4 Best Tips to Burn Fat

4 Best Tips to Burn Fat

4 BEST TIPS TO BURNING FAT

My four best tips, with more details and some science behind them in the video.

Start strength training – this type of exercise requires you to contract your muscles against resistance, therefore building muscle mass and increasing your strength. The more muscle mass you have, the better able you are at burning fat.

Follow a high-protein diet – more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat. In fact, multiple studies have found that eating more high-quality protein is associated with a lower risk of belly fat. Try this plan to drop the fat in 30 days.

Squeeze in more sleep – getting enough sleep may be associated with decreased appetite and hunger, as well as a lower risk of weight gain.

Try HIIT training – HIIT exercise can help increase fat burning and burn more calories in a shorter amount of time than other forms of exercise. Great for those who are short on time, but want to see lasting results.

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Shoulder Friendly Workout

Shoulder Friendly Workout

40-Minute Shoulder-Friendly Upper Body & Abs Workout

This shoulder-friendly workout is a fantastic workout to do if your shoulders have been bugging ya, yet you still want to train the upper body and core.

Using a couple of pairs of dumbbells we work on both shoulder mobility and shoulder strength, as well as your core.

TOOLS NEEDED

A pair of light & moderate dumbbells

A wall for the 1st of mobility drills

THE WORKOUT

1. Wall angels 3×15
2. V raises against wall 1×10

3. Narrow chest press
4. Double crunch
3 x 40sec

5. I,Y,T
6. W leg raises
3 x 40sec

7. Alternating bent over rows
8. Russian twists
3 x 40sec

9. Full cans
10. Tricep extensions
11. Bicep curls
3 x 30sec

Have you tried my Better Posture Workout? It’s a great compliment to this workout.

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Squat Challenge Workout

Squat Challenge Workout

30-Minute Squat Challenge Workout

WOW! This workout is gonna test your metal.

See how many squats you can do, and then re-do this workout in a month or so to see if you were able to improve.

And, FYI, be ready for some sore quads tomorrow 😂

TOOLS NEEDED

None

THE WORKOUT

1. Squat x20
2. Squat jump x20
3. Step out side to side squat x20
4. Prone squat x20
5. Plie squat x20

Beginners: 1-2 rounds (for 100-200 total squats)
Intermediate: 3-4 times (for 300-400 total squats)
Advanced: All 5 rounds (for 500 total squats)

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4 Tips to a Flat Stomach

4 Tips to a Flat Stomach

4 TIPS TO GETTING A FLAT STOMACH

Here’s a brief rundown about what I chat about in the video:

Focus on more intense, total body workouts

Get that core strong with planks, but also with your big muscle lifts like lunges, deadlifts, squats, pull ups and even push ups.

Stay away from alcohol. yell Not only is alcohol full of empty calories, it also releases estrogen into the bloodstream which, in excess, can cause you to put on weight. 

Take control of your eating habits. You can’t outtrain a bad diet. Try this plan for a flatter tummy in 30 days.

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What Happens When You Skip Your Warm Up

What Happens When You Skip Your Warm Up

What Happens When You Skip Your Warm Up & Cool Down

More fun and details are in the video, but if you want the Coles Notes version, here ya go:

Warming up helps prepare your body for your workout. So, a good warmup will gradually rev up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. This, in turn, will help you train harder and for longer during your workout.

Skip the warm up and you run the risk of injuring yourself, decreasing your performance, and you will also set yourself up for sore(er) muscles the next day.

The best warm up drills are movement based…. so no static stretching for a warm up please.

Instead do arm circles, bodyweight squats, push ups, a light jog or brisk walk. Aim for 5-10 minutes before every workout for a happy, injury-free body while training

As for cooling down after your workout, a proper cool down allows for a gradual recovery of pre-exercise heart rate and blood pressure. So, it’s a safe way (for the heart especially) to complete your workout.

This is also the best time to hold those static stretches you were thinking of doing in your warm up. 

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Better Posture Exercises

Better Posture Exercises

35-Minute Better Posture Workout

Need to improve your posture? Want to correct what the computer and being on your smartphone has done to your shoulders and upper back?

This better posture workout consists of 10 exercises, all targeting the muscles related to correcting posture.

TOOLS NEEDED

A pair of light dumbbells

Doorframe for one of the stretch/mobility drills

THE WORKOUT

1. Reverse flys
2. High plank with protract/retract
2 x 40sec

3. V squat
4. Reverse bridges
2 x 40sec

5. Y raises (prone)
6. Bridges
2 x 40sec

7. Cobra lat pulldowns
8. Plank
2 x 40sec

9. Side plank with reverse fly
10. Other side/arm
2 x 40sec
— Stretch & mobility drills

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