The Wedding Day Shape-Up Challenge — Not Just For Brides
Get in shape fast before any special occasion coming up with this Shape-Up Challenge.
So, it just hit you that you have very little time left to get in shape before the wedding or special occasion. You're not alone. Don't worry, there are tricks that can help you lose weight and get in shape when the calendar is not on your side.
In fact, brides are the most motivated when it comes to getting in shape and shedding excess body fat. This shape-up challenge isn't just for brides, however. It's for anyone who wants to blast fat and get into shape fast. Anyone can use these simple tricks to reach their goals. If losing weight and getting in shape fell to the bottom of your priority list, this plan is for you.
Research shows that a sense of urgency is the best motivator. But first, it’s important to believe that you can lose 1 pound per day and see physical changes in the first week. To accomplish this, you’ll have to be disciplined and follow the suggested regimen at least 80 percent of the time.
You said you wanted fast results, right? Here's the plan, in three simple steps. The Wedding Day Shape up Challenge: Say "I do" to the following advanced techniques for 7, 14, 21 days, or as long as you need.
Blast fat fast by switching to metabolic workouts first thing in the morning on an empty stomach
Metabolic workouts get you into tip-top shape three times faster than any other workout. They boost your metabolism, so you burn calories all day long.
Do (3) 30-minute metabolic workouts at home every week. Walk or save your Pilates and yoga for active rest in between metabolic workouts.
THINSPIRATION: 80 percent of your weight loss is based on what you eat. The other 20 percent comes from exercise.
Boost your metabolism 25 percent and replace lost nutrients after your workout by drinking a metabolism boosting Whey Protein Shake
Not just any protein shake will do when you’re trying to tone up, which means to burn off excess fat while firming and tightening without bulk. Only metabolic boosting shakes will recalibrate your appetite and kill cravings, making it easier to stick to your plan. All this while providing the exact amount of protein your body needs without excess calories, sugar or carbs that can bulk you up and stop fat loss.
*Note: High-quality whey also helps boost immunity and block cortisol (stress hormone) levels from rising, which is critical when you’re under stress, making it easier to lose belly fat.
Eat more “thermogenic” foods and fewer grains and fats
This is the simplest way to lose weight, burn fat fast, and boost immunity so you look radiant on your big day. I’ve seen clients drop a pound per day and lose body fat (their abs even started to show) by eating cleaner foods such as; broccoli, cauliflower, egg whites, complete whey protein, white fish, and of course, drinking plenty of water. These are super foods that fill you up quickly. They provide a lot of nutrients that your body needs now more than ever.
I recommend a minimum of three to four 30-minute sessions of cardio per week, and (3) 30-minute metabolic boosting workouts. These can be adjusted according to your goals. Some may need to kick your cardio up to five or six times per week. Cardio can be anything from going for a walk or cycling. In fact, that is much easier on your joints and makes you less prone to injuries.
If you're serious about being a buffed bride and need help, feel free to contact me. I’m happy to answer your questions.
Your Weight Problem May Be The Government's FaultEvery day I have people crying out to me in despair saying, “I have always been able to eat this food without gaining weight and now when I eat it I gain 5 pounds immediately." Or “I track everything I eat in XYZ app and yet I still can’t lose belly fat." Trying to find the reasons for this is a little bit harder than it used to be. You may think you’re eating the right way, but you aren’t. It’s getting harder to teach people the “why’s” behind all these dilemmas, and that’s because you have to unlearn pretty much what you’ve been taught about food portions and labels. I had to forget everything I had learned and start fresh. Only then did I begin to lose weight in spite of my slow metabolism.
Because there is so much confusion over what a correct serving size is there is no standard reference point for you to determine what the appropriate amount of food to eat is. Let alone what you should be eating in the first place. Package labels differ so much from brand to brand that you cannot assume that the same amount of low-fat potato chips, say 15 chips per serving, doesn’t change from one brand to the next. Guess what? It does.
