Keep It Simple! My Top Two Diet & Exercise Tips

I want to share some tips with you today that pretty much sums up what all of us need to do to get lean and stay lean for life.

It doesn’t get any simpler than this… but simple works!

TOP 2 EXERCISE TIPS

* Invest in a Whole Body Workout: This means doing a circuit designed to work your upper body, lower body, and core at least three times per week. Here’s an example: Alternate between 50 seconds of work and 10 seconds of rest for each a double-leg (e.g. squat), push (e.g. push-up), single-leg (e.g. lunge), pull (e.g. row), and core (e.g. plank) exercise. Perform up to 4 rounds without rest for a killer 20-minute total body workout.

*  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 48 hours following your workout. In our bootcamps we use intervals as a “finisher” after our strength training. If you do your “cardio” on off days from strength training, something like this works great: Select 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 on a stationary bike (airdyne) or for body weight cardio exercise that you can do at home like running in place or jumping jacks.

TOP 2 DIET TIPS

* Eat Early and Often: Eat immediately upon waking and then every two to four 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.

* Think Fiber First When Consuming Carbs: Eat an unlimited amount of fibrous, cruciferous green veggies to fill your belly both during and between meals. 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.

Live by these 2 training and nutrition rules and you will have a body to be proud of… I guarantee it!

Now Make It Happen!

Dean