The 300 Movie Workout: Fat Loss for Men & Women

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

The 300 movie workout is the talk of the fitness world. It's helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us.

The 300 workout is legendary, having been featured in Men's Health and on ESPN. Everyone's looking for the 300 workout on the 'Net. So I made mini-version of the workout for the average guy and gal, see those below.

But first, here's how the original 300 Workout goes...but don't try this at home...

a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps

And remember, there is NO scheduled rest between exercises.
Although eventually, you'll slow down.

I tried this workout last week and managed to get 'er done in only 19 minutes and 7 seconds. But what about a 300 workout for you?

Fortunately, this workout can easily be changed. Appropriate
exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 - still making for a total body challenge.

For example, you might do this 200-repetition workout - this is
great for a man with moderate fitness:

5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows

Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.

An intermediate woman could do a 150 rep workout:

5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches

Add in 50 rope skips for 200 total repetitions - or 150 skips for a full 300.

Tough, but fair. So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe.

Don't train like this everyday. Just use one of these workouts once every other month as an extra challenge.

For your regular fat burning workouts, stick to the Turbulence
Training workouts for men and women. You'll boost your metabolism, burn fat, and maximize your fitness so that you'll be ready for your very own 300 test day.

Want more ideas for Turbulence Training Fat Loss Workouts for Women? <----Click Here!

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss

Top 9 Foods for Fat Loss

Message from Brenda:

Hey, Ladies! So now you've kind of got an idea about what to expect here-- Really awesome articles about some truly simple ways to get a leaner, more toned, sexier looking body. We're going to be constantly updating our article, ebook, video database and include tons of "How-to" pieces to really help you go from where you are to where you want to be! If there's anything else you'd like to see on here, email me at BrennRamirez@gmail.com and I'll find a way to make it happen! Thanks, and enjoy the article,

Brenda

Top 9 Foods for Fat Loss

by Leigh Peele

So often we are told "You need to change your diet and eat healthier foods". Whether it is to lose weight or to live a healthier life we are always looking for the "right" foods to eat. The problem is, we don't know what the right foods are. Should we be eating lean cuisine meals, do weight watchers, or just depress our taste buds and just eat tofu and sprouts.
Well now I have the answer. Here are my top 9 foods you need for fat loss, and to just live a healthier life in general.

Number 1 Water

Okay fine so water isn't "food" but it is the most important substance you can take into your body. 70% of people are walking around at least partially dehydrated in this country and they don't even know it. How could they? This makes me think of so many movies where they show a person peeing in the snow and it's yellow. We don't want yellow snow, that isn't healthy.

The goal is to have very light off yellow, almost clear, urine. This is a sign of good hydration. The more yellow, the more dehydrated. Water is 100% essential need to the body, and 100% essential for fat loss. If nothing else, remember this the next time you chug down. How do you think that fat leaves the body? I will give you a hint%u2026it doesn't just magically disappear into nothing.

Number 2 Eggs

My next choice is eggs, especially egg whites and omega 3 eggs. You know there is just nothing you can't do with these guys. Scrambled, hard boiled, baking, pancakes, added protein to smoothies (egg whites only for that one guys okay). They have the greatest Biological Value of protein you can ask for, and the omega 3 has good fats. Not only is it an easy food, it is a cheap food. So yeah, number 2 on the list, eggs.

Number 3 EFA's (Essential Fatty Acids)

Next up is EFA's or essential fatty acids. Whatever source you choose to get this from is yours. I personally, and I will try not to advertise or name drop here, but go with a supplement oil blend. We not only want good fats, we want a balance of good fats. Now this doesn't mean not to get any fats from whole foods. Fish, nuts, oils, are all great, but somewhere in the diet getting a pure and solid form of supplemented oil blend is something that I think is key, not only for fat loss, but for health.

Number 4 Oatmeal

Now oatmeal is a personal obsession, it is hard not to put it at one because of my pure love for it. A lot of people get very confused about oatmeal, how to cook it, which brand to buy. Do I get instant, steel cut, rolled? My advice, cost wise and ease wise is to go with the Old Fashion Rolled Oats. Now, do steel oats have a higher fiber source and better process? Of course, but they aren't as cheap, not as easy to find, and take longer to cook. I find in some areas if you ask too much of people they end up giving up all together. So go into the store, get the old fashion rolled oats, still lower GI than instant, a great source of fiber, and great for the heart. Best of all they are easy to work with and cheap to buy.

