12-Week HIIT Workout for Busy Schedules

Eating right is imperative if you want to achieve maximum results. But diet doesn’t need to be overwhelming and I have laid out all the information you’ll need to make it as easy for you as possible to fuel your body well.

I have started by listing the basic food groups so you can get a good idea at a glance of all the healthy food you should be consuming.

Protein

• Greek Yogurt 
  – Cottage Cheese 
  – Swiss Cheese 
  – Eggs 
  – Whey Protein 
  – Steak 
  – Ground Beef (93% lean) 
  – Chicken Breast (boneless and skinless) 
  – Turkey Breast 
  – Yellowfin Tuna 
  – Halibut 
  – Octopus 
  – Salmon 
  – Tilapia 
  – Anchovies 
  – Corned Beef 
  – Tuna (in water) 
  – Sardines 
  – Roast Beef 
   – Beef Jerky 
  – Tofu 

Carbs

• Cereal 
  – Whole Grain 
  – Wholewheat Bread 
  – Brown Pasta 
  – Brown Rice 
  – Beans (pinto, kidney, black, etc.) 
  – Oatmeal 
  – Cream of Wheat 
  – Cream of Rice 
  – Potatoes 
  – Sweet Potatoes, Yams 
   – Wholewheat Bagels 
  – Wholewheat Tortillas 

Fats

• Olive Oil 
  – Sunflower Oil 
  – Safflower Oil 
  – Flaxseed Oil 
  – Walnuts 
  – Pistachios 
  – Nuts 
  – Almonds 
  – Peanuts 
  – Avocados 
  – Coconut Oil 
  – Natural Peanut Butter 
  – Natural Almond Butter

Now that you have a better understanding of food groups, I have listed some quick and healthy meal ideas that incorporates these. I have kept it simple for those who don’t have time to spend an hour in the kitchen chopping and cooking. This program is aimed at busy people after all!

Breakfast:

Ready in: 2 minutes (microwave)

Quick cook oatmeal with water or skimmed milk. Add fruit, seeds, natural peanut butter for taste and extra protein 

Alternative:

Ready in: 5 minutes (approx.)

Eggs: Scrambled with salsa, ½ avocado, wholewheat toast, fruit

Lunch:

Ready in: 20-25 minutes

– 3oz Chicken/Salmon 
– 1⁄2 cup Trader Joes pre-cooked frozen brown rice (heat in microwave for 1 min) 
– Any pre-cooked frozen or fresh veggies you like (2 portions) 

Dinner:

Ready in: 25 minutes or less

– 3oz salmon OR fish OR chicken OR tuna 
– 6 oz. sweet potato OR ½ CUP brown rice OR 1 CUP pinto/kidney/black beans 

Post workout meal – whatever time of day you do your workout, drink this within 30 minutes afterwards: 

Protein Shake

Skimmed milk or water 

2 fruits (blended with protein to make smoothie) 

Protein powder (isolate)

Supplements (optional)

Multivitamin

Fish oil

Water consumption:

One gallon (per day)

quick tips

• Try meal planning: Frees up your time and keeps your weekly diet smart and easy
• Oven cooking: Create simple meals in 20 mins or less
• Save time in the kitchen: Use frozen pre-cooked rice and vegetables and simply reheat in the microwave
• Seasonings: Herbs and spices are good for flavoring, plus garlic, citrus, salsa, balsamic dressing (avoid creamy dressings)
• Avoid: Salt, sugar, butter, and cream

Refer to the nutrition guide below for detailed information about food groups, snacks, how and when to eat, and lists of foods that can be used as substitutes.

Nutrition Guide

• EAT OFTEN. Eat 3 meals plus 3 snacks. Eating every 2-3 hours is best for your blood sugar, metabolism, energy, and fat burning.
• EAT LIGHT. Eat only enough to support your energy needs until your next snack or meal.
• EAT UNPROCESSED. Choose foods that come from nature, not from factories.
• EAT PROTEIN. Getting protein at breakfast, lunch and dinner will help maintain lean tissue, elevate metabolism and keep hunger at bay.

VEGETABLES:

Eat lots! Eat them raw, steamed, grilled, roasted, or otherwise prepared without added oil and butter. Eat them any time you are hungry. You can eat a lot of veggies without consuming too many calories. Just keep in mind that the starchy veggies (corn, potatoes, winter squash, yams, etc.) are more calorie-dense, but are good carbohydrates.

FRUITS:

Eat all kinds of fresh fruits, but avoid fruit juice or dried fruit because they are high in calories.

LEAN MEATS & PROTEINS:

Proteins will help you hang on to your lean tissue as you lose fat. Protein is also more filling per calorie (compared to carbs, fat and alcohol), so make sure you get some protein at breakfast, lunch and dinner. Your serving size per meal should be approximately the size of the palm of your hand.

Examples of protein-rich foods:

Veggie burgers                     Seitan, tempeh, soy meat substitutes

Eggs & egg whites                Low fat cheese (under 60 calories per oz)

White meat turkey (no skin)  Non-fat cottage cheese

Shrimp                                White meat chicken – no skin

Crab                                    Pork – lean cuts only

Lobster                                Tofu

Lean red meats                     Non-fat Greek yoghurt

Fish – any kind

LOW-FAT OR NON-FAT DAIRY:

If you digest dairy well, it is a convenient way to get some protein and nutrients. If dairy makes you feel bloated, puffy, stuffy or gassy, you may lack the enzymes to digest it. Make sure you get calcium from other places.

