Author Archives: Marc G.

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★Best★ Fat Burning Foods for Weight Loss | Foods that Burn Belly Fat What to Eat to Lose Weight Fast

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what are the best fat burning foods for weight loss well I can tell you one thing for sure it’s no secret that certain foods are better for your health your insulin levels and your metabolism while other food is much worse for you on the other hand it’s also no secret that you could fill lose weight while eating foods that aren’t so healthy for you such as junk food and processed foods for example I know that might come as a surprise to a lot of you but it’s definitely possible to even eat ice cream and still burn fat that’s right portion size is probably the biggest determining factor of whether you’ll lose weight or not contrary to the mainstream belief you can gain weight eating healthy food like brown rice chicken breast and broccoli and you can lose weight eating processed food like plain pasta and meatballs if you limit your portions however to achieve the best body composition after burning the fat away it’s best to eat real healthy food instead of junk food while still also controlling that portion size so what is considered healthy real food well it’s definitely nothing that you buy that has a picture of what you’re buying on the front of the box along with a long list of ingredients this is going to be natural mostly single ingredient foods for carbs for example you want to stick to natural sources that are low glycemic some examples are brown Wrights yams sweet potatoes oatmeal quinoa beans legumes lentils all brand zico cereals and breads and brown rice pasta any kind of carb that digests slowly and doesn’t spike the insulin is a great choice even moderate glycemic carbs such as fruit are okay when trying to burn fat but again it’s all about portions if you’re planning on eating six fruits a day plus other carbs you’re not going to lose weight or burn fat focus on getting one to three servings of carbs per day depending on how much you weigh a serving size for carbs would be considered about a fist so a fruit would be considered a full serving of carbs if it’s about the size of your fist next you want to make sure that you have a lot of protein when trying to burn fat I’m not saying that you can’t burn fat on a low protein diet but it is a lot harder than on a high protein diet even though for years especially back in the 70s and the 80s doctors were saying that bodybuilders are absolutely crazy for having so much protein in their diets it seems that many doctors have changed their mind and now for weight loss many of them advocate a high-protein diet a big reason is because of thermogenic effect of foods certain foods will require more calories for digestion and many sources of protein will use 40% of their calories just for the digestion process so in a way you end up with a lot less calories to use for energy from protein than you do from carbohydrates or fats when your body doesn’t have enough energy from your diet that’s when it pulls that energy from your fat stores so eating a lot of protein helps create a negative calorie balance because a lot of it gets used for digestion and also especially because protein is also very filling so with all that said try to get about one gram of protein per pound of body weight when trying to burn fat that usually turns out to be about one palm of protein 5 times a day again this may vary based on your weight if you want to have 5 palms of protein in one meal and only eat once a day you can do that or if you want to spread it out throughout the day you can do that as well good sources of protein for fat loss include fish especially lean white fish chicken breast turkey breast lean turkey shellfish Greek yogurt lean pork cottage cheese tofu eggs and especially egg whites and then finally for fat you want to have good natural sources of fats such as avocados salmon or egg yolks which would count as both protein and fat also nut butters were great pasture-raised organic butters are good olive oil nuts and coconut oil if you’re eating carbs in your plan then you can have one to two tablespoons of fat per day or about half an avocado per day or a handful of nuts per day once again this depends on how much you weigh some people will have more and some people will have less also it’s very possible to lose a lot of body fat through a ketogenic plan in which you have a very high amount of dietary fat throughout the day however most Keogh plans take out carbohydrates entirely again that’s up to you you can have more fat if you lessen your carbohydrates and the same goes vice-versa obviously the last thing that you have to remember to have is vegetables avoid veggies that are high in sugar like corn peas and carrots try to stick to mostly green vegetables and don’t forget that tomatoes tomatoes count as fruits any kind of green vegetables like broccoli green beans kale spinach and chard are great cauliflower and peppers are good too you want to have about two to three fifths of veggies every day to help keep you full and healthy while dieting so that’s a simple guide to help you pick good sources of carbohydrates proteins and fats to burn more body fat remember that portion size is one of the most important factors and will be the number one determining factor that makes you lose weight through your diet meal frequency and meal timing are mostly a matter of preference so you can organize your macros however you want throughout the day however try to make sure that you have a protein source in every single meal that’s it guys I really hope this video has helped you guys out if you enjoyed this video make sure you leave it a big thumbs up comment below and subscribe to this channel to get more tips and tricks just like this one I’ll see you guys next time bump it [Music] [Applause]

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28 DAY FAT BURNING MEAL PLAN | DAY ONE (with calories and macros)

