Transformation in 30 days - DAY 22

Hello guys,

training today is excellent. It consist of cardiovascular exercises (jump rope total 15min!) and great strengthening powerful movements.

Fat burn workouts are great for boosting metabolism. You burn a lot of calories during the workout and also withing 24 hours after the workout.

Make sure you eat before training. You asked me what is my pre/post workout meal. I eat each 3 hours, so after I eat my breakfast within 1,5hour I hit the gym and workout. After workout I have always apple and almonds. But you can have protein shake, eggs, protein bar, yogurt, peanut butter. Everybody is different and for everyone works something else.

Enjoy the workout!

Pavla

Training:

• Fat burn workout + Abs, #6,
• 30min elliptical, mode: manual, level 11
• modification: swimming 30min or jogging 30min + brisk walking 30min

Fat burn workout + Abs (30min),  #6

Recommendations:

• interval workout, do two rounds
• do maximum reps in each minute
• have a short break between each exercise (10-15sec)

I. One round - do this twice

1. jump rope, 5min
2. squat x leg lift x squat x leg lift, 1min
3. plie, keep your hips low: jump in x out, 1min
4. squat down x alternate leg lift x squat up, 1min
5. kicks, 1min
6. plank: one leg: knee in x out x leg lift, switch leg

II. Abs - after two rounds do abs

1. bicycle crunch, 1min
2. center crunch - rope climbing, 1min
3. swing on your back and ankle touch, 1min
4. plank: alternate knee cross, 1min
5. spider, 1min

III. finish with jump rope, 5min

Photo after workout

Diet:

• drinking: 4liters of water
• breakfast 6.30am: egg omelette (2 eggs), orange juice, banana, flex seeds 1/3cup
• snack 9.00am: watermelon/berries smoothie
• lunch 12: tuscan white bean stew, 1cup of broccoli with low fat cottage cheese
• snack 3.00pm: grapefruit, apple
• dinner 6.00pm: baked tilapia with tomato and basil, vegetable salad
• snack 9.00pm: one glass of low fat milk/almond milk, 2 tblsp of peanut butter

Join me:

http://www.facebook.com/Perfectleanbody

http://www.pinterest.com/Perfectleanbody

http://www.twitter.com/Perfectleanbody

Transformation in 30 days - DAY 21

Hello guys,

it is our third REST day!

Enjoy this day, you can relax! You exercised the whole week, your body deserve 24 hours recovery.

I had beautiful day, took my daughter to the canal in downtown of Indianpolis and we went on a float boat. It was sunny and beautiful, so we enjoyed the afternoon so much. Then we stopped in a chocolate factory for an ice cream.

I love rest days!

Have a great day and hugs to all of you!:-)

Pavla

My diet (cheating day):

• drinking plenty of water, 4liters
• breakfast 7am: whole wheat toast with peanut butter and strawberry jam, orange juice, banana
• snack 9.30am: grapefruit, orange
• lunch 12: grilled salmon with vegeteble salad, 1 boiled egg
• snack 3.00pm: strawberry x mandarin pie, ice cream
• dinner 6.30pm: tuna salad, 1 egg
• snack 9.30pm: one glass of low fat milk, 15 almonds

 

 

Activity in my rest day:

• relax
• walking

Canal in downtown - Indianapolis

Something sweet I made, czech recipe:-)

Join me:

http://www.facebook.com/Perfectleanbody

http://www.pinterest.com/Perfectleanbody

http://www.twitter.com/Perfectleanbody

Fat Burn Workout + Abs (30min), #6

Hello guys,

recently I started to train Fat Burn Workout + Abs. Honestly I love those workouts!

Short of time, intense, effective, challenging. Not everybody has 2 hours every day to workout. Fat Burn workouts are great for you if you are short of time and need to lose weight or get in great shape fast.

Improve your endurance, build the strength, boost metabolism, burn fat and hundreds of calories in 30 minutes.

Enjoy the workout!

Pavla





Fat burn workout + Abs (30min), #6

Recommendations:

• do as many reps as you can in each minute
• do two rounds
• track your results
• have a quick rest between each exercise (10-15sec)
• enjoy it!

I. One round (10min) - do it twice (20min total)

• jump rope, 5min
• squat x leg lift x squat x leg lift, 1min
• in plie keep your hips low and jump knees in x out, 1min
• squat down x alternate leg lift x squat up and jump, 1min
• kicks, 1min
• plank: one leg: knee in x out x leg lift, then switch the leg, 1min

II. Abs (5min)

• bicycle crunch, 1min
• in center crunch position climb up, 1min
• alternate ankle touch, 1min
• plank: alternate knee cross, 1min
• spider, 1min

III. Finish with jump rope, 5min



Follow me:
http://www.facebook.com/Perfectleanbody
http://www.pinterest.com/Perfectleanbody
http://www.twitter.com/Perfectleanbody

Transformation in 30 days - DAY 20

Hello guys,

time is running so fast and we have ten more days to reach our fitness goal.
Do you feel the difference? I do for sure. I am stronger, my abs are more defined, my legs are more toned and I can do more push ups! One more thing I notice, my cellulite on my glutes is disappearing. I feel great. I try to eat clean and so far I am doing great.

