- ADD TO LOSE: In Jackie's 2-week jump start, no food is off-limits. You'll actually add food to your diet in order to lose weight.
- CHEATING IS ALLOWED: Eat clean for 5 days, and then indulge in whatever you want over the weekend!
- FAT IS NOT THE ENEMY: Fat doesn't make you fat; sugar does! Nothing you eat should contain over 9 grams of sugar.
- SKIP THE CRUNCHES: They just build muscle under the fat. Discover the fastest way to burn calories, tone muscle, and spark your metabolism for rapid fat loss.
- LESS (EXERCISE) IS MORE: Workouts shouldn't take over your day-give Jackie 20-minutes and you'll see results.
Amazon Exclusive: Read Jackie Warner's Ten Tips for Getting in Shape, from Her Book This Is Why You're Fat
1. Itâ??s not how long, itâ??s how strong. Incorporate 20 minutes of high intensity cardio each day. Walk fast on a treadmill for 2 minutes at a 15 incline then sprint for 2 minutes on flat ramp. Cool down for 1 minute and repeat this cycle 3 more times until you reach your 20 minute goal.
2. Women, make sure to include weight training at least 3-4 days a week. If you add 3-5 pounds of muscle to your body, you will burn 250-500 extra calories per day which equals 3-5 pounds of fat loss per week
3. Visualize the muscles you are working onâ??this is called the mind muscle connection and it will actually increase tone.
4. Your body hits a plateau with cardio and resistance training in one month so change your weight, reps and exercises accordingly
5. The fastest way to get the body you want is through my power circuit training. Combine 3 upper body exercises and 3 lower body exercises together to make one big set. Do not rest in between and alternate quickly from upper to lower for maximum fat burn.
6. The only muscle groups that really burn fat are the primary muscles like the chest, back, quads, glute and hamstrings. Focus hard on those!
7. You have to eat within an hour of working out to make sure youâ??re not eating into the muscle for energy. Make sure that you combine proteins and carbs like a blended protein shake with fruit and peanut butter or a piece of fruit with a low-fat string cheese.
8. Donâ??t just set a weight goal, set a physical goal too like running a 3k or training for a charity marathon. Human beings are competitive and you will spark that inner competition by trying to reach a difficult physical goal.
9. A little thing like changing your music playlist every week can go a long way. The more your mind is stimulated during your workouts, the better your results will be.
10. Instead of focusing on being fat, youâ??ve got to focus on being fit. If you think healthy, it eventually becomes reality to you. I always push my clients to focus on how strong theyâ??re getting, how well theyâ??re sleeping, and how happy theyâ??re feeling by exercising.
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