Summer is coming and I am sure you have thought about ways you can stay fit. I am offering you some well thought out advice on how you can maximize your time invested and stay fit this summer.
Perform 3 high intensity circuits (metabolic workouts) per week:
A metabolic workout consists of a circuit (4 or more moves back to back often of
non-competing exercises for beginners or intermediates) for the upper body,
lower body and core that work every muscle in the body and elevates metabolism
anywhere from 24-72 hours post-workout. Metabolic circuits combine strength
training with cardiovascular exercise.
For example, alternate the following 5 exercises for 10 reps then
rest for 45 seconds-1 minute between sets: body weight squats, push-ups,
forward lunges, bent-over rows and planks. Perform 4-6 total rounds for a
20-minute workout you can do anywhere and anytime (be sure and warm up
first-always).
Burn to earn…
You need to spend time on a task if you wish to see results. To
make exercise a habit it often takes 4-6 weeks of focused energy. There is a
61% likelihood that after missing one workout you will also skip an exercise
session the following week, according to a UK study. Keep that in mind the next
time you consider foregoing a trip to the gym. You are 2 times more likely to
stick to an exercise program when you perform shorter workouts-30 minutes
or less-compared to longer sessions, according to a YMCA study. Get to your
sweat sessions and burn those calories.
Find a food form supplement: We heavily promote the Isagenix® Cleansing and Fat Burning System. This system supports 3 metabolic functions: cellular cleansing, cellular nourishment, and complete body revitalization. Food form supplement systems can provide a great nutritional foundation and fill in the gaps in your nutrition plan. Nutrition works synergistically. When you give the body optimal nutrition it supports optimal performance, improves health, and promotes optimal body composition. Yes, you still have to eat whole foods and maintain a sensible meal plan.
Find a food form supplement: We heavily promote the Isagenix® Cleansing and Fat Burning System. This system supports 3 metabolic functions: cellular cleansing, cellular nourishment, and complete body revitalization. Food form supplement systems can provide a great nutritional foundation and fill in the gaps in your nutrition plan. Nutrition works synergistically. When you give the body optimal nutrition it supports optimal performance, improves health, and promotes optimal body composition. Yes, you still have to eat whole foods and maintain a sensible meal plan.
Remember high fiber carbohydrate foods: Every day focus
on consuming nutrient-dense, high-fiber carbohydrate foods such as fruits and
vegetables every 2-3 hours. If you must have the other carbohydrates, have them
pre-workout (within one to two hours of intensive exercise) when your body best
tolerates starches and sugars without unwanted fat gain. Remember a post
workout carbohydrate/protein blend (3:1 gram ratio, as high as 5:1 depending on
the focus of training).
Release stubborn body fat with high intensity interval training
(HIIT): Intensity beats extensity. Intervals provide
greater fat release and fitness improvements in less time than traditional
aerobic exercise (HIIT works more efficiently). HIIT causes a large release of
catecholamines (adrenaline and noradrenalin), which mobilize stubborn fat
deposits.
For example, alternate between 30 seconds of maximum effort and up
to 90 seconds of active recovery. Perform 5-7 rounds for a 15-20 minute
workout; remember to include a 5 minute warm-up, stretch and cool-down. This
can be fused into your circuits from above.
Be lean by going green: Consume an unlimited
amount of green veggies such as broccoli, green beans, spinach, dark, leafy
lettuce and peppers. Green veggies are labeled free foods and are loaded with
vitamins, minerals, fiber, antioxidants and phytochemicals, and even water.
They also help to prevent hunger and keep you full between meals (so you avoid
the binging mentality). Use corn, peas, carrots, beets and potatoes wisely because
they can impact your blood sugar (negatively) and have less overall nutritional
value when compared with their greener alternatives (some of these are good
pre-workout snacks).
Find a Burn Buddy: There is strength in
numbers. Study after study supports that when it comes to achieving lasting
fitness and full development of an active lifestyle; social support and
accountability remain the number one factor. In fact, you are 80% more
likely to stick with a workout plan (short or long term) if you have a
partner to join you (Strategy One, 1000 people). Bottom line: develop support
as you go on your journey.
Try Fitness Boot Camp: Fitness boot camps are popular. There is good reason. Researchers at the University of Oxford found that people who train in groups can boost their pain tolerance more than those who work out alone. The scientists are still trying to figure out why, but they think group exercise may lead to an endorphin surge. No training partner? You will make new burn buddies at RHF Burn30 Bootcamp.
Rock Hard Fitness (RHF) offers Burn30 Bootcamp; 30 minute sessions and addresses the issues in this written correspondence. Training. Coaching. Accountability. Burn. Ouch. Done.
Try Fitness Boot Camp: Fitness boot camps are popular. There is good reason. Researchers at the University of Oxford found that people who train in groups can boost their pain tolerance more than those who work out alone. The scientists are still trying to figure out why, but they think group exercise may lead to an endorphin surge. No training partner? You will make new burn buddies at RHF Burn30 Bootcamp.
Rock Hard Fitness (RHF) offers Burn30 Bootcamp; 30 minute sessions and addresses the issues in this written correspondence. Training. Coaching. Accountability. Burn. Ouch. Done.