My Top 2 Tips For Diet And Exercise

For the past few months, I’ve been stressing to all my clients and boot campers various methods of exercise, different suggestions for nutritional intake, tricks to gain muscle and lose fat, and the list goes on and on.

But sometimes, we just have to stick to simplicity. I want to share some tips with you today that pretty much sums up what all of us need to do to get lean and stay lean for life.

It doesn't get any simpler than this… but simple works!

MY TOP 2 DIET TIPS:

1) Eat Early and Often: Immediately after waking up, eat something, and then eat 2 to 4 hours to starve fat and feed muscle. By continuously fueling your furnace, and eating some animal protein (meat, eggs, cheese, etc.) with every meal, you will also keep your metabolism high and active throughout the day and prevent overeating.

2) When Consuming Carbs, Think Fiber First: Eat an unlimited amount of fibrous, cruciferous green vegetables to fill your stomach both during and between meals. For optimal fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.

MY TOP 2 EXERCISE TIPS:

1) Invest in a Full Body Workout: This means doing a 5-exercise circuit (designed to work your core, upper body and lower body) AT LEAST 3 times per week with a day of rest between workouts. Alternate between 20-50 seconds of work and 10 seconds of rest for each: a push (e.g. push-up), double-leg (e.g. squat), pull (e.g. row), single-leg (e.g. lunge), and core (e.g. plank) exercise. Perform up to 4 rounds without rest for a killer 20-minute total body workout.

2) Harness the Power of Intervals: Interval training is scientifically proven to burn 9 times more body fat than ordinary exercise and elevates metabolism for up to 48 hours after your workout. Perform cardio intervals on non-strength training days three times per week. Selecting your cardio exercise of choice, alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This routine works best on a stationary bike (or for body weight cardio exercise that you can do at home like running in place or jumping jacks.

Live by these 2 training and nutrition guidelines and you will have a body to be proud of... I guarantee it ;)