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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!
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