Over the past year or so I've loss over 20 pounds and for those who emailed me requesting my routine , I'm finally spilling the beans. The key to weight loss is : a clean diet , discipline and self motivation and exercise.
A clean diet: I eat 3 - 4 small meals per day which usually consist of chicken / fish (never fried) , vegetables/ ground provisions and fruits and my last meal is consumed before 6 pm. I only drink water and I drink at least 10 glasses a day. I've limited sugar , flour and I eat rice maybe 3 times a month. To keep myself sane I maintain 1-2 cheat days per week where I just go HAM with all the junk I love to eat. Your calorie intake is also crucial to weight loss and so you need to keep track of same. I researched the amount of calories I should have per day to achieve my weight loss goal (which is roughly 1700 ) and I use the My Fitness Pal app to count my calorie intake each day.
Discipline & Motivation: I can't say that I love working out , actually most days I have to mentally psych myself up by looking at old pictures when I was chunky and pictures of fitness gurus with perfectly toned bodies and what I would like my body to look like. Another thing that gets me in the mood is looking the part of a fitness guru. My workout attire usually consists of bright matching sports bra and tights sets and Nike sneakers. Its nothing fancy really, but when I look the part I automatically start acting the part which therefore leads to a more productive workout.
Exercise: The benefits of working out goes far beyond dropping pounds and getting toned ; it boosts your metabolism and gives you so much more energy throughout the day. On a good week I work out 4 - 5 days out of the week and I've been doing this routine religiously for almost 2 years.
Here are a few exercises I do to tone my legs and butt , each move is done is reps of 10 - 15 per leg and in sets of 4.
Lunges: Step forward into a front lunge and press back to start.The work should always be coming from the moving leg (the stationary one is just a kickstand to keep your from toppling over).Do the sequence 10 times with one leg , then do 10 with the other. You can hold weights in your hands to increase the intensity.
Standing Leg Raises: This move can be done with or without resistance bands. Support your body by holding on to a wall or anything sturdy. Extend the leg back out straight so it hovers over the ground and then return to the original standing position , ensure that while you are doing this move your upper body stays in a stationary position. Turn the body to the side and lift the leg out to the side as high as you can then return to the ground. Do this move 10 times using one leg and 10 times with the other.
Squat & Kick: Stand with feet hip -width apart with toes turned slightly out. Lower down into a deep squat so thighs are parallel to the ground (or close) and then press back up to stand while squeezing the glutes , kick one leg out to the side to a 130 degree angle. Do 10 reps with kicks on one side then 10 reps. with kicks to the opposite side.
Glute Presses: Get down on your hands and knees and shift your weight so its on one leg. Lift the other leg off the ground to form a 130 degree angle.Lower back to the ground and repeat. Do 10 reps on one side before switching to the other leg.
The Hip Raise: Lay on your back on the floor with your knees bent and your feet flat on the floor. Brace your core and squeeze your glutes tightly then raise your hips so your body forms a straight line from your shoulders to your knees. Pause for five seconds as you keep your core braced and continue to squeeze your glutes then lower your body back to the starting position. Do 15 reps , weights can also be placed on the hips to increase intensity.
I'm no diet or fitness guru I just shared a few things that worked for me , if you guys found this helpful and would like to see more workout segments posted on here drop me a comment in the comment section. Best wishes on your fitness journey little babies!