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hello you food prepping legends its Laza from the baking mat gym addict here okay folks with the right meal plan and the right discipline you can get seriously lean in just 28 days because of my genetics I find it fairly easy to gain muscle on my arms and shoulders and I don’t really carry much fat on those areas but holy moly it is tough for me to get my belly to look shredded the times when I have been lucky enough to get any kind of AB definition is when I have been super strict with what I’ve been eating and I know there’s more to life than getting nice toned abs because they’re basically a vanity metric rather than a measure of overall health and fitness but hey if you’re looking for a tough challenge to transform your body and understand what you’re capable of through discipline then why not try and get some nice toned abs I personally like to try and get lean so that one day a long time in the future when I’m an old wise wrinkly Chinese woman I can say to my grandkids hey this is a photo of granny when she had abs so this meal plan is one I found on muscle and fitness calm and it’s actually a meal plan for an adult man so I’ve tweaked it a little bit to suit me the three main principles are to up your protein intake reduce your carbs and drink at least one gallon of water a day I’ll put a link to the article in the description box below so that you can read a bit more about it later but for now I will show you our typical day looks like if you want me to make a video showing you what some other typical days look like then let me know by liking the video and leaving a comment the total calories and macros for the whole of day one will look like 1578 calories which breaks down to 213 grams of protein 115 grams of carbs and 31 grams of fats reqtest on this day will look like half a cup of oats you can see here that I’m making two days worth of food so I don’t need to cook the whole thing again tomorrow I just pre measure the Ortz into two little boxes so that when the morning comes all I have to do is to add water before cooking the Ott’s I’ll be eating my oats with half a cup of juicy delicious strawberries for breakfast I’ll also be eating six egg whites cooked with one yolk you can prep your eggs however you like one time I food prepped a heap of eggs by boiling them and at new york’s and you can see how i do that by clicking the video popping up on the top of your screen right here but today i’m just going to dump the eggs into a frying pan and make an omelet i don’t mind eating the omelette cold with some sriracha sauce but if eating a cold omelette makes you feel a bit queasy then don’t bother your we head about meal prepping and just cook your eggs from scratch in the morning okay so the macros for a breakfast look like 483 calories which is made up of 40 grams of protein 59 grams of carbs and 11 grams of fats alrighty moving on to meal number two this will be half a cup of green veggies and six ounces which is 170 grams of chicken breast I just boiled a pot of broccoli and a pot of asparagus for the chicken breasts I just sprinkled a heap of mrs. – two Puli seasoning on top of a big pile of chicken breasts and then I put the chicken seasoned side down onto a pan sprayed with olive oil that way you can season the other side too while the chicken is cooking if you saw my kitchen tour video then you’ll know that I keep all my seasonings near the cooker on a lazy susan which is super convenient because you can reach all your condiments in an instant i buy my seasonings and lots of other yummy things from iHerb comm so if you want to go shopping on that website and want money off your first order then use my personal discount cord SBC five one five you can chop up the bigger bits of chicken and two smaller bits of chicken with a pair of kitchen scissors and you can do this while it’s in the pan to help the chicken cook faster once your chicken is fully cooked with no pink bits in the middle just use a pair of kitchen scissors again to dice up your chicken I find that using scissors can be a real time-saver rather than cutting up the chicken on a chopping board with a knife and Plus that means you only have one item to clean instead of two items which is good so once you’ve weighed out your food the macros for meal two will look like 57 grams of protein and minuscule 3 grams of carbs and 7 grams of fat this works out at 315 calories moving on to meal 3 I’m going to have 150 grams of chinna and spring water mixed with 1 tablespoon of fat-free mayonnaise with that I’m going to have 1 cup of spinach and one big piece of pizza this is actually a nice piece of Lebanese bread which I bought from my local charcoal chicken shop if I was to repack this lunch again I would definitely put the chyna at the bottom of the box then the spinach on top of the Chinna and then the pizza bread on top of the spinach so that the bread wouldn’t get soggy I can be a bit of a silly-billy sometimes oh well no use crying over soggy bread so once that’s all packed up nicely meal free will look like 46 grams of protein doctor eight grams of carbs and four grams of fat this works out at three hundred and fifty-one calories okie dokie if you’re wondering what meal 4s is just a simple protein shake try name for about 30 grams of protein and your shake I’m a big fan of the strawberry ice away protein shake because it tastes good and mixes into the water really easily protein shakes are a pretty convenient if you’re looking to put on muscle and enhance your physique because protein helps to heal the small tears in the muscle tissue when your weight training in the gym macros of your protein shake will obviously vary depending on what type of protein powder you use but if you aim for one that gets you about 30 grams of protein per serve you be alright and today we finally have meal number 5 which will be a chicken salad made with six MCS of chicken breast which is around 170 grams you’re going to have about 100 grams of cherry tomatoes 1/2 a cup of broccoli and 1 cup of spinach you can add 2 tablespoons of Italian dressing or if you like some sriracha sauce to jazz it up a bit but if you choose to have it with the dressing then meal 5 will look like a whopping 55 grams of protein 7 grams of carbs and 6 grams of fats this works out to a total of 319 calories ok so that’s an example of what a typical day looks like on the 28 days to lean meal plan which I found on Muscle & Fitness comm if you want to see what the rest of the days look like then give the video a cheeky thumbs up and a lot Lord another video like this shortly if you want to be friends with me then stock my Instagram page and Facebook and I will see you all in the next video keep up the awesome air for everyone it’s all worth it in the end I promise speaking my gym addict oat

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Belly Fat Foods – Belly Fat Burning Foods – Foods That Burn Belly Fat

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belly fat food number one cinnamon cinnamon thermogenic properties helps to boost your metabolism and assist in stabilizing blood sugar levels it can make it easier for you to burn fat without excessive exercise cinnamon assists the bodies who process carbohydrates more effectively which helps you to lose more hours belly fat food number two cayenne pepper cayenne pepper increases your body’s thermogenesis basically it stimulates increased energy and fat burning cayenne pepper contains capsaicin which has been shown in certain studies to stimulate the burning of belly fat and boosts the body’s metabolic rate belly fat food number three coconut oil coconut oil contains medium-chain fats that enhance energy production which stimulates your body’s metabolism promoting weight loss certain studies have shown that coconut oil increases thyroid activity this activity helps to reduce adrenal fatigue which can contribute to excess belly fat it also boosts HDL or good cholesterol levels belly fat food number four leafy greens leafy greens are highly alkalizing jam-packed with nutrients and antioxidants they are also filled with chlorophyll that helps to detox the body and they are very low in calories people who have excess belly fat are usually a bit acidic eating foods that leave an acidic ash behind contribute to fat storage so eating these greens helps to keep the body alkalized the more you can keep your body in an alkaline state the better chance you will lose excess fat belly fat food number five apple cider vinegar apple cider vinegar Taine’s acidic acid which helps to accelerate the body’s production of fatty acid oxidation enzymes this helps to break down as well as eliminate existing body of fatty apple cider vinegar assists in removing fat out of the body before it has a chance to become stored in the belly area belly fat food number six whey protein whey protein can aid in reducing belly fat compared to other protein sources it stimulates chemicals in the digestive system that switches off hunger and promotes the feeling of fullness whey protein helps to modulate certain hormones that are beneficial to weight loss belly fat food number seven salmon salmon is high in omega fatty acids especially Amiga three which can help increase your metabolic rate the omega-3 fats in salmon helps to improve your insulin response making you feel fuller for longer also the monounsaturated fat in salmon can aid in boosting your metabolism as well which helps you to burn fat these are my seven top belly fat foods for weight loss which can be eaten on a daily basis to learn more about the best foods and what you can do to lose belly fat click on any of these books now

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An Amazing 5-Minute Fat-Burning Chicken Recipe | Health

