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[et_pb_section admin_label=”section” background_image=”https://transformfitspo.com/wp-content/uploads/2017/02/bigstock-Fitness-Female-Getting-Ready-small.jpg” transparent_background=”off” background_color=”#ffffff” allow_player_pause=”off” inner_shadow=”off” parallax=”on” parallax_method=”on” padding_mobile=”off” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” make_equal=”off” use_custom_gutter=”off”][et_pb_row admin_label=”row”][et_pb_column type=”2_3″][et_pb_divider admin_label=”Divider” color=”#ffffff” show_divider=”off” height=”200″ divider_style=”solid” divider_position=”top” hide_on_mobile=”on”] [/et_pb_divider][et_pb_text admin_label=”Title Text” background_layout=”light” text_orientation=”left” max_width=”620px” text_font=”PT Sans||||” text_font_size=”72″ text_text_color=”#ffffff” use_border_color=”off” border_color=”#ffffff” border_style=”solid” custom_margin=”0px||0px|” text_line_height=”1.1em” text_font_size_last_edited=”on|tablet” text_font_size_tablet=”52″]
Kickstarter Day 7
[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section admin_label=”Section” fullwidth=”off” specialty=”off” transparent_background=”off” background_color=”#ffffff” allow_player_pause=”off” inner_shadow=”off” parallax=”off” parallax_method=”off” padding_mobile=”off” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” make_equal=”off” use_custom_gutter=”off”][et_pb_row admin_label=”row” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” use_custom_gutter=”off” custom_padding=”0px|||” padding_mobile=”on” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” parallax_2=”off” parallax_method_2=”off” column_padding_mobile=”on”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”justified” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]Regular Cardio Exercise
Cardio, or cardiovascular exercise is exercise that you perform for a long enough time for your body to mainly use its aerobic energy system. This means that your body will start using the oxygen you breathe as part of its energy system, allowing you to work out for longer sustained periods of time. Cardio can take a whole range of forms; walking, jogging, running, cycling, spinning, circuit training, swimming. There are loads.
First Cardio Secret
The first secret to achieving success with cardio is (like most of these secrets) to make it easy to do. Like going to the gym, you should find a way to make cardio fit into a schedule of things you have to do. For example, I go for a short run almost every morning. I do this because I can go for a run anywhere, there’s nothing external that can stop me from doing it (it can be fun in the rain!) Another reason that I find running helpful is I can do it in one circuit. This means that as soon as I start running I get further away from my house which makes it harder for me to stop.
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” use_custom_gutter=”off” custom_padding=”50px|||” padding_mobile=”on” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” column_padding_mobile=”on” custom_padding_tablet=”17px|||” custom_padding_last_edited=”on|tablet”][et_pb_column type=”4_4″][et_pb_image admin_label=”Image” src=”https://transformfitspo.com/wp-content/uploads/2017/02/bigstock-Tired-Young-Fitness-Woman-Lean-small.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”off” sticky=”off” align=”center” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”justified” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]If I was doing laps of a field, doing a workout video inside or using a machine like a treadmill, cross trainer or stationary bike there would be the temptation to stop and give up when it gets hard. If I run away from my house I’m going to have to get back!
Try to find something that works for you and give yourself a manageable timeframe to do it in. 10 minutes a day, 20 minutes a day, something you can’t really justify not doing!
In the full, 12-week Transform Fitspo Challenge, we cover more inside secrets to make cardio more fun and easy, and not something to avoid.
Make Food Easy
The final round of secrets I want to cover related to the food you’re going to eat. Again, this is all about making your lifestyle change easier and more likely to give the results you want.
The First Food Secret
Preparation is everything. You’ll almost certainly need to cook much of what you eat if you want to make a body transformation. Whilst this can be a fun and empowering experience, it will also become difficult if you need to find 1-2 hours every day to spend just cooking. There are several ways to make this easier for you:
Canned food – For the most part, there’s nothing wrong with canned food just because it’s canned. Many beans and lentils are going to be equally as nutritious canned as they are rehydrated. They will just take seconds to prepare instead of hours. Off course, foods that aren’t particularly nutritious anyway aren’t going to
be great fresh or from a can (limp pasta in a sugar filled tomato sauce is just one example). Use this to your advantage. Canned food is often cheap, has a long shelf life and can cut the thought you have to put into your food massively.
Frozen vegetables – Now I love fresh veg, it often tastes better if it’s not been frozen, but that is mainly because the variety of frozen veg is more limited. Solely using fresh veg takes a lot of time, you need to prepare it, chop it up, and also keep in mind when it goes out of date. This makes it easy for fresh veg to mess up your macros because you will want to eat what you have left before it goes off, as opposed to throwing it out. This isn’t a problem with frozen veg (not unless you leave it in the freezer for a really long time).
Then there’s the nutritional value. Frozen veg (and protein like fish) often contains more intact macro and micro nutrients as it’s frozen shortly after being picked. So whilst I don’t recommend only using frozen veg (for your sanity), I do suggest always having some to hand to make your food prep quicker and easier.
Remember, you will want to make your transformation have as little impact on your daily life as possible. Doing this gives you the best chance of following it until you get results.
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_image admin_label=”Image” src=”https://transformfitspo.com/wp-content/uploads/2017/02/portions.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”off” sticky=”off” align=”center” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”justified” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]Freezing meal portions – The final part of the preparation secret is to freeze portions of the food you make. This really is the big one. I like to cook up 2-3 big saucy type dishes on the weekend in one big session. I then freeze individual portions of those sauces that I know the macro values for to defrost over the next week or two when I fancy them. By sauces are just dishes that go with a bulk carb like pasta, rice or quinoa. I can then just spend 15 minutes reheating that sauce, cooking the carb and cooking up some veg.
This means I spend maybe 3 hours on the weekend cooking, to only spend 15 minutes at a time to get a nutritious, varied meal during the week. This is much easier to manage than spending at least an hour at a time preparing these from scratch. Freezing up multiple dishes is also a good idea for your mindset. If you bulk cook one dish and put it in the fridge to eat over 2-3 days, you may get sick of it before the end.
In the full, 12-week Transform Fitspo Challenge, we look into cooking to control your body, as well as tips to deal with restaurants and social eating situations.
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]Downloadable Version
If you’d like to download this workbook so you can use it on the move, click this button to get access to a PDF file you can download ❤️️
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