You might think that in this day and age labeling and servings would be designed by a more scientific approach. I always assumed that serving sizes are calculated to goals. So if you are trying to lose weight, you should eat this certain amount, but if you are attempting to gain or maintain it would be a different amount. Makes perfect sense that serving sizes should be different when you’re a 6-foot tall 30-year-old man and a 4-foot 9-inch woman who is 55. But how is it that growing children, teens, and people who are active are told to use the same serving sizes that you are when trying to lose weight and shrink your waistline? Have you ever thought of it this way? Shouldn’t serving sizes be a little bit different if you are tall or short or whether you have lots of muscle or very little muscle? Ideally, shouldn’t serving sizes factor in the rate you burn calories, take into account your metabolism’s speed?
I speak from my personal experience and the experiences of all the people I have helped over the years. Every time I tried to follow the food pyramid recommendations put forth by the U.S. government— and, by the way, I was meticulous about serving sizes—I still gained weight. My metabolism is so slow that if I even look at ½ a serving of pasta I gain 5 pounds, yet my 6-foot tall and fairly active husband skips pasta at one meal and loses 10 pounds. (Okay, so that’s a little bit of an exaggeration, but it sure feels like it.) I’m hoping this gets you thinking. You have to be your own detective when it comes to losing weight.
Serving guidelines cannot serve as gospel, but merely as a rough gauge. The scale will show you every time if you’re on the right track. If the scale isn’t moving, you’re still eating too much or eating the wrong foods for your metabolism. It’s often a food you just can’t let go of (a little cream in the coffee, perhaps?) but need to. I urge you to follow my plan. It is guaranteed to work every time. Don’t stop following these principals until you have lost all that fat you have hated for years. Your weight gain (or lack of weight loss) is not all your fault. Serving sizes (food choices, too) are mostly to blame.
Take away—follow the metabolic boosting plan and you're guaranteed to lose 1 pound a day. If you're not, you're eating too much. It's that simple. It works when you work it!
Fast, Healthy Weight Loss
Are you getting ready for the beach, graduation, prom or a wedding but can’t stay on your diet and fitness plan? This can be overwhelming for anyone.
The good news is that anyone can boost their metabolism by doing these two things:
- Working out first thing in the morning at home, on an empty stomach to boost metabolism and endorphins.
- When we feel better we eat better it’s that simple. Not to mention metabolic exercise reshapes your body without bulking and boosts metabolism which helps you lose weight and see results within the first week.
Intense exercise increases cortisol levels temporarily, but metabolic and lower intensity exercise seems to reduce them. University of California researchers say that metabolic exercise may blunt some of the negative effects of stress. Not to mention the increase in endorphins you feel that decrease appetite and increase a feeling of well-being. It's important to note that not all exercise is created equal. Metabolic exercise is the perfect combination of moves without overdoing it, which creates more stress in the body and higher cortisol levels.
Your morning meal sets the stage for the rest of your day, so start if off right. This step “offsets” calories you eat so if you're not so perfect you still lose weight—guaranteed.
Boost at breakfast by drinking a metabolic boosting whey protein shake. Whey is full of amino acids that nourish the body, improve mood and boost immunity, while providing lasting energy. Drinking a whey protein shake blocks cortisol to flip the hunger switch back to off. Whey Protein boosts metabolism 25% and provides natural energy so you feel better fast. It provides the right nutrients your body needs to combat stress, which kills cravings for fast weight loss. Repeat this step for lunch as well.
You can expect to fall off your diet, so plan for it ahead of time. We are all human and that’s exactly why you drank the shake for breakfast. Most plans don’t allow for this and that's why they fail. It's not your fault but the plan that’s faulty.
What makes the metabolic boosting strategy so successful (by the way, everyone loses weight on this plan) is that you need your metabolism boosted and running at optimal speed, so when you cheat you don’t gain an ounce. This also makes room for the human things we do.
