HOW TO GET ON SHAPE FOR THE BIG DAY

 

 

First, and most important, congratulations on your engagement! 

Now is the time to start working on a lot of different aspects of your wedding. We want to help you with your planning on getting in shape for the most important day of your life.

Sit down, and start setting achievable goals. When you are planning to get in better shape, make sure that you focus on realistic goals. Focus on two or three goals at a time. Great, effective goals are specific, realistic, and forgiving (less than perfect).

For example, setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated. 

It's natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.

 

 

That being said, here is a great jump-start in loosing up to 30 pounds in 8-10 weeks. You’ll just need to stay strong, and follow these tips.

 

 

#1 - A COMPLETE EXERCISE  PROGRAM :

Check out a local gym to find yourself a personal trainer that will help you to set goals, and create a strong program for 8-10 weeks. Our favorite 3 exercises: Squads, Abs and Push-ups. Mix up those exercises at the same time.

 

#2 - CARDIO :

This is one of the most important keys of loosing weight. You need to focus on exercises that help increase your heart rate like, spinning, insanity, zumba and crossfit. Make sure that you start up slow but end strong.

 

#3 - REST :

Your body needs to sleep between 7-9 hours a night. Get muscle stretching massages, try meditation or yoga, or spend time in a sauna or jacuzzi.

 

#4 - NO CIGARETTE OR ALCOHOL :

The cigarette decreases your heart rate production, and alcohol has a lot of calories and carbs. 

 

#5 -DIET AND SUPLEMENTS :

As you always hear, 75% of loosing weight is the way you eat. The following is an example of a diet.

 

*First meal: 

An egg white omelet with cheese or two spoons of cottage cheese

1 slice of whole wheat bread

green tea

 

*Second meal:

Tuna salad: tuna in water with spinach or lettuce (no dressing) 

You can substitute the dressing for a spoon of coconut oil or mustard. 

1 cup of papaya or 1 cup of grapefruit

 

*Third meal:

4 Oz. chicken breast or turkey

1/2 cup of brown rice 

1 cup of broccoli

 

*Fourth meal:

Whey protein (Iso 100 shake)

I suggest to buy one low in sugar and carbs.

 

*Fifth meal :

4 oz. fish fillet, turkey or ham

2 cups of spinach 

1 spoon of coconut oil or olive oil as a dressing to salad.

 

DO NOT INCLUDE: - Sodas

                                 - Seafood

 

Note: You can substitute your meals for a protein shake.

 

Supplements :

L-Carnitine, Protein Isolated , BCAA