Actor and martial artist Ian Lauer has seen a ton of information out there on diets and training, but most of it is geared toward major weight loss — there’s not a lot available for those already in decent shape, wanting to take things to the next level. That’s why he’s sharing exactly how he exercised and what he ate to lose six pounds in four weeks while retaining strength and health.
WORKOUTS
“My workouts consist of five 20–35-minute resistance training sessions in my home gym, one body part per session. On average I do 4–6 exercises per workout and five sets of 10–15 reps.
For my cardio I engage in martial arts training 5–7 classes per week. Each class runs about an hour and varies in intensity. For your own cardio I suggest that you simply find an activity you enjoy doing regularly that gets your heart rate up.
This has been my routine since the beginning of COVID-19. I didn’t change any of it during this four-week period.”
MEALS
“My eating was 90% ICON meals with an occasional protein shake and glass or two of wine or beer during the weekend. I flavored the meals with ICON seasonings, and a little ketchup once in a while.
These are my exact ICON meals for the entire 28 days broken down into a week-by-week order:
Week 1
- 5 Signature Blackened Salmon and Root Veggies
- 7 Custom Meals: Bison (8 oz), Saffron Rice (1 cup), Broccoli (2 oz)
- 5 Custom Meals: Ground Turkey (8 oz), Saffron Rice (1 cup)
- 7 Custom Breakfasts: Eggs (4), Bacon (5 oz), Oatmeal (1 cup)
Week 2
- 3 Signature Blackened Salmon and Root Veggies
- 2 Signature Masala Curry Chicken
- Identical Custom Meals to previous week
Week 3
- 3 Signature Salmon Rice and Green Beans
- 2 Signature Big Breakfasts
- Identical Custom Meals to previous weeks
Week 4
- 3 Signature Blackened Salmon, Rice, and Root Veggies
- 2 Signature BBQ Chicken Sliders
- Identical Custom Meals to previous weeks
It is possible to get great results while enjoying yourself, as long as you set yourself up for success. I’m happy to say ICON Meals does that for me. See what’s on the menu today.
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