In one of my posts I focused on isolated workouts to get some huge biceps. In this post I will be focusing on some full body workouts, more specifically the ones that I think are the best full body workouts. These workouts are the ones that I use when I feel I am gaining weight and need it gone again. These have worked for me ever since I can remember. This is a 4-week full body workout routine. LET’S GET WORKING OUT!

—Do remember that before any workout you need to stretch—

Stretch Click Here!

First Week

Monday: 40 Jumping Jacks, 15 Push Ups, 35 Squats, 40 Crunches and Rest 60 Seconds (Repeat 3X)

Tuesday: 40 High Knees, 30 Second Plank, 30 Lunges(15 Ea. Leg), 15 Push Ups and Rest 60 Seconds (Repeat 3X)

Wednesday: 40 Jumping Jacks, 15 Push Ups, 35 Squats, 40 Crunches and Rest 60 Seconds (Repeat 3X)

Thursday: 40 High Knees, 30 Second Plank, 30 Lunges(15 Ea. Leg), 15 Push Ups and Rest 60 Seconds (Repeat 3X)

Friday: 25 Burpees, 35 Squats, 40 Crunches, 30 Plank Jacks and Rest 60 Seconds (Repeat 3X)

Saturday: 30 Second Sprint (Approximately 50 Yards), 1 Minute Walk (Repeat 3X)

Sunday: Rest Day

Second Week

Monday: 50 Jumping Jacks, 20 Push Ups, 40 Squats, 50 Crunches and Rest 60 Seconds (Repeat 3X)

Tuesday: 45 High Knees, 40 Second Plank, 36 Lunges(18 Ea. Leg), 20 Push Ups and Rest 60 Seconds (Repeat 3X)

Wednesday: 50 Jumping Jacks, 20 Push Ups, 40 Squats, 50 Crunches and Rest 60 Seconds (Repeat 3X)

Thursday: 45 High Knees, 40 Second Plank, 36 Lunges(18 Ea. Leg), 20 Push Ups and Rest 60 Seconds (Repeat 3X)

Friday: 30 Burpees, 40 Squats, 50 Crunches, 35 Plank Jacks and Rest 60 Seconds (Repeat 3X)

Saturday: 30 Second Sprint (Approximately 50 Yards), 1 Minute Walk (Repeat 4X)

Sunday: Rest Day

Third Week

Monday: 60 Jumping Jacks, 25 Push Ups, 45 Squats, 60 Crunches and Rest 60 Seconds (Repeat 3X)

Tuesday: 50 High Knees, 40 Second Plank, 42 Lunges(21 Ea. Leg), 25 Push Ups and Rest 60 Seconds (Repeat 3X)

Wednesday: 60 Jumping Jacks, 25 Push Ups, 45 Squats, 60 Crunches and Rest 60 Seconds (Repeat 3X)

Thursday: 50 High Knees, 40 Second Plank, 42 Lunges(21 Ea. Leg), 25 Push Ups and Rest 60 Seconds (Repeat 3X)

Friday: 40 Burpees, 45 Squats, 60 Crunches, 40 Plank Jacks and Rest 60 Seconds (Repeat 3X)

Saturday: 30 Second Sprint (Approximately 50 Yards), 1 Minute Walk (Repeat 5X)

Sunday: Rest Day

Fourth Week

Monday: 70 Jumping Jacks, 30 Push Ups, 50 Squats, 70 Crunches and Rest 60 Seconds (Repeat 3X)

Tuesday: 60 High Knees, 60 Second Plank, 50 Lunges(25 Ea. Leg), 30 Push Ups and Rest 60 Seconds (Repeat 3X)

Wednesday: 70 Jumping Jacks, 30 Push Ups, 50 Squats, 70 Crunches and Rest 60 Seconds (Repeat 3X)

Thursday: 60 High Knees, 60 Second Plank, 50 Lunges(25 Ea. Leg), 30 Push Ups and Rest 60 Seconds (Repeat 3X)

Friday: 50 Burpees, 50 Squats, 70 Crunches, 50 Plank Jacks and Rest 60 Seconds (Repeat 3X)

Saturday: 30 Second Sprint (Approximately 50 Yards), 1 Minute Walk (Repeat 6X)

Sunday: Rest Day

 

Best Full Body Workouts – Ever!

Before I put these workouts together I tried a lot of different routines but they weren’t really working for me. I tried putting different workouts together until I stumbled into this one that I realized helped me lose weight and was toning muscles out. Now if you recall like I have mentioned before, with this routine you will need to eat healthy and believe me you will get that body you are looking for. I know this specific routine helps me a lot when I want to lose weight, specially after the holidays 🙂 If you have any comments or questions feel free to comment or ask below in the comment section.

Now go and get that summer body! I believe in you!