Number 5 Berries

Berries, particularly I would choose wild blueberries, raspberries, and cranberries. Some of the best sources of anti-oxidants, fiber, low calories, easy to make anything taste good with. Also if you buy frozen you can save some cash, if you buy frozen and in bulk you can save a bundle.

Number 6 Greens

Greens is classified as turnips, spinach, collard, kale, I would even throw in broccoli into that mix. These are the true super foods. Vitamins, minerals, fiber, antioxidants, low calorie, the list goes on and on.

You know a lot of people fight me on the vegetables, I wasn't a fan of veggies myself, but let me tell you that you can sneak these suckers in so much you won't even know they are there. Then one day you wake up and not only have you developed a taste for them, but you actually like them and want to have them in your meals. Put them in an omelet, vegetable lasagna, or toss into a shake with berries and protein and BAM you have one heck of a power combo. Don't neglect your veggies!

Number 7 Whey

Okay now that I am finished with my "eat your veggies" talk we are going to get to Whey Protein. If you are whey intolerant you can go with egg, but basically what I am speaking of is whey protein supplement powder. In general I am really pro whole foods, but in certain times, a protein supplement has its place. Especially post workout, and if choosing a protein powder, whey is number one. If you use it right, and time it right in your diet, but still provide yourself with whole foods, it can be one heck of a protein source and save you some time as well.

Number 8 Fish

Next up is fish, I think that fish is%u2026you know really I don't like it. I still haven't come to enjoy any fish that wasn't a childhood fish stick, but I eat it! I eat it because it is a source of good fats and amazing source of protein. So maybe you are in the same boat as me, and you don't like getting it down, do it anyway.

Number 9 Sweet Potato

Alright, last one, Sweet Potatoes. Sweet potatoes deemed the "anti-diabetic" food are filled with antioxidants, vitamins, minerals, and of all starch foods are the easiest to digest. Did I mention they are really yummy?

So with this list realize that if you ate nothing but what is on this list that you have a complete balanced diet right here. Complete amino acids, good fats, vitamins, minerals, anti-oxidants, all right here in these 9 foods. Mix them up even and have real power meals, put the berries in the oatmeal, put the spinach in the omelets, it is endless. Some people might say "hey you didn't list this or that", don't get me wrong there are definitely some other great foods out there, but as far as I what I feel the average person can easily and should keep in their daily diet, these are my top nine.

Leigh Peele is a professional author and trainer who specializes in fat loss and metabolism damage. You can find out more information on how to advance your fat loss by going to FatLossTroubleshoot.com

Burning calories is easy....

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems

Whenever you perform a "workout," there are a number of possible objectives that you might be trying to achieve.

You might wish to become stronger, faster, more flexible, more agile, more muscular, or a better technician in your chosen sport. You might be rehabilitating an injury or "prehabbing" to avoid a future injury. You might even use a workout as a stress-buster after a hectic day at work.

But of all the possible outcomes you might be seeking, burning calories is the easiest.

After all, all you've got to do is move until you become tired, and then move some more.

It doesn't really matter what the movement entails, although difficult movement will make you tired faster.

Nor does it matter how many exercises you do, how you do them, or in what order they appear in the workout.

It makes no difference how many reps you do, or how many sets, or how long you rest between sets (although if you rest too long, your caloric burn will gradually diminish)

No need to worry about knee alignment, scapular control, lumbar posture, or breathing technique. As long as you keep moving, you'll be burning calories

When you're only concerned about burning calories, programming is a snap. In fact, periodization becomes a non-concern. Paralysis by analysis? Not in your case! It's literally impossible to make an error, as long as what you're doing makes you tired, and preferably as fast as possible. Here are a few quick examples written off-the-cuff:

Workout #1

1) Run 3 miles
2) Do 50 pushups
3) Curl a pair of dumbbells until failure
4) Leg Press some weight until failure

Workout #2:

1) Swim 50 meters for (5) all-out sprints with 1 minute rest between sprints
2) Towel off and do 100 squat thrusts
3) Do 10 sets of 10 chins, or as close to it as you can

Workout #3:

1) Bench Press 100 pounds for 10 reps, 90 pounds for 9 reps, 80 pounds for 8 reps, 70 pounds for 7 reps, etc, until you get to 10 pounds x 1 rep
2) 10 sets of 10 pushups
3) 10 sets of 10 clapping pushups
4) Static pushup for 1 minute. Repeat 10 times

Workout #4:

1) 100 sit-ups
2) Bike for 30 minutes as hard as you can
3) Squat your bodyweight for as many reps as possible
4) Crab-walk 100 yards. Repeat 4 times

Workout #5 (I Like to call this the "Infomercial workout")

1) Do 7 minutes of 6 Minute Abs
2) Do 1000 reps with the Thighmaster
3) Do 30 minutes of P90X
4) Do 30 Minutes of Tae Bo

I could go on and on here, but I'm sure the point has been made. No need to stress the details. If it makes you tired, it was a good workout. How eay is that?!?!


