First, ask yourself how much is it worth to you to enjoy bullet proof health and better quality of life?
If you transform your life and focus on improving 1% everyday, you’ll create a ripple effect…
Have you ever seen amazing images of women fitness competitors and wonder, how did
they get bodies like that?
Well it’s not easy, yet not impossible.
Keep reading and you’ll be able to use this quick start guide today…
You see, you eat until you feel full…
And that’s the best indicator of how much food it takes to power your body right?
Not necessarily and here’s why…
Researchers at Cornell ran an experiment where 2 groups of participants got a free buffet lunch.
The first group, buffet was laid out with salad with fruit first…
And pasta dishes at the end.
Second group, food was switched, so healthy foods went to the end of buffet line.
And the gooey pastas were at the front of the line.
The results were shocking…
The people in Group 1 ate an average of 890 calories per person of pasta.
Those in Group 2 consumed an average of 1,520 calories per person in pasta alone.
They ate a jaw-dropping 56% more food and most of it was pasta.
About 70% of what people take are the first 3 foods they see.
Group 2 binged on pasta because it was the first food they saw and it’s a trigger food.
The bottom line is you cannot trust your stomach…
So bring out the salad and vegetables first, wait to bring out the main course.
If you use this simple trick you could enjoy some serious weight-loss success for you and your family.
At least physical results come a lot more quickly when you understand what weight loss formula for success these women use.
You see, if your weight loss isn’t working, it’s usually because you’re not eating right.
Weight loss revolves around getting lean muscle which is via nutrition…
Bear in mind you don’t have to be an extreme athlete or fitness competitor to benefit.
The goal is to unlock the power of your body’s own fat burning process to see results.
So grab your pencil, jot down some notes so you’ll get where you want to go a whole lot
faster…
We’ll show you step-by-step how to follow the weight loss formula for success.
Getting a lean body is really a numbers game…
And it basically starts with finding the right numbers which are uniquely yours.
You need to determine your target total daily calories and percentage of calories from fat,
carbs and protein.
Now find your body type, factor in your goals and get number crunching…
Use the daily meal plan example to create a nutrition plan which works within these target
ranges.
Its important to determine your body type before you begin any nutritional plan.Why?
Simply because you need to know your body type to determine your daily breakdown of macronutrients (protein,
carbs and fats)…
- Ectomorph – classic skinny woman has problems gaining muscle also known as a hard gainer
- Mesomorph – naturally muscular, shoulders are wider than hips
- Endomorph – heavier, pear-shaped and generally carries more body fat
Please be honest with yourself here…this is after to your benefit and all about your starting point.
Choose from three major body types to see your nutritional plan breakdown.
Calories are divided into percentages of proteins, carbs and fats.
Here’s how it breaks down for each body type:
- Endomorph: 35% carbs and 25% good fats
- Mesomorph: 35 % carbs, 30% good fats
- Ectomorph: 40 % carbs, 25% good fats
Take your time and really get to know the basics.
It takes approximately 15 calories per pound to maintain your current body weight.
There are 4 calories per 1 g of protein; 4 calories per 1 g of carbohydrates; and 9 calories
per 1 g of fat.
You can consume approximately 1–1.5 g of protein per pound of body weight.
You might find based on your body type a high-protein nutritional plan is key to maintaining
lean muscle, energy and good health.
How much protein you need to eat is determined by your physique goal, your body type and
your exercise intensity.
Exercise plays a vital role in calorie management.
A good nutrional plan with weight-resistance program helps your body burn approximately
6–12 calories per minute, per workout.
The exact number depends on your intensity, duration and total lean muscle mass used.
Average number used for calories burned while using free weights is about 6 per minute, 10
or more when doing high-intensity exercises.
There are approximately 3,500 calories to 1 lb of body weight, so if your target is to lose or
gain 1 lb, you need to add or subtract 3,500 calories from your baseline calories per week.
You want to determine your daily calorie needs. Why?