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Have you ever considered using the delivered diet meal plans? I know I have because of my busy schedule that doesn’t allow me to prep a meal. With these days that everyone is so sometimes busy it is a good idea to consider these home delivered diet meals. There are a lot of options out there but I will be focusing on two that I have tried before and have done some studying on them. I’m sure you have heard of these before at one time or another. Now let me get started with the Nutrisystem vs Jenny Craig reviews.

Nutrisystem

When you look into the Nutrisystem you will find that it provides you with programs for different types of dieters and budgets. You will also see that it has separate programs for men and women, there are also vegetarians and people with type 2 diabetes. In each plan you can choose your own meals or choose the Favorites Pack in which the meals are chosen for you.

There are three different levels of service; the Basic, the Core and the Uniquely Yours. Each of these plans are also available for people with type 2 diabetes. After you Subscribe to a Nutrisystem program food is delivered to your house. They have the option of auto-delivery, which is that you will continue to pay for and receive orders every four weeks until you cancel it.
Weight Program

The Cost

The cost may vary depending on which plan you choose. The plans for men are more expensive because it includes more food. Now if you choose the Favorites Pack and if you sign up for auto-delivery you will pay less.

The costs for each plan with auto-delivery and without customize foods are the following:

1. Basic Plan = $9.83 per day or $275 per month

2. Core Plan = $10.55 per day or $295 per month

3. Uniquely Yours Plan = $11.99 per day or $335 per month

The prices above include most meals for the month.

Get 40% off every plan+ Free Bars, Shakes, Turboboosters & FREE SHIPPING!

Taste

Most people want to know more about the taste of the food before they buy into it. I know I was one of those people. From my point of view the food does taste really good. But like with any food, some food taste better than the other. I did get to try the fresh-frozen meals and the shelf stable meals and I felt that both of these had a great taste to them. But that is my point of view, everyones taste buds are different of course.

The Support System

All the plans provided by the Nutrisystem include support services, online tracking and pre-designed meal plans. Now when you choose the Core, Uniquely Yours or the Vegetarian Plans you also get access to on-call counselors. Which do not come included with the other meal plans.

Jenny Craig

I’m sure you have heard of this program before, but if not here is a brief description of the Jenny Craig program. Let me start by saying that on this program you will eat 3 meals and 3 snacks each day. You will get choose your food at a Jenny Craig center or by phone. If you follow Jenny Craig at home, also known as Jenny Anywhere, the food is delivered to your door.

The Cost

While in this program you will have to, first, decide between 2 membership programs. Which are:

1) As You Go = In this one you get one consultation with a Jenny Craig consultant per week. Fee is $39 per month.

2) All Access = In this membership you get unlimited support by a Jenny Craig consultant. It is $49 enroll fee and $19 a month.

Do realize this is only for the membership. Now let’s get into the details for the food and shipping. The cost of food can range from $15 to $23 per day. And if you order your food by phone you need to add the cost of shipping which is $29 per package going to the U.S. or Canada. Now if you buy at a Jenny Craig center you don’t pay for shipping.

Since in Jenny Craig it varies per member, to calculate your total cost you will first need to figure out your monthly rate and multiply it by the number of months you will need to be on the program to reach your goal weight. Let’s use my example, I needed to drop 32 pounds and then I choose the As You Go membership plan. My cost would be calculated like this:Diet Program

-My weekly food = $140

-My weekly shipping = $29.95

-The food to volume my meals = $50 (Do note that the cost may vary)

My weekly cost for the program would be $219.95

My monthly cost would be $879.80 plus the $39 membership fee, it would total $918.80

Now let’s say I lose weight at about 1-1/2 pounds per week, I would need to be on the program for about 3 to 4 months. So my total cost to lose the weight would be between $2,756.40 and $3,675.20. Now I’m not saying that would be your cost as well, I just used my example of when I started to try it then realize I was not going to be able to pay for all that. Yours may be less or it might be more, so don’t get scared with my results.

Taste

When I tried this program I did get to try a few of the plates and the ones that I got to try did taste good. One of my favorite ones was the Baja Style Chicken Quesadilla. I did try some that I don’t remember the names of but my taste buds did not like. But like I mentioned before everyones taste buds are different.

Support

While on the Jenny Craig program you will have support both by phone and in person at a Jenny Craig center. Many of the consultants are former Jenny Craig members who have gone through the process already and also go through additional training to provide you with support and diet advice. They can help you with setting achievable weight loss goals, address diet challenges and to develop a personalized meal plan.

 

Conclusion (Nutrisystem vs Jenny Craig)

These two provide reduced calorie, lower glycemic programs to help in weight loss. Like I mentioned before I myself have tried these two programs and can say that both have their pros and their cons. For example the food of both programs was good but I did prefer the food from Nutrisystem and it was more convenient. Also the cost of Jenny Craig was way higher than that of Nutrisystem. But both programs do require to have a good amount of income. As for the support at Jenny Craig was better than Nutrisystem. Jenny Craig provides you with phone support and face to face support with any of the memberships. And in the Nutrisystem support is not available at all the different memberships.