Here are a few examples of the “cheats” most people do that stop them from losing weight. Most of the time people will say: “I only ate a little”. Sadly that’s all it takes to stop weight loss.
- Excess fats: nuts, avocados and cheese
- Excessive protein of the wrong kind: Chicken, salmon – more than 3 ounces
- Excessive carb intake: fruit, wraps, protein bars , drinks and smoothies
For more information about these tips and other metabolic boosting steps, refer to "The Metabolism Solution".
Metabolic Mistakes That Stop Weight Loss
Click on the video above to watch Lisa on "CT Style" discussing How to Lose Weight and Keep it Off
When it comes to losing weight most of us focus on the big things, but it's the little things that usually keep us from losing weight. Those little things we all do that seem so unimportant that we don’t even write them in our journals.
What you don’t know can hurt your weight loss. In fact, it may even stop you from losing weight; especially if you're female, over 35 years old, diabetic, or have a thyroid condition (all apply). Don't shoot the messenger. I don't make the rules and I certainly still struggle with some of these myself. If you’re not losing weight, listen up, these are for you.
Here are the Top 5 Metabolic Mistakes I see on food journals every day that stop weight loss dead in its tracks:
Metabolic Mistake #1: You Think Juicing Is Good For You
While juicing does supply some nutrients your body doesn't know the difference between sugar that came from juicing or candy. It still elevates blood sugar levels which stop fat loss and slow weight loss.
Do this instead: Drink a Complete Whey Protein Shake. You’ll boost your metabolism 25%, block cortisol which helps melt belly fat, and you'll be providing your body with nutrients it needs to stay healthy, allowing you to lose 1 pound per day. Drinking a Complete Protein Shake is fast, easy and delicious. All you have to do is drink. Don't add fruit.
Metabolic Mistake #2: When It Comes To Weight Loss You Think All Snack Bars Are Created Equal
Not! In fact, snack bars that cost .50 cents are loaded with nothing but sugar. They are expensive cookies in my book. You know the drill when it comes to sugar and weight loss, the less sugar you eat the easier it is to lose weight.
Do this instead: Replace your current protein or snack bar with a Lean Bar and you'll boost your metabolism 25%. Lean Bars are made with the same high quality protein that the Complete Protein Shake is made with. You'll lose weight faster and melt belly fat. You’ll also be saving calories, carbs, and fat while adding 10 grams of fiber to your diet. That's always good for weight loss. LynFit Lean Bars are the only protein bar on the market that uses high quality protein. That’s what’s best for weight loss.
Metabolic Mistake #3: You Eat Too Much Chicken And Salmon
When it comes to weight loss not all proteins are created equal. Chicken and salmon both have more fat than you realize which adds calories and slows weight loss. It stops belly fat from melting off. We tend to forget to weigh and measure our proteins and this slows our weight loss. Always stick to 3 ounce servings.
Do this instead: Eat more white fish and less chicken and salmon. Remember, the lighter and whiter the fish the better for your metabolism and the faster and easier it will be for you to lose weight and melt belly fat. If your weight is stuck try eating more white fish and less chicken.
Metabolic Mistake #4: You Think Fruit Is Good For Weight Loss
Fruit does have some nutritional value but it also spikes blood sugar the same way juice does. Most of us don't know what a serving size of fruit is. If your weight loss is stuck and you have belly fat you want to melt off eat less fruit, or at least stick to a serving size, which is ½ a cup.
Do this instead: Swap your fruit for green veggies such as celery, or anything green for that matter, and you'll lose weight faster and feel fuller longer. Vegetables don’t cause blood sugar spikes the way fruit does so you'll feel fuller and eat less. Just make sure you're not dipping it into calorie loaded hummus or high calorie dip. Look for zero calorie dips or salad dressings instead if you’re trying to melt belly fat.
