Day #9 of The Fitolution. Today can be tricky. Make sure you know what you’re doing or ask a trainer, or experienced friend.
Tuesday, Thursday and Saturdays are cardio days so stick to your cardio routine. Make sure it’s at least 30 minutes of walking, running, elliptical, biking, rowing, dancing, etc. Make sure to warm-up properly.
Body Parts – Full body
Stand with your feet shoulder-width apart while holding a dumbbell in your right hand so that it is in the center of your body. Quickly dip your hips into a half-squat, keeping your spine straight and allowing the dumbbell to drop down between your legs. Explosively push your feet into the ground and press your hips forward as you snap your right arm straight up the front of your body (the dumbbell should travel in a straight line). As the dumbbell passes your shoulders, drop your hips into a squat as you punch your right arm straight into the air. Finish in a lowered-squat position with your right arm extended overhead. Slowly move into the standing position, lower your right arm and repeat for 4 to 6 repetitions before switching arms.
Use a weight that makes 4 to 6 reps challenging, using one arm at a time. Complete 4 to 6 reps; rest 2 minutes between sets (both arms = one set) and perform 3 to 4 sets.
If you’re new to this lift, work on perfecting it before pushing your limits with high-intensity intervals. Your form needs to be tight before you accept any challenges or attempt the kettlebell snatch.
The kettlebell snatch challenge: One exercise, 20 minutes, 400 calories—or more. Get ready to burn calories faster than ever before.
The Challenge. Following your warm-up, grab a kettlebell you can comfortably lift over your head. Then set a timer to go off at 15-second intervals. In that amount of time, perform as many kettlebell snatches as you can with your dominant hand. Then rest for 15 seconds, and repeat the move with your non-dominant hand. Repeat that circuit—15 seconds on, 15 off, for both hands—for a total of 20 rounds, or 20 minutes.
Remind me—what’s a kettlebell snatch? Stand tall with your feet hip-width apart, holding a kettlebell between your legs with one hand, palm facing your body. From here, push your hips back and bend your knees slightly to swing the bell back between your legs. Then, quickly and explosively, straighten your hips and knees, and then your ankles, to swing the bell in front of you and up over your head. (If you generate enough power, your feet may briefly leave the floor.) The swift movement should propel the kettlebell over your fist, and you’ll settle back into a quarter squat as you catch it against the outside of your arm.
Once you have your balance, stand to finish the move. Now slowly lower the bell to your shoulder and then return to the starting position. That’s one rep.
It’s not just about what you eat. Pay attention to what you drink to keep a slimmer waistline.
If you don’t drink green tea, you should consider starting.Genius diet discovery: New research has found a direct link between consuming green tea and smaller waistlines. It’s a three-pronged attack on belly fat: Green tea contains compounds called catechins that boost energy expenditure, increase the release of fat from fat cells—especially in the abdomen—and speed up the burning of fat by the liver, particularly after meals.
Study participants drank four to five cups a day, but any amount will have some benefit. Caffeine concerns? One cup of green tea contains about half as much caffeine as a cup of coffee. If you prefer decaf green tea, the catechin content is lower than in regular, but there’s still enough to have an effect.
Beware of 4 Sneaky Waist Inflators:
- Stress Cortisol (the fight-or-flight hormone released from the adrenal gland) increases blood sugar, which increases insulin, which increases the deposit of belly fat.
- Sleep deprivation being overly tired leads to higher cortisol levels (see above) and throws your appetite-regulating hormones out of whack. And that—you know what’s coming next—can result in binge eating.
- Low vitamin D A vitamin D deficiency can contribute to blood-sugar-regulation problems, insulin resistance and, yep, tummy rolls.
- Constipation If you don’t keep things moving, you know where it will all sit. Get regular with high-fiber foods (broccoli, peas, pears, ground flaxseeds) and lots of water. A probiotic supplement—which has good bacteria to aid digestive health—will help too.
That’s a lot for one day. Remember, take what you want and leave the rest. You don’t have to focus on it all at once.