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if you have five minutes that’s all the time you’ll need to whip up grilled chicken cutlets with summer succotash an amazing fat and calorie burning recipe that’s right it burns calories certain foods like chicken have a high thermic effect that means you literally scorch calories as you chew because your body has to work harder to break them down in fact picking the right foods can help you burn up to 300 extra calories every day this recipe also contains lima beans which have resistant starch a type of carbohydrate that can stimulate hormones to help your body burn fat so set your timer in just five minutes you can make a healthy calorie burning meal place a grill pan over high heat and season four thin chicken cutlets about 1 pound total with a quarter teaspoon each of salt and pepper grill until the chicken is cooked through turning once about three to four minutes total meanwhile heat one tablespoon of olive oil in a large skillet over medium-high heat add in one cup of thawed frozen baby lima beans half cup of corn and one pint of grape tomatoes saute the vegetables for three to four minutes until the tomatoes burst stir in one tablespoon grated Parmesan and half cup of fresh basil leaves tear them into smaller pieces before adding if they’re large serve the chicken with the lima bean mixture and pair each portion with lemon wedges and a small whole-wheat roll you did it an amazing calorie burning chicken recipe ready in just five minutes for more healthy recipes check out Health Calm

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fastest way to lose belly fat by Arnold | Interview | TopNewsage

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top new sitcom knowledge for all ages welcome arnold to talk music what’s the best way to get rid of belly fat well obviously you must be a guy when a person like that because usually women would say how do i improve my outer thigh or magnetitis lobby or the back of the arms of flabby or how can i make sure that my breasts have been becoming a bit more firm and then they will go to the stomach but guys I see a guy I saw a guy the other day go to gym old friend of mine who always was muscular you know something did not 20 years later I’ve seen for the first time again it was still masculine and all of a sudden if God’s picking up the year it literally looked like he was eight months pregnant but everything else the cat the thighs the arms there is a mini drink was so muscular there was only the stomach because that’s where guys get attacked it’s a summit since it because the simple rule is wherever eat fattening foods when you get older your metabolism slows down where does it go first with a guy because to the stomach but also when you’re now go on a diet the first place that it leaves is the stomach so there is really no specific diet for the stomach it’s just in general you want to lose body fat the body fat maybe is at 15% you want to get it down to 12 percent to 10 percent the way to do that is by burning more calories every day then you eat so what you want to do is let’s say to take 2000 the number 2000 you know the goal and have 2,000 calories you eat every day but burn of 2500 calories today and now if for the negative of 500 and every day you use that slowly goes down with the body weighs it down with that the first place way to go is at the stomach so you can give stomach exercises at the same time your crunches remember two hundred crunches every day is it must you should be inside the day we are doing 200 crunches when you get out of bed and then we do subsidence and leg raises and twists and all those kind of things to somebody seeking obviously some cardiovascular work but also broke up with the weights that is how you get the stomach down and then of course don’t forget to Google vacuum practice the vacuum so the venue I’m going to stand up right now you stand like this and you hold it like that 15 seconds 3 times 15 seconds and now your brain starts remembering oh one of the functions that have is putting the stomach in not letting the book letting it hang out but they’re putting it in controlling it as much as you practice everyday sitting standing across against the wall because it makes me reminds you always in the grind to get back that you gotta keep it back straight relevance that slouching down like so many guys do when they get to be like 40 45 over safely walk around like that they can beat dogs I hate that look so forget about that sustain against the wall the dangerous practice and head back and chest out stand like this for five minutes it reminds the head the brain that it has to keep your slave all day the things we the stomach goes it keeps you always supporting in the stomach the mind if number two slithered out of the out of control what was your best squat MCMAP s what was announced 575 but like I said many times I went up to 550 but they’re very relevant to sir 575 but it was the best I would also say at the same time that squat was never made number one strength I did not have the right leg length and the right proportions but really doing being a good squatter so I was struggling much more I was spending forward much more I was having the Buddha block on the lose my heels to keep straight and keep the body straight I remember Ben Franco Columbu he had the perfect body for squat so Ken wall I had a perfect body Sergey liver they all had like a really great body a perfect on structure for squat I never did it but I did it I did my 10 cent of squat when I did a lot of front squats had the bar coming across here there my arms here holding the bar keeping the elbows up high and then just looking up and going down because it kept my position and the body pretty straight so I did then a lot of times but in the squat is just a very important exercise it’s like that little bench press and the growing bent over rowing and dumbbell flies and barbell curls there’s all basic exercises that you need to do so I was a fanatic about squat sports because they used to train with people like Bank of the googootz waters good style I’m a 35 year old who just started strength training for the first time in my life do you have any advice for a late beginner well the first advice that will give uses not the same or make the same mistake I made I went to a weightlifting gym and I asked you guys to train me and then to train me for two hours which was way too much but I think this was their way it was kind of like having fun with me it was 15 years old and those champions then this weightlifting Club just idiot I did this exercise and you got to do this exercise and you get to throw disk into five sets and with 10 reps and do 15 reps and orders and so then when I was finished I remember I was driving home it’s a bicycle I was riding for him to half an hour 45 minutes everything was painted fine but then all of a sudden I done were feeling in my hands after the feelings when right and it was gone and all this has demanded in the ditch and wiped out the device agree because they don’t know how to hold on to the bar and then and he feels it in my my hands and then all of a sudden the legs gave out so I was like walking home they totally wildly and he was disastrous and the next day I was so sore everywhere it was the wrong way to start so what I would do is just simply to no more than three sets a body part there is no very we’ve done it all these years without it so now to slowly start with three sets of 10 