LES+MILLS+GRIT+SERIES+21+Day+Challenge
LES+MILLS+GRIT+SERIES+21+Day+Challenge
LES+MILLS+GRIT+SERIES+21+Day+Challenge
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2<br />
FOOD? YES!<br />
LES MILLS GRITSERIES 21 day challenge,<br />
will reset your body to a healthier eating<br />
pattern with a benefi t of losing body fat,<br />
especially around your waist. It does all<br />
of this while maintaing your energy levels<br />
and lean muscle mass. You also get to eat<br />
normal whole foods.<br />
THE 21 DAY CHALLENGE<br />
21 days high protein, low carb – this plan is going to literally rip the<br />
fat off you.<br />
5 meals per day for women, 6 meals per day for men. One of these is<br />
a post-workout protein shake.<br />
The other 4/5 meals are:<br />
1. Protein<br />
1 palm full (size and thickness of the palm of your hand) of lean beef,<br />
lamb, chicken, duck, turkey, fish, shell fish, pork or eggs<br />
2. Fat<br />
A thumb size of nuts and seeds, Avocado, Olive oil, Fish oil or<br />
Flaxseed oil.<br />
3. Vegetables (non-starch carbs)<br />
1-2 handfuls of Broccoli, Lettuce, Cabbage, Cauliflower, Green beans,<br />
Asparagus, Mushrooms, Brussels sprouts, Cucumber, Spinach,<br />
Watercress, Onions, all forms of Peppers, RAW Carrots, Tomatoes,<br />
Zucchini, Egg plant.<br />
Yes all three: each meal = protein + fat + vegetables<br />
Sound impossible? It’s not. Just do it!<br />
Post work out shake 1,2<br />
Drink within 10 minutes of working out.<br />
Women 0.3 grams of protein per kg of body weight.<br />
Men 0.5 grams of Protein per kg of body weight.<br />
This is worth doing – it will stop that “I’d rather put wild ferrets down<br />
my pants than work out” feeling the day after a big training session.<br />
Hydration 3<br />
Take your body weight in kilograms and multiply by 0.033 = Litres of<br />
water per day.<br />
Add one extra glass of water for every hour of exercise.<br />
To get some extra trace minerals, add 1 small pinch of unrefined sea salt<br />
to every litre of water and this will also to help maintain hydration levels.