Outstanding Body Transformation In 30 Days

From today I am embarking on a 30 days,body transformation trip.




I live hectic life full of manifold obligations and this occasionally forces me to deviate from my strict body composition standards




This is a fine chance to apply in detail what I preach.




The finest thing is that during this copious undertaking I will have the moral support of my readers.This is really a great push!A public commitment counts a lot!




If you need to lose 4-5 kilos of ugly fat,I urge you to join me!After 30 days you will be in the position to enjoy a much better body composition and a dintinctly higher muscle definition.


But the most important thing will be the triumph of your will power!


You are going to reap multiple profits!




Nutrition issues




Nutrition is always the biggest problem.People eat to satisfy their emotional rather than their biological needs.
Mindless/emotional eating is our biggest obstacle!To overcome this danger we will need strong mental preparation!




-I will try to create a 10-15% caloric deficit.This means 10-15% less calories from my maintenance levels.




-I will divide my daily caloric intake into 6 meals of equivalent coloric value.This is crucial if I want to shed more fat and preserve my muscle mass.




Nutritional basis




-protein:omega-3 eggs with their yolks,chicken and turkey breasts,sardines,a little tuna,cottage cheese,plain yoghurt etc.




-fats:cold pressed olive oil,avocados sardines,raw almonds and seeds




-carbs: raw,fibrous vegetables with lesser quantities of starchy vegetables,fruits ,legumes and unprocessed grains.




-30-35 gr water/kilo of body weight




-no alcohol




All foods should be unprocessed or minimally processed






Physical exercise




1. On all odd-numbered days I will do jogging for 60'. My target is to burn 800 cal/hour.This means that I will have to run at about 75- 80% of my MHR.
To burn more calories while preserving my stamina I will strategically incorporate in my workout some interval training.


These days will be my active recovery days.




2. On days 2-6-10 etc. I will do weight training with dumbbells of a decent weight.Critical points of the workouts will be as follows:




*only compound,multijoint exercises such as:squats,lunges ,deadlifts,rows,presses,dips etc.




*only two-handed exercises




*decent loading with 8-10 repetitions




*circuit traning with only minimal breaks




*total duration:20'-30'(this is extremely tough but really transformative workout)




After the weight training session I will go on with some light jogging up to burning 800 cal.




3. On days 4-8-12 etc. I will perform the excellent workout described here:





FITNESS: THE BEST OUTDOOR WORKOUT EVER (1)




and then I will go on with light cardio up to burning -you guessed it!-800 cal.




This program will permit me to shed 1kg of fat per week while maintaining my muscle mass and will also protect me from the danger of overtraining/burnout.




Agreement:zero supplements, zero shortcuts Just strong mental preparation,self-discipline and hard work!




So what do you say?Are you in?


Chris Strogilis