Day Four

Day 4 Workout!

20 seconds of Dive-Bomber push-ups 10 seconds rest

20 seconds of Mountain Climbers 10 seconds rest

20 seconds of Reverse Lunges 10 seconds rest

20 seconds of Wall Sit 10 seconds rest

20 seconds of Tuck Jumps 10 seconds rest

20 seconds of Lateral Squats 10 seconds rest

20 seconds of Full sit-ups 10 seconds rest

20 seconds of Supermans 10 seconds rest

1 minute rest and then repeat. – 3 circuits as usual. – Enjoy.


Nutrition

Cut down on the carbs!

In the quest for fat loss many people get caught up in looking at the fat content of the foods they eat. This isn’t the biggest problem. The truth is that eat fat doesn’t make you fat, your body needs good fats it doesn’t need sugar…

Highly processed carbohydrates like bread, biscuits, cakes and pies offer very little nutritional value. They are loaded with calories but almost no protein or fibre meaning that after eating these types of foods you wont fill full and will keep eating them until you’ve finished the entire box!

Ideally you need to cut them out of your diet completely. If you do have a problem with these types of foods then it may prove very difficult in weaning yourself off. If this is the case introduce a cheat meal each week – let me explain.

Following the advice given yesterday you’re now eating about 5 times per day. 5 meals 7 days per week = 35 meals. If 34 of them are full of nutrients, protein and fibre then you’ve earned yourself a cheat meal!

If you want to see the results then hard work is ahead of you in the next few weeks but I usually find that an all or nothing approach doesn’t work with most of my clients. This 6 weeks will be strict but I will allow you to slip and have a few “cheats” through the course of the programme.

I’ll be sending you some more nutritional information tomorrow and some sample meal plans next week.

See you tomorrow.

David