Saturday Shred Secret

What to cut out of your diet in the days leading up to a big event, like a photo shoot, to look shredded!

 

 

In the five days leading up to a big event, there are a few things you can cut out of your diet which will really lean you out and make your muscles pop. These aren't necessarily junk foods, which you shouldn't be eating anyway, but rather foods that bloat you and stick to your muscles making you look softer and less defined. This isn't something we recommend doing on a regular basis, but here are our top 5 food items to cut out before the big day.

 

1. Dairy, including whey and casein based protein powders, dairy sticks to your muscles taking away definition.

   

 

2. Fibrous veggies, these will bloat your stomach.

   

 

3. Artificial sweetener's, including sugar free chewing gum, your body

 cannot digest these properly causing bloating and gas.

 

 

4. Complex carbs...stick to simple carbs and only pre and post workout which are easier digested and will go straight to restoring glycogen in your muscles.

 

 

5.  Fruit, any extra sugars, even from fruit, at this time aren't needed as you try to lean out.

 

Fall For Lean Legs... My Training Secret

           

Fall is prime time to flaunt your lean legs in the hottest stretch pants. But what is the best way to train for lean legs... high reps, low weight? High weight, low reps? Here is my (Juliane) number one secret to lean legs like a dancer.

You MUST do a combination of both types of training including heavy weights and low reps and low weight and high reps. I found this is most effective because you need to build that muscle, but still burn the fat surrounding the muscle so you can see the definition. Ladies... DO NOT be afraid to lift heavy weights with your legs... body weight squats will NOT give you muscles, but they will condition your legs and boost that metabolic rate. You can combine the two styles of training in one workout per week, or separate them on different days. So on Monday, you might do a heavy leg day then on Thursday do lighter weight and higher reps with plyometrics to really get that heart rate up and in fat burning mode. You can also add finishers and drop sets to a heavy leg workout which we have discussed in previous posts. Below is an example of a good finisher or an exercise for a light leg day.

This exercise will activate your core, abductors, hamstrings, and glutes. Using a heavy resistance band (blue, gray, or black) wrap the band around your arches and lift legs a few inches off the ground. Hold the band back with your hands...

Push through your heels to straighten your legs...

Then open your legs to the sides to hit the abductors and glutes...  keep repeating for about 30 reps or until failure.

For more secrets to lean leg training get a personalized plan on our website http://twinspirationfitness.webs.com/

 

You can also try out my Barre Fusion class on Fridays at 5:30pm at the Dance Dynamix Studio in Lititz, PA.