PerfectLeanBody

Thursday, August 9, 2012

Transformation in 30 days - day 27

Hello guys,

Last couple days of our 30 days body challenge!

Training today is excellent for your lower body, especially glutes. You do not need any equipment, you can do this workout at home, in the gym or outside. All you need is your motivation to start, energy and enthusiasm.

If you are beginner or advanced, we all can do this workout.

Make healthy choices in your diet. It is not about startving, but giving your body the bestest of the best.

Enjoy the workout!

Pavla

Training:

Fat burn workout #7 (only 18min)
stair master, 45min, mode: fat burn, level 12 (depends on your fitness level)
stretching

Recommendation:

interval training, do maximum reps in each minute
track your results
do 3 rounds
beginners: do 3 rounds (only 18min total)
advanced: do 3 rounds and after each round add 4min jump rope (30min total)

One round (beginners):

jump side to side (elbow x knee touch), 1min
one leg: knee in x leg lift x butt touch the floor, 1min
switch leg: knee in x leg lift x butt touch the floor, 1min
plank: down on your elbows x up x open up your chest to one side and the other side, 1min
one leg: lunge back, cross lunge, single leg dead lift, 1min
switch leg: lung back, cross lunge, single leg dead lift, 1min

One round (advanced):

jump side to side (elbow x knee touch), 1min
one leg: knee in x leg lift x butt touch the floor, 1min
switch leg: knee in x leg lift x butt touch the floor, 1min
plank: down on your elbows x up x open up your chest to one side and the other side, 1min
one leg: lunge back, cross lunge, single leg dead lift, 1min
switch leg: lung back, cross lunge, single leg dead lift, 1min
add jump rope, 4min

My results:

70, 68, 64reps
15, 7, 19
16, 18, 18
10, 9, 11
12, 11, 12
12, 12, 12

Photo after workout

Diet:

drinking: 4liters of water
breakfast 6.30am: 2 eggs, 1 slice of whole wheat toast with cottage cheese, banana
snack 9.00am: grapefruit, 1 cup of berries
lunch 12: ceasar salad with chicken
snack 3.00pm: berry smoothie
dinner 6.00pm: baked tilapia with cooked vegetable
snack 9.00pm: 1 glass of low fat milk, 1 cup of mixed broccoli with olives

If you eat in the restaurant, you can always make healthy choices. Here is what I had, it was so tasty!

Ceasar salad with chicken

Join me:

Wednesday, August 8, 2012

Bodysculpt Workout

Hello guys,

I have for you great bodysculpt workout. It is very similar to Fat burn workout (interval training). In interval training you do maximum repetitions in each interval.

What is the difference between Fat burn workout and Bodysculpt workout?

In bodysculpt workout you do certain amount of repetitions. It is strength training that combines flexibility and cardiovascular conditioning (cardio). Shape and tone your body without building muscular size or bulk, retain lean muscle tissue while boosting metabolism.

Why is it important to do strength training?

Strong, toned muscles increase your metabolism and burn calories far more than cardio only.

Here is the challenge, so let`s try it!

Pavla

Bodysculpt workout

Recommendations:

do 50reps of each exercise
if you are not able to do 50reps, do as many up to 50, at least 30reps
I did 50reps of each exercise and it is possible, so do not give up
go as fast as you can
this workout took me 30min

high knees or jump rope, 10min
push ups, 50reps
squat, 50reps
squat x jack, 50reps
push ups - feet in x out, 50 reps (this one is really hard and challenging, you can modify and do baby push ups)
right leg: lunge forward x knee up, 50reps
left leg: lunge forward x knee up, 50reps
center crunch, 50reps
side to side crunch, 50reps
one side crunch, 50reps
other side crunch, 50reps
reverse crunch, 50reps

Fit tip:

My weakness are push ups.

Exercise no 5 was really challenging for me. Do as many reps as you can with feet in x out, then when you think you can not do anymore, go down on your knees and finish with baby push up. Do all 50 reps.

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Tuesday, August 7, 2012

Transformation in 30 days - DAY 26

Hello guys,

five more days to go!
Again I want to thank you all for your support, for motivation you give me every day.

You have no idea how YOU guys challenge me. I feel responsible every day, because you read what I write, you exercise with me every day. Whenever I do the workout of the day I think of you, how many reps you do. And yes, I compete with you and try to beat you!:-)

Training today is great bodysculpt workout challenging and hard, because you do 50 reps of each exercise. And honestly it is not easy. You go as fast as you can. What is you total time? My total time was exactly 30min. Let`s compete with me and beat me.

After you finish this workout you do cardio for 30min. I did stair master for 30min. The feeling I had as I was leaving the gym was indescribable.

Have a great workout!

