Let 2012 be your year for greater transformation as you consider the following EASY ways to get lean and healthy!
Over time if you practice these habits you will begin to notice fat loss and a leaner healthier you...go for it! In 2011 I began to make these kinds of changes and have seen the most results of any year in my fitness pursuit... IT WORKS!!!
1. Begin this morning ritual...
Drink 2 cups of ice cold water first thing upon waking along with 1 g of vitamin C.
Eat a high protein, high fiber breakfast... like eggs and oatmeal with spinach or a protein shake made of berries, spinach or kale, oatmeal, almond milk and protein powder.
Do a quick metabolic jump start activity like a set of burpees, squats and planks... 3 sets of 60 seconds each for each exercise... I would do this right after drinking my cold ice water before I eat breakfast... should only take 10 minutes max.
Have a high protein snack mid-morning... like banana with 2 tblsp of peanut butter or a handful of nuts.
If morning is the best time for your workout... do your extended more intesnse workout then. Be sure your are doing metabolic resistance training with intervals... (see more detail below).
2. Mid-day ritual...
Drink green tea before lunch.
Eat a carb and protein combo for lunch... (NO FAT SOURCE)
Have another high protein snack mid-afternoon... like cottage cheese and apples or yogurt with nuts.
3. For dinner have high protein and veggies with a good fat source (olive oil, coconut oil or grapeseed oil)... NO CARBS ALLOWED AFTER LUNCH!
4. Get support! If you have a good friend who can keep you accountable, encourage you and take an interest in your health pursuits you have a much greater chance at being successful! Check in with each other daily! Keep each other going and make that committment!
5. Track your body composition.... Take measurements at your waist, upper arm, mid thigh and hips... Seeing inches come off is a much better measurement to how you are doing than is checking the scale... don't become obsessed with the scale... our weight fluctuates based on salt and water intake and our hormonal cycles... It's just not reliable and who really cares how much you weigh as long as you are losing FAT and gaining muscle!!! Put more emphasis on the way your clothes fit and on measuring body comp! Ditch the scale!
6. Take a before photo... this too will give you the motivation you need as you see the transfomation take place before your eyes.
7. When you workout... PLEASE ditch the slo-go cardio workout! Slo-go cardio will not give you the results you are looking for... Instead do a 20 minute high intensity cardio followed by metabolic resistance training! (See my post entitled... "HIIT", or High Intensity Interval Training for more detail). For resistance choose exercises that will not only challenge your muscles but will also increase your heart rate... Think... how can I make my workout really work my body? You want your workout to be as challenging as possible so that your body will keep woking hard to burn calories and fat all day and into the night!
Try jump squats, burpees, push-ups, pull-ups, bent over rows and deadlifts! Look these exercies up online and you will find all you need to learn how to do these exercises... or call me to set up a few personal training sessions and I can help you get started and design a workout especially for you and your current fitness level. Just remember you need both cardio and resistance training to burn the most fat during a workout! Be sure to make your workout intense and you WILL see results! If you have access to TRX straps check out a recent video I posted for some ideas... http://youtu.be/lRvlDrTEFB4 (keep in mind this was a video I recorded for ideas for other trainers)
I can't wait to begin my workout plan for 2012... I rested up this past week and my body is screaming to get back into the gym...
If you workout at Four Seasons in Bloomington check out our new R.I.P.P.E.D class! It incorporates everthing I mentioned above for a highly effective fat-burning workout! Come join me Wednesday nights at Four Seasons 2 at 6:30 in the Strong Studio! See you there! Would love to help encourage and keep you accountable to go for it in 2012!
