Yes ! Their it goes, Not much of a mystery but its only obvious.
As Ive mention on my previous post PROTEIN (chicken,salmon,tilapia,shrimp in some cases ,ground turkey )
Your veggies are very very important in your diet it contains high water and fiber content!
Berries are great antioxidant's that help your Metabolism ,inflamation,belly fat fighter!
Drinking water can help you from indulging and eating because your brain creates thoughts making it seem as if your hungry, but in reality your thirsty . Drink atleast a gallon a day yes I know its hard.
Whole grains, makesure everything is whole and make sure that when you look at your ingredients it does not say bleached flour!!!! big no no!
Leg extension machine: If you want to work out your inner thighs and quads this machine is great. If you’re just starting off then put the weight to 35kg and do about 8 reps, 4 sets(adjust seat to help support your back and adjust the equipment properly to your best comfort). If your legs are not burning by the time you get to your second set then I suggest you add some more weight.
This machine promises to work your quads and your inner thigh muscle, whilst they definitely work your quadriceps I have found myself that they really work my inner thigh muscles, in particular my vastus medialis which is the muscle just above the knee towards the inner thigh.
Do not make the mistake of doing lots of reps feeling comfortable, you absolutely need to feel the burn as this indicates your muscles are working and burning fat also.
Stairmaster:Im still scared of this machine but this machine is amazing! The stair master is one of the most intense cardio machines that will not only tone and strengthen your legs in various areas but will also improve your cardiovascular fitness. The stair master simulates the process of walking up the stairs, at a steady speed you will feel great for the first couple of minutes but give it some time and your heart will race and your thighs will feel the burn. Again, great indicators of a good work out.
Seated leg press: This is definitely one of my favorite machines after a good cardio workout because I get to sit down hehehehe. The seating leg press works your quads, hamstrings and your glutes. When I first used this machine I would do 10 reps of 4 sets on about 45 kg. I now do 15 reps of 5 sets on 105kg. It’s a work in progress but push yourself in terms of weights, you will surprise yourself how much you can push using this. Quick tips using this (there should be a guideline on the machine itself), when you push out from your feet (pictured to the left) push more from your heels, this will really work your glutes, and do not extend your legs to the point of locking your knees – you will cause serious injury to them if you do.
Overhead weighted squats
Your chest must be pushed out slightly to allow the back of the shoulders to support the weight carefully. As you rise from the squat squeeze your glues right in.
Ask for assistance the first time you use this and do not be embarrassed, you need to ensure from a member of staff that your positioning is correct otherwise you will seriously damage your back; overhead weighted squats work wonders for your thighs your glutes, your cardiovascular fitness and I’m sure even more, it is a MUST.
Until tommorroooww!!!!!!!!!!!!!!!!!!!!!!!!
DENISEEXOXO
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