Fighting Machine
17 September 2009 
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No Comment Here are some tidbits to become that butt-kicking machine you’ve always wanted to be!
Do it Trice:
In a workout there are three variables – weights, intensity and volume.
You also need to keep your body guessing so you do not fall onto a plateau.
So to put two and three together – one day crank on the weights and do less reps
Another day lower the weight and do more sets.
Pullups:
They are difficult to manuvor but have great benefits. The pullup strengthens the lats, bicepts, back and shoulders, give you an ultimate upper body workout. So don’t give up in the pull up department!
Row it Home: An effective, tiring, hard, and strengthening device you can us in the rowing machine. Use it to get the blood flowing and your joints moving. It’s better than just a bike or treadmill because with the rowing machine everything is working.
Circuit Training:
The best way to blast fat is with a circuit that includes both cardio and strength training. An example circuit is – a set of pushups, jump rope for a minute, a set of squats, jump rope again, etc. Jillian Michaels also has good circuit and strength training programs
Next in what you need to eat to help you become a machine.
Minimize refined Carbs: we have heard a dozen and two times that we need to cut out breas, cookies, rice, cereal, sugar, etc. refined carbs produce excess insulin which in turn results to bloat and excess fat stores.
Number of meals:
Again, we’ve heard a lot. You should eat five to six smaller meals a day. Breakfast, snack, Lunch, snack, dinner…. And MAYBE a snack if needed. Eating stabilizes your blood sugar and keeps your metabolism going.
Protein: protein contains the amino acids needed to build and repair muscles.
Ditch the liquids: this includes juice, those high calorie, suguay lattes, soda (diet soda too), and alcohol. It’s unneeded, bad for you and are “empty calories. Stick to waters, black coffee and if you need that after work drink, choose a vodka martini or a simple, non mixed drink (those are packed with calories).
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