Trim Pins and Butts for Summer*

Thursday, 11 June 2015, By Jason Conroy

Legs, legs, legs and bottoms!.  We see so much more of them in summer, so why not embark on an exercise and nutrition program designed to trim and strengthen yours for the warmer weather? 

We've designed the perfect workout along with some key nutrition tips to get you reaching for your shorts - think high  intensity  interval  training and a good clean nutrition plan

A bit of insider info to start with …did you know that High intensity interval training (HIIT). can be particularly helpful for combating cellulite as it significantly boosts your levels of human growth hormone (HGH) which is a fat-burning hormone.  Love that!! 

Try this for a thigh and butt blast next time you are at the gym or park: 

Warmup: Incline treadmill walk / light jog 3 minutes 

 

Set 1: 

Treadmill: 400m Sprint 

Walking Lunges down the gym x 2 laps 

25 x Body Weight Squats 

Repeat 3 Times 

 

Set 2: 

Cycle/Skip: 4 minute interval 

Start at level 10 and every 30 seconds increase resistance by 1, until you hit level 17! 

Stepper/Stairs for 60 seconds at your MAX speed! 

Repeat 2 Times 

 

Set 3: 

X-Trainer/Sprints: Using no hands (hands on your head) 

2 Minutes HARD interval as fast as you can go 

Wall Squat for 30 seconds 

25 Squats 

Prone Hold for 60 seconds 

Repeat 2 Times 

Cooldown on the rower for 4 minutes… 

Nutrition tips: 

You'll notice I always talk about the importance of eating clean unprocessed foods and a good variety of fresh fruit and vegetables and lean protein you can over anything that is processed.  It's just so much better for your body and will help you to maintain optimal health.  Get rid of bad fats, sugars and salt and think clean, lean food. 

Dr Mercola in his article on "The most effective strategies to eliminating cellulite" [April 19 2013] advises that that foods high in sugars and carbs and processed salt are all dietary contributors to cellulite and cellulite loves to hang around your thighs! So getting rid of this from your food is essential. 

He also says dietary carbohydrates, especially fructose, are the primary source of a substance called glycerol-3-phosphate (g-3-p), which actually causes fat to become fixed in fat tissue. High carb intake also raises your insulin levels, which prevents fat from being released, so sugars and grains are really at the root of stubborn fat deposits.  

"In short, you'll want to avoid processed foods, as they are loaded with fructose and highly processed fats and salt...eating too much common processed salt will cause fluid to accumulate in your tissues, which can also contribute to unsightly cellulite.   

Instead, focus your diet on whole, ideally organic and locally grown foods, healthful fats such as butter, eggs, avocado, coconut oil, olive oil and nuts, and grass-fed or pastured animal protein. If you want to add salt, make sure to use unprocessed natural salt, such as Himalayan salt, which contains about 86 different essential minerals and will not cause the same detrimental health effects as processed salt-especially if you're eating a diet high in vegetables, as this will ensure a healthy sodium to potassium ratio. 

Eating this way will help you transition from being a sugar burner to burning fat as your primary fuel, which is key for lasting weight loss and optimal health.    Next, revise your exercise regimen to include some high intensity interval exercises." 

Lastly - drink at least 2 litres of water every day!!  Plus, you'll need to add in one extra litre of water for every hour of cardio you do within the day as well. 

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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