🔻5 STEP PLAN FOR THE FITNESS NEW YEAR🔻
1️⃣START AN EARLY BIRD RITUAL
…Getting into a healthy ritual to kick-start your day will help you stay on the fast track to fat loss…
– Drink 2 cups ice cold water and take 1g Vitamin C
– Workout (with supersets and intervals)
– Have a high-protein, high-fiber breakfast (such as an omelet with spinach, or a blender drink with berries, spinach, and protein powder)
– Drink 2-4 cups of Green Tea before lunch
– Take 1-2g of EFAs – essential fatty acids
These steps will keep you full of energy, fight hunger, and support fat burning. Nothing magic in any of them, but combined, this is a powerful plan for fat loss.
2️⃣TAKE ADVANTAGE OF OTHERS
The SUPPORT of others, that is…
Research shows that online, in person, and in the gym social support helps you lose fat faster.
3️⃣AVOID THE “TYPICAL” CARDIO & SWITCH TO SUPERSETS AND INTERVAL TRAINING
Just say NO to the “cardio”. Listen, the truth
is that you simply can`t jump on an elliptical machine and make those big meals from the weekends just disappear.
Cardio doesn’t work that way.
In fact, cardio for fat loss remains the BIGGEST fitness myth in the industry today (just ahead of using crunches for six pack abs).
4️⃣TRACK YOUR BODY COMPOSITION
Start by getting a baseline of your body fat level (percent) and then take the following body measurements.
Waist Circumference (at navel): _____
Mid-Upper Arm Circumference:_______
Mid-Thigh Circumference: ________
Hip Circumference (Widest point between legs & navel):______
These are essential to know because while your weight might not move, all that matters is that your body fat goes down.
REMEMBER: No one else but YOU knows your scale weight, so do NOT get obsessed with what you weigh. Instead, focus on how your clothes fit and how your body measurements change on a week to week basis.
Seeing the inches drop will keep you motivated and
frustration-free. Your weight can fluctuate depending on salt and water intake, and of course, if you’re a woman then your weight will be on a roller coaster ride because of your hormonal cycle.
5️⃣TAKE BEFORE PHOTOS
It encourages and motivates you to continue sticking with your rituals and making the right choices. Workouts and diets might differ, but the BEFORE photo is always there to remind you of how far you’ve come.
COMMITTED TO YOUR JOURNEY,
OWNER/INSTRUCTOR OF SUPREME ASSAILANT
(Functional Training Specialist, Body-weight Training Specialist, Sports Nutrition Specialist, Muay Thai Instructor)