Broccoli Omelet with Feta Cheese
Prep Time: 5 minutes
Cook Time: 10 minutes
Cooking spray (Non-stick. You can use Pam or the generic works as well)
1 cup of broccoli- Dice it up
2 large eggs- Beat those/mix those up
2 tablespoons crumbled feta cheese
1/4 teaspoon dried dill
2 slices wheat bread, toasted or use the Arnold whole wheat sandwich thins for less for less calories
1. Heat your skillet or frying pan over medium heat. Spray the pan with your cooking spray. Add diced broccoli and cook for 2-3 minutes.
2. Combine egg, feta cheese, and dried dill in a small bowl. Then pour this into your pan. Cook for about 3-4 minutes; flip and cook until fully cooked or brown (if you prefer). Place the omelet on your toast and breakfast is served.
Polyunsaturated fat: 2g
Carbs: 35g (Depending on the bread used)
Fat Joe at his heaviest weighed somewhere over 400 pounds. But through changing his diet he has lost well over a 100 pounds.
Previously, He was dedicated to living a lavish lifestyle that included eating alot of steak and lobster. The reason? Simply because he could afford it.
And I mean why not? If you can afford to have the most tasty foods whenever you want why not, right?
But then you see others around you who are too self indulgent and as producer Swiss Beats would say “The world is very different now.”
You begin to realize that people are dying from something that most of us see as harmless. Food. It’s food that is killing people. Fat Joe had seven friends die from heart attacks and a majority of them were overweight.
Not to mention they were young (in their 30’s). That’s crazy and sparked a wake up call for Joe. A wake up call that will hopefully keep him away from being one of the 82+ million American people that will have some sort of heart disease.
Heart disease that kills one woman a minute and occurs suddenly in men sometimes without warning. Thank goodness Joe first began by cutting back on carbs and replacing them with veggies.
Then he began a weekly workout regimen of cardio, followed by weight, concluding with cardio. The proof is in the fat free pudding (corny I know but I couldn’t resist). Hard work definitely pays off.
As you can see he lost almost like another person. But that is not the most amazing part of this whole transformation. The amazing part is that he was a diabetic for 16 years and after losing all of that weight he was able to rid his body of diabetes.
Some specialists recommend that you lose 5 to 10 percent of your bodyweight and add about a 150 minutes of exercise a week in order to slow type II diabetes or completely reverse it.
Also, eating foods high in fiber can help to slow down way your body sucks up glucose. Fiber can come in many forms.
When I think about it, my grandma comes to mind putting scoops of Metamucil in her orange juice. But you can actually get fiber through many vegetables, berries and nuts among other sources.
In short, the basics of exercise and making healthier choices can change or better yet save your life.
I often wonder how actors get ripped so fast. I mean there are rumors people like Jake Gyllenhaal put on a ton of muscle for the movie southpaw in 6 months!
Now supposedly he went to the gym for six hours (3 hour sessions twice a day) everyday. Sorry I just do not believe that. So I moved on and took a look at an actor for the Fast Furious franchise.
Ludacris used to look like this.
His arms were small and weak looking, no chest, poor trap development. Now the guy looks like he lives in the gym.
He got completely ripped for the Fast Furious franchise and has never looked back. He did this through a combination of circuit training and compound exercises.
Luda went to the gym regularly and did variations of lunges/squats with kettlebells, push ups, and more. The idea is to increase the metabolism to burn more but to build muscle without tiring himself out given his small frame.
Compounding is key here. Compound exercises are ones where more than one muscle group is worked out at the same time.
Because you can gain some serious strength by doing exercises such as bench presses, squats, dead lifts. All of these exercises make use of the muscles that can bear the most weight, thus increasing effort, thus forcing your body to get stronger faster than isolation workouts alone.
Also, you are maximizing your time if you perform compounding. If you concentrated on one body part at a time it could take you forever to finish a workout.
Instead by training multiple muscles at once you are trimming down the time it takes you in the gym and then you are off to enjoy the rest of your day.
If you are curious to see a sample of how Ludacris does it in the gym, check out this video.
Some of these may come as a surprise or may even be a little funny. But I comprised a few of the mistakes that many beginners may make in the gym.
I cannot tell you the number of people that I have seen or should I say smelled over the years. I get it, you are going to sweat anyway and may just roll out of the bed into the gym.
But if you were stinky before bed or even had some borderline funk, odds are that the stench will be increased while working out.
It is unfair to everyone’s nose around you to not at least take a quick shower before the gym.
Me personally, I am a night sweater so I KNOW that in the morning my booty needs some soap.
If I am working out in the morn I typically will take a 5 minute shower beforehand just to make sure that I do offend someone.
This may seem like commonsense but trust me some people are not doing it and smelling like old cheese from the time they first walk in.
Now if you are an all-natural person, I hear you. I still recommend some all natural deodorant at the least. No offense guys.
Bite off more than you can chew
This one is two-fold. First, a lot of beginners start off by lifting more than they can actually handle.
I have seen many dudes in particular lifting more than what they should and end up with a barbell on top of their necks.
Shoot, I am one of those guys that came into the gym overestimating what I could do and needed to scream for help. Similar to this guy in the video below.
The only difference is I was in a Planet Fitness, embarrassed, with plenty of snickering females watching from the safety of their tread mills.
I also did not call for my dad because my mom is a strong lady. In all seriousness, you have to be careful. It is very possible to hurt yourself not even realize it.
Muscle strains sneak up on you man. Sometimes you can experience soreness and think its just normal “I go hard in the gym” stuff.