reps for each exercise three sets of curls three sets of tire sizes extensions three sets of shoulder press three sets of squats everything’s reset and then let it be and then slowly work up there from there and then as soon as you start detecting that there certain areas that you develop Miraval because of genetics and other areas that you won’t develop well that they’re falling behind they need not to make the adjustment to your training where you can do this research to the body parts if grow really well but you know increase the five steps apart about the six set with those body but don’t grow so well that they’ve fallen behind this is how you can make the adjustments and that’s why I always say everyone can train the same training routine because everyone has a different body and everyone has different needs how long do you usually write a bicycle you know there’s really no usual I would say no more than an hour I would say the average is around an hour and that regarded weighs 45 minutes a day so this like an hour and 45 minutes and sometimes to do some extra work stretching exercises and ab exercises and stuff like that and then there are occasions like when I’m up in Sun Valley where I write maybe two hours or two and a half hours but I would say I’m not one of those fanatics good just to be in the bike all day long like some people do I am happy I did an hour workout to really you know kind of put some stress on it on my heart and on the cardiovascular system and also to put some pressure my legs the goo go go go and then casually right again and then go go going to be heavily really hard I think it’s great and it really straight from ahead also I really feel great after feedback right did you ever do any strongman training like the stones or the farmer carries I work out of my bodybuilding training was powerlifting so we did strongman this stuff but it did not do like this time lifting there was a stone lifting in Munich but we didn’t really train foot because it’s done or the tip meant block it was really they went to 580 pounds it wasn’t really available over here so they will bring it out it your best and then they will be available for 30 days until you can beat it’s 30 days you can come there and you can be the day’s champion and register you and we’ll write it down you get listed as one of the champions of the day and then on the end of the month all the 30 champions of the or each day the champions they come together this one day they compete against each other so this and then because that stone goes away again so you can’t really train me that only alone but I mean we would do you know lifting heavy lifting power lifting and stuff like that but I wouldn’t say I did any of the traditional strong and stuff like throwing tires and the English role involves today an orator I never did any of that what was your worst injury I think the worst injury that I’ve ever had was my need to be triggered in South Africa doing a combination of a squat with the weightlifting platform with the pot you know the certain the legs that are spreading and I had 500 pounds of my shoulder and the whole thing started collapsing the way falling over me enormously and then the leg straightened out and was shaking the end stage and in the middle it was shaking and impact it popped back in Sin City myself even though I was sweating and there was kind of almost passing out I send myself that oh you know I can get up and they helped me up and they’re good after the symptoms you know I can walk in a kind of slow little milk so they could walk to get what I could do the whole thing using adjusting I remember nothing to be that kind of to be careful and then she was up I would do my posing again and then the people were screaming and that’s it’s getting carried away because people were screaming in the body and standing ovations that will come back out of the stage after an accident like that and I told you for God not because I’m the man kneeling shot we had one leg spread out like that in one leg Bank and then during my double bicep post and and I went down like that and then that the he went pop back out again and then a fellow another player fainted game that was safety it popped loud again and orders up I mean people heard it all the way to the back row it was like wire and so then I had to come back and decide to get knee surgery and then his doctor said you know is the cartilage surgery when this cuz the kneecap was moved to the side the tendon was won in South LA I mean everything was wrong with the knee but I had a good doctor by the name of dr. Carter from curling and joke and their office year and I had good physical therapy afterwards and within four months I could start squatting again and prepare myself for the 1970 sleep mist Olympia competition and my thighs my options are set in 1973 because a really paid close attention to make these kind of like the very watery principal you know chill he’d always talk about the we differ only principle but this is what it was guys it dies first from that point on and really good close attention to it what’s your favorite movie line from your memories but whenever doesn’t ask me what isn’t a favorite was my favorite book with symmetrically the exercise what is my favorite line was a favorite movie or visit I never can answer it because there really is no such thing as being one favorite I can give you a few I mean I think that the ones that are the most common without into the most popular was a good to have a background at least a baby on when I ran my fiscal year stomach and break you got them spine or shouldn’t drink and bake or that is a we still stick around after I hit the guy with the knife and the chest although I think these are all cool lines and I think the trick of it is is just not just what you say but how you say it’s all about the attitude because people really enjoy the attitude about the whole thing I think it was like when I was sitting in commander in the airplane and this big part the black guy was supposed to guard me and then I just broke his neck in the plane could be and then the way the stewardess came the flight attendant gamin she said in help innocent go to sleeping alone leaving asleep because he baked cod and is it the way of said because it was dead or not who say he had time you know I think that she did not know what I was talking about but the audience knew what I was talking about this ablated actually come into fun time iron of which direction is the beach the beach is right over there and very important if you follow all the way over the air and then of course it’s very important that maybe drink would be a food the right way anyway sometimes when you have a problem pumping up your bicep and you don’t have really a way to get to the gym just don’t get up okay look gladden you do this to the back toe also this is but this is this thing not the thumb some is provided this fingers would then this thing in use for this so it really depends then this is both fingers it really depends you know what the situation is just opinion okay order by the way was up could you come with my training partner I Gustav saying hi land forces last question do you still have the comments or the of course you know if the comments are is always in my office here look at this crush your enemy see them driven before you have a lamentation of your women yeah that’s what you think incoming stone below subscribe the top message for more news and entertainment from around the world

