This question might make you squirm, but let’s ask it anyway…
Are you wasting time in the gym?
Do you regularly push yourself to the limit? Do you feel the burn with each rep? Do you have nothing left to give when it’s over?
Or would you describe your routine more like a comfortable trot? Do you coast along, breaking a respectable sweat while doing the same old thing?
Since you are spending a portion of your valuable time exercising, I assume that you have goals and aspirations for your body. And I also assume that if you had the option to achieve that leaner, more toned body even faster you’d jump at it!
The following tips are going to show you how to spend less time exercising, while achieving quicker, more noticeable results. Sound good?
Be Focused. It sounds obvious, but this crucial requirement for an effective workout is often overlooked. Don’t be one of those people who exercise their jaw muscles (from chit chatting) more than any other muscles. When you’re lifting weights, focus on that specific muscle group. Researchers have proven significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics.
Be Confused. Err, more specifically your muscles should be confused. Do this by changing up your routine often. This helps to avoid plateaus and to continuously challenge your body. Try new exercises at new intensities and new weights.
Be Nourished and Hydrated. Stay on top of your food and your hydration levels. The best results are achieved when you’re drinking enough water and eating real, wholesome foods.
Be Strategic. The time of day that you exercise makes a huge difference in your results. And no, I’m not going to say that there’s a universal ‘right time’ to workout. Your job is to figure out when your body is at its best and to make that the time that you consistently exercise. If you’re not a morning person, then don’t force yourself to wake up at 5am, try working out after work instead.
Be Watched. There’s a benefit to working out in a group setting. Researchers saw a significant increase in strength and endurance in the people who had an audience versus those training on their own.
Be Caffeinated. Caffeine has been shown to help burn fat and to increase endurance. If you don’t have any medical conditions that would otherwise make moderate caffeine intake unsafe, then drink a caffeinated beverage one hour prior to working out.
Be Pumped Up. Check this out: researchers found that music motivated weightlifters to complete two more repetitions on average than those who were not listening to music. That’s a great reason to listen to upbeat music while you exercise.
Be Comfortable. Not only will you be happy to put comfortable workout clothes on, but you will also be able to focus better on your workout, rather than wondering if your pants will split when you squat.
Be Smart. If you’re not already one of my valued clients, then now is the time to become one. Working with a professional ensures that you’re being challenged and are seeing results. And that’s just smart, right?
If you don’t know where to start when it comes to exercise, I’m here to help.
It’s my passion to make exercise a part of your life that you look forward to and are rewarded by.
Call or email me today and we will get you started on the exercise program that completely transforms your body.
A toned, lean stomach is the ultimate sign of a fitness plan that’s working.
It’s also one of the hardest things to achieve.
Maybe you’ve given up on your abs after doing thousands of crunches only to see zero results. I honestly don’t blame you.
It’s time that you forget everything you’ve heard about how to sculpt your abs. The truth is that crunches simply won’t give you a six-pack. Ever.
Doing crunches with the hope that it will turn your midsection into a washboard is to operate under the most widely held fitness myth. I’m talking about the spot reducing myth. Here’s the truth: training one area of your body will not specifically burn fat from that area.
Even those who have heard that spot reducing is a myth often still train as if it is true. So here’s the hard truth that you need to face: Doing crunches will not magically make your tummy shrink, it will not cause your muffin top to melt away, and it will not give you washboard abs.
Only a reduction in body fat will do that for you.
So want the secret to great abs? Drop some body fat with a of fat burning cardio, resistance training, and clean eating.
It is very possible for you to dramatically shape up your midsection. Yes, I’m talking to Y-O-U. Weight loss is not reserved only for the people you see on the Biggest Loser or on exercise equipment infomercials. You can do it too.
Let’s determine if your current routine is getting you closer to that six-pack, or if you have simply been burning time. Answer the following two questions to find out…
How many times per week do you exercise? If you answered with anything less than 4 fat burning workouts per week then that’s the first thing getting between you and streamline abs. What is a fat burning workout? A routine that incorporates intense cardiovascular training with challenging resistance training. Does this describe what you do?
I’m sorry to be the one to break this to you but walking on the treadmill for 30 minutes at a comfortable pace isn’t a fat blasting routine. Neither is a leisurely, not-a-drop-of-sweat 20 minutes on the elliptical machine. The truth is that exercising smart allows you to dramatically increase your results while spending less time in the gym.