I hope that I was able to enlighten you a little on both of these of the programs and if you want to try one, hopefully I helped to make the decision easier for you. Just keep in mind that everyones program will be different and so will the results. If you have any questions or would like to leave a comment, feel free to do so in the comment section and I will reply as soon as possible. Thank you.

NutriSystem, Inc. NutriSystem, Inc.

 

 

 


Eat Healthy

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Hello everyone and welcome to another one of my posts. Here we will be talking about the benefits of healthy eating and exercising. Healthy eating along with exercising will lead to a better all around body. You will feel better about the way you look which in return will boost your confidence and self-esteem.

First we will be focusing on the benefits of healthy eating and exercising then I will be adding some tips for you on how to go about the healthy eating. Let’s get started:

1) Boost Of Energy

Boost Your EnergyEating healthy gives your body the nutrients and vitamins it needs to be able to function at its best. The other day I was reading a health magazine and it stated that a combination of exercise and eating healthy does boost your energy level and help you feel more alert and aware, both mentally and physically. Just imagine having more energy and feeling, how they say, more alive. It is an awesome feeling!

2) Healthy Benefits

A healthy diet consists of fruits, vegetables, whole grains, lean meats and low-fat dairy products. And included with this is minimizing the consumption of sodium, sugar, cholesterol and saturated fat. All of this and a good exercise schedule can reduce the risk of osteoporosis, high blood pressure, some cancers, heart disease and type-2 diabetes. Just to name a few. Amazing what taking care of yourself can accomplish.

3) Diversity

If you would like to make your life more interesting and diverse you should try to include exercise and a healthy diet in your life. Exercise is not the same routines over and over, you can change it up at times and go dancing or play sports. If you think of it more in depth there are a lot of different ways to exercise you don’t have to stick to the same routine for ever.

4) Weight Control

Eating healthy and exercising regularly will help you lose weight and keep it off. But if you don’t have a weight problem it can help you maintain your current weight and reduce your risk of gaining weight as you get older. Talk about walking without running out of breath, I know because I have been through that.

5) Better Mood

Exercising stimulates brain chemicals that help produce feelings ofBetter Mood contentment, relaxation and most important, happiness. Which means that exercising on a regular basis will help you feel better both physically and mentally.

OK now that I have mentioned the points that I believe to be the most important when it comes to the benefits of healthy eating and exercise, let’s get into some tips on healthy eating. Let’s begin with the most important:

1) Eat Your Breakfast

It is very important to eat a healthy breakfast every day, specially on your workout days. If you skip breakfast it can leave you feeling lightheaded while you’re working out. In this breakfast remember to include a fiber and protein rich breakfast to help fight the hunger longer and provide the energy you need to keep your exercise going.

2) Before Your Exercise, Fuel Up

It is important to achieve the right balance of carbs and protein when it comes to fueling up before or after your workout. And by fueling I mean with a snack not a meal. Some of these snacks can be bananas, berries, oranges, grapes, peanut butter and nuts. Click Here!

3) Choose The Right Carbohydrates

Making sure you choose the right type of carbohydrates is important. The ones you should put your focus on the carbs found in fruits, beans, whole grains and vegetables. These types of carbs help you feel full for longer and fuel your body throughout the day. Let me just add that these have the vitamins and minerals you need to keep running its best.

4) Eat More Fruits and Vegetables

Fruits and vegetables aren’t just low in calories and fat but they are also a great source of natural fiber, minerals, vitamins and more other compounds that help your body function properly.

5) Don’t Cut Calories Completely

When you cut down on calorie intake, it usually means that you are trying to lose weight. Cutting calories is a key part in weight loss, but it is possible to go to far. When you are on a diet to lose weight you should never feel exhausted or ill. If you do feel this way it is a sign that you have cut way too many calories.

6) Protein! In Snacks and Meals

Healthy SnacksProtein is key in a healthy diet, reason being that it is essential for building and repairing muscles. This way you can enjoy the benefits of your workout. Protein is needed to help maintain your body growing, keep it maintained and it also keeps your body repaired.

Balanced Health Plan & Workouts

Eating a well-balanced diet can help you get the calories and nutrients you need but it’s not as simple as choosing fruits over donuts. You need to get the right types of food at the right times of the day. Remember that the key is learning to listen to your body, it knows best. Also, always keep in mind that the right balance of protein, carbohydrates and other nutrients can help fuel your body for your exercises. I will have below some links that will help you out with all of this. I know it is not easy but luckily there is help out there and that is what I’m trying to do for you. I hope this post helps you out and like I always say, don’t hesitate to leave your comments below. Check these links out below, they will help you out greatly. They do work, but don’t take my word for it.

Thank you.

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