Metabolic Mistake #5: You think All Exercise Is Created Equal When It Comes To Losing Weight
While all exercise beats the couch, it's not all great for weight loss. Movement burns calories but exercises like zumba counts as cardiovascular exercise. Yoga which is great for stress relief and stretching and last but not least, Cross Fit, which can be too intense and not only stop weight loss but can cause weight gain unless you're under 30 and live stress free. All exercise is stress to your body but none of these are "the best" when it comes to losing weight and burning excess fat; especially around the hips, butt and thighs.
Do this instead: Metabolic boosting workouts are the very best when it comes to tightening, firming and reshaping your body. Unlike other forms of exercise, they are specifically geared for weight loss. You’ll see results within one week and they take only 30 minutes to complete. Just three metabolic boosting workouts a week and you’ll be boosting your metabolism making it easier for you to lose weight and melt fat. If you’re not seeing results stop what you're currently doing in the gym and try metabolic boosting workouts for 2 weeks. You’ll be amazed at the difference in your body and how fast you lose weight. Less time plus faster weight loss who doesn't want that?
For more information about these and other metabolic solutions please refer to my book, "The Metabolism Solution".
If you keep doing what you've always done you'll get what you've always got. Change requires you to change. So start now, YOUR SOMEDAY IS TODAY. DON'T WAIT ONE MORE SECOND!
Green And Lean: The Metabolic Boosting System WorksI am blessed to receive hundreds of emails every week from people just like you who are right in the middle of a struggle to lose weight, regain self-confidence, or maybe just need a little boost to get over a metabolism hump. I take all of those emails very seriously. No one email is more important than another. I've learned through all my years of experience that what might seem small or trivial to one person is a giant albatross to someone else. In my world there is no such thing as a silly question or insignificant issue. They're all important. That's why I take the time to answer each one as quickly and honestly as I possibly can.
Every once in a while I will receive an email from someone that just really hits me where I live. It may be from someone who is going through, or has gone through, similar circumstances to what I had to overcome. Other times it may be an email from someone who feels completely alone in their weight loss journey and needs to know that they are not peculiar or weird. In fact, if the truth were known, those people are probably more like the majority of us than they'd ever know. And then there are those times when I receive a letter or email from someone who has come full circle - from searching for the right answers to finding and utilizing them to reach their personal goals. All of these; the ones searching, the ones needing assurance, the overcomers - That, is what I live for.
Today I'd like to share one with you that I recently received that really hit home. It reinforced to me that I am doing what is intended of me. I think when you read it you'll see a lot of points that will fit into your own life. Here's Leisa Hipsher's story.....
"My name is Leisa Hipsher. Most of my adult life I have been health conscious, watching what I eat and moderate exercise. Always being interested in the latest way to stay "healthy" caused me to cycle through several diet programs. While I was never clinically obese, I would fluctuate up or down a size through my 20's and 30's. Then my lifestyle changed. My new career required traveling. Eating in hotels and restaurants became the norm. To offset those calories I would try to balance it with the current fad of shakes and smoothies. But moving up 2 sized was inevitable. This, along with now being in my 40's resulted in the new hunt for the latest "fad". What I found was the perfect solution.
Lisa Lynn was being interviewed on Better TV and I was intrigued with her straightforward system. She emphasized the cornerstone of her program was the delicious Complete Protein Shake that she used for Martha Stewart when she was her trainer for 13 years. Martha even helped her develop the yummy taste. Well, I was hooked. Being a shake girl most of my life, I knew I could make this work. Lisa became a huge resource of information and explained why I would fluctuate between sizes. Most of my protein shake choices were soy based and used fruit. Lisa explained how and why using whey protein is the best choice for losing weight. Her philosophy was not a fad, but based on science. I began her Metabolic Boosting System right away.
