You’ll probably remember Jorge Garcia from Lost. The actor has managed to lose a lot of weight in a reasonably short time.
His drive to lose weight came from his family and friends’ concern for his obese stature. So Jorge Garcia took a simple two-part program on dieting and exercising.
The food and physical activities ensured that Jorge reduced his 400lbs weight significantly.
He consulted weight-loss experts who guided him on this journey.
So here’s what Jorge Garcia ate and how he exercised.
Let’s get to it.
The Weight Loss Expert’s Guide To Losing Weight
Experts advised Jorge Garcia to follow a GM diet. Yes, GM here stands for General Motors. The seven-day meal plan and exercise can help you lose weight pretty quickly.
Let’s explore the meals and exercises you should use.
The 7-Day General Motors (GM) Diet Plan
The first day is all about fruits. According to experts, the fiber content of fruits makes them ideal for weight loss.
Although the GM diet plan allows you to satisfy your cravings at all times, you must be careful about what you eat. Consumption of certain fruits, contrary to general opinion, would make you gain weight. So you must identify and avoid them.
However, the plan encourages followers to take a lot of melons as it increases weight loss.
In addition to the fruits, take eight to ten glasses of water to remove broken fats and for general body detox.
As a child, you probably heard adults say things like: Eat all your vegetables! Well, here it is again.
Only this time, you know better.
The second day of the GM diet is strictly for veggies. You can have it raw, cooked, or a mixture of both. Plus, you can have as much of it as you want.
Albeit, you want to restrict potatoes to breakfast.
The third day combines fruits and vegetables. Since you’re already used to both from the first two days, today should be easy.
Fruits contain complex carbs that will energize you and help you to focus. Avoid banana and potato, but continue to take lots of water ( about twelve to fourteen cups) to stay hydrated.
You must have lost two to three pounds by now, and in the next two days, you’ll still lose double that weight.
At this point, you’re halfway there.
On the fourth day, you’ll satisfy any banana cravings you had in the first three days. Today, you can take:
- Eight medium bananas
- Three glasses of skimmed milk
- Wonder soup, and
- A lot of water
If you’re new to the GM diet, today’s diet might sound difficult to you. Albeit, the day by day progression is an easier and more organic transition.
Plus, you won’t want to stop because you’ve probably lost up to seven, or even nine pounds by now.
The fifth day is an interesting one for non-vegetarians. You’re free to take fish, chicken, or beef along with six tomatoes.
If you’re a vegetarian, replace the meat with brown rice and cottage cheese with the tomatoes.
The tomatoes are a good source of lycopene, and the fiber content would aid digestion The meat, on the other hand, adds protein and Iron into your diet.
You can increase your water consumption by four glasses for better metabolism.
The quick protein and Iron you get here would help your body with regeneration and growth. Albeit, you want to keep it at 20 oz to avoid an accumulation of fats.
However, if today’s diet doesn’t satisfy you, let the fact that you’ve reached day five encourage you to go two more days.
Like day five, today’s meal is a feast for non-vegetarians. You can take 20 oz of beef, except that this time, you don’t include tomatoes.
Plus, apart from potatoes, you can have as many vegetables as you want.
Again, you can replace the meat with cottage cheese if you’re a vegetarian. You also add the wonder soup with about 14 glasses of water.
Your body can adjust to the GM diet plan at this point. So, you’ll notice obvious improvements in the appearance of your skin.
Today’s the last day of the GM diet. If you followed it to the letter, you’d be feeling light by now.
The fruits and vegetables are back. You have no restrictions on the number of vegetables you can eat. You even get to take fruit juice as long as you don’t add sugar.
You’ll also take brown rice with a lot of water. Since starch is heavy, you might want to take rice for breakfast. In that way, you’ll keep your energy high for the last lap.
Notice the continuous mention of brown rice?
Well, that’s because you need whole grains if you want to include carbs in your weight loss plan. The brown rice contains the bran, germ, and endosperm. Whereas to get white rice, one must remove the bran and germ.
This process removes nutrients and fiber from the rice. The sad part is even when it comes enriched with nutrients, it still loses its fiber content.
If you feel the rice would be too heavy for breakfast, take heavy fruits like papaya and melons.
Foods You Must Avoid In This Period
Within the seven days you choose for your GM diet, you must avoid certain foods.
