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April 28, 2010 / mybodynbalance

8 STEPS TO GET YOU “LEAN & MEAN!”

1. Strength Training. Lean muscle helps burns more fat in both your active and rest states. To gain more muscle, you must strength train regularly. Lifting heavier weights at lower reps will burn more calories and elevate your metabolism. Don’t worry ladies, strength training will not make you bulky, you need testosterone for that.
TRY:  GAMS ,BUTTS & GUTS ,TOTAL BODY BLAST OR TOTAL CIRCUIT

2. Cardio Training. Work up a sweat. Find an activity you can do for an extended period of time. Try to go for 45 minutes to 1 hour with at least 30 minutes in the fat burning heart rate zone.
BODY N BALANCE WILL BE STARTING A RUNNING CLUB IN THE NEAR FUTURE…

3. Circuit Training. Perform a variety of strength exercises in a progressive sequence. To further increase fat burning, keep your heart rate up by moving quickly, or jogging, between exercises.
WE HAVE CARDIO CIRCUIT AND TOTAL CIRCUIT CLASS..CHECK THE SCHEDULE

4. Know Calories Burned. Make the most out of your workout. …learn how many calories each exercise burns. Popular cardio machines also include a fat burning settings to ensure you’re working at a speed and intensity to target fat. (this is just a BASIC guide…not 100% accurate)

5. Know Your Daily Calorie Intake. Eat fewer (but not too few…never lower than 1200) calories and burn a lot more with exercise to create an energy deficit.
STOP IN AND ASK ME (Lisa) TO FIGURE YOURS OUT FOR YOU

6. Track Calories and Nutrients. Design a plan and stick to it. Stay within your calorie and nutrient target ranges. Utilize a calorie counting guide  to track the foods and beverages you consume each day. Knowledge of the foods you eat will help you make better choices.
YOU WOULD BE SURPRISED TO LEARN WHAT YOU EAT!!

7. Eat small meals & eat often. Distribute food energy into 6 small meals per day. Eat 3 balanced, portion-controlled meals with 2-3 smaller snacks as needed. You’ll feel more satiated, have more energy for workouts, and keep your metabolism revving.
A MEAL SHOULD BE ROUGHLY THE SIZE OF YOUR HAND + HALF

8. Be choosey What you eat is as important as how much you eat. A fat burning diet should be low in added sugar, lower fat, and higher in protein. Eat lean meats, low-fat dairy products, fruits, non-starchy vegetables, and whole grains. Avoid added sugars and processed foods.
LEAN & GREEN…IS ALWAYS A GOOD CHOICE, BUT DON’T FORGET THOSE COMPLEX CARBS!!!

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