Thin Tip

DAY 27

Today is the second day of our war on fat.  Our plan is We are going to keep it simple, work hard, and get results.

Diet:

The rules have NOT CHANGED. If it’s processed, it’s NOT for US!

• Choose foods that are in their most natural state.
• Stay away from white flour (It’s not natural)
• Stay away from sugar (It’s not in it’s natural state)
• Eat small portions as often as possible (6 or 8 meals a day are NOT too many)
• NEVER LET YOURSELF GET HUNGRY!
• It may take a couple of days, but work yourself up to 1 gallon of water a day
  • Drink green tea (no sugar)
  • You may subtract  the ounces of green tea you drink from your 1 gallon of water a day!

EXERCISE:

The rules here hasn’t changed either.  STRUGGLE!  If you’re not breaking a sweat, you’re not working hard enough.  What we are going to do today is to work BIG muscles.  Today we work our legs.   In addition to our leg workout, do the ELBOW PLANK / Jumping Jack routine from our set of Core Exercises.    You want to start each day with the core exercises as a warm up and finish up each day with a  High Intensity Cardio routine.  

Remember Nothing worthwhile is free!  You can have the body you envision.  If you want it, you’re going to have to work for it.  Let’s get started!

We work Core Every day!  Start off today with ELBOW PLANK / Jumping Jacks this amounts to a 10 minute warm up.

ELBOW PLANK After completing each rep, do 60 seconds of jumping jacks while resting from Elbow Plank before moving onto the next rep";"	"" width=""16	"" alt=""Jumping Jacks"" src=""http://thintip.com/wp-content/uploads/2	1	/	7/JumpingJacks.gif"" title=""Jumping Jacks"" style=""float: right;"" class=""size-full wp-image-153"">"

";" 1. Start by lying face down on the ground or use an exercise mat. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold this position for 6	seconds
* If you cannot hold this position for 6	seconds at once, do as much as you can rest as long as necessary and continue until you have held it for a total of 6	seconds. This is one rep
* You will do a total of 5 reps or 3		seconds. (I don’t care if it takes all day, you need a total of 3		seconds to complete this exercise. that’s the JOB!)
5. You can do this!

Leg Exercises

Start off with Lunges.  What we want to do here is to use time rather than reps as our guide.  Do your best to perform lunges as shown continuously for a period of 60 seconds.   You need to do a total of 300 seconds of lunges.   One of our major goals is to get and keep our heart rates up throughout our entire workout, so as soon as you finish 60 seconds of lunges, move right into 60 seconds of half squats.    The total time for these two exercises is 10 minutes.  This means we’ve been working out for 20 minutes so far.

 

";"Lunges
1. Holding dumbbells at sides, stand upright with your feet shoulder width apart.
2. Bend from knees until thighs are almost parallel to the ground (avoid letting knees turn inwards).
3. Keep back flat, lower back slightly arched inwards and head up.
4. Return to upright position and repeat.

 

";"Half Squats
1. Holding dumbbells at sides, stand upright with your feet shoulder width apart.
2. Bend from knees until thighs are almost parallel to the ground (avoid letting knees turn inwards).
3. Keep back flat, lower back slightly arched inwards and head up.
4. Return to upright position and repeat."

Take a minute or two to rest if you need to, but be careful not to let your body cool off too much or let your heart rate get to low.  In addition to building and toning our big leg muscles, we also want to burn as many calories as possible.   While you are resting, run in place, jog in place, or pace around the room if you have to.  Just be sure to keep moving.

Next we are going to work our calves.  We use a Swiss Ball during this exercise to add the need to balance througout the exercise.   This set of exercises is also timed.  We will spend the next ten minutes working on calves.   As with the other exercises, spend 60 seconds doing the first exercise Seated Calf Raises.  Then move immediately to Ball Toe Raises for the next 60 seconds.  Try to move as quickly as possible to keep your heart rate up and to make the most efficient use of your time. 

Seated Calf Raises 1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart. 2. Rest dumbells on thighs while keeping hold of them. 3. While staying seated raise heels by just using toes. 4. Lower your heels to the ground and repeat.";"	1	/	7/dumbbell_exercises_calf_raise.gif"" alt=""Seated Calf Raises with dumbells"" />"

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You have just worked about 30 minutes plus your rest breaks.  Take another minute or two to rest if you need to, but be careful not to let your body cool off too much or let your heart rate get to low.  We also want to burn as many calories as possible.   Be sure to keep moving while you are resting, run in place, jog in place, or pace around the room if you have to. 

We have one more set of leg exercises to do as we get prepared to shift into our High Intensity Cardio routine. We are going to start off with a single leg roll which is designed to work your hamstrings a bit.  As with all the other exericses we’ve done, we are going to use time rather than reps to measure what we’ve done.  Start off with 60 seconds of Single Leg Roll using the heaviest weight you can manage.  During rest periods, do 60 seconds of Squat Jumps.  Alternate between the exercises until you have completed 300 seconds for each exercise.   This gives us a total of 40 to 45 minutes of resistance exercises today (where the extra 5 minutes is the time you spent walking, running, or jogging between exercises if you needed additional rest).

Ball Toe Raises 1. Sit on the floor, hold the exercise ball on top of your ankles and place your hands on it, arms and legs fully extended. 2. Squeeze the exercise ball by pulling your toes towards you and keeping your arms fully extended and allow it to unsqueeze after a short pause. 3. Make sure that only the calf muscles are exercising. ";"	1	/	7/ball-toe-raise1.gif"" alt=""Ball Toe Raise"" />"

";"Single Leg Roll
1. Stand with feet hip width apart with knees slightly bent (at 2	°)
2. Start position: Lift left foot off ground by flexing at the knee (foot should be behind you)
3. Bending at the hips, lower hands to approximately shin height.
4. Keep knees bent at 2	° throughout movement.
5. Return to start position. Complete recommended repetitions and switch legs. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes or deviate laterally or medially. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Kindly finish up your workout with 30 minutes of High Intensity Training [this means 2 minutes running as fast as you can followed by 2 minutes of slower running until the 30 minutes are up.]  During your cardio session, DO NOT STOP! Run slower, walk, or crawl if you have to, but DO NOT STOP!

That’s it for today GRASS HOPPER!  If you’ve done this well, you should be exhausted right now.  If not, you are NOT WORKING HARD ENOUGH! So go back to the beginning and do it again!

Trainer @ ThinTip.com