Insanity nutrition guide is one of the best workout plan which is effective in shedding down the extra Download Insanity Nutrition Guide pdf here. This isn't a diet, it's a plan that will teach you how to eat healthy for the duration of INSANITY and for the rest of your life. Elite Nutrition focuses. Insanity Elite nutrition- free PDF of the nutrition plan that accompanies insanity!.
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INSANE workouts. This isn't a diet; it's a plan that will teach you how to eat healthy for the duration of INSANITY and for the rest of your life. Elite Nutrition focuses. Insanity Nutrition Guide Download as PDF or read online from Scribd ELITE NUTRITION | INSANITY, Oey ELITE NUTRITION PHILOSOPHY COTE ny. The Insanity Elite Nutrition Plan is not a diet at all. It is a plan to teach you Insanity meal plan diet Download The Insanity Nutrition Guide PDF.
Serve with 1 medium fresh apple, increase tuna to 6 oz. In case you are new to sound nutrition, this section provides a quick summary of the basic building blocks. Save my name, email, and website in this browser for the next time I comment. Bake at for 15to 20 minutes, or until cooked through. The majority of healthy carbs will come from:
All meals should be around the same number of calories and spread out throughout the day. Although limiting carbs seems to be popular lately, the Insanity Elite nutrition plan does not recommend that because carbs are key to fueling the body for demanding workouts.
The Elite Nutrition plan does, however, include mostly low glycemic foods in order to have minimal impact on blood sugar. Foods such as white bread, rice, baked goods and candy cause a rapid rise and drop in blood sugar, leading to fatigue and hunger. A low glycemic diet, such as that implemented with the Elite Nutrition plan, will help prevent those peaks and valleys in order to keep that body stabilized.
In addition to eliminating most processed and high glycemic carbs, the Insanity nutrition plan also eliminates alcohol and sugar substitutes. These can be added back in with moderation after the 60 day Insanity workouts are completed. Since each individual has different caloric requirements, the Elite Nutrition plan does not give specific guidelines on exact daily calorie consumption.
The daily caloric intake should range anywhere from 1, to 2, calories per day, depending on the individual. When you begin the Elite Nutrition plan, you will need to select five meals to eat each day. The meals should be breakfast, a mid-morning snack, lunch, an afternoon snack and dinner. There are five meal lists available in the Elite Nutrition plan guide and each list has 10 meals to choose from.
Each meal has approximately to calories. You will need to select one meal from each of the five lists per day. In order to keep the metabolism working efficiently and get enough fuel to endure the tough Insanity workouts, it is important to avoid skipping meals.
Below are some examples of the meals included in the Elite Nutrition plan meal. Recipes for all meals listed below, as well as the rest of the meals offered, are available on the nutrition plan guide that accompanies the Insanity program. Sample Breakfast Fruit and cottage cheese Bagel and lox Berry protein smoothie Egg white and fruit plate.
Sample Afternoon Snack Sashimi Insanity special sandwich with nut butter and jelly Tuna salad in a tomato Turkey chili. Sample Dinner Baked cod with steamed carrots and cauliflower Chicken meatballs Steak and broccoli Grilled salmon with asparagus.
As you enter the second month on the plan and get halfway through your Insanity 60 day journey , your body may be burning calories more effectively and the workouts will be increasing in difficulty. In order to help make up for this, you may or may not increase your caloric intake to ensure your body is properly fueled. To meet your increased fuel needs, you can choose to add one to three complex carbohydrate snacks daily. The Elite Nutritional Plan includes a list of snacks for you to choose from.
Adding calories and snacks is entirely up to you. If you feel you have plenty of energy to continue with the program at your current calorie intake, you can maintain the same caloric intake as you did during month one. We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads. You can change your ad preferences anytime. Insanity nutrition guide. Upcoming SlideShare.
Like this document? Why not share! Embed Size px. Start on. Show related SlideShares at end. WordPress Shortcode. Published in: Full Name Comment goes here. Are you sure you want to Yes No. Christian Venal. No Downloads. Views Total views. Actions Shares. Embeds 0 No embeds. No notes for slide. Insanity nutrition guide 1. Fund has many roles. It's a source of fuel, energy and nutrients.