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15min FAT BURNER | AT HOME FULL BODY WORKOUT!!

toned in ten

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Audio Text:
what’s up guys welcome back to my Channel today I’m so excited to bring you this video it is a real-time 15-minute fat burning workout most of my workouts are like this and I’ve trained this way I guess four times a week and all about high intensity bodyweight exercises that’s worth but I’m promote a lean and toned body and I want to make this workout to show you that you can just go into a bedroom I’m in my bedroom right now I did have to move the furniture around a little bit but I just want to make this 15-minute fat burning workout to show you that you can achieve your results at home you don’t even need a gym membership you have two circuits in each circuit there are four exercises you will do each exercise for 30 seconds and do the one after the other you repeat each circuit three times the circuit one has four exercises will do 30 seconds 30 seconds 30 seconds 30 seconds and then a 30-second break you will repeat that another two times so you’ve done it three times if this is confusing you don’t worry like I said this is a real time worker I will be doing the entire thing with you I’m already sweating in my room because it is boiling hot so my sweat has begun it is a time workout I worked out perfectly for 15 minutes and we’re using 30-second intervals I’m going to use this timer on my phone like I said I’m doing the wake up with you so you don’t need the timer but I will be putting the timer on the screen somewhere all right let’s get started with circus number one your first inside is just what starting in three two one let’s go just one you want to make sure that your knees are not over top of your feet and really push you like one of the back getting back into the just whatnot and it works it really push it up strong [Music] okay five against a lady who shot [Music] I’m amazed if you want you so strong and turn on processing blocks anyone can you can water bottle shop I mean Queen [Music] movement going is buggy [Music] [Music] [Applause] going in to stop this out basically go make massage your legs like now in peanuts everybody’s workin fine and try to keep your stomach splash Oh [Applause] [Music] all right 97 number one done have a 30-second break [Music] you oh sorry I set my timer oh I swear I did six seconds get ready for round two of that first circuit again yes sir John’s one in three two and one let’s go jump off make an explosive really sink down deep into that squat and push up explosive movement only assault containment what happening that every single exercise every single movement totally worth it and second I need to tap this up top down Jimmy drop down I’ll make sure you’re moving the whole time good nice stop you need to make a modification do that do one cross for your body [Music] [Music] [Music] you really engage that four main exercises form so if you want to [Music] oh okay done second session done Studies on the break and then you are doing that so that one more times make me fun x2 bet you have done it make it really explosive then ask you to get a one-minute break we’ve seen things really push yourself on this last one okay eight seconds if you were doing these workshops I’m going as hard you need to get three let’s carry on last time you got some pain it deeply in that one example we will close up [Music] without fun car charger at least three on your toes yeah please drop down to your knees listen to your body not down to your knees if not keep putting one last one [Music] block X plus a whole budget [Music] I’m going to break for me right commemoration one timeout will going on to number two one minute break [Music] I can never ever find the right word there’s no way this is real life there’s no study of the right girl talking don’t say that if you drop it reduces up to against we I repeat get three plants that’s rotting skin is three to one let’s go skating how about standing was saying on supplier and not and quick speaks battle doers so this is working to ask for part of their price so Alex would think about supporting calm and you are tied up to mate and Bangkok really good your shoulders up high get your boy hasn’t strong go to your baby down sticking at your head all the way to the wall honey good bones the try to be as quick as possible to really burn out those shoulders my favorite exercises p.m. having shoulder issues that lit up introductory refers robot veggies popsicles your hand if what if we jump up if you need to cross your way to get up try you always make the like promise that’s like in front talk about I’m just want to find this is the highest of all of them froggy squat pulses likewise elbows in to walk here into the inside of the side and then do down just trying to create your handle on floor you never stand up you don’t train your legs what you feel like is all that mean quick movement I know the old one but it turns your closet if your quads are burning you are not doing this for me once quick enough so it’s all that being that in quick this room is like a sauna whoa all right now just this don’t sound so sure you are paying that two more times you have 15 I can grab a drink if you want I don’t have time 10 seconds in the next I’m going to skiers in three two one oh okay he is back and alone quick yeah I know what is doing the only husband up muscle memory if you ever need help [Music] nobody [Music] I don’t really engage the cloth amazing sometimes they love you ringing that’s not right thank you helps making rock hunting it really nice [Music] missiny okay so now we do you see IQ you can back up one mess would be its created quickly identify you know you have picture like being with the weather how many times were you want mature I want you to notice the one on an older versus told me I want to show our best friends because my life my happy and in rocks are whoa baby my quads are burning look at this I hope you guys up waiting like I am if not clean your windows on a summer day like this and then is your sunshine okay one time one time things are done this is your burn out there nine seconds burn it out everything you’ve got it all in the ground three two one go this is a lot of town okay so I need to make so my mom does too because we know we saw this guy shove it up see what out there oh thank you very much you’re crazy oh think of the 3d holder [Music] [Music] I’m literally dripping sweat I hope you guys are too let’s wake up all of that pushing your limits and going as fast as you can anyone can do those exercises that it’s about using explosive and powerful with your movements if you enjoyed that fat burning session please give a thumbs up give it a lot of sizzling comportment so make sure to subscribe because the upload new videos every three days I’m going to take a shell because I’m literally dripping everywhere and my mom like I spilled some water off the ball on the floor to my goodness well mobile next minute my sweat is everywhere love you mom hey guys

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Best Butt & Thigh Workout — At Home — No Equipment

toned in ten

>>GET MY 10 MEGA BONUSES HERE<<

Audio Text:
hey everyone my name is Tamara date and I’m a fitness model from Los Angeles California and today I’m going to be showing you a killer leg workout that you can do without any weight at home wherever you are when you use your body little water you’re good to go so let’s get started with a quick warmup I’m going to show you guys and walk you through it so I’m gonna be super easy for you alright so we’re going to start with some jumping jacks for about 20 seconds now we’re going to move straight into a jumping jack squat pretty much so you do the same thing and just bring it a little bit lower okay now we’re going to do some high knees something I used to do on soccer days but I love to incorporate it into your workout you want to keep your butt down and your knees up as high as possible okay it’s off turning down that we move into body weight exercises I would go ahead and start with some basic squats you’re really going to want to move it dink I’m going to squeeze the butt on the way up I’ll try the side make sure you guys see the right form your legs are going to be a little bit wider than shoulder-width and you wanna make sure your feet are firmly on the ground really get your center gravity so here we go really feel like you’re sitting in a chair and on your way up I always like to say squeeze the peanut in between your butt cheeks really activate your glutes if you can put your weight towards your heels it’s really going to help you get a deeper squat and more balanced on your way up it’s also going to activate your hamstrings a little bit more all right all right when you about to feel the burn your glutes and your upper thigh we’re going to go ahead and keep burning with some standing lunges so you can start with whatever foot you want make sure your feet are firmly fanuc place your weight into your front leg and make sure you’re dropping your back knee straight down to the ground and straight up find your center of gravity I like to put my hands together drop it straight down and straight up you should be feeling the burn in your frog leg your hamstring area your glutes and your a part of the runners here make sure you keep your core really tight it’s really important for your balance go ahead switch to your other way if you have like one mean weaker than the other make sure that you’re really balanced before you started why am i right eat some plants offer I have to imagine if someone has a string going through me to the ground and you just drop straight now straight up make sure you want to go over to front me with your body okay now that you’ve just killed your legs probably you can hold some more we’re going to go ahead and bring it into a bring it to the ground we’re going to do some hip thrusts or bridges whatever you want to call them hit on the ground you want to bring your feet close to your back we’ll call it up their hands length in between hands overhead and ground and you’re going to tighten your core keep it tight the whole time and just thrust your hips up into the air squeezing your glutes on the way up and for me it’s really important that I feel that connection happening so you want to grab your boots that’s kind of fun and make sure what they’re squeezing really tight on the way I like to pop at the top I’m just getting good sleep make sure you have tails from the way up this is not only looking a car but it’s working your hamstring and glutes you don’t feel it working probably not you’re in here right make sure you’re really for this back it’s squeezing at the top okay now my Hampshire’s on fire let’s get up we’re going to go with something a little bit more intense and we’re going to jumping fought if you have bad knees maybe don’t try this one maybe scare but what if you think you can do it you’re going to go ahead keep your like a little bit wider than shoulder-width make sure you have a really good supportive bra always a Spartan if you’re a girl drop it down all the way up we’re going to look like Superman you bring your arms down when you drop down make sure that your weight is on your heels as you push up you want to really activate your glutes and also you want to make sure that your butts dropping down so that with me I’m not going over your feet and keeping your weight back so important to protect your back in to protect your knees don’t worry if you can’t do too many of those it’s your first time up we’re going to really kill you that’s a great exercise now we’re going to do a curtsy one should kind of get our breathing back and then we’ll go back to our jump lunges so curtsy lunge very similar to a straight-out lunge we’re going to bring your back leg behind you I’ll show you the front I’ll show you the side flip front you’re gonna bring your opposite leg behind you a little bit of a twist not too far I drop it straight down as equal to one come on back to the middle straight back this way down straight up over work that outside curve when you’re glued the sweep of your side let’s watch me from the side lift this straight down come back that right foot down really push through your heel on the way up to have to get this or here all the girls money they’re too little fat right there it’s going to lift your butt up plus how you do 15-hour either time and again make sure your weight is back your back is straight don’t bend over forward I always say the slower the better we really get a connection if you move too fast sometimes we’re going to do it wrong and you’re not going to protect your knees or your back especially when you start adding weights like if you’re holding dumbbells right now I just really want to make sure you prep for all right you’re adding in move into jump lunges these ones are a little bit more difficult if you have balance issues so make sure you already are used to doing a regular standing lunge before you move it to the jumping because the side-to-side motion can be a little tricky sometimes for knee problems let’s try to get in 10 on each side if you can do 30 so if I change let’s get that I like to go ahead and reintroduce the heck breath because I really like to work on my hamstrings okay so make sure you bring your heels in close to your butt we really want to activate our glutes on this one you’re gonna press kick to the family really squeeze your butt as you can work keep your core tight and if you feel it start the travel down your legs just simply bring your feet in a little bit closer make sure your weight is in you heels when you push up if it helps to bring your toes up and that helps you focus on squeezing your body perfect probably fizzling your thighs as well if I’m or – perfect take a break next move – do a few more leg exercises okay so remember the curtsy lunge that we did when we’re going to kick it up a gear and you’re going to go into a skier yeah okay more like a speed skater okay so it’s going to move a little bit quicker than the curtsy lunge and your side jump and then sweep that leg behind you and another side trip so we thought like hide it you don’t need to go side to side very far so keep it in here use I’m sorry kick it out make sure you keep your weight over your thigh don’t lean too far forward and touch the ground with the opposite hand make sure you split all the way over and as you come up drive through that bad leg to get to the other side I might perfect she’ll like you need some water max we’re going to see please enjoy everything I hope you love this workout if you did please like the video and if you haven’t already subscribe to the channel and for the number one boat workout go to 30 day bye transformation calm you