Cardio exercise is most beneficial when done at an effective level of intensity. This doesn’t mean that you should be gasping for air. It does mean that you need to dig down and push yourself. Every time.
Resistance training is the second vital part to a workout that burns fat. This means working your major muscle groups against resistance in a way that challenges you and stimulates your metabolism. The key here is to find the right intensity and to keep each muscle group guessing.
Do you eat clean? Diet is the number one reason that most people don’t have great abs. If your diet is out of control, then your abs will be too. To trim your waist, start by trimming the junk out of your diet, regardless of how hard you exercise.
If you seriously want to flatten and sculpt your waist then all you have to do is decide that you really want it. Commit to yourself. You deserve it.
Come see me for fat blasting workouts that deliver the results you want. Together we will get you on a program that will melt the fat off your abs, exposing shape and definition—with visible results.
Call or email me today for a no obligation consultation. I’m here to propel you towards your fitness and fat loss goals.
Let’s get you started on a fitness program that will get you on the fast track to your best abs ever.
The Greek island of Santorini, located in the southern Aegean Sea, is home to breathtaking sunsets and cliffside towns with narrow, cobbled streets. It is currently one of the top tourist destinations in the world, hosting millions of visitors each year, with only 15,000 permanent residents.
Those permanent residents are easily distinguished from tourists. Just look for the most agile and lean, moving swiftly through the hard-to-navigate, steep terrain. The people of Santorini are in phenomenal shape.
Living in a cliffside city means walking up hundreds, if not thousands, of stairs every single day. For many it means pushing or carrying crates of water up steep inclines to homes and hotels, since the tap water is unsafe to drink.
Live in Santorini and you’d quickly have a chiseled, beach-ready body.
It really goes to show you that your lifestyle creates the body that have. And while I don’t expect you to drop everything to move to a cliffside town in order to achieve your fat loss goals, there is a valuable lesson here.
The truth is that regardless of where you live, your lifestyle is something that you control. If you want your body to look or feel differently, then all you need to do is change the daily habits that make up your routine.
For the people of Santorini that means fighting gravity by moving their bodies up and down cliffsides every day. For you it could mean adding in that hour of exercise that you’ve been telling yourself you should do. Or cutting out that sugary snack you gravitate towards after dinner each night.
Here are 5 lifestyle factors to consider…
1. TV Time: Many people are in the habit of sitting in front of the TV for hours on end after a stressful day at work. Yes, you may be worn out and need a break, but sitting on the couch, zoned out, watching TV is not the way to lose weight.
If you must watch the evening news or see your favorite show, use the time to burn a few calories. Keep some hand weights next to the couch and work your biceps and triceps. Stand up and do some squats or lunges to work your legs and buttocks. Get on the floor and do some sit-ups to tone your abs or push-ups to tone your arms. Make a change!
2. Sleep: Most adults need an average of eight hours of sleep each night. Is that a lot more than what you’re currently getting? Then you may be interested to know that if you’re not getting adequate amounts of rest, you’re more likely to be hungry, overeat, and gain weight.
How does this work? Something like this.
If you’re tired, you won’t feel like cooking a healthy meal, and you’ll opt for fast (fattening) food instead. This very same lack of energy will also likely cause you to skip a workout. On top of that, sleep deprivation causes your metabolism to slow down, which promotes fat storage.
3. Drink Choices: Lasting weight loss is about changes. Unfortunately, some of the changes one must make are difficult. If you’re one of the millions hooked on soda, alcohol, or other sweetened beverages, your weight goals may remain out of reach until you replace these drinks with water. You should also know that your brain often confuses thirst with hunger.
So at the first sign of hunger, don’t grab a snack or calorie-filled drinks. Instead, grab a glass of water.
4. Breakfast: Want to know a secret to successful weight loss? Eat breakfast! Try cutting calories by skipping breakfast, and you’ll be excessively hungry by mid-morning. As a result, the healthy calories you would have eaten at breakfast are replaced with calorie-filled snacks and an over-sized lunch.
Once again, fitting breakfast into your busy schedule may mean dramatic lifestyle changes. But research shows that the habit of eating a healthy breakfast is key to losing weight and keeping pounds off. Get to bed 30 minutes earlier than usual and set your alarm 10 minutes earlier to give yourself time to eat breakfast.
