How to stay committed to your goals? Maybe you’ve set a goal to stop drinking, or stop smoking, or drugs, or eating bread or some bad food. Now that your on that path, you want to stay on it, so how do you stay on track? You do this by reflecting and seeing how far you come, you do this by how we like to say smelling the coffee and realizing the positive results that stem from the goals you’ve set. Maybe its feeling more energy and less lethargic, maybe its fitting into your clothes better, making wiser decisions, or just not getting into trouble. Focus on those, divorce yourself from the old you, and you’ll stay on track!
Depending on your goals and workout strategies, if you are looking to build muscle mass then a schedule of 3 days a week would be great for you, and it will give your muscles time to rest and grow.
If you’re looking to burn as much fat as possible, then 5 days a week would be optimal, and these sessions should be around 30 minutes long with HIIT form of training.
If you’re looking to train for a marathon, then you may run 3 times a week, with the distance ranging from 6-10 miles per run.
If you’re looking for overall good health, 3-5 days a week.
The adkins diet, the Paleo diet, the Keto diet, the whole 30 diet, the low carb diet, the high fat diet, the juicing diet, the intermediate fasting diet. With all these diets and more it’s no wonder people have their head swirling on which diet to do and not to do. All of these diets work because they have one thing in common, they all are low carbs. As you know bad carbohydrates are the cause of a surplus of insulin being released in the body. When too much insulin is released then fat accumulates in your body. The best diet I can recommend is the “Macros diet” because this diet allows you to eat whatever but in the context of getting the right amount of protein fat and carbs for your body. For losing weight that would be 0.6 carbs per pound on your body, 0.8 grams of protein per pound on your body and 0.3 grams of fat per pound on your body.
The kettle bell swing is great in so many ways. It’s a total boy exercise the encompasses or engages every muscle in the body from the legs to the shoulders. I recommend 150 swings per week for effective weight loss and toning.
1. Fruits: apples, oranges, mangos, tangerines, kiwi, grapes berries
2. Proteins: eggs, protein shakes, steak, chicken, fish
3. Nuts: almonds, cashews, pistachios,
4. Healthy Fats: avocado, olives, almond butter, hummus
I was doing a health demo this week, and one of the items I put out was chocolate. Not 70 or 80 or 90 % dark chocolate, but regular basic milk chocolate, dark chocolate and chocolate with almonds. People were coming by our table to learn more about our services, and they were astonished that chocolate was at the table. “Why would you have chocolate at your table?” “This isn’t good for you” “This is a oxymoron” but I would explain to everyone that moderation is key. Let’s face it, it’s extremely difficult to eat perfect all the time, and if most of us were honest we’d realize that we all cheat and eat bad from time to time. My encouragement for you is to eat bad in moderation.
1. Sprints- do these for as little as 15 seconds and as long as 1 min, maximum run pace/speed and take a 20 seconds- 1 min rest between each sprint
2. Kettle bell swings- aim for 1/3rd of your body weight for 150 swings a week.
3. Burpees go for 100 a week!
The fastest way to lose weight is to eat a lean protein and veggie for every meal of the day. And whenever you get hungry to have a lean protein as a snack.
Are you looking to bring out your shoulders, try these 3 workouts below:
1. Military barbell press
2. Arnold shoulder press use dumbbells
3. lateral dumbbell raises use dumbbells
Everyone I hope you have a good friday!