’s the “this is it” eating plan that allows you to be imperfect while still losing weight. As long as you stay within your caloric intake, you will make progress and improve your health. EXAMPLE OF MEAL PLANS BASED ON A 2,000-CALORIE/DAY DIET Let’s Talk Calories A small calorie, or gram calorie as it is sometimes called, is the approximate
my character as a mother, wife, and fitness enthusiast was put on the line. Some people accused me of being a bad mother for supposedly working out all day. Others complained that I had great genes, a full-time nanny, or a rich husband. People thought my image was faked or that my children were paid models because it seemed impossible that I could get these results without sacrificing motherhood, time, and resources. Yet despite some of the backlash, thousands more were inspired. I received
FOAM ROLLER IT BAND Lie on your side on a mat, support your body weight with your legs and arms as shown, and place a foam roller under the upper, outside portion of your bottom thigh. Apply weight and allow the foam roller to run up and down the side of your thigh. Repeat on the opposite side. SMR UPPER BACK Lie faceup on a mat. Position a foam roller under your upper back and rear shoulders. Keep your head up and feet on the mat. Apply weight and allow the foam roller to roll up toward your