Lifestyle 21 Days Fitness Plan to Lean You!

TOP 6 KEYS TO LOSE 10LBS OF BODY FAT   21 DAYS FITNESS PLAN

  1. Eat BREAKFAST! Front load your day of eating with PROTEIN
  2. Eat something every 2-3 hours that you are awake. Feed your metabolism. Always include protein
  3. Don’t count your calories. Count sugar grams & use your fist for portion control (<30 grams/day)
  4. Don’t drink your calories-drink GREEN TEA/WATER/KUMBUCHA
  5. For 1 meal, a week – eat your favorite foods. CHEAT MEAL to spike calorie intake
  6. Eat primarily single ingredient foods

21 Days Fitness Plan to Lean You!

Top 11 foods to strip away belly fat:

  • Almonds, olive & coconut oil
  • Spinach, kale, berries & apples
  • Sweet potatoes, quinoa, steel cut oatmeal & black beans
  • Greek yogurt, lean chicken & turkey

ENEMIES:

  • High fructose corn syrup  – boosts your hunger
  • Trans fats – hardens your arteries
  • Saturated fats – expand your belly
  • Refined carbs – saps your energy

Top 4 concepts to burn more calories during your workout:

3D Training

-Multitask Training: Front/Back, Side to Side, Rotation
– Greater Fat Burn, Core Training, Strength & Tone

Periodization Training Prescription

-Endurance, Strength & Agility, HIIT, Peak Weeks

Interval Training (TABATA)

– Less time > Calorie Burn!
– Increase Metabolic Rate up to 38 hrs. post workout compared to 30 min jog only 2-3 hrs. post

Group/Community

– More Fun, Push you Harder, & Accountability

Your exercise benefits:
Fewer Sick Day
More Productive
More Energy & Happy Mood
Decrease Healthcare Costs
Decrease % Body Fat
Increase Muscle Tissue (start losing muscle around 25-30 yrs.)
LIVE LONGER!!!

Need more help? Reach out to me!

The Mighty Moms Trainer

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