Simply because it’s easier than it looks at first glance…
Here’s an example of the equation using a 130-lb endomorph:
Current body weight 130 lb
Multiply body weight by 15 calories x 15 calories per lb
This number equals maintenance calories = 1,950 calories per day
Minus what we call deficit calories – 500
Total daily calorie intake = 1,450 total calories per day
Now, divide this figure by daily meals per day.
That’s your daily meal breakdown.
To determine caloric content of food, you can use a calorie app.
Note: As you begin to lose wight and get in shape, remember muscle is heavier than fat.
Please don’t use a weight scale…it is not the best way to determine your results.
How you look in a mirror and how you feel in your clothes is a much better gauge of your progress.
Here’s a list of delicious meals which are easy to adapt to fit your weight loss target.
MEAL 1: BREAKFAST – Western Egg Burrito
Breakfast is the most important meal of the day. Since your body has been deprived of
nutrients for eight or more hours, feed it quality calories,such as eggs with peppers and
onions.
MEAL 2: LUNCH – Vegetarian Split Pea Soup
Baby greens, tomato salad with olive oil and vinegar
MEAL 3: PREWORKOUT – Strawberry Cake
Eat 20–30 g of protein and carbs in about a 1:1 ratio no more than 30 minutes before
weight training.
MEAL 4: POSTWORKOUT – Creamy Orange Smoothie
Consume 20–30 g of protein and carbs in about a 1:1 ratio immediately postworkout.
MEAL 5: DINNER – 6–8 oz Grilled Steak with Chimichurri Sauce
1 cup steamed broccoli or spinach, unless you’ll be working out after dinner, try
to avoid starch carbs at the end of the day,choosing green-vegetable carbs instead.
And her’s a little appetizer to fuel your day with organic celery, carrots, ginger and beetroot!
Carrots are great for your skin.. hair…and nails…as well as improved liver function.
Celery juice contains compound 3-n-butylphtalide or phthalide, which contributes to the
vegetable’s taste and aroma.
As a chemical affecting the body, phthalide helps relax and smooth muscles in the walls of
blood vessels, according to High Blood Pressure Info.
Blood pressure decreases as blood vessels dilate and allow blood to flow easier and more
freely…
Ginger raises immunity in several ways.
Firstly ginger contains compounds which are antimicrobial (killing or inhibiting the growth of
microorganisms such as bacteria and fungi).
Ginger has also been shown to activate an important part of the immune system.
Beet (beetroot) supports improved liver function with many health benefits, packed with powerful antioxandants, vitamins and minerals, excellent source of folic acid…great for lower blood pressure, cleansing and purifying blood…
Ok for exercise, it shouldn’t matter what time of the year it is, you can always be working on your bikini body.
So we’ve created a workout plan for you to feel strong and confident in your bikini for any season.
It’s a total bodyweight strength training workout to help keep you moving for about 20 minutes.
Directions: Warm up with five minutes of light stretching and repeat each three-exercise circuit three times.
Cool down with five minutes of stretching.
Circuit One: Squat With Side Leg Lift
This squat variation tones and sculpts the butt from all angles — plus standing on one leg
fires up your core.
Stand with your feet shoulder-width apart, feet parallel. Bend your knees, lowering your hips
deeply so your thighs are parallel with the floor, keeping weight back in your heels.
Rise back up, straightening the legs completely, and lift the right leg out to the side,
squeezing the outer glute.
Lower the right leg to complete one rep; repeat the squat again liftting the left leg as you
stand.
Do 20 reps, alternating sides.
Circuit One: Down Dog Abs
This full body move works the upper body while focussing on the abs. It also a provides a
nice stretch for the calves.
Start in a Downward Dog pose, actively pushing your weight into your heels while reaching
your tailbone to the sky.
Lift your left leg up squeezing the left glute.
Exhale rock your weight forward over your hands, draw your left knee toward your nose
pulling your abs to your spine to round your back.
Inhale and lift your left leg up as your push your weight back into your heels. This complete
one rep.
Do 10 reps, each side.
Circuit One: Elbow Plank With Twist
Twisting is good for the spine and tones the obliques, the ab muscles that crisscross the
abdomen.
To increase your stability in this position, reach your bottom toward the ceiling —
this also works the inner thighs.