It fit perfectly into my busy lifestyle. I don't have to think about meal planning; she's done it for me. I have a shake for breakfast and most days also for lunch. I love the Alkalinity Shake recipe found in her book, "The Metabolism Solution". Putting the ingredients in baggies makes it effortless. All I need to do is throw them into a blender along with the Complete Protein Powder and I've got a delicious green smoothie with no fruit. If I'm traveling I will make them ahead of time and keep in my cooler. How easy is that? She even has safe supplements and metabolic workouts that are fast, effective, and make it easy to stay consistent.
For someone who is almost 50 with a stubborn metabolism this is fabulous. Lisa is the real deal. And if Martha thinks "it's a good thing", then that's good enough for me.
Favorite go-to workout: The Metabolic Booster Workout from Leaner Lifestyle 1.
In my fridge you'll find: Baggies with spinach, celery, cucumber, lemon and ginger - ready to go for Alkalinity Shakes. In my freezer, plenty of white fish.
My favorite trick for staying motivated: Emailing Lisa and obsessing over the LynFit YouTube channel.
Favorite LynFit supplement: Hands down - the Complete Protein Shake, and Carb Edge, and Omega 3, and.......... LOL!
Biggest obstacle: Sugar, but I have learned how to offset it with Protein Shakes and quickly get back on track.
Exercising With Injuries
It's never a good idea to not exercise. There are no excuses. And it doesn't matter how much snow you've shoveled this winter - you've got to work out lifting weights. You have to keep your body moving. Sitting has become the new smoking. It's time to get up off the couch and move. No matter what is ailing you, exercise is the remedy. If you have aches and pains or ongoing injuries you can still get in the exercise you need. You just have to do things a little differently.
One of the beauties of doing metabolic workouts is that you can do them even if you have injuries or aches and pains. Metabolic workouts will help prevent further injury. You don't need to go to the gym to do them so you can kiss the "I can't get out because of the weather" excuse good bye. Metabolic workouts build lean muscles which are calorie burning factories.
Metabolic workouts should be performed 3 days per week, with one day in between for rest and muscle recovery. You can also add cardiovascular activity every day for maximum fat loss.
Here are 3 specific workouts that have been modified for people who may be suffering from injuries or aches and pains:
MODIFIED DEEP CHAIR SQUATS TO DUMBBELL FRONT RAISE (1:45 mark of the video above)
Sit on sofa or chair
Place feet shoulder width apart
Hold dumbbell in front
Use your heels to push off and up into a standing position
Raise dumbbells to nose level
Aim for 15-20 repetitions x2 sets
SEATED ARM CURL (2:45 mark of the video above)
While seated, hold dumbbell
Pin elbows to your side
Do seated dumbbell curls
Turn arms out for correct posture
Aim for 15-20 repetitions x2 sets
SEATED TRICEP SLAM BACKS (3:25 mark of the video above)
Sit in chair with stomach in
Hold dumbbells in hands
Push dumbbells backwards
Keep posture in check
Elbows pinned, tight core
Aim for 20 repetitions x2 sets
We all love to see results from any effort. Doing these metabolic workouts, with the weights, allow you to see results right away. If you don't, try going up just a bit on the weight level. This is especially important for women.
For complete information regarding Metabolic Workouts you can refer to my book, "The Metabolism Solution". I can promise you that you will never regret working out with LynFit Metabolic Workouts.
What You Can Do Right Now To Lose WeightOn my blogs and in my newsletters I post about the most effective ways to lose 1 pound a day, even with a slow/hypothyroid metabolism. I provide delicious recipes and supplement ideas to help you overcome the cravings and lack of energy from time to time that we all struggle with. This year, due to some horrifically cold weather and lots of snow, people seem to be struggling more than ever.
I don't know about you, but I struggle much more when it's cold outside. The only thing I want to do is eat and sleep. That being said, I still want to fit into my clothes when spring finally rolls around. I would like to tell you about 4 things I never stop doing no matter how much I may want to. They keep my metabolism running fast, making it harder to gain weight while making it easier to lose.
