How To Get a Leaner Physique

Easy tips to get you a LEANER physique

•You must plan to eat every 2 ½ – 3 hours, including protein at every meal. Therefore, you know it is time to eat, and you eat! Skipping meals will only cause you to overeat. Try your best to stick your plan.
•Try to get at least 15-25 grams protein at each meal, depending on your body weight (about 1.0-1.2g per kg of body weight). Here are a few lean protein choices- Eggs, Salmon, Tuna, Chicken breast, extra lean beef, and turkey breast.
•Choose good carbs; High fiber and whole grain carbs such as fruits, vegetables, brown rice, oatmeal, whole grains & WHOLE grain pastas, & sweet potatoes.
•Choose your good FATS: flaxseed oil, fish oil, almonds, FISH; oil to cook with olive oil, safflower oil, or sunflower oils.
•Limit or eliminate all processed carbs, such as all white breads, pasta, rice and junk food until you’ve gained enough muscle to burn it off, in which would be eaten on weekly FREE DAY.
•Meals should be at least 150-250 calories each of your five meals, total of 1200-1500 calories daily. (Depending on your BMR)
•Exercise will increase lean muscle mass. Resistant train 2- 3 times per week- 30 minutes; Cardio train 2 – 3 times weekly for at least 20 minutes.
•Supplement your diet with good quality supplements, it will help your receive the adequate nutrients your body requires such as calcium, Multi- vitamin/mineral, Omega Fatty Acids.
•Increase you water intake. Drink fresh clean water every day. When don’t get enough water your body will age faster, you’ll retain fluid, and look larger. Take your bodyweight and divide it by two to get the ounces of water you should drink daily.

Pilates for a Total Body Transformation

Have you considered Pilates as part of your fitness goals?
Pilates is beneficial for general fitness, specific health conditions and most of all for your overall well-being. I’ve been teaching Pilates for the past 8 years and I love it!! Pilates improves your posture, mobility and flexibility of the spine, lengthen and tone your muscles. It also helps maintain and can improve bone density in older adults plus lots of other benefits!

What to Expect From a Pilates Class

*Refreshing mind body work out; Pilates help to be more aware your mind and body. It expands body awareness; integrating mind, body and spirit.

*It will improve your flexibility; muscle elasticity and joint mobility can improve while protecting your body from injuries.

*Pilates exercises will improve core strength and you can get strong flat sexy core. Yes, your pooch does go away!! Pilates conditions the whole body, every muscle will be worked.

*Learn efficient patterns of motion; Pilates exercises help to train several muscle groups at once.

*You will see that these exercises are safe and effective.

“Physical fitness is the first requisite of happiness. In order to achieve happiness, it is imperative to gain mastery of your body. If at the age of 30 you are stiff and out of shape, you are old. If at 60 you are supple and strong then you are young.” Joseph Pilates

New Year’s Resolutions UPDATE

It’s been at least 3 weeks since New Year’s, and I’m excited to know how you’re coming along!

If You’re not seeing Results

If you’ve been exercising consistently for the past three weeks still not seeing the changes you’d like, and if you’re serious about your weight loss and fitness goals a personal fitness trainer may be a good choice.
Your personal fitness trainer can look at your current plan, identify where you could make changes, help you create more effective plan, and can also help you determine if the goals you’ve set are realistic for you.

Let’s review your current plan

*What was your fitness goal or goals? (Was it to lose fat, build muscle or feel better?)
*What did do for your strength training routine?
*How long was cardiovascular workouts? What was the intensity?
*When did you stretch for flexibility and how long did you hold each stretch?
*How did you plan your daily menu? (what did you eat and when did you eat)
*Did you keep track of your daily menu, workouts, measurements, weighing, and having your body fat checked?

Here are some tips you can use for motivation to keep you focused:

1. Set different goals, which have nothing to do with weight loss.

2. Print several copies of your before picture and keep them visible.

3. Take the approach that this should be a lifestyle not a one and done plan.

4. Hire a personal fitness trainer for accountability and make it a priority to meet with him/her for your fitness/nutrition evaluation weekly or bi-weekly. That way your personal trainer can monitor your progress and fine-tune your program as you go, that way you can’t fail!!

5. Always think positive- Be Patient and Be Persistent; Please, DO NOT GIVE UP!