Then a week goes by and you still have horrible pain. Don’t overload your muscles. Warm up for brief period so your muscles can stretch and then rest for sixty seconds or so between heavy sets.
The last thing you want is your workout to be the cause of you not being able to workout. Seems counterproductive. Right?
The second piece to this is literally eating more than you can handle right before the gym. That’s right guys, I am talking about FARTS. Or flatulence if you want me to be a gentleman about it.
If something makes you gassy (i.e. baked beans, deviled eggs), avoid it before the gym. I know that farts are natural and I will even excuse a little one here and there.
However, everything already smells in the gym and no one want to hear your trumpet.
Lack of Planning
Preparation is key to not only get started to stay on track. Have you ever seen the person that walks into the gym, stands there for 5 minutes, and then finally picks something to do?
I always wonder if that person had a plan.
If you approach your sessions in this manner then you will likely only work the body parts that you enjoy to workout.
Or worst and only workout one muscle group over and over again. It’s important to note that if you do not use a muscle over time you may lose that muscle.
Why do you think that there are senior exercise groups? Granny ain’t trying to go to the nursing home early due to a loss of function.
My point is that you must plan for success and doing a split workout where you have days for specific muscle groups.
This ensures balance of growth and strength throughout your body.
Unless you want to look like Mr. Incredible and that would not be hot for any guy nor chick.
Your body hurts, you can barely walk up a flight of stairs or raise your arms above your head without some pain, you doubt that yesterday’s workout was worth it.
Does this sound like you?
Are you wondering what to do for sore muscles from working out? There are plenty of remedies to help you.
If you are more of a natural cure kind of person then try drinking cherry juice to reduce any swelling.
Or if you are a “just give me the place to go so I can buy something now man” type—Try Absorbine Jr. It is a pain relieving liquid that quickly is sucked up into your muscles and heats the pain away.
Similar to Icy Hot without the icy part. Below are a few more ways to aid your achy body.
Roll your pain away
I have never used foam rollers but I see people in the gym use them all the time and they swear by them. The idea is to release knots in your fascia. Fascia is the stuff that connects your muscles together.
Although it hurts while you are working out these knots the benefit outweighs the pain.
Think of it as a massage that you control, that may not cost you more than a one-time fee of twenty bucks, that you can use whenever/wherever.
Oh and Lebron James uses foam rollers too. Hey I figured why not throw an athlete in here as an example. If he uses it, then it has to be effective right?
Protein before bed
Feed your muscles overnight. Your body is basically fasting overnight. Think about it.
Nothing is going into to it for eight or more hours. And for some folks that eat dinner early in the evening this period can be even longer.
In college I remember a friend of mine asking if she should stop eating around six o’clock so she didn’t get fat.
At the time my response was “I eat whenever I feel like eating. You’re crazy to starve yourself.” I still feel that way.
There was a time in my life where bulking was all that mattered so I would set alarms to wake myself up just to eat and go back to sleep.
I really didn’t gain that much fat or muscle. So I wouldn’t worry about it. The extra protein will help repair. Plus you do not have to have a whole chicken, just a little protein will do.
Protein after your workout
As a rule of thumb you should have some protein after your workout.
So your body has enough nutrients to build up and repair the muscle you have just broken down. I always drink a shake within thirty minutes after my workout for this reason. Why within thirty minutes?
Because there is a small window where your body is the most receptive. Some folks even sip a shake throughout their workout but I really have anything besides water while I work out, otherwise I feel bloated.
My recommendation is to drink it before and after a workout to save your stomach.
I could not find any scientific data to back a direct correlation between sleep and muscle recovery but we do know that the human body makes use of protein while you sleep.
So getting more rest combined with adequate protein intake should do the trick to aid in bringing your muscle back to life.
As with most activities the lack of sleep will negatively impact your body. On a side note, lack of sleep causes a rise in cortisol levels.
The spike in this hormone is related to weight gain. So not only should you rest up for soreness but to help your belly.
Yes you can to pain relievers
You can us pain relievers but they can slow muscle growth. The pain you feel say in your quads or calves after an intense squat or lunge session is all part of the process of muscle development.
If your goal is to grow your muscles then I would not recommend taking any aspirin or ibuprofen before or after a tough workout.
If the pain is unbearable for the few days that it will last then go for it.
The only time I can remember using ibuprofen for sore muscles was when I injured my wrist (but at the time I didn’t realize it) and needed the inflammation to go down so I could continue lifting.
By the way, that is not a smart idea either.
Tub of ice
An ice bath is said to ease your aches and pains for up to twenty-four hours afterwards.
Many marathon runners and NBA athletes use take ice baths immediately after the marathon or long game.
The downside is well….Brrrrrrrrrrr.
I hope that this post helps you find a technique or solution so you do not lose steam as you begin to transform your body.
The worst thing that can happen is that you lose momentum after working so hard to convince yourself to go to the gym.
Lost momentum can reverse everything you have gained and built. Do not let soreness be the reason to retreat back to bad habits.
If this was beneficial or interesting, leave a comment and share with a friend.
In this video I recommend 3 ways to boost your metabolism. There are definitely ways to speed your metabolism up.
You do not have to suffer with excess weight because you think that your genetics will not let you lose or if you think you are too old to change your body.
Yes it is true that once you hit your forties the metabolism drastically changes BUTTTTT….you can fight against it and win at any age.
All you need is to start with small changes. You have the power and I believe in you.
Check out the video and leave me some comments if something is interesting or if you have questions.
I can’t wait to hear from you.