It affects your body weight. Food is social and food is emotional. But the primary purpose of food is fuel. Your body needs fuel to function: Hopefully you can also use this guide to eat healthier and live healthier every day. Your body doesn't require refined sugars, processed foods, sodas, or artificial sweeteners. In fact, they can be harmful. When you eliminate them, you'll actually feel better. And guess what? Food that's good for you tastes great, too.
Here are the tools to help you figure out what and how much to eat for the next 60 days and beyond. This guide gives you meal options and food lists to choose from. As you get in better shape and your metabolism soars, you'll also learn how to increase your calories to fuel your changing body.
This plan will work for you whetheryou've been dieting foryears or don't know what a calorie is. Whetheryou're male or female, and whether you want to lose weight or bulk up.
It will give you the energy to maximize your workouts and become a healthier person. It's not about quick fixes or fads. It's about eating and using food for its intended purpose. When you're digging into this ultra-extreme fitness regimen, you can't go low-calorie or low—carb. You need to fuel your system with balanced and nutritious meals and snacks. Your body is literally going to burn through the food you eat, whether they're carbs, fats, or protein. This is NOT the time to diet. But if you want to lose weight, you'll eat the right foods in the right proportions.
Elite Nutrition focuses on eating 5 meals a day, none too large or too small. All the meals contain 5. This frequent eating is optimal for your metabolism and provides stamina for your intense workouts. Everyone has different caloric needs, so this guide shows you how to increase the calories of all die meals. If you still need more calories, add the "Food Blocks" to your meals, or enjoy them as snacks, to reach your caloric requirements.
It's important to balance protein, carbs, and fats to promote optimal blood sugar control, resulting in the best possible state for your workouts. There is a full overview on protein, carbs, and fat in this guide, as well as Michi's Ladder, a Beachbody tool to help you create your own meals. The recommended foods have a low glycemic index, which has less impact on blood sugar. High glycemic foods, such as white bread and candy, cause a rapid rise and subsequent rapid drop in blood sugar, draining your energy.
Low glycemic foods provide you with steady energy throughout the day and optimal fuel for your workouts. The plan also avoids additives, overly processed foods, sugar substitutes, and alcohol.
Each day you'll pick one meal from each ofthe five meal lists, totaling 5 meals a day. Try not to skip any meals. Each meal list has 10 options to choose from. Keep selecting different meals to give yourself healthy variety. Each meal contains approximately calories, and has instructions about how to scale it up to either or calories depending on your individual caloric needs. Therefore, these five meals a day will provide anywhere from 1, calories to 2, calories per day.
You can also use the Icalorie and calorie food blocks to meet your daily caloric requirements. Add them to your meals, or eat them as snacks. Month Two: Eat More As you enter the second month of this Elite Nutrition program, you'll find that your body burns calories much faster than it did a month ago.
Plus, your Month Two workouts get harder and longer, so you'll need more fuel. To meet your increased fuel needs, this plan includes a list of calorie complex carbohydrates. Based on your weight loss or weight gain goals, you can add these to meet your increased caloric needs, or continue with your basic meal lists from Month One. If you do add these complex carbs, choose from one to three of them per day, adding them to your earlier meals.
While it may seem lengthy, it's the best way to estimate your energy needs for your individual fitness objective, whether that's to gain muscle, lose fat, or just maintain your weight while you get in the best shape ever. Step 1 First, use the Harris Benedict Equation to calculate your caloric needs. This formula determines your basal energy requirements, which is the energy required to maintain your current weight without exercise. After completing this step, you'll add in your exercise level.
For Women: In step 3, you'll adjust this number up or down, depending on your weight loss or gain goals. See below: Step 1 Plug in her age, weight and height to the equation: Multiply 1, by 1.
Step 3 Now add or deduct calories for weight loss or weightgain. The number from step 2 is 2, calories. However, since this woman would like to lose weight, deduct calories per day from her calorie needs.
While this equation may seem confusing, it's the simplest scientific way of truly estimating your needs. Keep in mind that after starting the Elite Nutrition program, you may want to alter your calories up or down based on the feedback you are getting from your body, i. H Eat your meals every few hours, for example: Meal 1: For most people, eating a very small meal about one hour before exercising is ideal.
If you exercise immediately after eating, you may lack the energy you need to complete your workout because your body's focused 8. Generally, you can eatthree hours before a workout and be fine, but the small meals or overall intensity of INSANITY may require you to eat more frequently than you've gotten away with while doing an easier program.