Get up and move every day, no excuses. I walk for 60 minutes daily - period. It's the only way I nail the 10,000 steps that our body requires. This weather is the perfect example why I suggest everyone own a treadmill and not rely on getting to a gym or going outside.
Drink my shake after my 60 minute walk. I hate my Protein Shake cold so I make it the night before and keep it in the refrigerator, allowing me more time to sleep in. I use a small milk frother to make it fluffy and delicious. Just like those fattening, expensive beverages that we all like from places like Starbucks. If I crave milk or cream in my coffee I use a little of the pre-made shake in my coffee instead.
I also struggle with dinner this time of year because I crave comfort food. Slimming salads are not appealing so I reach for chicken soup for my metabolism or a sauteed salad to satisfy my cravings and fill me up. This type of eating allows me to stay on course while eating as much as I want without feeling guilty. You can find all the recipes you would ever need in my book, The Metabolism Solution.
I never stop taking my supplements. If I did, my cravings would win and I would struggle to function or even get out of bed for that matter. Every LynFit supplement was created to solve a real-life problem. I battled with making sure to keep the quality high so you can actually feel the difference while being 100% safe.
One of the most popular questions I get every day is, "what do you take and how, when, how much?". Here is my current routine. This is a real-time, real-life look into my life. Warts and all. I pray that this helps you feel better fast.
4:30am: Thyroid medicine
4:45am: Walk at least 60 minutes on the treadmill
5:45am: Melt-fat mochaccino shake. I never add any type of milk, fruit or anything that adds calories. I battle with weight enough so I never add additional calories.
(1) LynFit Accelerator, (1) LynFit Cutting Edge, (1) LynFit Pure Omega 3, (1) LynFit D3-Boost
Off to see clients......
9:00am: (1) LynFit Daily Power Shot pre-workout
9:15am: Metabolic boosting workout group. I do the metabolic workout Monday, Wednesday and Friday religiously because it's only 30 minutes and I like the way it tightens, tones and reshapes my body fast without bulking. I also need the metabolic boost it provides compared to all the other workouts. You can learn more about the metabolic workouts HERE.
10:00am: My brunch/lunch. (1) LynFit Chocolate Lean Bar with hot tea. Yes, I should have a shake but I have a Lean Bar instead unless I've been really bad with my eating.
1:00pm: Green apple and small (kid's size) fat free, sugar free yogurt. This is my indulgence.
(1) LynFit D3-Boost, (1) LynFit Pure Omega 3, (1) LynFit Carb Edge (I'll take 2 Carb Edge if the cravings are really bad).
If I'm on the road and afraid I'll forget, or I'm struggling with food cravings or low energy/depressed, I'll take the Carb Edge at 10:00am with my brunch/lunch.
I focus on work, not food, by staying super busy. If I need a mental work break I'll work on my projects or charities.
3:00pm: Stretch to relieve physical and mental stress while overseeing my kids' homework.
6:00pm: (2) LynFit Raspberry Ketone Cleanse (3 - if hormones affect my regularity). I'll have a huge serving of Ciambotta on a bed of lettuce or sauteed salad with shrimp or tilapia. Some nights I will skip the protein at dinner to avoid chicken, which slows/stops my weight loss and causes my body to gain weight fast.
Here's the kicker; night is the worst time for me, no matter how much I eat. So I leave a little wiggle room for myself all day by keeping my food clean and staying busy. Learn more about Metabolism Mind Games in "The Metabolism Solution".
7:30pm: After dinner (yes, I know my meals aren't spaced 3 hours apart - I live in the real world too) I have a small tea cup that I put ¼-½ cup of water in with (1) scoop of Complete Protein Shake. I eat it with a spoon like cake batter that we all love - chunks and all. I love licking the spoon and this satisfies my insatiable sweet tooth. If the weather is nice I'll go walk the dogs instead. This helps me lose the 5 pounds I inevitably gain every winter.