Examples of good dairy foods:

Non-fat milk                                          Low-fat string cheese

Non-fat Greek yoghurt                            Non-fat buttermilk

Soy milk – unsweetened                         Non-fat cottage cheese

Almond milk – unsweetened                    Rice milk – unsweetened

Low-fat cheese (60 calories per oz or less)

Non-fat yoghurt (100 calories per cup or less)

GOOD CARBS (WHOLE GRAINS, BEANS, STARCHY VEGETABLES):

These are the nutritious and lower-glyceamic carbs, but portion control is still important, since every cup contains approximately 200 calories. You need at least some carbs in your diet, since your brain uses about 450 calories of carbs every day (it can’t burn fat or protein, like the rest of your body). You need more of these foods the younger and more active you are.

Examples of good carbs:

Brown rice           Whole grain cereals      Oats                    Wild rice

Winter Squash     Whole grain bread        Bulger                Black beans

Wheat berries      Whole grain crackers    Sweet potatoes   Corn

NUTS, SEEDS, HEALTHY FATS:

These foods are super-nutritious and important in SMALL quantities. Research shows that people tend to lose weight and keep it off more successfully if they consume an ounce (about ¼ cup) of nuts per day. These foods are very high in calories though, so watch the serving size!

Examples of nuts, seeds and healthy fats:

Almonds             Sunflower seeds           Flax seeds           Pecans

Cashews             Soy beans                   Walnuts              Olive oil

Olives                 Avocado                      Pumpkin seeds

WHAT TO DRINK:

Avoid dehydration by drinking enough fluids to keep your urine light yellow or clear. Remember that it is also possible to over-drink fluids (with very dangerous consequences), so don’t force yourself to drink all day and don’t avoid salt altogether.

Examples of what to drink:

Green tea                                              Coffee (in moderation)

White, black, red, blue tea (no sugar)      Water

WHAT TO COOK WITH:

The key is keeping it simple with low-fat, low-sugar flavorful ingredients.

Examples of what to cook with:

Garlic                                                    Salsa, hot sauce

Herbs                                                    Lemon juice, lime juice

Onions                                                   Tomatoes, tomato paste, sauce

Spices                                                   Mustard

Ginger                                                   Leeks

Vinegar – balsamic, red wine, apple cider, or any other.

Spray olive & canola oil (for cooking meats, stir-frying, etc.)

FOODS THAT SHOULD BE AVOIDED:

Alcohol                                                  Butter & margarine                       

Caesar salad dressing                             Cheese (unless low fat)

Cookies, cake, candy                              Cream, creamy soups, dressings

Croissants & scones                                Ice cream

Fast food                                               Lamb & veal

Fried food                                              Mayonnaise

Milk shakes                                            Movie theater popcorn

Pizza                                                     Whole milk

Bacon, sausage (unless lean turkey)      

Frozen yoghurt (unless fat-free & sugar free)

FOR MAXIMUM WEIGHT LOSS:

Cut down after 3pm:

Starchy foods      High-glycemic foods    Carbohydrate-rich foods

Fat burning requires long periods of time with low blood sugar. Not so low that you feel dizzy, but low enough that your pancreas releases glucagon, the hormone that tells your body to burn some fat for energy.

Eating low-carb foods after 3pm gives your body this needed time and optimal body chemistry.

So after 3pm, either avoid – or consume sparingly:

Bread            Rice                Sugar             Grapes/raisins

Beans            Pineapple       Cereal            Banana

Potatoes        Melon            Pasta             Corn

Stick mainly with protein and vegetables after 3pm for best results. A small portion of carbs with dinner is ok.

HINTS & TIPS FOR BEST PERFORMANCE & FASTER WEIGHT LOSS:

Hurry Up and Eat

Eat ASAP after exercise while your muscle cells are most receptive to taking in fuel. This will speed recovery and weight loss, since most of your meal will go right to your muscles – not your hips! Eat slowly.

Caffeinate Strategically

If you already drink caffeine, you might as well drink it about 15-30 minutes before exercise. Caffeine is a powerful ergogenic aid, which means it will help you burn more fat, work out harder and have better performance overall. Just don’t overdo it…too much caffeine may make you jittery, clumsy and running for the bathroom!

Eat Nuts (in Very Small Quantities)

Eating a small amount of healthy fat before a meal helps curb your appetite. Try eating ½ ounce of nuts (about 1/8 of a cup or 5-10 nuts) as you drive home to dinner at night.

Avoid Alcohol

Pure alcohol contains about 7 calories per gram, which makes it nearly twice as fattening as carbohydrates or protein (both contain about 4 calories per gram) and only just under the caloric value for fat (9 calories per gram). Your body processes alcohol first, before fat, protein, or carbs. Therefore, drinking alcohol slows down the burning of fat. Plus, alcohol lowers your metabolism, your inhibitions and even your testosterone level.

Green Tea

Some research suggests that green tea may boost your metabolism and help you burn more fat. It is also full of healthy antioxidants to keep you youthful.

Sleep

Adequate sleep makes it easier to eat right, gives you more energy, and helps your muscles recover faster. 7-8 hours of sleep per night is recommended.

Snack Ideas

Consume between meals to ensure you are eating every 2 hours: 

– String cheese 
– Boiled egg 
– Handful of almonds 
– Nuts 
– Non fat/low fat Greek yogurt 
– Fruit
– Protein shake
– Apple with all-natural peanut butter

Take snacks on the go in a cooler bag – examples to take to work and keep at your desk: Eggs, fruit, almonds, string cheese.