HOW TO MOVE
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; user your standard weight but do more reps faster on another.
DON’T GIVE UP ON PULLUPS
Pullups, which strengthen the lats, biceps, middle back, and shoulders are an effective upper-body exercise. To start try doing plank pulls. Lie with your chest under a weight bar set to knee height on a squatting rack. Grab the bar with an overhand grip and, keeping your body in one line, bend your elbows and pull your chest toward the bar. Lower back to start; do 10 reps.
ROW YOUR BOAT
Before you strength train, spend 10 minutes on a rowing machine to get blood flowing to all the muscles and joints in your body.
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 will build muscle while keeping your heart rate high.
HOW TO MUNCH
Minimize Refined Carbs – What’s out?
Most breads, cookies, chocolate, white rice, nearly every cereal, honey, and anything with corn syrup or sugar. As soon as you eat 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 3 meals and 2 snacks: 1 between breakfast and lunch and 1 between lunch and dinner. You will have a steady stream of energy. Less food more often isn’t as taxing on your digestive system as 3 big meals. 5 daily feedings will stabilize your blood sugar.
Up Your Protein
Balance of protein, complex carbs, and fat in every meal and snack. It protects against insulin overload. High-quality protein like chicken, turkey, and low-fat Greek yogurt contain amino acids, which help muscles recover after workouts.
Limit Your Liquids
Get rid of juices, coffee, and sodas. All unneeded sugar and calories.If you are thirsty drink water. If you need a stimulant, drink black coffee.
No Diet Soda.
Staying Healthy, Tips and Advice
Eating and Drinking is Important
Eat breakfast within an hour of waking up
Eat healthy fats everyday (i.e. avocado, olive oil)
Drink 2-3 liters of water per day
Drinking 2 glasses after waking up in the morning helps activate internal organs
1 glass 30 minutes before a meal helps digestion
Quick Food Facts
Spinach – high in fiber, keeps you full, aids in digestion, lowers high blood pressure, and strengthens immune system
Almond – reduces cholesterol, helps weight loss, boosts energy, alkalize the body
Spices for Weight Loss
Cinnamon – helps reduce blood sugar, helps carbs process healthier
Cayenne Pepper – contains capsaicin, which burns fat
Ginger – acts as a diuretic, improves gastric mobility, and hinders cholesterol absorption
Black Pepper – boost metabolism, improves digestion
Having a flat stomach comes from eating right, and cardio, not from doing endless sit-ups and crunches!
If focusing on weight loss goals, weight yourself in the morning as soon as you wake up before eating or drinking to get an accurate number
Stretching AFTER the workout is ideal, as the muscles are still warm
Fewer reps, with higher weights will increase muscle
More reps, with lower weights will maintain muscle
Mixing up your workout routine is important, this way the body is constantly challenging itself, and not just going through the same motions.