Rebel|Elite

30 Minute Workout

 

In order to drop the winter weight, you must workout 30 minutes just three times a week. Start stretching of course.

You want to warm your body with a 2 minute jumping jack workout.

Then drop into lunges. You want to hold a 5 to 8 lbs dumbbell and perform a 24 reps in this part of the workout.

Next, Do 24 reps in ssquats. You can add weight or not.

Then, line hops which you Step or hop sideways over a stretched-out jump rope for 2 minutes.

You want to do a arm curls with your dumbbells.

You want to do 10 push ups in between each new form of position. 

Do a 2 minute cross crawl 

Do suicide sprints for 2 minutes 

 

 

Daily Tips

 

1. Drink up to 8 glasses or to a gallon of water.

2. Get 7 to 8 hours of sleep.

3. add fruits and vegetables to your food.

4. Add berries and nuts to your diet.

5. 30 minutes of exrcise in your daily routine.

 

Keep your Gut healthy.

Stay away from anti-inflammatory drugs and other medications ,such as antibiotics and antacids. These drugs can mess up your stomach lining , and/or compromise the integrity of the gut and its mix of bacteria.

 

Eat probiotics-rich foods. You can find probiotics in wheatm onions, garlic, bananas, asparagus, and leeks. These support the growth of good bacteria in the body.

 

Yogurt is a snack that you should include in your food because of the active cultures that help your gut. You can have the greek yogurt which is more recommended.

 

You want to keep the good bacteria happy and limit the harmful bacteria. 

 

Steps to Control Your Weight

 

1. Have a Plan- try to plan what you are going to eat at least one day in advance. When doing this, it allows you to have ingredients on hand that you will need when preparing meals. it helps prevent you from eating the bad food. They key is to have something healthy to snack on such as, low-calorie popcorn, cut-up veggies and fruit. 

2. Shop from a list-When you have a list it keeps you from buying unneccessary things. Dont shop when hungry! It's tempting to buy something appetizing. You should read labels because everything that looks healthy may not be healthy. Compare products and choose low calories, fat or highest in vitamins and other nutrients. 

3. Stick to schedule-This can give you beter control. You don't want to go for a long time without eating, so you time your eating periods. You can be flexible with your schedule than a strict time frame. You can do 3 large meals and two snacks, or you can fo six small meals a day. Most importantly, dont go four or five hours without eating because you can become extremely hungry and you don't want to overeat.