Diet and Workout to Boost Metabolism

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If you cheated BIG time on your diet on the weekend – like I did the other week after a few drinks and a big “dessert” – don’t worry. It happens.

I was staying at a cool hotel in Toronto, the Shangri-La, and met up with a friend for dinner and drinks. (I’m partial to a Black Russian with Chopin potato vodka.) But after a couple of those, my willpower took the rest of the night off. When I returned to my room I did something that almost all of us can relate to…

I raided the mini-bar.

Guilty as charged of letting my good diet habits go right off the rails. Ha! That said, I really enjoyed the big bag of chocolate covered mixed nuts that I devoured…although I didn’t feel so great the next morning. Oh well. I realized there was nothing I could do about the past and followed this advice:

Get over it and back on track with good habits. It’s just one mistake…it’s just minor damage that your body will deal with…and in fact, it’s GOOD to have a few extra calories from time to time to keep your fat burning hormones healthy. Your body needs a cheat meal, as does your sanity!

So jump right back to your good habits when you make a mistake. If I can do it, so can you. No matter what happened this weekend, move on, learn from it, and stay strong – and push on!

I also want you to STOP obsessing about your scale weight. Focus on the behaviors that help you lose fat. Millions of people have given up because of an erroneous emphasis on bodyweight, rather than belly fat and inches lost.

But the scale doesn’t matter. NO ONE knows how much you weigh.

It is how you fit in your clothes and look in the mirror that counts. Get as much control as you can by planning, shopping, and preparing, but don’t get upset by things you can’t control. Go with the flow. Breathe. Work on improving everything else. Stay strong and push on!

Here’s a nutrition tip for you: Make sure to follow up your morning exercise  with a fat burning meal of protein, fiber, healthy fat, and water. You could use one of my shake recipes, or have eggs and fruit, or as I prefer, scrambled eggs with a side of spinach drizzled with olive oil.

Protein, fiber, and healthy fats will leave you full for hours without the sugar crashes you’d get from eating cereal and juice, or worse, coffee and a donut.

Before breakfast, or later in the day, do one of my 4-minute workouts, or if you want something more, use this incredible 15-minute fat burner.

Advanced 15-Minute Fat Burner
1A) Kettlebell Swings – 30 seconds
1B) Burpees – 30 seconds
1C) Mountain Climbers – 30 seconds
1D) Narrow-Stance Bodyweight Squats – 30 seconds
1E) Toughest Pushup You Can Do – 30 seconds (your choice)
1F) KB Goblet Squat or KB Front Squat – 30 seconds
1G) Rocking Plank – 30 seconds
– Rest 60 seconds at the end of the circuit before repeating.
– Continue for 15 minutes total.
– Transition from one exercise to the next with minimal rest.

If that’s too tough, use this…

Beginner Bodyweight 15-Minute Fat Burner

1A) Total Body Extensions – 25 seconds + 5 seconds transition to next move
1B) Wall Squat – 25 seconds + 5 second transition
1C) Mountain Climbers – 25 seconds + 5 second transition
1D) Bodyweight Squats or Lying Hip Extension – 25s + 5s transition
1E) Toughest Pushup You Can Do – 25 seconds + 5 second transition
1F) KB Goblet Squat – 25 seconds + 5 second transition
1G) Rocking Plank – 25 seconds + 5 second transition
– Rest 60 seconds at the end of the circuit before repeating.
– Continue for 15 minutes total.

Click here for 5 more ways to boost your metabolism

Time to fix your metabolism and burn fat with these habits,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Do NOT be afraid!
Don’t be afraid to try new things and possibly fail. Only by “Failing Forward” will we breakthrough and learn new things about ourselves that allow us to reach new levels and finally succeed. If you struggle or stumble, just remember that failure isn’t bad, and failure isn’t final.
No matter how BIG of an obstacle you have to deal with, you can always RISE up and overcome it – and you will become STRONGER because of it. So never, ever, EVER give up on what is important to you.

Keep on pushing on. We believe in you and are here to support you through the dips as you climb the path of success. You CAN do it!

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