Don't wait for that resolution

Thanksgiving dinner is over and hopefully all of the leftovers are gone as well. There is quite a bit of time between now and the New Year when most people make their resolutions. If you get started now you will be that much farther ahead of the crowd.

I know that there will be plenty of parties coming up but that is all the more reason. If you eat with a purpose throughout the week, that indiscretion on Saturday night won't be such a problem.

The problem with waiting until the first of the year is obvious. How much weight can you GAIN in that amount of time?

Back and Bicep Day

The thing about back day is it can be tough as you want it. After back day yesterday I had a little sorness in my lats, love it!

Lat Pull down 3 ways - 9X8 ( that's right 9 sets )
T-Bar 3x10
cable cross over from the bottom ( called x's)- 4x8
One arm rows- 6x4
Pup ups- 5x3

Ladder curls - begin with a set of 1 and ladder up to 10 and back to 1
Cable curls - 5x8
concentration curls - 4x10

Military sit ups - 20
Mason Twists - 10
Reverse Twists -10
Wide leg sit up - 10


Breakfast
small apple
protein water

Snack
missed snack - not good

Lunch
Turkey with low carb wrap, lettuce and tomato

Snack
almonds

Dinner
low carb pita with turkey lettuce and black soy beans
cup of grapes

Transformation Tips

1.Don't eat high glycemic carbohydrates right before bed. Carbohydrates are those that contain sugar or are highly processed. These would include most breakfast cereals, breads, snack foods, candies, and even fruits and juices. Eating these foods immediately prior to bedtime will likely result in increased fat deposit and will prevent your body from maintaining a successful fat-burning mode.

2. Increase your muscle mass! The more lean muscle you have, the more calories your body will burn even at rest. Muscle is extremely active metabolically. Do some resistance training, add some muscle, and crank up that metabolism.

3. Never let yourself get too hungry, or too stuffed. It really is all about moderation. Time your meals so that you eat before you are starving . . . doing this one simple thing will cause you to almost always eat less. When you do eat, stop when your satisfied not when you are so stuffed you cannot even get down another bite.

4. Double up on your cardio training. From time to time it may be beneficial to the fat-burning process for you to split your cardio training into two short sessions rather than one longer one. Studies suggest that people who do 30 minutes of morning cardio and then 30 minutes of evening cardio lose more fat than those doing just one 60 minute session.

5. Eat more high fiber foods. Most of us do not get enough fiber in our daily diets, and that’s just a shame. Fiber not only promotes overall general health, but also can significantly aid in your fat-burning efforts. Leafy greens and salads are ideal sources of fiber. ____________________________________________