Steve Noviello reveals his weight loss secrets - Dallas News | myFOXdfw.com

Steve Noviello reveals his weight loss secrets

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Thousands of FOX 4 viewers have called, clicked or commented, all saying the same thing: they've noticed there's a little less of Steve Noviello than there used to be, and they're wondering how he got in shape. 

The key has been healthy eating and figuring out how to do it on a budget.

"My best piece of advice would be planning ahead," said Miguel Martinez, the man behind Noviello's plan, who's a body and image coach and International Federation of BodyBuilding & Fitness pro athlete.

Martinez is responsible for pound purging and jaw-dropping transformations that can be found on his website, builtbymiguel.com. It's not cheap to train, but it's worth every cent.

Martinez recommends eating every two to three hours to maintain a good metabolism, and his menu is packed with protein. 

"Tilapia is a really good fish -- it's high in protein and low in fat," said Martinez.

It's also among the lowest priced fish, and if you think the idea of preparing it at home stinks, the folks at the fish counter at Whole Foods will cook it for you for free.

Something else Martinez is a big fan of is egg whites. You can buy individual eggs, or by the pint, and they stay good for a long time, so if they're on sale, stock up.

If not, buy in bulk. If you buy a case at a time, Whole Foods will give you 10 percent off your purchase.

Proteins get paired with healthy complex carbs early in the day, like oatmeal and sweet potatoes, and green carbs, like asparagus, broccoli and spinach, in the afternoon.

When it comes to buying chicken, there are family packs that are pre-packaged and discounted per pound. But if you can't find one that has enough chicken in it, head over to the butcher counter, and they'll make you one fresh and still apply the discount.

Lean red meat adds variety and helps build muscle. Ground buffalo, for example, is packed with flavor and only about four percent fat.

Noviello was able to buy a week's worth of meals for about $100, which amounts to less than $4 a meal. It's not necessarily a big financial commitment, but a personal commitment is paramount.

"Some people do it for a day, then cheat a day, then do it for a day, then cheat, and say, ‘Well, I've been doing this for two weeks,'" said Martinez. "Well, no, you haven't been doing it at all."

Planning for meals is part of the equation, and preparation is the other. Timing is everything, so use it to multitask.

While a pan is preheating, oatmeal can be prepped and put in the microwave. As your meat starts to cook, the grill can get heated, water can set to boil and the potatoes can get prepped.

Boiling water for green beans can be reused for blanching your broccoli, so that there's no need to wait for more water to boil.

When using an at-home steamer, you can take the bigger pieces and put them on the bottom so they get more direct heat and they cook faster.

Laying out containers makes the process easier, and as      things finish cooking, ingredients get assembled.

One hundred dollars, 26 meals and a full fridge -- that's a sure sign of a successful week ahead.

The following is a look at Noviello's daily meal plan:

 

UPON WAKING

30 minutes cardio on an empty stomach (black coffee only if necessary)

 

AFTER CARDIO/BREAKFAST

1 pint organic egg whites scrambled

1 cup cooked oatmeal

 

2-3 HOURS LATER

6-8 ounces lean protein (salmon, buffalo, chicken breast, ground turkey, tilapia)

Complex carb (steamed sweet potato, brown rice)

Green carb (broccoli, asparagus, green beans, spinach)

 

2-3 HOURS LATER:

6-8 ounces lean protein (salmon, buffalo, chicken breast, ground turkey, tilapia)

Green carb (broccoli, asparagus, green beans, spinach)

 

2-3 HOURS LATER:

6-8 ounces lean protein (salmon, buffalo, chicken breast, ground turkey, tilapia)

Green carb (broccoli, asparagus, green beans, spinach)

 

BEFORE BED:

4 ounces lean protein (buffalo preferred or casein protein shake)

 

Supplement sparingly with snacks (handful of almonds, EAS protein shake)

 

1 gallon of water each day

Cardio six times a week

Weight training four times a week

 

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