The 3 keys to start 2017 kicking : Transform your body and lifestyle in 12 weeks.
New Year, New you? Scrap that!! It’s time to be extraordinary, time to make permanent lifestyle changes, take every day as a new opportunity to change it.
Let’s try to keep it simple, we are going to give you the three main keys to change your body, lifestyle and the way you feel. Now, here is the challenge, you need to commit at least during twelve weeks the start notice substantial changes. Plan it in advance, stick to the plan and enjoy long term results. Are you ready?
Do more workouts, spend less time.
Reduce your workout to 30-40 minutes. It means increase the intensity but you will be able to fit in a session everyday. I always recommend between 3-6 sessions per week.
Structured workouts, effective results.
Plan what are you going to do at the gym before you rock in! Here a basic structure that will help to squeeze every minute of your workout.
Warm up – Dynamic mobilization ( Time: 5 minute)
Round 1 – Choose 3 exercises, repeat it 3 sets ( Time: 10 minutes)
Round 2 – Choose 3 exercises, repeat it 3 sets ( Time: 10 minutes)
Cool down and stretching – ( Time: 5 minutes)
Weights – Cardio – Interval Training
The success is in the variety! Throughout your weekly workouts try and mix different kinds of training. Run, lift, swim, sprints, climb, group classes, yoga, cycling, pilates, bodyweight training,… Learn something new and get addicted to it.
Train hard & Rest
Remember that 50% of your training is focused on rest. Look after yourself and focus on your lifestyle.
More meals, smaller portions.
Yes, again, increase your meals per day. It have been proven that keep your stomach occupied facilitates a better nutrition digestion and diet, so that, I encourage my clients to increase their food intake up to 5 meals per day. Let me break down to make it easier:
- Breakfast ( Carbs, fats, proteins)
- Snack 1 ( Protein and slow carbs)
- Lunch ( Proteins, carbs, fats)
- Snack 2 ( Protein and slow carbs)
- Dinner ( Proteins and vegetables sourced fats)
- You can include an pre-workout snack or after dinner snack, always just protein.
Try this: Reduce to size of your portions, the results..will be straight away in your shape.
Eat more colorful.
It means eat more vegetables and don’t forget the greens leaves, again, variety is the way to success. It will help you to feel more satisfied, better digestion, better skin and a balanced body.
Eating for life.
Eating the right things in the first 30 minutes after a workout can sustain your post-workout high all day.
Please, try to cook from the scratch, as little packaged food as possible, simple recipes, new and lots of flavours from spices, avoid refined sugars, avoid processed food. You will feel the difference within 3 days : better skin, mood, sleep,…
Drink more water, less alcohol.
Hydration is fundamental to keep going. Try to reduce your alcohol intake to 1-3 glasses a week.
# Lifestyle and motivation
Several studies shows the importance of our sleeping hours and patterns. Look after yourself and try to sleep at least between 6-8 hours a day.
As we mentioned, 50% of success it’s rest. If you train hard, your body will need treatment. Book a massage or sport massage to keep your muscles and joints healthy. Have a great lunch with your special people once a week, travel, read, discover something new…
Your mirror, your challenge.
You are the best, so that, challenge yourself what you see in your mirror. Do not compare yourself to other just challenge you!
Everyday is an opportunity.
Don’t regret what happened yesterday, if you skip your session or you had a cheat meal. Don’t wait for it, take the opportunity to change your life and the way you feel and look today!
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