“Your morning routine generates a 10x return for good or for bad. Make it good.”
“You only get one body; it is the temple of your soul. Even God is willing to dwell there. If you truly treat your body like a temple, it will serve you well for decades. If you abuse it you must be prepared for poor health and a lack of energy.”
Warmup: 7 to 10 minutes
Circuit One: (12 reps each) Repeat 3x
Circuit Two: (12 reps each) Repeat 3x
Clean and Press
Barbell Row with Bicep
Burpee Mountain Climbers
Circuit Three: (12 reps each) Repeat 3x
Barbell Chest Press 10 Reps/ Tricep Press 10 Reps
Walkover Plank/ Plank Jacks
Ab Circuit: (12 reps each) Repeat 3x
In and Outs
Plank One Minute
Cool down and Stretch
If you want to lose belly fat, you simply can’t just focus on weight loss; the number one goal should be a decrease in body fat. If you have a good ratio of lean muscle to body fat, you’ll have a more lean appearance and you will be able to see more muscular definition. Therefore, your priority needs to be a decrease in inches and body fat rather than weight loss on the scale.
Losing weight can be easily accomplished with fad diets and extreme exercise. However, if your goal is fat loss and definition, you must make up your mind to establish healthy eating habits. There are no short cuts. Clean eating, hydration, exercise, and recovery are mandatory components of fat loss. Remember “YOU CAN’T OUT-EXERCISE A BAD DIET”
Fat loss is accomplished through lifestyle changes that incorporate proper water intake, clean eating, and exercise. Remember all your meals should include a lean protein, complex carb, and a serving of healthy fat.
Use a measuring tape and begin to pay attention to how your clothes fit in order to determine if you are losing body fat. Follow these additional tips below to help you with your fat loss journey:
“The First Wealth Is Health” Ralph Waldo Emerson
Do you want to live a healthier lifestyle, but you just can’t seem to get started? New habits require you to alter your current routine. If you are like most of us, we don’t like change. Our weekend pizza or drinks with our friends is something we look forward to all week. I mean how can you give that up, right?? But some changes can be good for us especially when it relates to our health.
How many times in the past have you started a new diet and exercise program only to fall back into your old routine a week later? The key is to find a way to gradually incorporate healthier habits into your current lifestyle. If you try to make too many drastic changes at once, you are setting yourself up for failure. The key is to change your way of thinking from an all or nothing attitude to one step at a time and one day at a time attitude.
Once you examine your daily routine, it becomes easier to see what’s holding you back from living your best life. Most people don’t have a clue as to how good they can actually feel if they only made minor adjustments in their daily routine.
Look at some of your current habits that could be getting in the way of reaching your goals. Is it the calorie-laden iced coffee you drink every morning from Starbucks or could it be those mouthwatering doughnuts that call your name in the break room at work?
What if you changed your routine and ordered a black coffee and brought a healthy snack to work instead of indulging in those break room doughnuts? Or what if you got up thirty minutes early for a workout before work? It all begins with an awareness of the problem and then changing the unhealthy habit with an alternative behavior.
Begin to look at ways to alter your current lifestyle? Sometimes we really want change but we aren’t really ready. It’s imperative to get in the right mindset and become fully committed. Developing new habits takes a strong level of desire, commitment, and motivation. The first two weeks of any new routine tends to be the most challenging. But often if you weather the storm, it becomes easier. What’s important is that you begin to create change, even if it’s something as simple as setting your alarm to get up an hour early. The goal is to just do something so that you don’t remain where you are, but instead, you move forward with better choices. It’s the small day to day changes that lead to BIG RESULTS. So learn to celebrate your success big or small each day. It all adds up to success in the long run.
As you begin to create a healthier lifestyle, you will begin to see improvements in your quality of life, self-image, and self-confidence. This new way of thinking will make you stronger mentally and improve your chances of success.
Sure, we all struggle with making the right food choices, finding time to exercise, and balancing family life. But the key is to begin each day with a goal to make healthy food choices and increase your activity throughout your day.
So start today by eliminating the guilt when you can’t find time for your workout, or if you slip up and eat the pizza or doughnuts. Life is a roller coaster ride- learn to find balance and peace by losing the “all or nothing” attitude and simply pick yourself back up and get back on track. Fuel your body with what it needs to stay healthy and active, but learn to enjoy, splurge and celebrate life’s special moments without the guilt.
“Go outside. Don’t tell anyone and don’t bring your phone. Start walking and keep walking until you no longer know the road like the palm of your hand, because we walk the same roads day in and day out, to the bus and back home and we cease to see. We walk in our sleep and teach our muscles to work without thinking and I dare you to walk where you have not yet walked and I dare you to notice. Don’t try to get anything out of it, because you won’t. Don’t try to make use of it, because you can’t. And that’s the point. Just walk, see, sit down if you like. And be. Just be, whatever you are with whatever you have, and realise that that is enough to be happy.
There’s a whole world out there, right outside your window. You’d be a fool to miss it.”
You need to know your body composition. Wikipedia defines BODY COMPOSITION AS:
the percentages of fat, bone, water and muscle in human bodies. Because muscular tissue takes up less space in the body than fat tissue, body composition, as well as weight, determines leanness. Two people of the same sex and body weight may look completely different because they have a different body composition.
Yes, It’s all about body composition. Become educated about your health. Get your body fat tested by a fitness professional and determine your appropriate body fat percentage range. To increase lean muscle and reduce body fat, you need to follow the old tried and true formula:
Healthy food choices + (increased activity+ resistance training ) – processed foods = A Lean Body
There is no magic workout, diet pill, or diet that will magically give you the body you want. It requires hard work in the gym and willpower in the kitchen. However, the answer is simple and inexpensive; so what are you waiting for? These are the six steps that are required to decrease fat in your body and develop lean muscle. You don’t need expensive supplements, just real food!
1. Food intake- Lean meat, fresh fruits, and vegetables
2. Determine your daily caloric intake and log your food intake and calories
3. Water- Drink at least(8) 8-ounce glasses of water per day.
4. Exercise- Weight training is key to developing lean muscle
5. Eliminate processed foods, and reduce your intake of bread, rice, and cereals.
6. Cardio- add interval training to your cardio workouts- Research shows interval training to be much more effective for fat loss than longer endurance-type cardio.
Once you get to a healthy lean muscle/ body fat ratio, it will be easy to maintain your weight and lean muscle. You just need to get there through creating healthy habits. It’s not about sacrifice, it’s about rewarding your body with the foods it needs to perform at optimum levels. Once you get there, it’s about enjoying splurges in moderation. Learn to love your new healthy lifestyle
“I really regret eating healthy today- said no one ever!”
Are you guilty week after week of not having your evening meals planned and therefore resorting to the drive-thru for fast food or take out pizza again? How about your daily lunches at work? Are you fueling your body with healthy foods that will provide you with energy? Or do you end up skipping lunch, leaving you famished and resulting in binging and overeating later in the day?
It’s important to make meal prep and planning a priority. In order to make good food choices for you and your family, you need to have healthy food choices on hand. It’s easy to fall into the trap of convenience and fast food when you are short on time or didn’t make it to the grocery store.
Your food choices are truly the key to good health. Try these tips for making better food selections throughout your week.
- Take time on the weekend to plan your meals. Try to research new recipes for ideas. You might be surprised how much you enjoy trying new dishes that may become regular staples in your weekly meal planning.
- Make a grocery list– make sure you note ingredients of any new recipes so you’ll have everything on hand.
- Meal prep- Try to prewash and cut veggies and fruits for meals during the week. Make a point of cooking or preparing casseroles or soups ahead of time. You’ll be so glad you did on those late days when your tired and don’t want to think about meals.
- Try to make ahead snacks or salads for healthy lunches for you and your family. Consider fruit slices, nuts, and yogurt for healthy sides.
- If you have to resort to fast food- consider making the best possible choices by choosing lean protein, grilled chicken, baked potato, or side salad if possible.
Check out these great ideas in this Meal Prep Guide
Take a look at this label below, It’s pretty humorous but often true. Do you take the time to read labels, if you did- you would most likely put half the items back. Get in a habit of looking at each label and if you can’t pronounce it or don’t know what it is, don’t buy it
Your body is like a walking billboard displaying what you eat and how much you move. The old saying “you can’t out-exercise a bad diet is so true. It doesn’t matter how much you work out- if you’re eating junk and processed foods your body is not going to change. Your body fat will hide the muscles you’ve worked so hard to build in the gym.
However, the most important factor when it comes to exercising and good nutrition is how it affects your health. Most people would like to have a lean and fit body, but the most valuable benefit of working out and making healthy food choices is to be able to live long and have a good quality of life.
Many people think they have to spend hours in the gym to get in shape. They think if they can’t put an hour into a workout, then why waste the time working out. The truth is, it’s not about the time you put in, but the quality of your workouts.
I see so many people mindlessly going through their workouts with poor form. In addition to poor form, I see the overachievers with heavy weights using momentum and performing their reps way too fast. Consider putting more thought into your workouts and each exercise. Focus on controlling the weight and contracting the muscle; it will make a tremendous difference in your workouts.
Therefore, can you do less with more focus and still get a great workout AND accomplish your goals?
Ask yourself these 5 questions:
- What am I trying to achieve in my workout today? Is my goal to build muscle, build cardiovascular endurance, work on flexibility, or do I want to bust through a plateau with some interval training? If you don’t know what the purpose of your workout is, you won’t get the results you are trying to achieve.
- Are you challenged with your workout? Is it intense enough? Is your weight challenging enough to make it difficult to get through your last few reps?
- Are you wasting time in the gym, too much rest between sets? Are you socializing too much- Are you wasting time on social media?
- Is your mind on your workout? Are you focused and present to give your workout all you got??
- Are you getting results from your workouts that match the time you spend each week on your training?
The truth is, if you’ve ever tried a circuit workout, in which you perform exercises with very little rest between sets, you will realize that you can get an amazing workout in less than 20 minutes.
RE: Jillianmichaels.com reports circuit training is an excellent way to simultaneously improve mobility, strength, and stamina. The circuit training workout is composed of two to six different circuits, each containing two or more strength/cardio exercises that are completed one right after the other, with little or no rest in between. The strength training works your muscles, and the cardio keeps your heart rate up.
Here’s is my sample circuit:
Jump squats -12
Squat with bicep curl -12
Tricep Pushup/Plank Jack combo-12
Plank- 1 minute