9:00pm: By 9:00pm I'm fighting to stay awake so I take (1) LynFit Lean Sleep and dive under the covers with my dogs.
I'm all about total transparency and letting you see how human I am. I'm no different than you. The most important thing I can teach you is that when you fall off; and you will, learn how to get up fast and brush yourself off, forgive yourself, and start over at your next meal. I hope this helps you battle your way through the remaining winter days.
Tomorrow is a new day and provides a new start. Just don't wait until a few days from now. Do.......it.......now. Your someday is today!
No Excuses, Stay Strong!
Blast Fat Faster: It's Easier Than You Think
Click on the image above to view the exercises described below
If your weight loss has plateaued and no matter what you do you just can’t seem to lose weight your workout might be to blame. If you’re trying to lose weight and boost your metabolism you need to work out in a specific way in order to accomplish this quickly. You need a metabolic workout.
Why should you care about boosting your metabolism? Boosting your metabolism makes losing weight faster and easier while a sluggish metabolism can stop your weight loss dead in its tracks no matter how hard you try. Keep in mind that your diet is responsible for 90% of your weight loss and your workout makes up the last 10%. Specifically if you're over 40, female (this counts for males too), and are more than 10 pounds overweight and have struggled with high blood sugar levels, which cause you to store excess belly fat.
There are tons of different workouts out there but not all of them are geared for weight loss and reshaping. Most are geared to build muscle and can actually slow your metabolism while halting your weight loss efforts due to the stress they cause on your body. This may cause your cortisol and insulin levels to rise, creating the prefect storm for weight gain and storing belly fat. In other words - a disaster.
Metabolic workouts can turbo charge your metabolism allowing you to see results in as little as a week and begin losing 1 pound per day.
Why are metabolic workouts different? Not only do they reshape your body they also make losing weight easier. Think of it as the way gas can ignite a small fire into a raging inferno. All without hurting your body so you can stay on track for the rest of your life.
Who should do metabolic workouts? Anyone who wants to lose weight and quickly reshape their body without adding lots of bulk.
Here are 3 moves to be done in 1 complete metabolic workout 3 times weekly (the total time to complete this workout is less than 30 minutes). There is no gym required so you not only save time, but money as well. Blast your fat away with these 3 simple steps.
Deep Squats to Dumbbell Front Raise (2:00 mark in the video above): Stand with your feet shoulder width apart holding the dumbbell in front of your body. Squat down deep and stand back up using your heels to push off while raising the dumbbell at the same time to nose level. This move works the entire body while firming the legs, abs and shoulders.
Do 2 sets of 12-15 reps. Lift as heavily as you can, making sure to use good form.
Tricep Slam Backs (2:35 mark in the video above): Stand with feet shoulder width apart while holding the dumbbells. Step back while pushing the dumbbells backwards as if you're trying to hit a wall. Keep your posture in check and hold your core tight. This move tightens and tones the stomach muscles, the back of the arms and reshapes the legs.
Do 2 sets of 12-15 reps on each side. Lift as heavily as you can, making sure to use good form.
Side Lunge with Arm Curl (3:15 mark in the video above): Lunge to the side with dumbbells in hand. Lower yourself until your leg is parallel to the floor, making sure your knee doesn't go over your toe, while pinning your elbow to your inside knee. Perform dumbbell curls while in the low lunge position. This move works your inner thigh, core and arms while improving balance.
Do 2 sets of 12-15 using as heavy a weight as you can safely handle while maintaining good form.
Metabolic workoutsshould be performed 3 days a week allowing one day in between for rest and muscle recovery. This is the re-shaping and metabolic boosting part of your workout. Don’t forget to add cardiovascular activity every day for maximum fat loss, especially if you have been over 20 pounds overweight. Being overweight puts your body in a special category and requires a special type of workout and time required.
For more information about Metabolic Boosting Workouts please refer to my book, "The Metabolism Solution".