We all want that killer body, and also in time for the summer beach season. We try every diet out there, every weight loss programs for women, tried to workout every hour of the day but none of them has gotten us to that killer body. Have no fear, try these 9 simple fitness tips to help you get there in no time – just have to remember on how to move and on how to eat:
ON HOW TO MOVE
1. Do moves in threes
Any workout has three variables: weights, intensity, and volume. To keep your body guessing, focus on one variable per workout – increase the weight but lower the number of reps one day; lower your standard weight but add a set the next; use your standard weight but do more reps faster on another.
2. Don’t give up on the pullup
Pullups, which strengthen the lats, biceps, middle back, and shoulders, are an effective upper-body exercise. Can’t squeeze one out? Then do planks: Lie with your chest under a weight bar set to knee height on a squatting rack. Grab the bar with an overhand grip and, keeping your body in one line, bend your elbows and pull your chest toward the bar. Lower back to start; do 10 reps.
3. Row your boat
Before you strength train, spend 10 minutes on a rowing machine to get blood flowing to all the muscles and joints in your body. It’s better than a treadmill or a stationary bike because it engages your upper body and core, not just your legs.
4. Short-circuit your routine
Blast fat with a circuit that includes strength training and cardio: Do a set of push-ups, jump rope for a minute, do a set of squats, jump rope again; continue to alternate strength and cardio. You’re building muscle while keeping your heart rate high.
ON HOW TO EAT
5. Minimize refined carbs
Out: most breads, cookies, chocolate, white rice, nearly every cereal, honey, and anything with corn syrup or sugar. As soon as you swallow a refined carb, it starts to spike your blood sugar, which produces excess insulin, a hormone that can be responsible for holding on to fat stores.
6. Eat five times a day
That means three meals and two snacks: one between breakfast and lunch, and one between lunch and dinner. You’ll have a steady stream of energy; plus, less food more often isn’t as taxing on your digestive system as three big meals. Also, that five daily feedings stabilizes your blood sugar, so you won’t have crazy mood swings or hunger pangs.
7. Up your protein
Try a Zone-inspired diet – a balance of protein, complex carbs, and fat in every meal and snack–to protect against insulin overload. The benefit of high-quality protein, like chicken, turkey, and low-fat Greek yogurt: It contains amino acids, which help muscles recover after workouts.
8. Limit your liquids
Ditch juices, vanilla lattes, and sodas–all have unneeded sugar and calories. You drink for three reasons – if you’re thirsty, drink water; if you need stimulation, drink black coffee; if you want to take the edge off, choose a vodka martini or a similar non-mixed, simple drink. In other words, no mojitos.
9. Yes, that means diet soda, too
Although the science on the fake sweeteners used in diet sodas is still undecided, you should still not drink them. The sweeteners may elicit an insulin spike or, at the very least, psychologically prepare you for something sweet, but there are no calories to back the signal.
10. Try the 2 Week Diet
If you are really determined to lose weight this year—for good—and you prefer a structured plan to jumpstart your weight loss journey, you need to check out the 2-Week Diet program.
The 2-Week Diet program has very similar eating and lifestyle principles to what my still slim great-grandfather adheres to.
It is created by Brian Flatt, fitness trainer to the celebrities.
At the onset, you may think because of the name, the 2-Week Diet is a quick fix and a fad diet. But that is where everyone gets it wrong. And I wouldn’t recommend these quick fixes.
With the 2-Week Diet, there are no “gimmicks” or “tricks”. You lose weight by learning to use your body’s own natural hormones and bio-chemistry. Your body is then conditioned to naturally jumpstart your metabolism and you’ll burn more fat at rest.
The 2-Week diet does not add more stress to your life with grueling cardio sessions and endless gym time. It does not force you to cut out carbs or fat completely, or starve yourself and make you feel miserable.
With the 2-Week Diet, you follow a specific meal plan for 14 days with a list of foods that you should eat more of and foods that you should avoid. You can even continue to eat the foods you love (think ice-cream and chocolate cake), although it is not recommended that you binge on them.
Women who have been on the 2-Week Diet have reportedly lost up to 20 pounds in the first 14 days, and have continued to lose up to 37 pounds in a month.
If you’re a woman who have struggled to lose weight in the past, I urge you to give yourself a chance to transform your health and body in the next 14 days with the 2 Week Diet. Click here to read about how my friend Beth, a secret eater who’s struggled with losing weight all her life lost 63 pounds by following the 2 Week Diet.