San Marcos Fitness Boot Camp Reveals Top 2 Exercise and Diet Tips

I would like to share some tips with you that sum up what we all need to do to get lean and stay lean for life.

The main point is to keep it simple… and simple works!

TOP 2 EXERCISE TIPS

HH Fitness

* Invest in a Whole Body Workout: Perform a five-exercise circuit (designed to work your upper body, lower body, and core) at a minimum of three times per week with a day of rest between workouts. By performing multi-joint exercises you expend more energy, thus burning more calories.  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 of this circuit without rest for an extraordinary 20-minute total body workout.

* Harness the Power of Intervals: Interval training is scientifically proven to burn nine times more fat than steady state cardio exercise and elevates metabolism for up to 48 hours following your workout.  This will only work if you perform each exercise with maximum effort.  Perform your cardio intervals on non-strength training days three times per week. Start by selecting your cardio exercise of choice, alternating 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), running sprints, or for body weight cardio exercise that you can do at home like running in place or jumping jacks

TOP 2 DIET TIPS

Chicken Salad

* Eat Early and Often: Eat immediately upon waking and then every two to four hours to starve fat and feed muscle.  Make sure you consume 4 to 6 meals throughout the day.  By continuously fueling your body, and eating some animal protein (meat, eggs, cheese, etc.) at every meal/snack, you’ll also keep your metabolism elevated throughout the day helping to prevent overeating.

* Think Fiber First When Consuming Carbs: You should 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.  Consuming starches and sugars 1-2 hours post-workout aids in recovery of the muscles used during your workout.

Live by these 2 training and nutrition rules and you will have a body to be proud of… Time to dig deep 😉

Committed to Your Health,

Heath Herrera, M.Ed., CSCS

HH Fitness

PS- Please forward this blog post to anybody that you know who can benefit from it!

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