Day Three

OK Day 3, here’s your workout:

20 seconds of Burpees 10 seconds rest

20 seconds of Wide stance Squats 10 seconds rest

20 seconds of Mountain Climbers 10 seconds rest

20 seconds of Press – ups 10 seconds rest

20 seconds of Star Jumps 10 seconds rest

20 seconds of Bench Dips 10 seconds rest

20 seconds of Step – ups 10 seconds rest

20 seconds of Crunches 10 seconds rest

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

Nutrition

Eat more and weigh less!

It may not sound right to you but let me explain. The key to burning fat is keeping your metabolism high. The training programme you are following at the moment is great for giving your metabolism a kick but if you want to really start burning some fat we need to look closer at what and when you eat.

Calorie restrictive diets do not work – yes people lose weight but that is generally water or muscle wastage that contributes to the weight loss. We want to lose fat

When you stop eating regularly your body goes into emergency mode and slows down your metabolism – this is the reason why most dieters end up gaining all their weight back and usually some new weight as well!

The solution is to eat more often. Try to eat every 3 hours. I recommend aiming for five to six small meals each day rather than 3 large ones and aim to consume high quality nutrient-dense foods.

As a rule if it has lived or come out of the ground eat it. If it’s filled with artificial sweeteners or chemicals you can’t even pronounce leave it well alone!

We’ll go into more detail of the exact foods to include in your diet over the coming days.
Don’t forget what we’ve already covered:

Aim to drink 1.5 – 2 litres of water per day and leave the fizzy drinks, fruit juices and caffeine alone.

See you tomorrow.