Perform 10-20 reps of the above exercise, rest and repeat 3 times minimum. The aim is purely to lift the hips from the bench then repeat. Do not perform any abdominal exercises if they hurt your lower back.
Perform 10-20 reps of the above exercise, aiming to keep your butt tucked under, rest and repeat 3 times minimum. Never perform abdominal exercises if they hurt your lower back. Make the exercise easier for yourself if this is happening.
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By implementing these EASY to implement tips you will be able to minimise the damage done this festive season, if not REDUCE your waistline.
1. Water: Drink a minimum of 3-4 Litres of clean filtered water each day (click the link to see why). This can help stop the absorption of bad food, so be sure to drink plenty while consuming ‘junk’ food. but it also makes sure your digestion keeps moving and you keep eliminating, which is essential for fat loss.
2. Breakfast is a big deal: Start the day with eating Protein, this can be eggs or left over cold meat, or a home made smoothie using almond milk or water and a clean protein powder. By avoiding the grain (cereal and or toast) consumption first thing in the morning this will help you to ward off the 3pm sugar cravings. I know without a doubt that if you can control your insulin you can control your sugar cravings and that works for most people much better than following ‘low fat, low calorie rules’ OR having lots of discipline when it comes to eating well.
3. Stop sugar in its tracks: Perform 50 body weight squats before eating ‘junk’ food, and 50 afterwards (or as many as you can do. This helps the carbs be shuttled towards the muscle tissue instead of being stored as fat (in a very simple explanation).
4. Drinking alcohol? If drinking make sure you top up your zinc levels with a quality chelated Zinc supplement and stick to either a light red wine or white spirits and soda water for less calories.
5. Relax, re-assess, chill out – Remember this time of year is meant to be fun and relaxing so enjoy yourself and don’t feel guilty by letting yourself have some fun. Spend some time re-assessing what makes you happy, spend some time be-ing happy regardless of your situation.
Happy holidays and Merry Christmas!
Below is the link to the away from Home Exercise circuit you can do while on holidays. Enjoy!
Download the Away from Home Exercise Circuit Document
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