What about you and your diet? It is really hard to maintain healthy lifestyle, but once you get used to it, it is much easier. Diet is about making healthy choices, it should not be about starving or giving up all the food you like.

Training today is fat burn workout and cardio. If you have time, the best is to do workout in the morning and cardio in the evening.

Enjoy your day, hugs!

Pavla


Training:

• Fat burn Workout + Abs, #1
• cardio - stair master, 30min, mode: fat burn, level: 11 (depends on your fitness level)
• modification instead stair master: jogging 20min or brisk walking 30min or swimming 20min

Fat burn workout + Abs, #1  (30min)

Recommendation:

• do each exercise (except for jump rope / high knees) up to 1min, do not exceed 1min
• have a quick rest between exercises (10-15sec)
• my recommendation is to do 50reps in each exercise. That might be too many for someone, so set your goal and do less. (For example 50 push ups are too many for me, so my goal is 30. But 30 lunges is not challenging for me, so I do 50)
• at the end of this routine there are 3 exercises focusing on your abdominals
• finish the workout with jump rope or high knees

Fat burn workout:

1. warm up with jump rope or high knees, 5min
2. push ups, 1 min (goal up to 50)
3. squat x alternate crunch (knee x elbow touch), 1min (goal up to 50)
4. turkish sit up, 1min (goal up to 50)
5. right leg: Lunge forward x touch toes, 1min (goal up to 50)
6. left leg: Lunge forward x touch toes, 1min (goal up to 50)
7. right leg: Lunge back x knee crunch, 1min (goal up to 50)
8. left leg: Lunge back x knee crunch, 1min (goal up to 50)
9. burpees, 1min (goal up to 50)
10. alternate leg side lift, 1min (goal up to 50, elastic band is optional)
11. dips, 1min (goal up to 50)
12. squat x jack, 1min (goal up to 50)
13. Abs: bicycle crunch, 1min
14. Abs: leg lifted and twist your torso, hands touch the ground, 1min
15. Abs: reverse crunch x knees up on your shoulders, 1min
16. the end: jump rope or high knees, 5min

Photo after workout

Diet:

• drinking 4liters of clear water
• breakfast 6.30am: 1/3 mixed nuts with low fat yogurt, 1 cup of berries, fresh mango juice
•  snack 9.00am: strawberry smoothie
• lunch 12: turkey meatloaf, 1/2 cup of brown rice, vegetable salad
• snack 3.00pm: grapefruit with 2 tblsp of peanut butter
• dinner 6.00pm: egg omelette (2 eggs) with low fat cheese and asparagus
• snack 9.00pm: glass of low fat milk, few almonds (15)

Follow me:

http://www.facebook.com/Perfectleanbody

http://www.pinterest.com/Perfectleanbody

http://www.twitter.com/Perfectleanbody

Transformation in 30 days - DAY 19

Hello guys,

another day of body transformation.

Ladies in the gym come to me and they say: "I will never have body like yours".

I want to assure you, that my body looks much better now then when I was 20. It is because I take care of my body, I do exercise every day, I eat healthy (I try). I maintain healthy lifestyle, I do not smoke, do not drink (occasionally). I wish I could sleep longer, because I love to sleep, but have many things to do and can not sleep as long as I would like to. It all reflects on your body and your soul.

We all deserve to have perfect lean body and look great, feel great, no matter what gender, age.

Today training is intense as usually, but I compound into it also dumbbells. You can use 5lbs, 8lbs dumbbell or whatever you have at home. If you do not have any dumbbells, find something heavy.

Have a great workout!

Pavla




Training:

• High intensity circuit workout, 2 rounds
• jogging 20min
• or brisk walking 30min

High intensity circuit workout - 2 rounds

Recommendations:

• do 2 rounds (30min total)
• have a quick rest between each exercise (5-10sec)
• use dumbbells 5lbs, 8lbs

One round:

1. cross country sky, 2min
2. squat x lateral raise, 1min
3. side to side jump, 2min
4. alternating lunge forward x biceps curl, 1min
5. squat x alternating front kick, 1min
6. side lunge jump, 2min
7. push up x alternating leg lift, 1min
8. plank, alternate knee in x out, 1min
9. jump rope, 4min

Photo after workout

Diet:

• drinking: 4liters of clear water
• breakfast 6.30am: banana, low fat yogurt, 1/3 almonds, 1 glass of orange juice
• snack 9.30am: grapefruit, 1 cup of berries
• lunch 12: grilled salmon with vegetable salad
• snack 3.00pm: 2 tomatoes and 3 tblsp of cottage cheese
• dinner 6.00pm: grilled chicken breasts with 1 cup of broccoli
• snack 9.00pm: fresh vegetable (carrots, cucumber, radish), one glass of low fat milk

Join me:
http://www.facebook.com/Perfectleanbody
http://www.pinterest.com/Perfectleanbody
http://www.twitter.com/Perfectleanbody

Transformation in 30 days - DAY 18

Hello guys,

for this day I prepared training that is really challenging, powerful. We are getting closer and closer to reach our fitness goal, that means we need to workout harder without no excuses.