Start in side elbow plank on your right side, with your feet stacked one on top of the other
(you can stagger your feet for more stability).
Place your hand so your fingers point away from you.
Place your left arm behind your head, and inhale to prepare.
Exhale, and pull your navel to your spine while rotating your ribcage toward the floor bringing
your left elbow to your right hand.
Return to the starting position, to complete one rep.
Do 10 reps on each side.
Circuit Two: Beach Babe Push-Up
This modified one-leg push-up will challenge your arms while working your abs. Do actively
squeeze the glute of the lifted leg to tone your butt too.
Begin in plank with your knees on the mat.
Extend your right leg straight behind you so it’s parallel with the floor.
Engage your abs, and keep your left heel in line with your hips by engaging your glutes.
With your right leg extended, exhale to bend the elbows, lowering into a push-up.
Inhale to straighten your arms, keeping your leg lifted.
This counts as one rep.
Do 5 reps on each side.
Circuit Two: Twisted Mountain Climber
Mountain climbers are such an effective exercise, and adding a twist really works the abs
from all angles.
Start in a traditional plank — shoulders over hands and weight on your toes.
With your core engaged, twist to bring your right knee forward under to your left elbow.
Return to your basic plank to complete a rep.
Switch legs, bringing the left knee forward to the right knee for your second rep.
Do 20 reps, alternating sides.
Circuit Three: Bulgarian Split Squat
Shape and lift your rear with this elevated split squat.
Begin by placing the toes of your right foot on a bench, box, stair or chair, with your left leg
straight.
Make sure your left foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
Bend your left knee, squeeze your right glute, and lower your pelvis toward the ground.
Press your left heel into the ground to straighten your left knee.
This completes one rep.
Do 15 reps before switching legs.
Circuit Three: Superwoman Push-Up
Proper posture can make you look up to five kilograms thinner, so in this exercise focus on
strengthening your upper back to help you stand tall.
Being lying with the front of our body on the mat. Exhale and lift your legs and upper body off
the mat, pulling your elbows back squeezing your shoulder blades down and together.
Keep your abs engaged to protect your lower back.
Inhale and lower your legs to the mat, placing your palms by your shoulders.
Exhale, engage your abs and push your body up into a full plank.
Inhale, lower your body slowly to the floor to complete one rep.
Do 10 reps.
Circuit Three: Butterfly Crunch
Don’t let the sweet name fool you, this move works the abs quite thoroughly.
Lie on your back with your knees open and the soles of your feet together (in a butterfly
position).
Lengthen your arms overhead so they are resting on the floor.
Exhale and bring your hands and knees toward each other performing a full-body crunch.
Your shoulder blades should be off the mat as your perform a small reverse crunch lifting
your pelvis a bit off the mat.
Hold this position for a moment and really feel your abs squeezing.
Slowly lower your arms and feet back to starting position to complete one rep.
Do 15 reps to complete a set.
Marching Bridge
This exercise helps strengthen the back for good posture, but to keep the pelvis stable you
as your march in this position you really need to engage your glutes.
Lie on your back with your hands by your side, with your heels about 12 inches from your
pelvis.
Press your heels into the floor to come into a bridge position with a neutral spine.
Press your right heel into the floor, and keeping your knee bent, raise your left leg until your
hip is a 90 degrees.
Lower your left leg down, pressing through your glutes so your pelvis doesn’t drift to the floor along with the leg.
This completes one rep; switch sides and lift your right leg for your second rep.
Do 20 reps, alternating legs.
This Push-Up Challenge Will Make You Insanely Stronger in 30 Days
If being able to do 50 push-ups is on your fitness bucket list, it’s time to make it happen.
Just like the 30-Day Squat Challenge, here’s a plan to build your upper body and core
strength so by the end of the 30 days, you’ll be able to bust out 50 push-ups.
This challenge involves five push-up variations, to not only prevent boredom and overuse injuries, but they’ll help sculpt other areas of the body.
Here are instructions for the five different variations, followed by a 30-day plan to get you all the way to 50.
Number 1: Basic Push-Up
Come into plank position with your arms and legs straight, shoulders above the wrists.