Trouble-Shooting

Q: How do I know if my workout was effective?

A: If it made you tired, it was a good workout. If you didn't get tired it wasn't a good workout.


Q: Is that it?

A: Yup, that's it!


Q: Well, what if I was tired but I didn't sweat a lot?

A: Some people sweat more than others. Sweating is a good sign, but if you're REALLY tired and only sweat a little, it's all good.


Q: Here's my question: My workouts are gassing me to the max, but I have shoulder pain and I have numbness all down my arm. Is that cool?

A: It's cool. If you can't feel your arm, just do lower body stuff instead.


Q: I really love super-setting trap-bar reverse curls and rope climbs, but I also wanna work on my six-pack. But how?

A: Easy- Just add crunches to your superset


Q: What if I sweat a lot, but I'm not tired?

A: If you're sweating profusely, it'll at least LOOK like you're tired. But if you're NOT tired, either do more exercises, more sets, more reps, and reduce rests between sets. At some point you WILL get tired.


Q: I've noticed that after several months of doing 20-rep bench presses that I can bench 145 pounds x10, but my max is only 155 pounds. WTF?!?!

A: Do the 20-rep bench workouts make you tired?


Q: Yeah, usually I puke afterwards.

A: OK then, you're burning calories, PLUS puking out the calories you already ate- it's like a bonus!

Q: Should I do 2-a-day's?

A: Yes.


Q: What about 3-a-day's?

A: That too


Q: What about...

A: Look, I know where this is going. Stop.

Obviously, the article was meant to be humorous and no, do NOT follow this program! Unless, of course, you still believe that it's all about simply burning the calories (please say you don't, please say you don't, please say you don't)

About The Author

Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

Click here to visit Charles' site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with "Escalating Density Training," Charles' revolutionary, time-saving approach to lifting that focuses on performance NOT pain.

Hours of Treadmill Should Lose My "Pouch"! Ya, sure, Bob!

Hey Ladies-

I often get asked what our workouts are like and if there is a limit on age or fitness level when it comes to working towards a Bangin' Body. My answer:

Q: But what if the workout is too hard for me?
A: It's not. You know why? Because they're setup in such a way that you work at your own pace. Sounds easy enough, right? Wrong! That's when we get you (insert sinister laugh HERE!)

Yes. We want you to perform our fat incinerating workout based on your fitness levels, however, your fitness level will improve at each and every session. So yes, long story-short, we want you to work at your own pace. BUT we control a few variables, too.

1. Time-allotted to finish a workout for rounds OR
2. Number of reps/rounds to finish in a certain time OR
3. Any other way that our imagination can manage to rapidly lose weight...

...and when you add in the group atmosphere, you're basically forced to work harder than last time, even if it's just by 1 rep! Yup, just 1. And that right there, ladies, is the secret. Always doing just a little bit better.

Here's why:
Scenario- You workout with us 3x a week for 1 year.
Exercise- Burpees (hey, it's everyones favorite belly fat burning exercise)

Day 1- 10 Burpees completed. You KNOW you must beat 10 Burpees during your next workout. That's awesome! Now we have something to shoot for-- you've officially begun your body transformation!

Day 2- 11 Burpees completed. Congratulations! You're 100% without a doubt in better shape than you were on Day 1 and we've got the documentation to prove it!

Let's say that every workout you add just 1 extra Burpee. You will have started your journey being fit enough to only complete 10 Burpees. At the end of the year, 155 workouts later, you are now completing 165 gut-busting, tummy-flattening burpees in 1 workout!

So now I ask you... Are you satisfied with that kind of progress? Doing too much too soon is a recipe for disaster. Slow-steady-determined-committed wins the race!

Stay tuned! I'll be reviewing and breaking down why some exercise-programs work better than others for losing fat, and which is my ultimate fave!

To my fellow Bangin' Body-followers,
Peace out!
Brenda

The Top 55 Lean-Body Foods to Burn Fat

Hey, Ladies! Here's a guest post by Mike Geary, founder of TruthAboutSixPackAbs fitness site. This dude, knows a thing or two about lean eating and getting ripped!
*********
by Michael Geary - Certified Nutrition Specialist, Certified Personal Trainer

In most of my Lean-Body Secrets Newsletters, I like to provide a healthy snack or meal recipe that not only is delicious and healthy, but also helps to get you closer to that hard-body appearance that everyone is looking for, while also more importantly, improving your health for life. In this article, I'd like to give you healthy food ideas in a different way. This time, I figured I'd just give you some ideas of what I stock my fridge and cabinets with.

