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How To Use The Subway Calorie Counter

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How To Use The Subway Calorie Counter



One of the reasons that Subway Calorie Counter is looked up so many times each day is because the sandwich chain has marketed itself as a healthy solution to fast food. You can go into any Subway Sandwich shop and have one of seven 6 inch sandwiches made in less than 5 minutes that has 350 or fewer calories and 6 or fewer grams of fat.

The sandwich options include: ham, turkey, ham and turkey, veggie delight, oven roasted chicken breast, roast beef and the turkey club. At 370 calories, the hot Sweet Onion Teriyaki chicken sandwich just misses the mark, but still comes in at just 5 grams of fat.

That’s not to say that you can eat anything you want at the restaurant. The Subway calorie counter clearly shows that some sandwiches are off limits for dieters. For instance, the 6 inch tuna sub has 530 calories and 31 grams of fat – and that’s before you add any extra mayonnaise.

Subway’s hot sandwiches can also be diet killers. The 6 inch Toasted Bacon and Chicken Ranch, Toasted Chicken Parmesan, and Toasted Meatball Marinara all have more than 500 calories and the meatball sub has 24 grams of fat.

But the hot sandwiches aren’t the only diet busters. Double the size and you double the calories. The only two sandwich sizes at Subway are 6 inch and 12 inch. The foot long sandwiches all have twice as many calories.

Another pitfall to watch for on the Subway calorie counter is the double meat or double cheese options on any sandwich. The double meat turkey has 340 calories versus only 280 in the regular version.

The kind of bread you choose to have your sandwich made on can also affect the number of calories. The default 6 inch Italian (white) bread has 190 calories by itself. But, the deluxe breads, like Honey Oat and Parmesan Oregano can increase that by 50-60 calories by itself.

Adding cheese also increases the calories. While cheese comes standard on the sandwiches without an extra charge, it is represented separately on the Subway calorie counter. Cheese adds 40 to 50 calories per six inches.

Some condiments like mustard barely register in terms of calories. Others, like mayonnaise can pack on 110 calories for a normal serving.

When you look at the Subway calorie counter, you’ll find that the breakfast sandwiches are no diet bargain which range from 270 to 510 calories. Your best bet is either the egg and cheese on a deli roll or a honey mustard and ham on a deli roll. Stay away from the Chipitole Steak and Cheese on a 6 inch roll breakfast sandwich.

Keep in mind that there’s more on the menu than sandwiches as well. Chips, cookies, and sugary sodas will all add calories to your meal. Fortunately, Subway features the Baked Lays brand of chips which can have as few as 110 calories in a serving.

Use the Subway calorie counter to help you plan a healthy lunch or dinner at this fast food spot that is friendly for dieters.
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BONUS :
How to Build Arm Muscle

The image of an impressively extended bicep can impress even the most hardened weight room warrior. With time invested in the gym and a smart, balanced diet you can learn how to build arm muscle to get a physique that will meet even a trainer’s seal of approval. The process of building up arm muscles requires a full approach to effective methods for building up your forearms, biceps and triceps supplement with proper protein intake. Building up impressive arms is certainly within your research if you’re willing to put in the effort with concentrated exercises, a disciplined diet and consistency in hitting the gym.

Importantly, your arm muscles go well beyond just the large bicep and triceps muscle groups: training your complete arms, including the smaller muscles in your arms, is a necessary part of learning how to build arm muscle for the long run. Resistance training exercises, such as pushups and pull ups, are effective ways to build up arm muscles by toning your entire arms. Proper technique in resistance training puts selective pressure on your arm muscles, and can build, as well as tone, your entire arms.

The importance of a complete plan for how to build arm muscle

While body builders and athletes are proud to show off well toned, muscular arms, having strong arms is important for nearly anyone focused on overall fitness levels. Your arms are an important source of overall body muscle, and can help take pressure off your chest during exercise as well. Athletes find that effectively calibrated training routines focused on how to build arm muscle can increase athletic performance and give them an edge on the field as well. Over time, nearly everyone from world class athletes to casual exercise participants can experience a loss of muscle mass and a plan to build up arm muscle can help keep your upper body in shape for years to come.

A combination of targeted, precision exercises for the arms should be supplemented with complete arm exercises to train the entire arm. Large scale exercises include push-ups, and you can use various grips, arm lengths and postures in order to specifically target parts of the arms such as triceps, forearms or shoulders. Balancing an approach to a full, balanced plan for how to build arm muscle ensures you limit the risk from injury while building up a sustainable, symmetric physique. A certified trainer can ensure you’re using proper pushup technique during the process, and can also help introduce you to specialized exercises such as hand grips, concentrated pull ups and close grip bench press routines that help to target specific parts of the arm.

Any effective workout aimed at building up arm muscle should include lean protein intake: giving your body the necessary amino acids to build up the arms and repair strained muscle tissue is important to strength training. You can find a number of lean protein shakes which you can take during and immediately after your workout routine: proper protein intake within minutes after your workout helps to ensure improvements in overall muscle mass. A well balanced diet with lean protein gives your body the necessary nutrients in order to begin replacing fat with muscle and help to build up muscle mass over time. Take a gradual approach to increasing both your weights, repetitions and protein intake as you build up your arms over time.
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