Keep in mind that everyone's different, so you should experiment and see what works best foryou. Now that you know your calorie requirements, you can start choosing your meals. If you followed the base plan, you'd eat 1, calories a day 5 meals x calories. You can add the food blocks as needed to meet your daily calorie requirements. A few examples for illustration: If your body requires 1, calories a day, your daily intake would look like this: Here's another 1,calorie meal plan: You get to choose how to divide up your calories, as long as you are eating at least 5times per day.
Use the food blocks, if needed, to reach your additional calorie needs. You may need to increase or decrease your calories based on the information you are getting. Muscle tissue is denser than fat tissue, so your scale can mislead you.
Use measurements to gauge your progress, instead of weight. Milk and sugarfor your coffee or tea, the glass of wine with dinner, the little snack from a bowl at work, it all countsl - Eatsomething everyfewhoursto keepyour metabolism burning steadily. Not only will it keep you hydrated, it will ease your hunger.
One ofthe primary causes of hunger pangs is dehydration. If you're trying to lose weight, be sure to account for these calories. And if you're not working hard enough to burn through your glycogen stores, then you don't need these calories. You just have to dig deeper!
Nutrition Breakdown: Serve bagel with grapefruit. To the plate, add sliced cantaloupe, 4 whole wheat melba toasts and'1 slice of-reduced-fat Swisscheese.
N utrition Breakdown: EGG l. File Whites into a whole-grain tortilla and top with cheese and sliced tomato. Serve with melonlcubes. N utrition Brea kdown; nce ories 32'greme-protein 34 gramsvcarbohydrete 5.
Serve with cottage cheese. Serve omelet with 1 slice of whole wheat toast and melon balls. Add 1 oz. Add ice to thicken.
Add 1 Tbsp. Have nutrition bar and cottage cheese. Stir 1 scoop of whey-based protein powder into the yogurt bowl. Add a small banana or a large navel orange. Add a small banana or a large navel orange and add 2 Tbsp. Serve with tomato or vegetable juice. I 2 slices whole wheat bread 3 slices turkey bacon Sliced tomato, to taste Lettuce, to taste 1 fresh pear Make a sandwich of bread, turkey bacon, tomato, and lettuce. Serve with a fresh pear.
Add 2 oz. Top with chicken breast, chopped apple, chopped pecans and sliced cucumber. Dress salad with fresh lemon juice. Add 1 whole wheat English muffin or 1 slice of whole-grain bread. Add 1 whole wheat English muffin or 1 slice ofwhole-grain bread and add 1 Tbsp. Use the forktechnique of dipping the tines of yourfork in the dressing before spearing the lettuce to avoid overdoing it on the dressing.
Add 1 cup of steamed edamame. Add 1 cup of steamed edamame and 1 cup of miso soup. Serve with cup of soup. Use regular whole wheat bread, not light- style, and increase the turkey on the sandwich to 3 oz. Use regularwhole wheat bread, not light- style, increase the turkey on the sandwich to 4 oz. Serve pita with a side salad composed of dark greens, sliced peppers, cucumbers and mushrooms, dressed with a fresh squeeze of lemon or lime juice.
Use the whole 6-inch pita pocket and add 1 tsp. Grill, broi ,orseartuna on both sidesto desired degree of doneness. Increase rice to 1 cup and use 2tsp.
Serve with red pepper slices and celery sticks. Serve hamburger on a whole wheat English muffin with the salad on the side. Serve hamburger on a whole wheat English muffin with 1 slice of reduced-fat cheese and the salad on the side.
Add oz. File 2 cups of mixed salad greens onto a large dinner plate, top the greens with beans, potato, olives and the cooked salmon. Season with fresh lemon, salt and pepper.
Add a whole wheat dinner roll or a slice of whole wheat bread. Add a whole wheat dinner roll or a slice of whole wheat bread and top the salad with 2tsp. Asian ginger dressing Have any variety of sashimi with a side of rice, and a side salad of mixed greens topped with Asian dressing. Add 1 cup of steamed edamame, increase fish to 4 oz.
Make sandwich with 2 slices of bread. Make sandwich with 2 slices of bread and increase cottage cheese to 1 full cup. Serve with 1 cup of fresh green or purple grapes. Serve with 1 cup of fresh green or purple grapes and increase turkey to 3 oz. Serve with melba toast or English muffin.