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Sunday, June 30, 2013

July 4th, Lets Start The Holiday Week Right! Diet Tips and Free Workout Inside!

So as the holiday approaches, many of your will be traveling, eating, sitting, eating....more traveling...

AND MORE EATING!



As your training regimen takes a backside on your "to-do" list...lets dig into a couple diet tricks that might help your for your morning and evenings!

#1 - Time Your Protein Shake for Maximum Results

If you want to lose fat, have a protein shake and some fiber before a meal. This will fill you up and help you avoid overeating at dinner or late at night.
The best recipe would be BioTrust Vanilla Cream whey protein blended in water with spinach and a few blueberries. (You can't taste the spinach, trust me!) Sometimes I may add a little Almond Milk, Cinnamon, and ginger for its anti-inflammatory properties.
On the other hand, if you want to gain muscle, eat first and then have the protein shake (without fiber - use BioTrust Milk Chocolate mixed with milk and a tablespoon of almond butter). This gives you the extra calories you need for muscle building.


#2 - Replace Your Morning Juice with Protein
I'm shocked that so many gym go-ers still drink orange juice (and other sources of sugary liquid calories). The July issue of Men's Health magazine reported that orange juice dramatically spikes blood glucose. This increases insulin - a fat storing hormone. Boooo!
That one simple mistake is probably stopping your fat loss dead in its tracks.
Plus, the more sugar and carbohydrates you have at breakfast, the worse the rest of your daily meals will be. 
On the other hand, research shows that when you replace processed and sugary carbs at breakfast with more protein, you feel full longer all day. So you eat fewer calories and burn more belly fat.
Use the BioTrust whey-spinach-blueberry blender drink idea from above instead. Or blend up your favorite apple with the Vanilla Cream. Those are two brilliant and simple recipes for getting your protein and fiber fast.
#3 - Use This Secret Snack at Night
No, not peanut M&M's . LOL.
Instead, one of the best snacks that support fat burning is pistachios. There's just 3 calories in each one, plus you probably burn a calorie trying to get those little suckers out of the shell.
That means you can have 50 pistachios for about 150 calories. Pretty good snacking.
On the other hand, I stumbled across a terrible new so-called healthy snack food last week that you MUST avoid. 
They are called Blue Diamond Almond Chips and pack 140 calories in just 14 chips. Plus, most of those calories are from the #1 WORST ingredient you must avoid when eating at night.
Try Using these snacks and tips as you travel this week! Yo will be surprised with how quickly results can come with a little dedication!! 
IN ADDITION TO THE DIET FOR YOUR TRAVELING WEEK...
How about a workout!!?? I mean, most of you who train with me KNOW I can come up with one ANYWHERE, ANYTIME, WITH ANYTHING available right!!??
Well, since I posted a body workout earlier this week...lets go the route and say you are staying at a nice hotel with the usual hotel gym. Couple pieces of equipment.....Well, here you go.
Enjoy. It will be sure to BOOST your fat loss and leave you feeling great for your July 4th party!

Warm-up
Do the following circuit twice, resting for 1 minute between circuits. Each exercise is to be performed for 20 seconds
Seal Jacks
Alternating Reaching Lunge
Arm Crosses
Cross-Body Mountain Climbers
Leg Swings
Pushups

MRT Circuit
Do the following circuit 3 times, resting for 1 minute between circuits. Each exercise is to be performed for 30 seconds.

Inverted Row, DB Row or Band Row
Bulgarian Split Squats (1-1/2 rep style) (30 secs ea leg)
Spiderman Pushups

MCT Circuit
Do the following circuit 3 times, resting for 1 minute between circuits. Each exercise is to be performed for 30 seconds.

KB/DB Swings
Close-Grip Pushups
Goblet Squat
SB Stir-the-Pot
Alternating Reverse Lunge or Step-up
Body Saw

Finisher
Do the following circuit twice, resting for 30 secs between circuits. Each exercise is to be performed for 20 seconds.

Lunge Jumps or Box Jumps
Renegade Row (20 secs per side)
Total Body Extensions
Mountain Climbers

Cool-down, Stretching & Water Break - 10 minutes
There you have it!
Stay safe this week! And if you happen to be around...COME CHECK OUT OUR GROUP WORKOUTS AT HLW! 
Sign Up Today!
Mike Over
CPT/ PES
Strength & Conditioning Specialist 
(717)658-4299
www.mjofitness.com

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