Transformation in 30 days - DAY 13

Hello guys,

second week of body transformation is almost over.

I have to say I feel and see my body changes. My metabolism is much faster.

Everyone - no matter how old, overweight or out of shape has the power to increase metabolism. How can you increase your metabolism? Simply with intense exercise - Fat burn workout and metabolism boosting foods.

"Afterburn" effects can last for up to 24 hours after workout. That means you burn many calories while working, sitting, watching tv, driving a car...is not it amazing?

Let`s boost your metabolism with another great training. Get in the great shape and be happy.

Have a great workout,

Pavla

 

Training:

• Full body workout - 6 rounds (24min)
• 5min jump rope before full body workout and 5 min jump rope after full body workout
• 30min brisk walking
• fit tip: you do not have to do all at once, but you can do Full body workout in the morning and brisk walking in the evening

Full body workout - interval training

Recommendations:

• it is interval training
• do 6 rounds
• do as many reps in each minute
• have a short rest between each round
• enjoy it, it is fun and great feeling!
• if you get too exhausted, do not stop, keep moving/walking

One round:

1. jump over the mat, 1min
2. plank - alternate punch forward, 1min
3. squat x alternate leg lift, 1min
4. sprint runners, 1min

My results:

1. round: 50, 47, 38, 49
2. round: 33, 46, 43, 52
3. round: 33, 49, 49, 54
4. round: 36, 49, 49, 52
5. round: 36, 49, 47, 56
6. round: 25, 50, 48, 52

Photo after workout

Diet:

• drinking: 4liters of clear water
• this day I had a sweet tooth, so I bought 3 pieces of milk caramels.
• diet tip: if you have sweet tooth it is the best to take it in the morning or before the workout or immediately after workout (withing 30min)
• breakfast 6.30am:oatmeal with berries, banana, fresh orange juice
• snack 9.30am: grapefruit, 3 pieces of caramels ( I know I should not have it, but I had:-))
• lunch 12: tuna salad with avocado and 2 eggs
• snack 3.00pm: mango smoothie
• dinner 6.00pm: grilled chicken breast with eggpant and vegetable salad
• snack 9.00pm: glass of low fat milk, 1/3 of raw mixed nuts

 

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