Remember, if you don't have junk around the house, you're less likely to eat junk. If all you have is healthy food around the house, you're forced to make smart choices. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip. Now these are just some of my personal preferences, but perhaps they will give you some good ideas that you'll enjoy.

Alright, so let's start with the fridge. Each week, I try to make sure I'm loaded up with lots of varieties of fresh vegetables. During the growing season, I only get local produce, but obviously in winter, I have to resort to the produce at the grocery store. Most of the time, I make sure I have plenty of vegetables like onions, zucchini, spinach, fresh mushrooms, red peppers, broccoli, etc. to use in my morning eggs. I also like to dice up some lean chicken or turkey sausage into the eggs, along with some swiss, jack, or goat cheeses (preferably raw grass-fed cheeses when I can find them).

By the way I'm talking about whole eggs, NOT egg whites. Always remember that the yolk is the most nutritious and nutrient dense part of the egg, so only eating egg whites is like throwing away the best part... and no, it's NOT bad for you because of the cholesterol... eggs actually raise your GOOD cholesterol. Try to get free range organic eggs for the best quality. Here's an entire article I did on the topic of whole eggs vs egg whites.

Coconut milk is another staple in my fridge. I like to use it to mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it's also full of healthy saturated fats. Yeah, you heard me...I said healthy saturated fats! Healthy saturated fats like medium chain triglycerides, specifically an MCT called lauric acid. If the idea of healthy saturated fats is foreign to you, check out my healthy fats article

Back to the fridge, some other staples:

• Chopped walnuts, pecans, almonds - delicious and great sources of healthy fats.
• Cottage cheese, ricotta cheese, and yogurt - I like to mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
• Whole flax seeds or chia seeds - I grind these in a mini coffee grinder and add to yogurt or salads. Always grind them fresh because the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals in pre-ground flax.
• Whole eggs - one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
• Salsa - I try to get creative and try some of the exotic varieties of salsas.
• Avocados - love them...plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
• Butter - don't believe the naysayers; butter adds great flavor to anything and can be part of a healthy diet (just keep the quantity small because it is calorie dense...and NEVER use margarine, unless you want to assure yourself a heart attack).
• Nut butters - Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with sesame seed butter, or even cashew butter with macadamia butter...delicious and unbeatable nutrition!
• Leaf lettuce and spinach along with shredded carrots - for salads with dinner.
• Home-made salad dressing - using balsamic vinegar, extra virgin olive oil, and Udo's Choice oil blend. This is much better than store bought salad dressing which mostly use highly refined soybean oil (full of inflammation-causing free radicals).
• Whole grain wraps and whole grain bread (look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs).
• Rice bran and wheat germ - these may sound way too healthy for some, but they actually add a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking muffins or breads to add nutrients and fiber.

Some of the staples in the freezer:

• Frozen berries - during the local growing season, I only get fresh berries, but during the other 10 months of the year, I always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies
• Frozen fish - I like to try a couple different kinds of fish each week. There are so many varieties out there, you never have to get bored.
• Frozen chicken breasts - very convenient for a quick addition to wraps or chicken sandwiches for quick meals.
• Grass-fed steaks, burgers, and ground beef - Grassfed meats have been shown to have as high as, or even higher levels of omega-3 fatty acids than salmon (without the mercury). Also, grass-fed meats have much higher levels of conjugated linoleic acid (CLA) compared to typical grain-fed beef. I recently found an excellent on-line store where I buy all of my grass-fed meats now (they even deliver right to your door in a sealed cooler) - www.healthygrassfed.com
• Frozen buffalo, ostrich, venison, and other "exotic" lean meats - Yeah, I know...I'm weird, but I can tell you that these are some of the healthiest meats around, and if you're serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef and pork that's sold at most grocery stores.
• Frozen veggies - again, when the growing season is over and I can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.

