Month: June 2014

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

 

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Workout # 1

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.

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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).

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Workout # 2

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

 

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