5. Physical Activity: Weight loss is about burning more calories than you consume. Remember the people of Santorini and their all-day exercise! Therefore, it should make sense to you that dieting and exercise must go hand in hand. If you want to speed up fat loss and keep it off, add or increase the amount and intensity of physical activity in your daily life.
For many people, this is the most difficult lifestyle change of all, but the benefits are well work it. Aim for 30 to 60 minutes of intense exercise on most days of the week. When exercise is a normal part of your everyday routine, it’s more likely to stick, and your body will become slimmer and more toned.
The quickest and most permanent weight loss comes as a result of a combination of healthy eating and consistent, challenging workouts.
I’m here to help you meet your fitness and weight loss goals.
Call or email today to get started on a fitness program that will get you on the fast track to your best body ever.
There are many complex reasons that make fat loss a challenge, reasons that go deeper than simply calories-in versus calories-out.
I’m talking about the life issues that get in the way of your success.
Here are 5 things that block fitness results along with the solutions to unlock your best body.
1. You are crazy busy.
Let’s face it, you work too much, commit yourself to too much and don’t even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.
It’s time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night’s sleep. Remind yourself that taking care of your health is not a luxury—it’s a necessity.
2. You don’t want to wait for the good stuff.
Just as you wish to avoid pain, you are also an expert in seeking out pleasure—namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.
There’s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.
3. You don’t want to be bothered.
It’s in your DNA to avoid pain and seek out pleasure. Unfortunately, this works against you when trying to get fit. In your mind, it’s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.
There’s a simple way to work around this obstacle: Find something painful about being out of shape to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current shape has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing the fat.
4. You don’t deserve it.
I don’t agree with it, but you sure act like you don’t deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don’t believe deep down that you are worthy, then you’ll never give yourself a chance at a fit body.
I believe that you deserve to have a healthy body—and I urge you to dig deep down to uncover why you don’t. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.
Take the time to take care of yourself. You DO deserve it.
5. You are afraid.
You’re afraid to start because you just might fail, and wouldn’t that be embarrassing? You’re also afraid to start because you just might succeed, and change makes you uncomfortable – even if it’s change in the right direction.
When you decide to get fit you will need to go through a bunch of changes:
I want to personally help overcome every obstacle standing between you and your ideal body. Call or email today to get started on a program that will change your life and body forever…in the best way!
It takes dedicated hard work to drop a significant number of pounds. But afterwards it’s incredibly easy (and frustrating!) to find those pounds creeping back on.
Maintaining fat loss is certainly possible, however it does require that you remain vigilant with your healthy routine.
Here are 5 secrets to maintaining your amazing body transformation for life. Think of these as your own personal lifestyle rules and stick with them at least 90% of the time to keep your body healthy and hot.
Hot Body Secret #1: Don’t Eat Just To Eat
There is no place in your healthy lifestyle for mindless snacking. I’m talking about a tub of popcorn at the movies or a bag of chips in front of the TV. All the calories ingested from mindless snacking have to end up somewhere…and that somewhere is around your waist or on your thighs.
Snacks are fine when you are aware of how much you’re eating in order to balance it with the rest of your meals for the day.
Hot Body Secret #2: Stand (And Walk) When Possible
Have you heard the saying sitting is the new smoking? The idea is that a lifetime of sitting all-day-every-day is as harmful to your body as smoking. Think for a moment about how much of your day is spent sitting.
You wake up and sit down for breakfast. You sit on the drive to work. You take the elevator up. You sit for most of 8 hours at work. You take the elevator down. You sit on the drive home. You sit to eat dinner. You sit to watch TV.
That’s quite a bit of time spent sitting! Now imagine if you consciously stood for some of this time each day and took the stairs instead of the elevator. Over weeks, and months, it really adds up in calories burned, muscles engaged, and overall fitness and health.
Hot Body Secret #3: Avoid Sugar
I might sound like a broken record about this one, but that’s OK, I’ll keep harping on this point until more people listen. Our bodies weren’t designed to ingest large amounts of sugar on a daily basis. When you regularly take in excess sugar the results are always the same. You. Gain. Weight.
The tricky part is that sugar is all around us, so avoiding it takes real vigilance.
Start with your morning beverage of choice. Does it have sugar in it? Most of the beverages that are blended and brewed at coffee shops are simply vehicles for ingesting sugar. Find a beverage that you enjoy without any added sugar and stick with the rule of not drinking sugary beverages throughout your day.