Alright, now the staples in my cabinets:

• Various antioxidant rich teas - green, oolong, white, rooibos are some of the best.
• Whole wheat or whole grain spelt pasta - much higher fiber than normal pastas
• Oat bran and steel cut oats - higher fiber than those little packs of instant oats.
• Cans of coconut milk - to be transferred to a container in the fridge after opening.
• Brown rice and other higher fiber rice - NEVER white rice
• Tomato sauces - delicious, and as I'm sure you've heard a million times, they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup.
• Stevia - a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose.
• Raw honey - better than processed honey... higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (how you process carbs). I use a teaspoon or so every morning in my teas. Yes, it is pure sugar, but at least it has some nutritional benefits... and let's be real, a teaspoon of healthier raw honey is only 5 grams of carbs... certainly nothing to worry about.
• Organic maple syrup - none of that high fructose corn syrup Aunt Jemima crap...only real maple syrup can be considered real food. The only time I really use this (because of the high sugar load) is added to my post-workout smoothies to sweeten things up and also elicit an insulin surge to push nutrients into your muscles.
• Organic unsweetened cocoa powder - I like to mix this into my smoothies for an extra jolt of antioxidants or make my own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks.
• Cans of black or kidney beans - I like to add a couple scoops to my Mexican wraps for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth promoting antioxidants!
• Dark chocolate (as dark as possible) - This is one of my treats that satisfies my sweet tooth, plus provides loads of antioxidants at the same time. It's still calorie dense, so I keep it to just a couple squares; but that is enough to do the trick, so I don't feel like I need to go out and get cake and ice cream to satisfy my dessert urges.

Lastly, another thing that's hard to go wrong with is a good variety of fresh fruits and berries. The staples such as bananas, apples, oranges, pears, peaches are good, but I like to also be a little more adventurous and include things like yellow (aka - mexican or champagne) mangoes, pomegranates, kumquats, papaya, star fruit, pineapples, and others. Also, strawberries, blueberries, raspberries, blackberries, and cherries are some of the most nutrient and antioxidant-dense fruits you can eat.

Well, I hope you enjoyed this special look into my favorite lean body meals and how I stock my cabinets and fridge. Your tastes are probably quite different than mine, but hopefully this gave you some good ideas you can use next time you're at the grocery store looking to stock up a healthy and delicious pile of groceries.

****************

If you're interested in some more classic info from Mike, go to Mike's Truth about Six Pack Abs site today and discover the exact system that Mike is using to help thousands of his clients from all over the world get leaner than they've ever been before. This system will help you to lose that stubborn stomach fat that has plagued you for years, so you can finally get that sexy six pack that you've always wanted. Here's the site:Leave a comment below! Share some of YOUR favorite healthy foods and your email and I'll hook you up with Mike's FREE Ebook, Training and Nutrition: Insider Secrets to a Lean Body!

Burn Fat Before Bed! (recipe inside)

Jane Doe has had enough. She's finally decided that he wants to lose weight and get in shape. She's gone out and bought a brand new pair of workout shoes, some workout clothes, a membership for a very upscale gym, and is going to start eating healthier.

That's great!

When I ask Jane about her diet she responds with this:

"I want to lose weight so I don't eat after 7pm. If I keep 7pm as my food cut-off then my body won't store the food I eat as bodyfat."

Here is my problem with this- if you go without nutrients, more specifically PROTEIN, for too long then your body enters what is known as a catabolic environment.

What does this mean?

Your body will eat away at it's muscle tissue.

BIG PROBLEM.

Muscle is one of the primary "metabolic furnaces" in your body. Without it, you'll suffer from Old-Woman Syndrome. This is where you're thin, but are very soft, frail, weak, lethargic, etc.

Bottom line: You need to get some protein into your system about an hour or so before bed. You won't gain fat. It'll actually be the opposite! However, it's very important that you choose the right foods.

A late-night bowl of cereal is NOT the right food. Cookies and milk? Sorry, Jane. Ain't gonna happen.


It's got to have a hefty amount of protein, a small amount of fat, and a small amount of calories. You'll retain and even build muscle while you sleep, causing you to actually burn fat while you do absolutely nothing.

Pretty cool, huh?

Here's MY favorite pre-bed meal. It provides you with high-quality protein to help keep your metabolism revving throughout the night and some essential fatty acids (EFA) and fish oil, which are scientifically proven to not only burn fat, but support heart health, balance blood sugar, reduce inflammation, and allow you to properly heal and recover while you sleep:

Metabolic Sleep Food:
1/2c Low Fat Cottage Cheese
1/2 scoop protein (ask me, below, what my personal favorite is!)
2 teaspoons of Almond/Peanut Butter
1 fish oil capsule (again, ask me which one I prefer!)

Nutrition Information (estimation)
Calories: 250 cal
Fat: 8g
Carbs: 5g
Fiber: 4g
Protein: 27g

Sleep tight, Ms. Bangin' Body!