Although you’re to take only fruits on the first day, avoid bananas. Day two allows you to eat veggies, but you can’t use oil in your preparations. So forget about that favorite chips for that day.
On day three, you can take any fruits and vegetables apart from bananas and potatoes. Meanwhile, the only fruit you can take on the fourth day is banana. Albeit if you don’t take banana and milk, you can use fig and soy milk instead.
Apart from day two, avoid potatoes on your vegetable days.
Other fruits to avoid include:
- Cherry, and
Jorge Garcia’s Exercise Plan
Apart from eating healthy, Jorge Garcia also used exercise to his benefit. Here are the exercises he used and why they benefited him.
This exercise contracts and relaxes your upper arm muscles, deltoids, and trapezius. Arms circles help you make full motions with your shoulder joints.
You can complete this exercise in less than seven minutes.
You can do your arms circles anywhere and at any time. Follow the video above. The exercise takes only four steps. The fifth step is just a repetition of previous steps.
Step #1: Stretch your arms sideways, parallel to the floor.
Step #2: Stand at ease with your feet apart at shoulder-width
Step #3: Gently circle your arms forward, increasing the circle gradually until you begin to feel that your triceps are stretching
Step #4: Do step three for about ten seconds and then reverse the direction
Step #5: Repeat steps three and four for about five to seven minutes.
Some of the benefits of arms circles exercise include
- Helping reduce joint pains
- Lowers your difficulty with lifting things
- Boosts blood circulation
- Loosen shoulder muscles
Wrist rotations help you burn fat in your arms. You can perform this exercise without using equipment like the instructor in the video used. But using equipment adds extra weight to those rotations, meaning you’d burn more fat in less time.
See the image below. That’s the exercise without equipment.
Note that this exercise focuses on your forearms only. Here’s how to do your wrist rotations,
Step #1: Grab your weight, maybe a dumbbell
Step #2: Put your arms by the side of your body
Step #3: With your palm pointing upwards, make your arm form a 90 degree
Step #4: Make your hands turn downward and inward such that your palm points down
Step #5: Now turn your hands backward and outward.
Step #6: Repeat the reps for three to five minutes
What you’ll gain from doing this wrist rotation exercise,
- Burn fats around your wrist
- Build strength in your forearms
- You don’t need any special equipment
- Makes your hand and wrist stronger
This exercise is pretty simple. Here are the steps.
Step #1: Grab your lightweights
Step #2: Push your shoulders slightly backward
Step #3: Place one foot slightly in front of the other
Step #4: Bend your knees forward slightly
Step #5: Elbows tucked into your waistline
Step #6: Pull your abs in stretch your neck upwards a little
Step #7: Now move your arms out and in, sideways as if opening up your arms
You can vary this exercise to include moving your arms upwards at intervals. Make sure to keep your arms between an angle of 45 to 90 degrees. So you’re not stretching your arms out fully at near 180 degrees angle.
The main benefit of the Shoulder Rotations exercise is that you’ll have stronger shoulders to make your arm movements easier for other weight loss exercises.
Here are the steps for your neck rotation exercises.
Step #1: Sit tall and raise your head with your facing looking forward and the crown of your head towards the ceiling
Step #2: Put your shoulders back, down and relaxed
Step #3: Take a deep breath as you roll your shoulders up and back, and then down and forward. Do this three or four times
Step #4: Next, bend your head towards your neck until you feel a gentle stretch at the back of your neck. You can add a little more pressure by taking your arms up and wide and placing your hands at the back of your head.
Step #5: It’s time to stretch your neck to the sides. Take one ear across to the shoulder while keeping your head facing forward.
Do this while keeping your other shoulder down so that you stretch the opposite side of your shoulder. If you’re sitting on a chair, you can hold the underneath of the chair for maximum effect.
After that stretch, you can come slowly back up, and then do the same stretch on the opposite side of your neck.
You can vary your neck stretches in multiple directions to make sure you exercise every part of the neck. Some of the benefits you’ll enjoy from this exercise include
- The immediate sense of relief that comes from a boost your state of mind
- Help your body relax by releasing the stress when you stretch your larger muscles
- Get in a better mood by stretching the small neck muscles
Running or Jogging
Although you can jog or run, for more consistency, you may want to job more than run. Above is a video about slow jogging. Slow jogging takes just one minute, and you can do it multiple times a day.
