(High Intensity Interval Training)
1. keep your training at 30 minutes long to maximize efficiency and not over work your muscles (you can do shorter if you like)
2. Utilize compound movements to burn more calories and build more lean muscle
3. Keep rest to a minimal, if you can do 10-20 second rests then great, if not keep maximum 2 minutes in between sets.
Recently I was reading a quote by a former professional athlete, and the guy said the most important advice to get people motivated to workout is to just go to the gym. Just go, don’t worry about working out, or hiring a trainer, just go there to read. Go there to relax and swim or even meditate in the sauna or hot water. The reason you go is because you want to get into the act of going so that it becomes a habit. Eventually you’ll start to workout, because you’re in that environment, you become a product of your environment. So just show up everyday to the gym and don’t workout, just show up.
You’ve heard the saying, that 20 percent of what you do produces the 80% results. Well these numbers are successful in many ways in our lives. First 20% of people produce 80% of worlds money. If you save 20% of every check, later you’ll retire because it’ll produce 80% of your income. In eating, you have to eat right 80% of the time but 20% you can have bad meals. Meaning 3 bad very bad meals a week and still reach your goals.
Did you know that coffee counts as water? So feel free to add your coffee count to your daily intake. If you’re a coffee lover like me then you’ll notice your numbers will jump quickly to reach your water intake goals.
You don’t have to eat everything that’s low in sugar but switching at least one normal bad habit is good way to begin. Meaning instead of the normal bag, just switch out for a protein shake.
The normal time you spend sitting at a desk for 1 hour doing lunch. Take a 1 hour walk or do a 15-30 min lunch then walk for 15-30 min. Start switching those weight gaining habits one by one for good habits and you’ll be on your way to losing those 15 pounds or fitting into those jeans or dress you want.
- All Bread
- all cereal
- sugary drinks
- all pastas
- all candies
- dried fruits
- sugary condiments
- bad carbs
Today I want you to know that you are more than capable to accomplish any goal you set forth to reach!
If you don’t get rid of all hidden sugars then at least get rid of wheat. You don’t have to get rid of them all but if you get rid of one then I recommend wheat. It’s been genetically modified for 100’s of years to produce faster year around. Wheat is the one food that if you get rid of, you’ll see an immediate difference in your body.
This means eliminating but not limited to, wheat bread, cereals, pasta, and more.
Hidden sugars are those sugars we naturally don’t think of, so we call them hidden. Hidden sugars are the equivalent to the hidden cues that we don’t or forget to study for on a test that maybe the reason a person gets a C instead of an A. Hidden sugars are like the hints in a marriage that you’re not picking up on that are hindering your marriage. They are the little fees on purchases with credit cards or the hidden fees behind a contract that hurt you later. Hidden sugars are the sugars we never think of. Sure we know candy is sugar, we know sweet tea and cokes, and cookies and all desserts. But what about Whole Grain wheat bread?? What if you knew you would be better off eating a snickers thin 2 slices of whole grain wheat bread? Or how about 100% apple or orange juice, that you’d might as well drink a coke? Or here’s the kicker, that instead of eating a cup of corn, why not just have a pumpkin pie? Yes these items all have hidden sugars that are not only detrimental to our health but also to our weight. Simply put hidden sugars are dangerous, because we don’t know we’re consuming them but they are affecting our health and weight!