Day 08

Day 8 – Time for Dinner!!!!

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Slow down Tex, Dinner needs to be revamped! You have been used to consuming the majority of your calories at dinner. However, remember…it’s the meal with the LEAST amount of calories.
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Dinner can be a challenge to many people. Whether you have 5 minutes or 45 minutes to cook and prepare a meal, remember that planning ahead is everything. On days off or when you have a few hours of time, make 3-4 times the amount of a meal, and freeze or store it for lunches and dinners later. This is key! The suggestions below are all easy to create a lot of quantity, giving you the freedom and ability to make healthy dinner decisions, even on the busy days.

Remember to have a healthy portion of protein, fibrous vegetables, and lighter on the carbohydrates.

For awesome dinner ideas, as well as other recipes, check out our recipes section. Thanks to our contributors, we have some of the best and healthy recipes around!

Show me the Recipes!

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Step 1

Don’t forget to do your walking. Today you need to walk 1 mile+ in at least 18 minutes.

Click here for the walking chart

Step 2

We suggest the following exercises. They do not require a full set of weights, or even a membership to a gym. We have structured this around things you probably already have at home.

[toggle title=”How much weight?”]When determining your appropriate weight level, follow this schedule. Remember, the goal is to have the weight heavy enough to meet the reps, but not so light it isn’t a challenge

Light Weight = 20-25 repetitions/set

Medium Weight = 15-20 repetitions/set

Heavy Weight = 10-15 repetitions/set

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[toggle title=”Sitting Curls”] Sit with your back straight against a chair, feet about shoulders width apart, and some form of weights in hand (dumbbells, soup cans) and lift at a steady pace, release at a steady pace. Make sure that you keep your elbow by your side as you make the movements up and down. Use the chart on the following page as your guide for your repetitions and sets each day.

Click here for the lifting tracker

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[toggle title=”Wall Squats”]A wall squat is an excellent way to work out your glutes, quads, and hamstrings. It can also be a good core workout for your abdomen and lower back.

As your back sits flush against a wall, place your feet about shoulders width apart. Start the workout by bending your knees and lowering your back until your legs are at a 90* angle. Straighten your legs to a standing position, and repeat. When your knees are bent, it is important not to go past 90* to prevent strain, and keep your posture straight and up right. (If your knees go over your toes, then you are adding additional strain to your knees, and are in risk of injury).

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[framed_box bgColor=”undefined” textColor=”undefined” rounded=”true”][blockquote cite=”George Elliot”]”It’s never too late to become what you might have been.”[/blockquote] [/framed_box]

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