Take a breath in and as you exhale, bend your elbows out to the sides and lower your chest
toward the ground.
Stop as soon as your shoulders are in line with your elbows. Inhale to
straighten the arms.
This counts as one rep.
If this is too difficult, do this exercise with your knees on the floor.
Number 2: One-Legged Push-Up (Left Leg)
Begin in plank position.
Extend your left leg straight behind you so it’s parallel with the floor.
Engage your abs and try to keep your left heel in line with your hips.
With your left leg extended, and your right toes on the floor, exhale to bend the elbows,
lowering into a push-up. Inhale to straighten your arms.
This counts as one rep.
If this is too difficult, the photo above shows how to do this push-up variation with your right
knee resting on the floor.
Keep reading to see the other three push-up variations and the 30-Day Push-Up Challenge
Plan.
Number 3: One-Legged Push-Up (Right Leg)
Now switch sides. From plank position, extend your right leg straight behind you so it’s
parallel with the floor.
Engage your abs and try to keep your right heel in line with your hips.
With your right leg extended, and your left toes on the floor, exhale to bend the elbows,
lowering into a push-up. Inhale to straighten your arms.
This counts as one rep. As mentioned above, if this is too difficult, rest your left knee on the
floor.
Number 4: T Push-Up
Begin in plank position.
Take a breath in and then exhale to bend your elbows, lowering into a push-up.
Inhale to straighten your arms, and at the top of your push-up, lift your left arm straight up
overhead, rotating your torso to stack your shoulders, and turn your heels to the right,
making a T-shape with your body.
Exhale to place your left palm back on the ground and lower into a push-up.
Inhale to straighten your arms and lift your right arm up overhead, rotating your torso and
turning heels to the left.
Exhale to place your right hand back on the ground.
Doing a T push-up on both sides counts as one rep.
Number 5: Diamond Push-Up
Begin in plank position.
Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching.
Your fingers and thumbs should form a diamond or triangle shape.
After an inhale, exhale to bend your elbows, lowering your chest toward the floor.
Inhale to straighten the arms.
This counts as one rep.
If this is too difficult, try separating your hands a couple inches or widen your feet slightly.
Still too hard?
Then lower the knees to the ground.
The Plan
Instead of rolling out 50 regular push-ups in a row, you’ll work up to doing 10 reps of each.
This plan gives your upper body a day of rest every two days, but feel free to strength train
other areas of the body on those rest days.
If you’re new to the push-up scene, it’s OK to perform these push-ups with your knees resting on the floor if straight legs is too difficult.
But keep in mind that unless you practice doing push-ups on your toes with your legs
straight, you’ll never be able to do them.
So do as many reps as you can with proper form with your knees lifted, and lower them when your arms start to fatigue.
It’s also OK to rest your arms if you need to (in Child’s Pose or Seated Heart Opener), but as the plan progresses and you build strength and endurance, spend less time on your knees and resting, and more time rocking these push-up variations.
DAY OF MONTH EXERCISE TOTAL PUSH-UPS
Day 1 1 rep of each 5
Day 2 1 rep of each, repeat 2x 10
Day 3 Rest 0
Day 4 2 reps of each 10
Day 5 1 rep of each, repeat 3x 15
Day 6 Rest 0
Day 7 2 reps of each, repeat 2x 20
Day 8 3 reps of each 15
Day 9 Rest 0
Day 10 2 reps of each, repeat 3x 30
Day 11 4 reps of each 20
Day 12 Rest 0
Day 13 3 reps of each, repeat 2x 30
Day 14 4 reps of each 20
Day 15 Rest 0
Day 16 5 reps of each 25
Day 17 6 reps of each 30
Day 18 Rest 0
Day 19 4 reps of each, repeat 2x 40
Day 20 6 reps of each 30
Day 21 Rest 0
Day 22 7 reps of each 35
Day 23 8 reps of each 40
Day 24 Rest 0
Day 25 8 reps of each 40
Day 26 9 reps of each 45
Day 27 Rest 0
Day 28 9 reps of each 45
Day 29 5 reps of each, repeat 2x 50
Day 30 10 reps of each 50