Hot Body Secret #4: Keep Dinner Light
Who says that dinner should be the biggest and heartiest meal of the day? Instead, focus on enjoying light dinners that are centered around protein and veggies and avoid starches and carbs in the evening.
The recipe below for Beet and Grapefruit Salad is a great example. Add a grilled chicken breast to a serving of this vibrant, fiber-filled salad and you have a nutritious dinner that’s light and healthy.
Hot Body Secret #5: Always Exercise
How often do you brush your teeth? Do you sometimes take a few weeks or months off brushing your teeth? Um, no. That’s gross. You brush your teeth everyday as an ongoing habit because you know that the benefits outweigh the slight inconvenience.
Can you see where I’m going with this? :)
Exercise only truly works when you do it as an ongoing habit because you know that the benefits outweigh the slight inconvenience. It’s part of keeping you healthy. It’s part of who you are.
I’m here to make your daily exercise habit fun and effective. If you aren’t yet my client then call or email today to join now.
Let’s do this!
If you’re a fan of crispy orange chicken from Chinese take-out restaurants then you are going to simply love this healthier at-home version. While traditional orange chicken dishes taste great they are filled with gluten, sugar, soy and unhealthy fats that cause weight gain. Not a good thing when you are trying to get fit and healthy!
This version is much healthier so you can enjoy the flavors you love without any of the guilt.
This dish is really quick to throw together for a weeknight dinner and tastes so good you won’t believe it’s healthy. As a bonus you won’t get that big belly ache like with the take-out version. Enjoy!
What You Need
½cup orange juice concentrate (no sugar added)
3 Tablespoons coconut aminos
1 Tablespoon olive oil
Zest from one orange
3 cloves garlic, minced
Dash red pepper flakes
2 packets Stevia
1 tablespoon coconut oil
2.5 lbs boneless skinless chicken thigh, cut into bite sized pieces
Dash salt and pepper
Dash granulated onion
1 tablespoon sesame seeds
3 green onions, chopped
1. Combine the orange juice concentrate, coconut aminos, olive oil, orange zest, red pepper flakes and Stevia in a small bowl. Mix well and set aside.
2. In a large skillet, heat the coconut oil on medium-high.
3. Generously season the chicken pieces with salt, pepper and granulated onion. Add chicken to hot skillet and brown on all sides.
4. When chicken is almost fully cooked, add the orange sauce, stirring to coat all of the chicken. Cook, uncovered, simmering the sauce until thickened and fully sticking to the chicken.
5. Garnish with sesame seeds and freshly chopped green onion.
One serving equals 282 calories, 12g fat, 505mg sodium, 12g carbs, 1g fiber, 35g protein
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
Our kids are eating too much junk. And who can blame them? Junk food tastes great.
The good news is that healthy food also tastes great. Here are simple ways to help your kids eat healthier:
1) Choose Whole Foods
Processed foods are the biggest problem with our modern diet. Packaged and refined food products are devitalized and filled with empty calories that quickly lead to weight gain. Unfortunately, processed foods make up a large portion of the diet of many children.
Offer your kids whole foods, rather than packaged ones. Whole foods are foods that are in their natural state. An apple. A piece of sprouted grain bread spread with natural peanut butter. A piece of hormone-free chicken. A bowl of beans. You get the idea.
2) Add Color
Adding bright and colorful fruits and veggies to your child’s plate will get their diet on the fast track to health. Fresh fruits and veggies are filled with fiber, vitamins and minerals that are essential to good health.
Make it fun! Serve veggies with salad dressing as a dip. Cut fresh fruit in the colors of the rainbow and place them on a skewer. Serve a color themed meal – all green, all red or all orange. Use your imagination and you’ll come up with an endless number of ways to make fruits and veggies fun to eat.
3) Make Smart Substitutions
Kids love pizza and pasta and peanut butter and jelly sandwiches, and that’s not going to change any time soon. Rather than fight your kids on their favorites, try making smart substitutions to make their favorites more nutritious.
One of the best things that you can do for your child’s good health is to instill in them a love for water rather than sugary drinks. Soda pop, juices, smoothies, and blended coffee drinks are filled with empty calories that cause weight gain.
