I would like to share some tips with you today that sums up what we all need to do to get lean and stay lean for life.
It doesn’t get any simpler than this… but simple works!
TOP 2 EXERCISE TIPS
* Invest in a Total Body Workout: This means doing a five-exercise circuit (designed to work your upper body, lower body, and core) at least three times per week with a day of rest between workouts. Alternate between 50 seconds of work and 10 seconds of rest for each a double-leg (e.g. squat), push (e.g. push-up), single-leg (e.g. lunge), pull (e.g. row), and core (e.g. plank) exercise. Perform up to 5 rounds without rest for a killer 20-minute total body workout.
* Harness the Power of Intervals: Interval training is scientifically proven to burn nine times more body fat than ordinary exercise and elevates metabolism for up to 38 hours following your workout. Perform cardio intervals on non-strength training days three times per week. Selecting your cardio exercise of choice, alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This routine works best on a stationary bike (airdyne) or for body weight cardio exercise that you can do at home such as running in place, jumping rope or jumping jacks.
TOP 2 DIET TIPS
Eat protein and green vegetables!
* Eat Early and Often: Eat immediately upon waking and then every two to four hours to starve fat and feed muscle. By continuously fueling your furnace, and eating animal protein (fish, eggs, cheese, etc.) at every feeding, you’ll also keep your metabolism sky-high throughout the day and prevent yourself from overeating.
* Think Fiber First When Consuming Carbs: Eat an unlimited amount of fibrous, cruciferous green veggies to fill your belly both during and between meals. For optimal fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.
Live by these 2 training and nutrition rules and you’ll have a new physique to be proud of… I guarantee it 
Sorry, I couldn't let this one pass by without inserting it.
Committed to your fitness and success,
Damon Reio
PS – Please forward this blog post to anybody that you know who can benefit from it!
PPS – Make it out to the Free Easter Boot Camp this Thursday at 5:30pm at North Shore Park! There will be tons of fun and an after workout feast! Call or email me to RSVP while space is available.
Tags: boot, bootcamp, bootcamps, camp, camps, damon reio, diet, exercise, fitness, personal, st. petersburg, tips, trainer, training
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