Trenteseaux claims, “We’re rolling through the end of April, and May is just around the corner, which means Memorial Day and summer is almost here and many people may not feel confident or ready to squeeze into a bathing suit and bare all during the holiday weekend. By following these 10 tips, you can lose up to 10 pounds while tightening and strengthening your entire body so you’ll look good and feel good on Memorial Day weekend.”
TIP#1- Invest in a Total-Body Workout
Perform a five-exercise circuit employing body-weight exercises designed to work your upper body, lower body, and core within the same workout. Perform this workout at least three times per week with a day of rest between workouts.
-Alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit:
1.) Double-leg movement (e.g. body-weight squat)
2.) Upper body pushing movement (e.g. push-up variation or push-up hold)
3.) Single-leg movement (e.g. split squat, reverse lunge or forward lunge)
4.) Upper body pulling movement (e.g. pull-up or recline row)
5.) Core (e.g. plank, side plank or hip bridge)
-Perform up to 4 rounds without rest for a killer 20-minute total-body workout that you can do anywhere.
TIP#2- Harness the Power of Intervals
-Interval training is scientifically proven to burn nine times more body fat than ordinary exercise and elevates metabolism for up to 24-48 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 up to 4 times for 20 total minutes.
-This routine works best on a stationary bike (Airdyne) or treadmill for indoor/outdoor running. For body-weight cardio exercises that you can do at home choose from running in place, jumping jacks and burpees (squat thrusts).
TIP#3- Eat AND Hydrate Early and Often
-Eat immediately upon waking and then every 2-4 hours to starve fat and feed muscle.
-By continuously fueling your furnace, and eating some animal protein (meat, eggs, cheese, etc.) at every feeding, you'll also keep your metabolism revved up throughout the day and prevent overeating.
-Drink 2-4 cups of water immediately upon waking, and then 1-2 cups of water every 2 hours, in addition to drinking 1-2 cups of water for every 15 minutes of activity.
-Consume 3 servings of unsweetened green tea per day.
TIP#4- Think Fiber When it Comes to Carbs
-Eat an unlimited amount of fibrous, cruciferous green veggies to fill your belly both during and between meals (avoid corn, beets, and potatoes).
-For optimal fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.
-The Carb Reduction Blueprint: Your goal is to reduce sugar, processed and starchy carbohydrates in your diet by taking the steps below. Once you’ve completed one step, strive to go to the next level to further reduce the sugar and carbs in your diet until you get to step 3 or 4 and consume the majority of your carbs from vegetable (and some fruit) sources:
Step#1- Replace all white carbs (white flour, processed carbs) with 100% whole grain carbs and all refined sugars (corn syrup, high fructose corn syrup) with natural sugars (fruit, honey)
Step#2- Limit all whole grain starches and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast
Step#3- Replace all starches and sugars with fruits and veggies
Step#4- Replace all fruits with green veggies
TIP#5- Focus on Stabilization Exercise for Flat Abs
-Integrated total-body training and sound nutrition is the key to burning the fat covering your abdominal muscles so you can “see” them – spot reduction doesn’t work!
-Pillar stabilization, both static and dynamic, is the key to developing rock hard abs, preventing injuries, and improving posture – NOT endless crunches and sit-ups which are ineffective and dangerous for your neck and back!
-The pillar collectively consists of your shoulders, lats, hips, and core. It is your body’s powerhouse, foundational to all movement.
-For maximum benefits, you must seek to maintain a tight pillar position during all movements by actively pulling your navel to your spine, engaging your glutes, and maintaining a straight line from the heels through the shoulders.
-The best exercises for your core includes stabilization exercises such as planks and side plank variations. Use a plank variation for the core movement of your total-body workout as noted in Tip#1 (Invest in a Total-Body Workout).
Begin implementing the five tips above today, and you’ll begin seeing your body change within a few days. You may even lose up to 10-12lbs while tightening and strengthening your entire body by Memorial Day weekend. Next week, I’ll share the next five tips to take you to the next level and get you ready to bare all this summer!
Underground Fitness Revolution is a revolutionary 21st century fitness facility featuring 1,273 square feet of open space and padded flooring utilizing only cutting-edge, bootcamp-style fitness equipment like kettlebells, dumbbells, resistance bands, TRX Suspension Trainers, medicine balls, battling ropes, Valslides, sandbags, sleds and more. These training tools allow for killer 30-minute express metabolic workouts that combine the muscle-building benefits of strength training with the fat-burning benefits of cardiovascular exercise to allow clients to get the biggest bang-for-their-
Nathan Trenteseaux, B.S., YFS1, USC1, YNS, TRX-STC is the owner and fitness coach for a local Alachua group personal training fitness facility that features high-intensity bootcamp-style workouts. Underground Fitness Revolution specializes in 30-minute EXPRESS metabolic workouts for busy men and women. To book Nathan to speak at your local Alachua company, club, or organization, please contact him by phone at 352.682.3310 or by email at nate@UndergroundFitnessRevolution.com. For more information, please visit www.UndergroundFitnessRevolution.com.
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Underground Fitness Revolution specializes in 30-minute EXPRESS metabolic workouts for busy men and women designed to get you in the best shape of your life regardless of your current fitness level.