The easiest way to do this is to stock your house with lots of pure, filtered water. Don’t have fruit drinks or soda pop readily available so that they grow accustom to drinking only water.
While I presented these tips as improvements to be made to your child’s diets, these tips will also do wonders for your diet. Practice these tips for 30 days and I guarantee you’ll look and feel better.
Parents all want good things for their children. Now how about doing something good for yourself as well? You are your child’s biggest role model on how to live, for better or worse.
Treat yourself right by calling or emailing today to get started on an exercise program that will change your life for the best.
Originally printed in the Springs Magazine May 2019
No internet. Forced quiet hours. Howling monkeys. Is inner peace even worth pursuing to a Costa Rican paradise?
by Warren Epstein
The first morning, we wake with a start to the roar of howler monkeys. My phone reads 4:22 a.m.
The howls, deep and resonant, sound like angry—or horny—velociraptors.
My wife and I huddle in our bed behind thin mosquito netting in an open-air cabin in the middle of a Costa Rican rainforest. We came here for inner peace. A yoga retreat. Ommmmmm. Seriously?
Neither Jane nor I were that into yoga, but when friends invited us on a yoga retreat in Costa Rica, we thought, That’s just far enough from our comfort zones to sound exciting.
The trip would be led by our mutual friend David Corder, who runs Perfect Fit Wellness Center in Falcon. He regularly takes groups to the prettiest places on the planet to practice their Angry Cat or Pissed Off Possum, or whatever you call those yoga poses. (Next trip Peru, http://www.perfectfitwc.com/yoga-retreats.html )
David is an alum of the traveling singing troupe Up With People, and he has retained that too-much-enthusiasm-to-be-contained-in-one-body thing. His high-pitched laugh sounds like something out of a Warner Brothers cartoon.
We caught up with David and the rest of our yoga team after a long flight to San Jose, Costa Rica; a white-knuckle puddle-jumper flight to the Osa Peninsula; then a tooth-rattling drive to the resort, Blue Osa. (Costa Rica really should get a GoFundMe page for some road paving.)
If you’re into the tropical paradise thing, it doesn’t get much more paradisiacal than this: You can sit on the Adirondack chairs framed by coconut palms overlooking the beach, as squirrel monkeys chatter and toucans right out of a Fruit Loops commercial fly by.
The Blue Osa want guests to disconnect. I discovered they take this literally, turning off the internet in the morning. That would be a real problem for me, as I like to plug into all the national news first thing, so I have stuff to fume about all day.
There’s even a “silent time” rule here; you’re not supposed to talk before 7:30 a.m. This was tough. In fact, Beth, a soft-spoken staffer from NBC News, rebuked more than a couple of my hearty “good mornings!” with a finger to her lips.
“Oh, yeah, forgot,” I said, which earned me another stern look.
This was going to be a long week. Here’s the thing I learned about yoga retreats, and it may come as a bit of a shock. There’s actually the expectation that you’ll be doing yoga. David would ring a bell, and we were all expected to grab our mats and head for the yoga studio, yet another slice of paradise in the center of the resort compound: shiny natural wood floors, floor to ceiling open-air windows overlooking swaying palms and surf. Again, if you like that kind of thing...
There were about two dozen of us, mostly women, mostly from the Springs, sitting in a circle. David welcomed us and asked what we hoped to get out of the retreat. Most said something about peace of mind or greater self-awareness. I said, essentially, I was here for a vacation. More stern looks.
Then David walked us through the theme for the week, based on Aesop’s fable The Tortoise and the Hare. Interesting. I’ve always identified with the rabbit. Sure, he lost the race, but he ended up rested and well fed.
Still, I got what David was saying. The yoga, the idyllic setting and even the excursions he had planned were designed to put us in a different frame of mind, to slow down our racing thoughts. Not a problem for me. I had very few worries—except, maybe, some upcoming work deadlines, a strange sound the car had started making, that strange ache in my neck and shoulder, and did I leave on the Nespresso machine when we left? The neighbors would have called if the house burned down, right? And did anybody respond to my latest Facebook post? OK, my mind tends to race a bit. I’m from New York.
After yoga on those first few days, I tried to practice my meditation in one of the many idyllic shrines around the property. Focus on your breath. Breathe in. I think I heard a fly come in, and my breath is kind of shallow. Breathe out. Should it be that shallow?