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10 Simple Tricks to Eat Less (+ lose weight)

4 Weeks Diet

>>USE DISCOUNT CODE “NEWME20” FOR A 20% OFF<<

Audio Text:
hey guys it’s Clancy and today I’m going to be doing a video that I think most of you will find quite helpful I don’t care who you are I’m sure at one point in your life you’ve been like yo I gotta really eat last but you don’t really know how so I thought of 10 simple tricks that can really help you eat less and I have been actually planning this video for like three weeks I kind of wanted to just to get like the 10 biggest tips that I think are the best so whenever I thought of one I randomly go into the notes of my phone and type it up and then finally today I realized I had 10 and I was like 10 is like such a classic number like I’m a sucker for like even-steven great numbers like if it was seven I would’ve been like no but 10 that’s that’s just ten is just tons great so yeah let’s just get started the very first tip is to make your food count and what I mean by that is that you can’t pick foods that aren’t going to fill you up and you can just pick foods that have no nutrients in them no macros macros or protein fat and carbs and an example of this is basically like not a person on the grocery store not really 98 percent but all of those snack aisles any type of junk food really like Twinkies or cakes or host that any of that it’s just not going to fill you up it’s like a waste of calories and you’re just going to be hungry right after what you want to look for an order fill you up are two main things first is fiber oh my gosh this is huge I swear like fiber just naturally makes you so full never I pick up a food I like to be mindful doesn’t have a lot of fiber and it will actually fill me up and what it does have a lot of fiber it’s kind of getting like a great bang for your buck kind of type thing and another thing is protein protein also fills you up quite a bit and those are two things that you want to look forward to see if they’re in your food because you do want to get filled up the next thing I know you’ve heard so many times and you might be ignore me right now but hear me out and it is to eat breakfast and that’s just a breakfast a big breakfast and they are probably thinking why would I want to waste my calories so early in the morning that’s annoying no way and here’s the thing when I say breakfast I don’t care what nutrition to say personally my advice isn’t stuff your face on the second you wake up that’s not how I think of it personally I don’t need breakfast until so late because I’m not hungry or I’m too busy but I do make sure I get in three meals I mean honestly it could be recommended that you do like five small meals like that but I do make sure I get an me that I need but the thing about breakfast and having a big breakfast is that you are not going to feel as full throughout your day so by just having a flimsy old egg white omelet which is what I used to have personally I found that I was so hungry like an hour later just because it didn’t have the fiber that I needed I recommend something like oatmeal or healthy cereal healthy obviously it’s nothing to be healthy but I don’t mean like Cocoa Krispies or Lucky Charms I mean you can research and find personally I think the whole Kashi brand is amazing filled with fiber packed with protein at least the one I eat and it makes me feel so full so you really want a big hearty breakfast and I know this sounds like a broken record you’re like oh my god shut up but I’m just saying it really has helped me a lot and you might want to try it out if you don’t already another big tip is to pre-portion your foods probably the biggest thing and the biggest problem I think Americans more than any other country has also other countries maybe but America is like huge is that we eat and we eat and we eat and we eat so much and we’re used to these huge huge portions and it’s just not okay our bodies physically cannot handle that much food you have to eat at a restaurant and it is great when you get a whole plate full of food and it’s oh my gosh this is amazing but you really need all that know and you really shouldn’t have all of that the best thing to do is to proportion your food know how much you can’t happen how much you’re going to have don’t just take a whole bag of something and start eating and get lost in how many you have literally put it on the plate so that you know how much you need so that you are controlling how much you’re eating and if you know when you’re preparing your meal you’re so hungry that you’re going to dump everything on do it the night before when you have a nice full stomach pre-portion your foods because it’s when you’re really hungry you’re gonna want to dump it all on your food but you have to remember that when we’re so hungry we think like I always say I can eat a baby giraffe I don’t know what that even means but I’m just like I could eat a baby giraffe right now I’m so hungry but honestly if you’re like three bites of my meal I already feel like whoa I’m not even hungry anymore so it’s just we we think we need so much more than we do another huge tip is to use smaller plates I know this sounds crazy but this is actually something that I do and I find actually works basically when you put your food on a huge plate it seems like not that much and like oh my gosh and even eat that much I’m not even eating that much I could use so much more than you even kind of check yourself in thinking you’re not even that hungry when you use a small plate it is stuffed to the brim like I like to just stuff ever like I have two salad bowls at my house um one is huge and one is medium the medium one my salad is like overflowing out of it the huge one my salad barely fills it up so you’d think I’d want the huge one because well I don’t think so ver flan but just mentally I like having a stuffed full because it makes me feel like I’m eating so much and it’s just personally a this this tip is huge for me tip number five is to eliminate your weakness if you have one and you probably do personally I feel like we all have one food that we just can’t eat normally we don’t have a normal relationship with it and maybe this is just me but you know what maybe it is just me personally chocolate is something that I had to eliminate and grapes which is really weird but honestly chocolate it’s like I needed to have it every single day and I would eat so much of it and I just couldn’t have a normal relationship with chocolate like yeah I mean I probably could now if I wanted to but it’s just so much easier for me to just eliminate it completely I haven’t had chocolate since October of 2012 and you know what I’m happier without it so and it was my favorite thing in the entire world then over the summer I developed an addiction to grapes and ah honestly there’s no eating just five grapes for me I need to have like 50 which is crazy and I know I know I don’t need to I do have a lot of willpower let me say but it just it doesn’t satisfy me to have five that’s what I’ll say like when people say oh my gosh you go to such extreme lengths just eliminating food from your lifestyle personally for me it’s either all or nothing and having a little bit just doesn’t satisfy me and that’s just my personality so if you can just eliminate that weakness just get over it it just it’s not going to have a good place in your life so what does that beet ship store if you have a certain dessert food that you know when you eat it it’s just you’re eating way too much of it or you eat it way too often just eliminate it it has no place in your life number six to keep a food journal and it was heard about this and I was like honest I’m not gonna write down my food how is that even helped but I think it really does help in the beginning of this year I kept a little food journal where I wrote down every single thing I ate and it just made you so accountable to everything if you were to just you know let’s say I take a handful of chips or something you might not think about that but then when you write it down like oh I don’t want to write down handful of chips like Wow and you realize whoa that really does that up that could be a hundred calories right there and it’s like whoa I think should start like adding things up and realizing it’s like crap tip number seven is to plan ahead this is huge for me I just know what I’m going to eat every single day because I basically eat like the same four things so I know exactly what I’ll have every single day if you don’t plan if you don’t know you can just start eating like a whole bunch of crap and you just don’t know like I can’t imagine not knowing what I’ll be eating every day today I just knew exactly what was gonna have for breakfast lunch and I know what I’m having for dinner I’m going out to eat um so just knowing like it’s half the battle I swear you then nothing will take you by surprise no oh man like this came up and now I’m eating this now I’m eating a whole crapload like none of that it’s just planning ahead really really does help number eight is do not over restrict okay like don’t be too oh my gosh I’m just gonna eat you know what is for lunch and then this and then that if that doesn’t work for you a lot of people actually I know a lot of my friends come to me whatever they want you know how eating healthy and stuff like that because they know I’m very into that and they all come to me I swear I just been one of them with all right tomorrow I’m just eating this this in this I’m like alright that ends up to like 1000 calories and guess what you’re not going to do it you can’t be unrealistic with it even even some of them do abs like 1500 calories which is like a night which is a fine amount to eat but I’m like guess what no add in something in there because you’re not going to last you can’t go from 100 to zero to go from eating all this crap to just poop nothing like oh now I mean I completely healthy you will break I’m telling you you will you’ll binge and then that’s like taking two steps back okay so I definitely recommend not going from zero to 100 real quick real quick tip number nine is to leave a little bit of something on your plate at the end of each meal personally I don’t follow this I just don’t however I read somewhere I can’t remember where this was a few months ago but if you were to leave like this much of what you’re eating at the end of every meal you can save about I think it was like fifty calories a day and then that adds up to like and that adds up Slyke over 300 calories a week which is huge you know my especially your char lose weight and I know you might think this is like wasting food and how could you but I don’t know personally is it that little amount I don’t really think so for me though when I say I eat every drop what I put on my plate I mean like I will eat my salad and I will like there won’t even be a shred of lettuce left I just eat everything and you know I’m not trying to lose weight at the moment so it doesn’t matter but if you are eternal lose weight I definitely do recommend that and it kind of gets you in the habit of not like heading like devouring food however if this makes you feel too hungry after and stuff it’s kind of more for people who especially if you go out to eat at restaurants I feel I’m not necessarily like if you have to take a little sandwich for lunch you don’t believe a huge bite left but Conner of I feel like maybe stick to it if you go out to eat at restaurants that would be a good idea and then lastly number 10 this is probably the biggest one is to be honest with yourself a lot of the time we go to reach for that bag of chips or you know some chocolate or just junk food in general we’re not even hungry we’re simply bored or just not even like oh it’s not even hunger and it’s just huge in our culture in our society just to mindlessly eat food I mean I swear like you go hang out at a friend’s house to a party they set out a bowl of chips and before you know you’ve had 50 and were you even hunger to begin with no and I always do a specific test whenever I’m not sure if I’m hungry or not that sounds weird but sometimes I’m like yo I could really go for some carrots I’m so hungry and then I’m like wait are you hungry and then I do the test could I eat a banana right now personally okay I will eat bananas but I’m not I’m not like I can’t explain it like they kind of disgust me unless I’m eating it the thought of bananas and the smell of bananas disgust me so much so when you’re really hungry it doesn’t matter what the food is what I’m starving I will eat a banana because I need food so if I’m not in the mood for that banana if I’m saying no I wouldn’t eat that banana right now then guess what you’re not hungry because your this is just like trying to a fixation with your mouth so yeah that’s just a personal test I know you can do that with anything if you don’t like you know I don’t know burgers poop or something I don’t know you can do that test so yeah I really do hope these tips helped I tried to think of the best ones and the ones that really can help let me know which one you thought was the most helpful and comment down below and also let me know if you’d like to see more health fitness getting in shape type videos leave any requests you have for those what you want to see and that’s pretty much it so I’ll talk to you guys later bye um I thought of ten simple tricks but and I hope this video how he’s broke down leave town find I know the chain personally I wasn’t I would because wow it’s getting hot in here and developers from a long way and it was her whoa hair glance say goodbye to my picket fences say hello to palm trees and fascism say you got a phone you don’t want some kissing

