Fit for Life : Do you have 4 Mins a day?

How have the past few weeks been going for you? We've made it to Week #4! This week I also want you incorporate a little bit of exercise into your routine. Keep in mind that the past weeks rules are still into affect this week. If you need a reminder, check the previous posts! Ok let's talk about Week 4!

Week 4 Rules!
Cook at home. One of the best ways to control your eating is to prepare all your meals yourself. Eliminate all fast food (which hopefully happened in Week #1) and most other restaurant food. You may still eat food from certain restaurants where you can be sure of the ingredients (most will be sawy enough to make a point of how healthy their food is). As you may have seen in the news, restaurants tend to use alarming quantities of salt, among other things. This single step will often bring your body closer to homeostasis (its desired state of balance). This can be hard for many of us because we now have to plan our meals and prepare them ahead of time, but try to treat it like a vocational school - you don't learn a new "job" without a little retraining. Check out my post called "Weekly Meal Planning Made Easy" for help on how to prep & plan your meals!

Cheat Days!
Just 1 again this week.

Weekly Focus!
Fat is essential. Remember that fat is a vital part of your diet, not just something that makes you fat. What is NOT vital is junk fat in processed foods. Healthy fats come from Fish, Nuts, Seeds, Avocados, Olives, etc - Natural sources. You need to be careful about the amount of fat you eat beacuse it's very dense. At 9 calories per gram, it contains more than double the calories of carbs and protein.

I WORK OUT!

Now let's talk about the work out for this week. If you want to burn up to 9x more fat in a shorter amount of time, you need to do HIIT or Tabata style workouts. This style of training is recently all the rage, so you've probably heard of it, but there is so much misinformation out there that I wanted to make sure you have the right information.

In my study of the most successful people in Fitness, relationships and business, I have found that they exercise first thing in the AM, nearly everyday. "But who has the time?", you might ask? YOU DO! Do you have 4 mins? Then you have time for an extremely effective HIIT Workout.

If you're short on time and want to train uber-efficiently, then you've got to maximize your efforts! The key is doing it in a way that doesn't leave you beat up or injured! Safety and effectiveness starts with knowledge.

Let's talk about why these workouts are so effective, the difference between HIIT & Tabata Training, and how you can incorporate this type of training into your workout schedule for faster results and have the most productive week of your LIFE!

Start your day, every day, with exercise, and I promise you will find you have more creativity, more energy, more patience, more drive, more motivation and the inspiration to eat better! These are the habits that can change every area of your life.

So what's the difference between HIIT & Tabata Training? While both involve pushing yourself to your max with short periods of rest in between, the difference is in the length of your intervals and resting periods.

HIIT Training involves working at your highest intensity for anywhere between 30 secs and 5 mins. If done correctly, when you finish an interval, you should be breathless and barley able to speak. Resting periods typically last anywhere between 30 secs and 2 mins depending on how long your interval was. An entire HIIT workout usually lasts between 15 & 45 mins.

Tabata training, on the other hand, is specifically 20 secs of all-out, maximum effort (going as hard as you possibly can), followed by 10 secs of rest for a total of 4 mins. That's it! Just a 4 min workout! This type of training yields great results.

Here are some great ideas for HIIT workouts!