Brian Jeffs

29 10 2010

I am posting this great stuff from Brian Jeffs.  I was afraid that it might get missed buried under the comments of one of my earlier posts.  Thanks so much Brian for taking an interest, and the time, to put this out there.  I am including a second post of his under “comments” so be sure and click here as well.

Ok, so I am a few days late…but here goes. I feel as if 75% of getting back into shape is in your diet. Yes that 4 letter word, diet, but it doesn’t mean starve youself, eating like a bird etc…what it means is making small changed to what and how you eat. There are over 1 million “diet” books on the market as well as another million types of “diets”. If I could recommend any book it would be
the Eating Clean diet Recharged by Tosca Reno. This book is a great read. Its all about making small changes in what you eat, making “cleaner” choices and eating 6 smaller meals a day. First and foremost ALWAYS eat breakfast, I recommend oatmeal mixed with all natural applesauce, or fat free yougurt and a slice of wheat toast, or egg whites with applesauce/ Yougurt and wheat toast. If you are pressed for time throw two eggo multi grain waffles in the toaster, and spread all natural peanut butter or sugar free jam on them and go….another good breakfast choice if you just don’t have the time to cook is either a whey protein shake or an Ensure drink… all natural almonds are a great choice for snacks in between meals, they ahve the right kinds of “fats” you need in your diet.. For lunch and dinner try grilled or baked meats instead of fried, and try to eat veggies with at least two of your meals. Its not about cutting out meals, its about adding a few meals, and making “cleaner” choices…
Again if you have any questions feel free to ask and I will do whatever I can to help.

Brian

 

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7 responses

29 10 2010
Dane Treat

Ok, now for cardio…yes cardio…I am a firm believer that 20 minutes of “correct” cardio is all you need 3 days a week. Next Monday I will put a sample plan together of lifting, Cardio, and Diet, that should be very easy to follow and you can tailor it to your specific needs..but back to cardio, again 20 minutes is all you need if you follow this plan, and it can be riding a stationary bike, treadmill, elliptical, etc…
First label your intensity levels 1-5 with 1 being the easiest and 5 going all out 100%.. Ok here we go for 20 minutes only..
Minutes: Level:
1-2 1
3 2
4 3
5 4
6 1
7 2
8 3
9 4
10 1
11 2
12 3
13 4
14 1
15 2
16 3
17 4
18-19 5
20 1 Cool down period

This is all the cardio you need….3 days a week
again if you have any questions feel free to ask.
Brian

29 10 2010
Brian Jeffs

Ok, last step then Monday I wil tie everything together…
Lifting Weights, yes you can lift wieghts, and no it will not make you look like a body builder, there is a weight program for everyone. First and foremost you have to ask yourself this question:
Do I want to build muscle, or tone my body??

If you are wanting to build muscle try this:
Heavy weights, low reps…eg 4 sets of 8-10 reps per exercise

If you are wanting to firm up or tone your body try this:
light weight high reps…eg 5 sets of 12-15 reps..

There is also a program out there that is designed to build muscle as well as tone muscle, it combines both programs together, it is called the step process this is the program that I currently use… for eg.
Bench Press:
set 1 12 reps eg 150 lbs weight
set 2 10 reps 160 lbs weight
set 3 8 reps 170 lbs weight
set 4 6 reps 180 lbs weight
set 5 12 reps 160 lbs weight
rest is 60 seconds between reps above

Always include a days rest for each muscle group you work, for example:
Upper body Monday, Wednesday, Friday
Lower Body Tuesday, Thursday, Saturday

Whether you are lifting weights to Gain muscle, or tone your body, I feel you do not need to spend any more than one hour in the gym, or at home…thats all it takes..One hour if done correctly and you will see great results..

I know this is kind of “vanilla” but if anyone has any question, feel free to ask and if you are looking for a lifting program tailored to your specific needs let me know and I will do my best to design a you a presonal plan.

11 11 2010
Brian Jeffs

Ok, so I have decided it is time to “cut” for about 26 days (lose some of this stubborn fat)..I will be starting my 26 day journey on November 27th, If I can figure out how I will start another blog (OK Dane, might need your expertise on how to start the blog) with daily posts on how I am doing what foods I am eating, how I feel and any roadblocks I encounter along the way as well as weight and inches lost, if I can figure it out I will post before and after photos….I will be dropping approx. 25 pounds during this time. If you have any questions once I get started just let me know and I will help in any way I possibly can. As Dane’s Blog “9 Processes of change” blog states I will be in the “Action” stage….

11 11 2010
Dane Treat

Brian, you should be able to get to WordPress and start your own blog within a few minutes. It’s not hard. I’m sure that there is so much functionalilty that I am NOT taking advantage of yet, but I’m learning as I go. If you have any specific questions, shoot me an email at DaneTheBronco@yahoo.com.

11 11 2010
Brian Jeffs

Ok, correction it is “stages of change” not “9 processes of Change”…

11 11 2010
Dane Treat

That’s right, the Stages of Change. But while in the Action Stage, don’t forget to use the Processes that are appropriate for that stage: Commitment, Countering, Environmental Control, Rewards, and Helpful Relationships. Good Luck!

29 11 2010
Brian Jeffs

Ok, so as I promised…I have started my 25 day diet today November 29th…I will post a daily update on my weight, what I have eaten, my highs, and lows… hopefully this will help you in your quest to lose weight and get healthier by next summer…
I have a mirror in my bathroom above my sink and have one of those markers that you can write on glass, mirrors, etc..In the upper right hand corner I have written my start date November 29th, under that I will be writing my daily weight. On the upper left hand I have written my goal of 220 by December 24th, as well as some scriptures to help me stay on coarse…..
So I weighed in this morning at 244.4 pounds, a little higher than I wanted to be to start, but hey you have to start somewhere. My goal is to weigh in at 220 by December 24th. One thing I want to say is when setting goals. make sure your goals are reasonable, yes we would all like to lose a bunch of weight and look tone as quick as possible but it must be done in stages, set a goal that you can reach, then as soon as you reach your goal set another goal, etc. until you reach your ultimate goal.
For breakfast I had 1 cup cooked oatmeal with nonfat strawberry yogurt and one slice of wheat toast plain. For lunch I will have one chicken breast ( 6 oz) and two cups of spinach, and for Dinner 6 oz pot roast with steamed broccoli. I will be going to the gym before luch and riding the cycle for 30 minutes at a meduim pace.
If you have any questions feel free to ask.
Brian

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