The 10 Top Secrets to be Sexy and Shredded All Year Long!

1. Strength train!

1. Strength train!•Raises metabolism during session

1. Strength train!•Raises metabolism during session •The more muscle you have the more calories you burn at rest

1. Strength train!•Raises metabolism during session •The more muscle you have the more calories you burn at rest•It builds muscle which makes you sexier, stronger, and more confident

2. Train the whole body

2. Train the whole body

•More calorie burn during and after the sessions

2. Train the whole body

•More calorie burn during and after the sessions•More muscle you activate, the more fat burning machinery you have working for you 24/7

2. Train the whole body

•More calorie burn during and after the sessions•More muscle you activate, the more fat burning machinery you have working for you 24/7•Balanced Body which is sexier, stronger, and will keep you healthy

3. Use circuit training

3. Use circuit training

•More calories in less time (more time efficient)

3. Use circuit training

•More calories in less time (more time efficient)•Keeps your heart rate up which leads to better conditioning and higher calorie burn

3. Use circuit training

•More calories in less time (more time efficient)•Keeps your heart rate up which leads to better conditioning and higher calorie burn•Keeps it fun, because there is always something new to do

4. Use interval training

4. Use interval training•The “afterburn effect” is huge.

4. Use interval training•The “afterburn effect” is huge.• The stop and start method of training allows you to work much better in your own time

4. Use interval training•The “afterburn effect” is huge.• The stop and start method of training allows you to work much better in your own time•Its much for fun than steady state training

5. Focus on whole body and compound movements

5. Focus on whole body and compound movements

•You train the body as a unit

5. Focus on whole body and compound movements

•You train the body as a unit•You get the most strength benefit from whole body and compound movements

5. Focus on whole body and compound movements

•You train the body as a unit•You get the most strength benefit from whole body and compound movements•It allows you to burn many more calories in less time

6. Use Variety

6. Use Variety

•Its much more fun

6. Use Variety

•Its much more fun•Prevents over use injuries

6. Use Variety

•Its much more fun•Prevents over use injuries•It burns more calories when you give the body something it is not use too

7. Eat balanced nutrition

7. Eat balanced nutrition•Protein builds and sustains your precious muscle

7. Eat balanced nutrition•Protein builds and sustains your precious muscle•Carbs give you the fuel to perform, exercise and think.

7. Eat balanced nutrition•Protein builds and sustains your precious muscle•Carbs give you the fuel to perform, exercise and think.•Fats give you the necessary components for optimal health and help you stay fuller longer between meals.

A word from Dr. Lori Shemek

8. Eat the right amount of energy

8. Eat the right amount of energy

•All diets that have caused people to actually lose body weight have this in common.

8. Eat the right amount of energy

•All diets that have caused people to actually lose body weight have this in common. •If you burn off more calories than you take in, your body must use stored energy for fuel. Its that simple.

8. Eat the right amount of energy

•All diets that have caused people to actually lose body weight have this in common. •If you burn off more calories than you take in, your body must use stored energy for fuel. Its that simple.•The key is to take in the right amount of energy that causes you drop body fat without dropping metabolism.

9. Get Accountability

9. Get Accountability•Some people may not practice the discipline to be able to hold themselves accountable to themselves.

9. Get Accountability•Some people may not practice the discipline to be able to hold themselves accountable to themselves.•It adds motivation to have to answer to someone

9. Get Accountability•Some people may not practice the discipline to be able to hold themselves accountable to themselves.•It adds motivation to have to answer to someone•It gives even further fulfillment when you share your progress with others

10. Track your results and adjust as needed

10. Track your results and adjust as needed

•If you dont measure where you are going, how do you know if it's working or not?

10. Track your results and adjust as needed

•If you dont measure where you are going, how do you know if it's working or not?•Everyone is unique

10. Track your results and adjust as needed

•If you dont measure where you are going, how do you know if it's working or not?•Everyone is unique•It helps to have someone keep their eye on you

What you learned…1. Strength train!2. Train the whole body3. Use circuit training4. Use interval training5. Focus on whole body and compound movements6. Use Variety7. Eat balanced nutrition8. Eat the right amount of energy9. Get Accountability10.Track your results and adjust as needed

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