Your body is a temple and what you do with it is your choice. You can work out and keep all of its parts running smoothly and effectively or you can leave it sitting, stagnant slowly dying. Fitness requires willpower. A choice has to be made whether or not to embrace the elements that your body needs and craves. Making the choice to eat right is crucial, and it all starts here. Trainer David Gluhareff has put together a meal plan that will keep you not only lean but healthy. To keep your metabolism stimulated eat small, frequent meals throughout the day that are low in sugar and carbohydrates.
Meal Plan Ideas
Healthy cereal with non-fat milk
Egg whites
Low-carb protein bar and a piece of fruit
Lean meat and vegetable and your choice of brown rice, sweet potatoes, or whole grain bread
Veggie sticks (broccoli, celery, cucumber)
Low-sugar fruits such as apples, pears, or berries
Tuna
Flavor Things Up
Keep it simple and pure – try olive oil and balsamic
vinegar and remember to only use what you really need for flavor.
Herbs and spices are always a great way to add flavor without adding fat
The Training
In order to keep your body in stealth mode working out is also essential.
Start your week off with the following routine:
Monday – 30 – 45 min. cardio/ Total body training (chest, back, triceps, biceps, shoulders, legs and abs)
Tuesday – 30-45 min. of cardio
Wednesday – 30 – 45 min. of cardio/ Total body training
Thursday – Rest
Friday – 30 – 45 min. of cardio
Saturday – 30 – 45 min. of cardio/ Total body training
Sunday – Rest
Great workouts do not always need to be reserved for the gym – here are a few exercises that will get your heart pumping and can be done from home or the office.
The Practical Side
Push -ups – as many reps as possible
Hamstring floor bridge – as many reps as possible
High knees – Jog for one minute, lifting legs as high as possible
Torso rotations – 20 reps, each direction
Side bends/reaches – 20 reps each direction
Wall sit – for as long as you can hold the position
Keeping Motivated
Work out with a partner
Buy new music
Use the time for reflection
Set Goals
Retreat, not surrender
You can always mix and match exercises, supplementing one for another. Find what works for you and keep active. Eating right and working out will end with results.