Pavla

Training:

Bodysculpt workout (it took me 30min)
stair master, 30min, mode: fat burn, level 11 (depends on your fitness level)
stretching

Bodysculpt workout

Recommendations:

do up to 50reps of each exercise
if you are not able to do 50reps, do as many up to 50, at least 30reps
I did 50reps of each exercise and it is possible, so do not give up
go as fast as you can

high knees or jump rope, 10min
push ups, 50reps
squat, 50reps
squat x jack, 50reps
push ups - feet in x out, 50 reps (this one is really hard and challenging, you can modify and do baby push ups)
right leg: lunge forward x knee up, 50reps
left leg: lunge forward x knee up, 50reps
center crunch, 50reps
side to side crunch, 50reps
one side crunch, 50reps
other side crunch, 50reps
reverse crunch, 50reps

Photos after workout

Diet:

drinking: 4liters of water
breakfast 6.30am: low fat yogurt with 1cup of berries, orange juice
snack 9.00am: grapefruit, protein bar
lunch 12: chicken soup, vegetable salad
snack 3.00pm: 1cup of broccoli with low fat cottage cheese (3tbsp)
dinner 6.00pm: lentil soup, tuna salad
snack 9.00pm: 2tbsp of peanut butter, 1 glass of low fat milk

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Monday, August 6, 2012

Transformation in 30 days - DAY 25

Hello guys,

couple more days to the end of body transformation.

I am thinking, I like connection with you every day! If you have any ideas what to do after this 30 days challenge, let me know. My plan is to post every day workout video according to the workout plan. You can exercise with me every day and stay in great shape.

One thing I would like to talk about. People around me ask me how to lose weight, what exercises help to lose weight, what kind of diet to eat. It is great and very important if you set your fitness goal, realistic fitness goal (for example 1lbs weight loss in one week or workout at least 3times per week). Your fitness goal can be also to maintain your current weight.

Sometimes we are so obssesive with the desire of perfect lean body and naively stick to a low calorie diet, exercise like crazy. Yes, it works, but you can go like this only for couple days and then yo-yo effect appears and as a result in stead of losing weight you are couple pounds heavier then before. Focus on your healthy lifestyle and try to keep it, that is the secret.

Training today is very powerful interval training and I loved this one. Burn hundreds of calories in this workout and also after the workout.

Let` s make a promise: Do your best in last couple days of our 30 days challenge!

Have a great training,

Pavla

Training:

Fat burn workout + Abs (30min), # 3
stair master 30min, level 11, mode: Fat burn
modification: brisk walking 30min and swimming 15min

Fat burn workout + Abs (30min), # 3

Recommendation:

it is interval training
try to do maximum reps in each minute
you can have quick rest between each minute 5-15sec
in each minute try to do 30reps and more up to 50reps
there is big difference if you do only 10 push ups in a minute or 30 push ups, so challenge yourself, do your best!
stretch after workout
it is fun, so enjoy it!

jump rope, 5min
squat x jump, 1min - up to 30reps or more
alternate lunge back x knee up, 1min - up to 30reps or more
alternate cross lunge x knee up, 1min - up to 30reps or more
alternate lunge forward x kick, 1min - up to 30reps or more
squat x twist, 1min - up to 30reps or more
in plank alternate leg lift, 1min - up to 30reps or more
push ups, 1min - up to 30 reps or more
reverse push ups, 1min - up to 30reps or more
triceps dips, 1min - up to 30reps or more
jumping jacks, 1min - up to 30reps or more
cross country sky, 1min - up to 30reps or more
spider, 1min - up to 30reps or more
kicks, 1min - up to 30reps or more
push ups, 1min - up to 30reps or more
triceps dips, 1min - up to 30reps or more
sumo squat, 1min - up to 30reps or more
jump rope, 5min

Photo after workout

Diet:

drinking: 4liters of clear water
breakfast 6.30am: egg omelette (2eggs) with low fat cheese, banana, fresh orange juice
snack 9.00am: grapefruit, 1/3 cup of walnuts
lunch 12: baked chicken with mushrooms and low fat cheese, vegetable salad
snack 3.00pm: low fat yogurt strawberry smoothie
dinner 6.00pm: grilled salmon with vegetable
snack 9.00pm: carrots, cucumber, one glass of low fat milk

(during the day I had 3 caramels and caramel macchiato - skinny version:-)....right after the workout)

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Friday, August 3, 2012

Transformation in 30 days - DAY 24

Hello guys,

how are you feeling? Keep sending me photos of your body changes, I love those results.

As you do fat burn workout every day, you are building your strength. Are you tracking number of reps you do in each minute? It is important, because next time you do this workout you can compare your results and see the difference.

Do Fat burn workouts really work? Yes, definately! Why it works? This type of workouts are very intesive, focusing on strengthening every single muscle. Because it is interval training with very short period of rest, your body burns more calories compared to steady cardio. Intervals also speed up metabolism, so you burn hundreds of calories within 24 hours after the workout.

