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GIVE YOUR WORKOUT AND DIET A NEW SPIN


How to MOVE:

DO IT IN THREES

Any workout has three variables: weights, intensity, and volume. To

keep your body guessing, focus on one variable per workout: Increase

the weight but lower the number of reps one day; lower your standard

weight but add a set the next; use your standard weight but do more

reps faster on another.

SHORT-CIRCUIT YOUR ROUTINE

Blast fat with a circuit that includes strength training and cardio:

Do a set of push-ups, jump rope for a minute, do a set of squats, jump

rope again; continue to alternate strength and cardio. You're building

muscle while keeping your heart rate high.

USE YOUR BODY WEIGHT

Body Weight training is really effective and can be done anywhere, at any time!

Since you are using your best tool, which is your own body, you will burn

major calories, increase in fitness, increase your strength, improve your mobility and

build great core muscles! And it's completely free. So pick a few challenging body weight

exercises such as burpees, squat jumps, push ups, knee highs, jumping jacks, lunges, plank taps.

Make up a workout and try 45sec or 1 min of each.

What To EAT

MINIMIZE REFINED CARBS

Out: most breads, cookies, chocolate, white rice, nearly every cereal

and anything with corn syrup or sugar. As soon as you swallow a

refined carb, it starts to spike your blood sugar, which produces

excess insulin, a hormone that can be responsible for holding on to

fat stores.

EAT FIVE TIMES A DAY

That means three meals and two snacks: one between breakfast and

lunch, and one between lunch and dinner. You'll have a steady stream

of energy; plus, less food more often isn't as taxing on your

digestive system as three big meals, adding that five daily feedings

stabilizes your blood sugar, so you won't have crazy mood swings or

hunger pangs.

UP YOUR PROTEIN

A Zone-inspired diet--a balance of protein, complex carbs, and fat in

every meal and snack--to protect against insulin overload. The benefit

of high-quality protein, like chicken, turkey, and low-fat Greek

yogurt: It contains amino acids, which help muscles recover after

workouts.

LIMIT YOUR LIQUIDS

Ditch juices, vanilla lattes, and sodas--all have unneeded sugar and

calories. You drink for three reasons,..If you're thirsty, drink

water. If you need stimulation, drink black coffee. If you want to

take the edge off, choose a vodka martini or a similar non-mixed,

simple drink. In other words, no mojitos!

Don't forget to grab your FREEBIE & Kick-start your WEIGHT LOSS by getting your FREE 'GETTING BACK ON TRACK' E-BOOk by clicking here http://bit.ly/21TzGVt

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