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10 Min Abs Workout — At Home Abdominal and Oblique Exercises

toned in ten

>>GET MY 10 MEGA BONUSES HERE<<

Audio Text:
hey guys does it a year fitness model for Miami today where you can do under 10 minute ab workout you can do right home we’re just going to go through each workout for about a minute so I have my phone with my timer so just follow me we’re going to start with a push-up to plank so you’re going to just start in your push-up the session make sure you keep your abs tight and then you’re just going to go down something and right back up okay so we’re going to do this for a minute so get ready to start make sure you keep your stomach tight and breathe we’re halfway done hang in there with me okay ten seconds left stop next we’re going to move into scissor kicks so I’m going to lay back on your on your back you’re just going to scissor so about eye level and come down we’re going to do that again for a whole minute make sure you keep your abs tight okay that’s all point your toes extend your legs all the way out and don’t touch the floor well halfway done just work out this targeting your lower abs so you can get a nice six-pack last ten seconds stop next we’re going to do you’re going to lay down all the weight on your back you’re going to raise your legs up and back down make sure you lift your butt off the off if you are spending my time for a minute and let’s start last one now we’re going to move into mountain timers so you start out and push-up position and you’re just in the plan all right we’re going to do that for a whole minute again okay let’s go make sure to keep your butts up in on your abs tight sad seconds left so now we’re going to do the same you’re going to start up and push up and you’re going to do to the side okay let’s go try to bring your knee as high up as you can and twist okay now we’re going to move into rotating planes so you’re going to start start off in plank position and just rotate all the way to each side okay I’m going to want to EXCI start out in plank booty down lose it all the way up quartzite and to the other side okay we’re going to do the overhead again let’s start who got 10 seconds left last one and stop okay next we done we’re going to lay it down on our backs and then we’re going to braise one night at a time make sure you keep your knees straight if you can’t go as high doesn’t matter just as long as you happens all the way straight and never touch the floor okay let’s go point your toes keep your stomach nice and tight ten seconds okay that’s why we’re about to delicious regular crunches so we finished by hand out okay so you’re going to lean up all the way and then just crunch I’m sure you rest your neck on your hands okay let’s go squeeze through your stock ten seconds left there you have it nice little ab workout under 10 minutes once again my name is Jessica please like and subscribe to the page and I’ll keep making more videos thank you guys

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7 Minute Workout to lose weight fast, burn fat and tone your body

toned in ten

>>GET MY 10 MEGA BONUSES HERE<<

Audio Text:
a studied gun at the Makassar University shows that seven-minute high-intensity workouts are sufficient for burning fat training muscles and improving help are you ready to start 5 4 3 2 1 ready go if you can’t do not jump but instead raise the feet in a lateral direction one at a time avoid violence impact with the floor during the descent in order to do this always land on your toes do not bend or curve your body during the exercise to avoid errors keep the abdominals tight 5 4 3 2 1 stop next exercise wall squat 5 4 3 2 1 ready go if you are unable to complete this movement try bending less the legs do not shift your body weight onto the tips of your feet to do this the force should be placed onto the heels keep your head and back perfectly adherence to the wall during the exercise do not rotate your leg in turn or output the knees should be in line with the piece 5 4 3 2 1 stop next exercise push-ups 5 4 3 2 1 ready go if you are unable to complete this movement wrap your knees on the ground do not bend your back or lift your pelvis too high your head shoulders and hips should all be aligned to be able to do this constantly maintain your abdominals and glutes tight do not strain your neck by trying to look forward always stare at a fixed point on the floor 5 4 3 2 1 stop next exercise crunch 5 4 3 2 1 ready go if you can’t I’ll stretch your arms along the body and flick the palms of your hands on the floor do not strain your neck when you lift your shoulders you can help by staring at a fixed point on the ceiling during the movement be sure never to lift the lower back off the floor to avoid back problems to do this constantly maintain the abdominal muscles tight 5 4 3 2 1 stop next exercise step up 5 4 3 2 1 ready go if you can’t substitute the chair with an object of a lower height do not bend or curve your head during the movement because this may risk the loss of balance there at a fixed point in front of you during the entire exercise to help you do not bend or curve your back and we’ll be able to do this keep your abdominals and glutes well contracted 5 4 3 2 1 stop next exercise squats 5 4 3 2 1 ready go if you are unable to complete this movement bend your legs less when you are performing the descent be sure not to exceed your toes with your knees do not curve your back while performing the exercise you to do this maintain the abdominals and the glutes well contracted 5 4 3 2 1 stop next exercise triceps dips 5 4 3 2 1 ready go if you are unable to do this movement bend your legs at 90 degrees and rest the soles of your feet on the ground be sure not to extend your elbows while you bring your torso down in order not to strain the joints of the arms [Music] keep your abs contracted throughout the entire exercise to stabilize the spine 5 4 3 2 1 stop next exercise Jaime run 5 4 3 2 1 ready go if you are unable to complete this movement try slowing down the pace do not rest your heels on the ground and finish the descent on your toes do not bend or curve your back maintain your torso space by staring at 8-6 points in front of you while contracting your abdominals 5 4 3 2 1 stop next exercise front lunges 5 4 3 2 1 ready go if you are not able to complete this movement do not bend your legs do not touch the ground with the knee of the back leg when you bring down the pelvis [Music] do not bend or curve your back during the exercise keep your abdominals tight in order to be able to do this five four three two one stop next exercise side plank five four three two one ready go if you can’t bend a leg at 90 degrees and rest your foot and knee on the ground do not look at the floor in there at a fixed point in front of you switch sides in the shortest time possible do not lower or lift your pelvis head shoulders hips and feets should be aligned as if they were following an imaginary line five four three two one stop next exercise push-ups with rotation five four three two one ready go if you can’t stress your knees on the ground while performing the push-up do not bend or curve your back during the exercise to be able to do this maintain your abdomen constantly types be sure not only to rotate the torso the shoulders and pelvis will move at the same time and the arms should be extended while it’s being lifted five four three two one stop want more videos like this let us know by liking it to increase the benefits repeat the exercise several times what do you say you want to continue or did you reach your limit it is ideal to do the workout everyday however try to workout three times a week download the app and you’ll have a virtual personal trainer who will guide you during your workout subscribe to the channel to receive new videos and follow us on the portal to discover a world of well-being join the community for updates and discussion [Music]

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