CALORIES
A calorie is a unit of energy, and too many units of energy can lead to excess body fat.
3500 Calories = 1lb of body weight
To lose weight you must burn more calories than you take in creating a caloric deficit
How to create a caloric deficit?
BURN 250 more calories daily
EAT 250 less calories daily
500 calories over 7 days = 3500 calories = LOSE 1LB A WEEK
NO EXCUSES !!!
Everyone works at their own station. Equipment: Mat, DB, med ball, stacks of steps 3-4 high. Have stations ready. As many rounds as possible in 9 minutes
Arm crosses (over under) 15
Push Ups 15
Seated 2 arm bent over DB row 15
Alt. Straight leg oblique sit-ups w/ med ball 10 each side
Calf stretch 10 seconds each
Hammer curl / calf raise 15
Lying DB tricep extension 15
Reverse crunch 20
Shoulder stretch 10 second hold each side
Pole sit with a front raise 15
1 leg sit/ stand 15 each
Plank 60 second hold
HOW TO DECREASE BELLY FAT
1. Eat 5 -6 SMALL meals daily.
* Big meals expand your stomach walls
* Small meals shrink the size of your stomach
2. During cardio ACCELERATE for short intervals (see HIIT training workout).
* Keep intensity above 5 on a 1-10 scale during entire cardio workout
3. Keep heart rate elevated even during MUSCLE CONDITIONING portion of your workout.
4. Train all your major muscle groups to BOOST your RESTING METABOLISM.
Everyone works at their own station. Equipment: DB, mat, . Have stations ready. As many rounds as possible in 9 minutes
Quad Stretch 10 seconds each
Lunge / side raise 15 each
2 Arm Kickback 15
Flutter Kicks 30
Shoulder Stretch 10 seconds each
Push-ups 15
Lunge Push (DB) 15 each
1 Leg Plank 30 seconds each
Groin Stretch 10 seconds
Straight Leg Sit up (med ball) 20
1 Arm DB Row 15
Static Lunge 20 second hold each
