The ever popular new years resolution is to”Get In Shape.” So why should this year be any different? If you’re a couch potato looking to find the new you underneath all that excess weight then it’s time you get moving in 2008!
Follow these tips to get healthy and lean. Don’t forget that each of these components is key to getting to your goal. If you leave one out then you are hindering your chances for success.
1.) CHANGE YOUR EATING! That means cut the fat and the excess sugar! Eat only lean meatsuch as turkey, chicken (white meat), fish, and lean cuts of pork. Carbs can be eaten in the beginning part of your day but limited at night when your body it’s really using them. Eat 3 main meals and and at least 2 small snacks. Things like dairy can be essential to helping you lose weight. Use things like yogurt and cottage cheese to increase your protein without increasing your fat intake.
2.) Get Your Daily 20: If you aren’t doing cardio right now then it’s time you start! Start off by doing at least 20 minutes of cardio a day (5 days a week). Once you get your routine down then add in 5 extra minutes. Slowly build your cardio up to 30-40 minutes.
3.) Build Muscle: EVERYONE NEEDS MUSCLE. If you are a female trying to “tone” then you must build muscle to burn fat. You won’t bulk up you don’t have the testosterone to get big! Lift with a purpose; if it’s not hard then you aren’t changing! Make each set count as if it were your last.
4.) Don’t Skimp On Your Supplements. Foods are highly processed today. You won’t get your daily intake of vitamins if you don’t take a supplement. Taking supplements can actually help you lose body fat. Protein supplements can enhance your performance and your muscle definition.
5.) Drink Your Water. The average person is walking around with 5 – 10 pounds of excess water weight. That can’t look good. Drinking at least 60-80 oz of water a day can help you shed excess weight that is making you look swollen and puffy. All that excess water can hinder performance and definition.
6.) Be Consistent. Going to the gym for two weeks straight isn’t going to solve all of your problems. You need to be consistent to see results. Don’t focus on the results you’re not getting; focus on all the positive things.
Here’s my Get Lean Program for 2008 (basic)
Back: Lat Pull Downs (3 sets of 15) Super Set Dumbbell row (1 set of 20)
Chest: Dumbbell Chest Press (3 sets of 15) Super Set: Push-ups (as many as you can)
Shoulders: Dumbbell Shoulder Press (3 sets of 15) Super Set: Lateral Raises (1 set of 15)
Legs: Leg Press (3 sets of 15) Super Set: Squats (1 set of 20)
Dead Lifts (3 sets of 15) Super Set: Leg Curls ( 1 set of 20)
Seated Calf Raise (3 sets of 15)
Abs: Ball Crunches / bicylces/ Reverse Crunch/ Toe Touches – Do each of these all in a row 10 – 20 reps of each, then repeat 3 cycles.
Do this routine with challenging weight and watch the transformation take place. Remember to take measurements and pictures to watch your tranformation. The naked eye alone is not enough! You see your body everyday; which makes it hard to see changes in the begining. The weight lifting routine is to be done 3 times a week with at least one day of rest inbetween (don’t worry you can still do cardio on the days that you don’t do weights ;).
Not sure what these exercises look like? Then visit this very interesting digital site http://www.exrx.net/index.html
Adria Ali
Fit Tip Daily 