The Eat-Clean Diet was created by Tosca Reno and is based on the belief that by eating clean, unprocessed, whole foods, dieters will learn healthy eating habits that promote general health and weight loss. Reno stresses portion control and advises dieters to eat six small meals a day that range between 300 to 400 calories per meal. Reno recognizes that exercise is an essential part of losing and maintaining weight loss and advises dieters to incorporate daily exercise into their life. The Eat-Clean Diet advises dieters to write down an overall goal and list smaller weekly exercise goals that will help them achieve their overall goal. Below are several workout recommendations for the Eat-Clean Diet.
Cardiovascular exercise helps strengthen and make the heart more efficient. On the Eat-Clean Diet, dieters are advised to complete 5 to 6 cardio session of 30 to 45 minutes a week. By completing cardio, individuals will improve their overall health and accelerate weight loss. For beginners, Reno advises that they get outside and walk. As you advance, Reno recommends either jogging or working out at a gym. She advises using the treadmill, elliptical or stair climber at the gym. For individuals who are motivated by group fitness, Reno recommends step classes, dance classes, water aerobics, kickboxing classes and adult sports leagues.
According to Reno, a great way to maximize weight loss or to break through a plateau is by adding strength training to your workout routine. For individuals on the Eat-Clean Diet, strength training three times a week for 30 minutes is advised. For beginners, Reno advises to start by working out on machines until you have strengthened your core. When lifting, dieters should work opposing muscle groups like biceps and triceps or back and chest. To build muscle endurance, individuals are advised to use light weights and complete 2 to 3 sets with 14 to 20 repetitions per set. To build muscle strength, lifters are advised to use medium weights and complete 3 to 4 sets with 8 to 12 repetitions per exercise.
Tosca Reno states that stretching is an essential part of working out because it removes toxins, reduces soreness, encourages blood flow and helps prevent injuries. Individuals are advised to incorporate yoga into their routine 2 to 3 times a week or to stretch after each cardiovascular and strength training session. When stretching, Reno recommends static stretching where individuals hold a stretch for 30 seconds.
The Eat-Clean Diet recognizes that fitting in workout sessions nearly every day can be daunting. But, as Reno recommends, making exercise a regular part of your life will help you lose weight, improve your overall health and slow down the aging process. To recognize all your workout progress, keep a workout journal where you keep track of your workout time, your heart rate, the weights you lifted and the number of sets and repetitions you were able to lift. By keeping track of this information, dieters will be able to keep track of their progress and recognize improvements toward their overall goal of a healthier body and lifestyle.