Happy thanksgiving to you and your family! Today is a good day to simply spend time with your loved ones and reflect on what you’re thankful for. Bread bread (not too much bread) and just enjoy today! Happy Thanksgiving everyone!
1. Prepare your mind to enjoy the holiday meal but make it self cautious to eat in moderation. Tell yourself exactly what you’re going to eat for the holidays.
2. Start with a big healthy breakfast. have at least 16-32oz of water for breakfast, 30 grams of lean protein (meats, protein shake)
3. For your meal make sure your plate is 50 percent veggies and 10-15% bad carbs.
Eat protein and veggie every meal. If you’re looking to lose weight as fast as possible then start with protein veggie at every meal, and you’ll slim down fast!
Here you go
10 treadmill sprints (select a speed that challenges you) between 5.0-10.0 preferable and sprint for 30 seconds then follow each sprint with a 1 min walk on treadmill. 10 times and you’re out of there!
When you need motivation, maybe you stopped eating healthy, or working out. Or maybe you’re still working out but not at a high intensity as you like, go back and revisit your why. The reason why you started and meditate on that, that’s what’s going to get you back going.
Your body fat percentage is primarily determined by your diet (eating habits). Doing cardio does burn fat, but if you eat too much your body will simply replace the fat loss with the excess calories you’re giving it.
Weightlifting actually burns about the same amount of calories per hour as low intensity cardio, but it also burns more calories after the workout called the “after burn effect”. The muscle you build as a result also helps keep you lean because it increases the total amount of calories that your body burns while at rest.
Let’s face it, some days you wont feel good, someday you wont have your best but every workout counts. Every workout is a good workout! I don’t like when people say “if you don’t give 100 then don’t give at all” to me that’s saying if you’re not gonna go all out on your workout then don’t do anything today, just be lazy and not burn those calories. Can I be honest with you? There’s been tons of time I’ve given 50% 40% 30% in the gym but even through those times I’ve had progress because it’s really not about how much effort you put into each workout, it’s more about working out every day you can, meaning consistency. If you get consistency down then you will reap results, because there will be days you go 100% in the gym, there will be days you go 110% in the gym. So my main thing is get it in however you can, consistency.
Focus on fat loss!
Today too many people are consumed by what their weight scale says, hoping the number goes down. Here’s my question to you: what if the number doesn’t go down? Is it a bad thing? NO, if you’re feeling stronger, have more energy and losing inches then your doing great. Actually if you’re losing inches then you’re losing fat, remember fat is larger in size then muscle. So if you add 2lbs of muscle and lose 1lb of fat, guess what? Your scale will go up least 1 point. Now if you didn’t know what that meant, you might freak out, instead be proud of yourself because you’ve loss fat. People look much better when they add muscle (lean not too much) and lose fat, you’re able to keep your curves as a woman, you’re able to look more defined and chisled. When a person only loses weight, they become skinny fat, meaning flabby but skinny and thats not a good look, you want to be toned. So lift weights, do cardio and eat towards your goals.