To get a perfect lean body is possible if you are disciplined and follow my diet tips. I know, sometimes it is hard to stay motivated.

What helps me to stay motivated? Music helps me a lot, listen to the music with the fast beat, that would push you through the workout. Also I like to workout with gym buddy (who is fit), it is always good to have healthy competition and compete with someone.

Enjoy the workout and this one is really fun and hard!

Pavla




Training:

• Fat burn workout + Abs (30min) #5, 2 rounds (40min total)
• stretching

Recommendation:

• it is interval training
• do 2 rounds, one round is 20min, so two round is 40min
• do maximum reps in each minute, try to do between 30-50reps in each minute
• have very short rest (10sec) between each exercise
• Fit tip: within 30min immediately after workout you burn all food you eat, so if you want to cheat little bit (candy or something you like and you know you should not have it), you do it immediately after the workout (without guiltiness:-))

One round:

1. jump rope, 5min
2. push ups, 1min
3. jump rope, 1min
4. alternate lunge back, 1min
5. alternate lunge forward, 1min
6. squat x jump, 1min
7. squat, 1min
8. tricep dips, 1min
9. cross lunges, 1min
10. mountain sky climber, 1min
11. burpees, 1min
12. Abs:

a) center crunches, 1min,
b) one side - elbow x opposite knee touch and reach,  1min
c) switch arm and leg and elbow x knee touch and reach, 1min
d) plank - touch your foot (one side - arm x opposite leg), 1min
e) plank - switch leg and touch your foot, 1min


My results:

2. 40, 40reps
4. 39, 37
5. 31, 42
6. 23, 34
7. 39, 32
8. 68, 86
9. 31, 35
10. 56, 65
11. 15, 15
12. ABS:
a) 80, 75
b) 43, 55
c) 44, 40
d) 37, 38
e) 30, 30

Honestly, two rounds of this fat burn workout is so challenging and hard! I loved the challenge and muscle soreness afterwards. It takes 40min, so it is longer then 30min, BUT the benefit of this training is huge. Great workout! Prepare post workout meal, because you will be so hungry as you speed up your metabolism!

Surprisely the harderst for me were last two abs exercises - plank and touch the foot. My chest was burning as I was holding plank and I had few times quick rest in this interval.

Photo after workout

Diet:

• drinking: 4liters of water
• breakfast 6.30am: Go lean Kashi cereal with almond milk (1 bowl), banana, coffee with almond milk and 1tbsp honey
• snack 9.30am: mango smoothie
• lunch 12: lentil soup, broccoli baked with low fat cheese
• snack 3.00pm: greapefruit, apple
• dinner 6.00pm: tuna salad with 2 eggs

Join me:
http://www.facebook.com/Perfectleanbody
http://www.pinterest.com/Perfectleanbody
http://www.twitter.com/Perfectleanbody

Transformation in 30 days - DAY 17

Hello guys,

Training today is great combination of cardio and strengthening exercises, it is interval training and you already know that intervals are excellent for losing fat fast, improving endurance and developing strenght. You can do this workout at home or in the gym, alone or with somebody, no equipment needed.

Let`s burn some calories, burn fat and have fun!

Pavla



Training:

• Fat loss interval workout, 3 rounds
• 20min treadmill - stair master, mode: fat burn, speed 11
• modification for treadmill: brisk walking 30min or jogging 20min

Fat loss interval workout

Recommendations:

• interval training, 30min total
• 3 rounds
• do maximum reps in minute 2, 4, 6, 8, 10

One round:

1. jump rope, 1min
2. push ups, 1min
3. jump rope, 1min
4. cross lunge, 1min
5. jump rope, 1min
6. triceps dips, 1min
7. jump rope, 1min
8. squats, 1min
9. jump rope, 1min
10. plank: feet in x out, 1min

My results:
2) 39, 30, 32 reps
4) 39, 31, 33 reps
6) 54, 59, 67 reps
8) 39, 38, 37 reps
10) 54, 48, 54 reps

Really challenging for me were push ups (of`course:-)) and plank- feet in x out in fast speed.

Photos after workout

Diet:

• drinking: 4liters of clear water
• breakfast 6.30am: 2 whole wheat toasts with peanut butter, banana, orange juice
• snack 9.30am: orange
• lunch 12: mexican bean salad, cottage cheese
• snack 3.00pm: strawberry smoothie
• dinner 6.00pm: grilled salmon with asparagus and broccoli
• snack 9.00pm: 1/3cup of almonds

Join me:
http://www.facebook.com/Perfectleanbody
http://www.pinterest.com/Perfectleanbody
http://www.twitter.com/Perfectleanbody