The process is pretty simple. Here’s what to keep in mind.
- Take small steps and keep your pace small
- Make sure your back is straight
- Keep your shoulders relaxed and let your arms move naturally
- Breath as you’d normally do, naturally
- Raise your chin a bit and look far ahead
- Consciously make your forefoot land first and don’t kick the ground
You can benefit from this exercise in many ways. But some of the many benefits include
- Increase in your body’s endurance without working it to the point of pain
- Boosts your body’s intracellular activity, oxygen flow, and glycogen stores
- Improves the working of your respiratory, cardio, and muscular systems
This is a pretty straightforward exercise. You’ll run up and then down your stairs or use an accessible public facility, like a stadium, for this exercise.
You can change up your running styles, and you can even run on a spot. This exercise makes you work against gravity, developing your strength and endurance.
Stair Running burns more calories per minute than jogging. So this can be a quick option for losing weight when you do it regularly. The exercise helps you shed weight and tones your muscles.
You can do this exercise for 15 minutes daily.
Here are the steps for a sit-up exercise.
Step #1: Lie flat on the ground with your back and the back of your legs touching the ground
Step #2: Bend your knees so that your feet are flat on the ground
Step #3: Put your fingertips to your temples with your elbows nice and wide
Step #4: Lift your chest while bringing your elbows in, so they hover in the air
Step #5: Lower your body down with your fingertips still at your temples
Step #6: Repeat steps four and five again
Some of the benefits you’ll enjoy from sit-ups include
- Diaphragm strengthening
- Improve abdominal muscle mass
- Strengthen your core
- Burn calories in your body
- Improve your body posture
Air cycling is a simple exercise to help you burn a little more calories. The two simple steps here are,
- Lie with your back flat on the floor with your back
- Bend your hips and perform a cycling motion with the legs
The main benefits of this exercise are that it mobilizes your hip joints and improves your endurance.
Push-ups help you build strength. It’s great for burning calories. A 150-pound person will burn 28 calories for every five minutes of push-ups.
Take a regular push-up position, but make sure you tighten your butt muscles.
Put your arms in a nearly straight line, vertical position when doing the standard push-ups. But the exception to this rule is when you’re doing a pseudo-planche push-up. Another
exception is when you’re doing sphinx push up which focuses on your triceps.
Following these instructions might make you feel like you’re exerting yourself more. But it makes for a high-quality push-up experience.
Breathing exercises are easy to do, and you can do them anywhere. Here’s how:
Step #1: Sit or stand but don’t lie down
Step #2: Stay in an upright posture, so it’s not difficult to expand your ribcage
Step #3: Breath in to expand your ribcage without lifting your shoulder area
You can do this exercise multiple times a day. So you can do it at three or four hourly intervals. This exercise increases the amount of oxygen that your lung gets.
Here’s re facial exercises to help you get the benefits of a facial improvement.
Jaw Exercises: Open your mouth wide and close it five times. Another one is to open your mouth slightly while you move your jaw from side to side.
Lip Exercises: Push your lips forward as if making the “Ooouuu” sound. And backward as if making the “Eeehhh” sound. You’ll also repeat this exercise five times.
Second lip exercise, you’ll pull back one corner of your mouth like a pirate, and you do it for both corners of your mouth five times. Hold a spatula between your lips, and if it feels too easy, make the spatula bounce while on your lips.
Tongue Muscles: Push your tongue forward and backward five times. Use a spatula, and then push the spatula with the tip of your tongue.
But you can also do other facial exercises, including facial massage. See the video above for guidance.
Some of the benefits of facial exercises include
- Relief of stress in your facial muscles
- Boost in blood circulation
- Strengthens your facial muscles
- It lowers the appearance of facial wrinkles.
Precautions When Losing Weight Like Jorge Garcia
Getting Jorge Garcia’s results won’t happen overnight. You want to be careful here.
- Don’t overstretch your body or make the diet too difficult to follow
- Lower or eliminate oil and ghee when cooking meat, fish, or veggies
- Eat only a little meal per time
- Pace yourself, don’t be in a hurry to get results
The idea here is to lose weight gradually, and not to lose it all of a sudden.
Jorge Garcia isn’t exactly trim and slim, but he’s been able to lose some of his body mass and is right on his way to losing more weight.