TOP 2 EXERCISE TIPS:
Nothing Beats the Power of Whole Body Workouts, Making Your Body The Terminator of Fat:
This means doing a Five-Exercise Circuit focused on your upper and lower body and everything in between. Do this at least three times per week with a day of rest between workouts and you’ll be wondering when you’ll be starring in the next 300 movie.
Here’s the plan: We’ll call this the 50-10 Split. For 50 seconds, I want you to work as hard as possible, busting your butt off each set. For the first set, you’ll have your double-leg exercise (the squat); the second set, you’ll have your pull (the renegade row), for the third set you’ll have your single-leg exercise (the lunge); for the fourth set, you’ll have your push (push-up) and for the final set you’ll have your core (the Plank).
The 50-10 Split
50 seconds of Squats
10 seconds of Rest
50 seconds of Renegade Rows
10 seconds of Rest
50 seconds of Lunges
10 seconds of Rest
50 seconds of Push-ups
10 seconds of Rest
Lastly, 50 seconds of Plank
Rest for 10 seconds
Repeat 4x, starting back at Squats
Perform up to 4 rounds without rest in between for a killer 20-minute total body workout, leaving you drenched in sweat and shedding away your gut, leaving you looking like a Greek statue.
Intervals, Did Someone Say You Look Like Your 20?:
Want to burn 9 times more body fat than running on a treadmill for 45 minutes and keep it burning for 48 more hours afterwards? Spend 20 minutes doing Intervals and not only will your heart be thanking you in the future, but so too will your body when the weight starts dropping like flies.
Here’s the plan for intervals:
Preparatory Period for those who like Running: On the first week, 3x a week, I want you to be able to work up to jogging at least one fourth a mile. I don’t care how long it takes, as long as you can do the entire ¼ mile without resting. The next week, I want you to do the same thing, except work up to half a mile. On
the third week, I want you to put all your effort into running a full mile. This gives your body a good-prep period before you start the hard work to help avoid shin splints and all the other nasty injuries that’ll keep you from
losing weight.
If you choose to do something else besides jogging, say rowing. Keep the plan the same way, just substitute jogging for rowing.
Preparatory Period for those who like Jump Roping: Oh, and if you wanted to do jumping roping. Here’s a separate plan. On the first week, 3x a week, work up to jump roping for 10 straight minutes. Make sure your arms aren’t flailing, and only your wrist is spinning the jump rope. The next week, jump rope for a total of 20 minutes. On the third week, make it all out effort of 30 minutes. Just like the jogging program, this will give you the prep period and endurance to make sure you really give intervals your all.
The real fun begins after those three weeks. On your non-exercise days, the full body workouts I gave you earlier, do some cardio intervals three times per week.
Here’s how they work:
Select a cardio exercise of your choice. The top choices are running, rowing (if you gym has one), or jump roping (a prerequisite is being able to jump rope for 30 minutes). Now, this 20-10 split is simply 20 seconds
of INTENSE work, following by ten seconds of active rest. Now, repeat eight times, for four minutes total. Active rest for one minute, and repeat the entire thing for up to 20 minutes
If you want to do this at home, do it with jumping jacks, jump squats, or burpees. Use the preparatory period, I wrote for jumping rope for any of these exercises, and you’ll be a lean, mean, fat-burning machine in no time.
TOP 2 DIET TIPS
You thought you could get away from Eating, just because you’re late for work:
Eat Breakfast when you wake up. Don’t avoid it please. You need to eat every two to four hours to help starve the fat and feed your protein grubby muscle. By constantly feeding the worker bee (your muscle and stomach), they will constantly be revved up through the day, making sure that you don’t eat a hearty meal that will knock you out for the rest of the day – food coma anybody? Enjoy those meals with animal protein (meat, eggs, cheese, milk, etc.) and your body will thank you.
The Broom of your body, Eat it with Carbs and Watch Your Body Melt Before Your Eyes – Just the bad stuff of course: Fiber is your friend, eat lots of green veggies to fill your bell during and between meals. To keep your fat-burning furnace running like a berserk boar, eat simple carbs like fruit, rice, and white bread to within 1-2 of your workout when your body best uses starches and sugars.
Eat an unlimited amount of fibrous, cruciferous green veggies to fill your belly both during and between meals. For optimal fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.
With these 2 training and nutrition rules, it’ll look like you’ve found the fountain of youth. Your body will transform faster than any of the robots in Transformers and no doubt you’ll be proud of all that you’ve
accomplished, guaranteed.
Stay focused,
Sarai Jones
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who can benefit from it!