Why does it work for your abs? People think that abs are defined by crunches, sit ups... Yes, it is true, but if you do only strenghtening exercises, you strengthen your core. You need to lose body fat to show your muscles, that are hiding under the layer of fat.
I would like to mention that your abs are defined not only by "crunches", but also exercises like squats, lunges, cross lunges, bridge and others.

I did today training with my gym buddy Eva, we used elastic band, but do not worry if you do not have one. Simply do the same exercise without elastic band, you get great workout as well.

Push yourself, challenge yourself and enjoy it! It is your workout!

All the best to you,

Pavla

Training:

Fat burn workout + Abs (30min), #2 - do two rounds
10min jump rope
30min jogging or 30min stair master (fat burn mode, level - 11, depends on your fitness level)

Fat burn workout + Abs (30min), #2

Recommendations:

interval training
do two rounds
do as many reps in each minute as you can
push yourself, challenge yourself
track your results
if you have elastic band at home, use it. If not, it is ok and go without it

One round

jumping jacks, 1min
twist, 1min
low jack, 1min
cross country sky, 1min
squats, 1min
alternate lunge back x kick, 1min
right leg: lunge forward x knee up, 1min
left leg: lunge forward x knee up, 1min
alternate leg back, 1min (using elastic band)
push ups, 1min
tricep dips, 1min
right leg: single leg squat, 1min
left leg: single leg squat, 1min
bicycle crunch, 1min

My results:

60, 56reps
66, 65
40, 38
67, 70
47, 42
21, 25
21, 19
23, 24
37, 40
43, 47
55, 47
46, 55
50, 61
56, 62

Most challenging were push ups for me, then right after dips. First round was ok, but in second round I needed more rest to finish dips.

Photo after workout

Diet:

drinking: 4liters of water, caramel macchiato skinny version
breakfast 6.30am: oatmeal with berries and low fat milk, banana, glass of fresh orange juice
snack 9.00am: grapefruit, 15 almond
lunch 12: tuna salad with parmesan cheese, 2 boiled eggs
snack 3.00pm: 1 cup of broccoli and 3 tblsp of cottage cheese
dinner 6.00pm: grilled salmon with vegetable salad
snack 9.00pm: 1 glass of low fat milk, 3 tbsp of hummus

Join me:

Transformation in 30 days - DAY 23

Hello guys,

Last week of body transformation!

Let`s challenge ourselves this week, let`s do our best in training and also diet. I am receiving photos of you, your bodies and I love those results! Can you imagine transformation in 60 days?

I am so happy for you, for those who did not give up, who are satisfied with results, who are motivated and also inspiring me to workout and keep Perfecleanbody page going.

We all have days when we are up and down, but all together we make our dream come true. We make it happened. Be strong, eat smart and healthy. Your body deserve it, you deserve it.

Training today is great as usual!:-). I train with my gym buddy Eva, she is very fit. She challenge me and push me a lot, so each time I workout with her, it is like a race for me and I want to win!:-). Great total body workout!

Fat burn workout + Abs takes only 30min, but you get sweat like on treadmill after 45min. Because we were (me and Eva) full of energy, we did exercises 2-10 of the first part twice.
I tell you, it was awesome feeling afterwards!

Big hug!

Pavla

Training:

Fat burn workout + Abs (30min), #4
jogging 15min

Fat burn workout + Abs (30min), #4

Recommendations:

it is interval training minute by minute
do maximum reps in each minute
in each minute try to do 30reps, that way you know what speed you should go
for those who are more fit (we are all different fitness level) try to do 50 reps
have brisk rest between each exercise, quick rest to move to another exercise (5-10sec)

I. part

jump rope, 5min
mountain sky climber, 1min
alternate side lunge, 1min
push ups, 1min
squat x alternate leg side, 1min
kicks, 1min
left leg: side lunge, 1min
right leg: side lunge, 1min
tricep dips, 1min
cross lunge, 1min

II. part - Abs

central crunches, 1min
side to side crunches, 1min
one side crunches, 1min
other side crunches, 1min
reverse crunches, 1min
drop knees, 1min
leg lifted and pulse, 1min
plank: hand x foot touch, 1min

III. part - finish with jump rope, 5min

My results:
2. 47 reps
3. 37
4. 65
5. 50
6. 60
7. 30
8. 30
9. 58
10. 37

Photo after workout

Photo of my workout buddy:-)

Diet:

drinking: 4liters of water
breakfast 6.30am: low fat yogurt with almonds and banana, fresh orange juice
snack 9.30am: 2 boiled eggs, grapefruit
lunch 12: grilled chicken breasts with asparagus and cauliflower
snack 3.00pm: berry smoothie, almonds (15)
dinner 6.00pm: chicken soup, egg salat
snack 9.00pm: peanut butter 2 tblsp, one glass of low fat milk

Join me: