Curtis Hoekstra is a local Phoenix personal trainer and fitness boot camp instructor. Today he reveals his top four tips to get lean and sculpt your dream summertime beach body.
According to Hoekstra, “Getting in great shape is not as complex as it may seem...in fact, it’s actually quite simple. Just focus on your goals, follow 4 simple tips and everything else will take care of itself.”
Below are his top 2 exercise and diet tips:
Top 2 Workout Tips
* Be Efficient, Be Effective with total body workouts: Forget "leg day". Forget "chest and triceps day". This approach is outdated and not nearly as productive as using full body training for fat loss and fitness. This could mean doing a five-exercise circuit (designed to work your entire frame) at least three times per week. Within each session, you will alternate between 50 seconds of peak intensity effort and 10 seconds of rest for each a double-leg (ie: squat), push (ie: push-up), single-leg (ie: lunge), pull (ie: row), and core (ie: plank) exercise. Perform up to 4 continuous rounds without rest for a 20-minute total body fat slammer workout.
* Use the Power of Intervals: It is a scientifically proven fact: interval training is will burn nine times more body fat than ordinary exercise and elevates metabolism for up to 48 hours following your workout. Perform cardio intervals on non-strength training days three times per week. Selecting your cardio exercise of choice, alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This routine works best with a body weight cardio exercise like running in place, jumping jacks or jumping rope.
Top 2 Nutrition Tips
* Get up, eat early and frequently: Don’t wait around and skip the chance to jumpstart your metabolism with the proper fuel for your lean, mean sexy machine. Eat immediately upon waking and then every few hours to starve body fat (burn) and feed muscle (build). By continuously stoking your metabolic furnace, and eating some high quality animal protein (meat, eggs, cheese, etc.) at every feeding, you'll also keep your metabolism cranked up all day and prevent binge eating later in the day.
* All Carbs are NOT created equal: Eat an unlimited amount of fibrous, nutrient dense green veggies to fill your belly both during and between meals. To ramp up fat burning performance, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body is looking to soak up those particular starches and sugars.
Implement these easy to follow guidelines today and you’ll start building a newer, leaner beach-ready body faster than you ever thought possible.