It was hard to sit still that long. Fortunately, David had some activities planned to keep my must-do-stuff mind and body busy. We went on zip lines over the jungle canopy (getting in touch with our inner rabbit). We participated in a turtle rescue (getting in touch with our tortoise sides), which turned out to be much more emotional than I’d anticipated, watching those baby turtles waddle to the surf.
Every day, yoga became easier, less of a chore and more like what my body actually wanted to do. Meditation also got easier. Breathe in. Breathe out. Even the howler monkeys became less annoying.
I also felt a bond with the fabulous people who were on this journey with us. As we took turns jumping off a ledge into a jungle swimming hole, the cheers for one another was about more than the courage of the leap. It was about how far we’d all come.
On the last morning, I saw a group of my fellow yogis and heartily shouted “Good morning!” Of course, I received an admonishing finger to the lips. But I swear I saw less animosity there.
When we returned to the Springs after an exhilarating but exhausting week in paradise, I slept so well in my own bed. Strangely though, I jolted awake to the roar of howler monkeys. My wife had recorded them. She laughed her head off.
I closed my eyes, thought ommmmm, and then a very un-yogi thought came to mind: I will get her back. It’s what a hare would do, after all.
Thank you Warren, for the fun review and great memories!
John Dryden famously said, “We first make our habits, and then our habits make us.”
Confucius said, “Men’s natures are alike; it is their habits that separate them.”
And Aristotle noticed that, “We are what we repeatedly do. Excellence then, is not an act, but a habit.”
It’s pretty clear that the habits you adopt will shape who you are.
What are your habits?
Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?
Or maybe you’ve made a habit out of eating something sweet before bed, avoiding the gym, and staying up as late as possible.
When it comes to your fitness, the two habits that define you are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.
If you aren’t happy with your body, then simply adjust your eating and exercise habits.
Here’s how to adopt a habit:
1) Decide on the ONE habit that you would like to develop. It’s tempting to pick up 3 or 4 healthy habits but choosing just one new habit is realistic and doable.
Here are some healthy habit ideas:
Here’s an example:
4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.
Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same steps.
I’d love for my fitness program to become your new healthy habit! Call or email now to reserve your spot.
You probably know that crunches and sit-ups alone won’t give you sculpted abs. Only a drop in overall body fat will uncover your stomach muscles.
It is fully possible for you to do this with an effective combination of fat burning cardio, resistance training and clean eating. My clients routinely drop fat and transform their bodies. You can do it too.
Here’s how to get beach-worthy abs…
1) Exercise a minimum of 4 times per week. It is important to dedicate yourself to working out a minimum of 4 times a week if you want to transform your abs. Anything less than this won’t make a large enough impact on your progress.
2) Make sure your workouts are effective. What makes a workout effective? It includes intense cardiovascular training coupled with effective resistance training. Walking on the treadmill for 30 minutes isn’t a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when your workouts are effective.
Cardio exercise is all about maintaining an effective level of intensity. This doesn’t mean that you should be out of breath or gasping for air, but it does mean that you need to push yourself.
Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again, the key here is to find the right intensity and to keep each muscle group guessing.
3) Eat a clean diet. Diet is a big stumbling block for most people. If your diet is out of control then your abs will be too. You can’t trim your waist without trimming the junk out of your diet, regardless of how intensely you exercise.
Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation—feel free to recruit me to help out with this part. Together we’ll chart improvements for your diet and adjust your calories for maximum results.
Just say “No” to junk food. While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world—it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.
Eat more frequently. The key here is to never let your metabolism “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast—as this is the meal that ‘breaks the fast’ that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.
Do you want to flatten and sculpt your abs once and for all? Simply decide that you really want it. Commit to yourself—you deserve it.
See me for fat-blasting workouts that deliver results. Together we will get you on a programme that will melt the fat off your abs, exposing shape and definition.
Call or email me today to get started. Let’s do this!
Time for bed…If you’re not getting adequate rest (close to 8 hours each night) then you’re more likely to be hungry, overeat, and put on fat.
How does this work? Something like this…
If you’re tired, you won’t feel like cooking a healthy meal, and you’ll opt for fast (fattening) food instead. This very same lack of energy will also likely cause you to skip the gym. On top of that, sleep deprivation causes your metabolism to slow down, and if you’ve not heard, that is not something you want when trying to shape up.
Owner and Lead Personal Trainer at Perfect Fit Wellness Center.