Fitness: Getting Yor Best Wedding Body

Fitness

Getting Your Best Wedding Body Fast
By Geoff  Kalmbach
 


About a month out from your wedding day you and your girlfriends are headed out on the town to have some fun one night while your husband to be is out with the guys, watching a ballgame, taking in the newest action movie, or playing some poker.

Your favorite restaurant has these amazing mirrors, sprawling floor to ceiling, the ones you can’t seem to ignore as you walk towards the hostess stand. Your girls stroll through remarking how beautiful the mirrors are… while you stop dead in your tracks. This is when it hits to you.

OMG!!!!! I’m getting married in less than a month, and I have to lose some weight fast!  Sound familiar? Believe me it happens to the best of brides, and you’re likely no exception.
 
Here’s the drill; calm down, take a deep breath, relax, and believe that unless your wedding is in two days, you can still do something about how you look…in much less time than you think. You’ve set the date, made all the reservations, double- even triple- checked everything on the ‘list’ so now you are allowed to be a little(or a lot) selfish and get to work on getting the body you really want for your special day.
 
Of course in a perfect pre wedding world you would have been working out and eating correctly over the last 4-6 months, but more times than not this isn’t the case. Obviously the more time you have to dedicate to your fitness goals, the more you can change. But also, the more time you have, the less stressful it will be to accomplish all your goals and the extra time allows for a seamless transition, opposed to ramming fitness into your day-to-day routine. Remember it’s called fit-ness , not force-ness.
 
The good news is that even if you have completely blown off working out and eating right over the last 4-5 months you can still get some amazing results in a very short period of time. For all you brides to be let’s give it 21 days.  That’s not an awfully long time but it does give you enough time to lean out some stored body fat, drop some pounds on the scale and tighten up some problem areas, while also improving your posture and self-confidence.
 
First and foremost I’m not a big diet fan and rarely do I have my clients follow a strict diet plan unless they are competing or have a photo shoot, or other event, where they have to be as fit as ever in a short amount of time… and,  yes, your wedding day falls into this category.
 
With that being said, it’s time to eat, not starve, but to eat right. To help you with this I have included a 3 day meal plan that you can craft your own 21 Day Fat Blasting Diet around. our goal is to stick with this plan of eating for a full 21 days. Stick with it for all 21 days, and you will be totally blown away by the reduction in body fat around your hips, thighs, tummy, arms and back.
 
The Brides’ 21 Day Fat Blasting Diet
Day 1
Breakfast
Egg omelet (Egg Beaters or 3 whites + 1 whole egg)
Mushrooms, peppers
Low fat mozzarella cheese
(8-16oz) water
(8oz) coffee with skim or 1% milk, no sugar (optional)
 
Snack
(1/4c) Just a Handful of Almonds
(8-16oz) water
 
Lunch
Chef salad
•Low fat cold cuts over lettuce and vegetables Balsamic vinaigrette
dressing.  Big glass of water
 
Snack
Low Fat or skim mozzarella string cheese
Big glass of water
(8oz) Green tea
 
Dinner
Turkey meat balls
(3-4oz-ground turkey breast, Parmesan cheese, salt, pepper, garlic, and
Italian
seasonings), (1/2c) Tomato sauce
Salad with Balsamic vinaigrette.
Big glass of water
 
Dessert
Sugar Free – Zero Calorie Jell-O (optional)
 
Day 2
Breakfast
Mexican omelet
 Three Egg Beaters or 3 whites + 1 whole egg), Spinach, (1tbsp) salsa,
(1slice) low fat mozzarella cheese
Big glass of water
(8oz) coffee with skim or 1% milk, no sugar (optional)
 
Snack
(1-2 tbsp) Hummus and raw vegetables
Big glass of water
 
Lunch
Grilled chicken over salad
Balsamic vinaigrette & olive oil
Big glass of water
 
Snack
(1/2c) No fat cottage cheese
Big glass of water
(8oz) Green tea
 
Dinner
Grilled or baked salmon
Use Pam olive oil spray to cook with
Broccoli (balsamic vinaigrette or low-fat cheese topping optional)
Big glass of water
 
Dessert
Sugar free fudgesicle (optional)
 
Day 3
Breakfast
Protein Smoothie
 (8oz) water or skim milk, 1/2c. ice, 1sc. of  protein powder
(8oz) coffee with skim or 1% milk, no sugar (optional)
 
Snack
20 pieces of raw or lightly salted cashews, almonds, or walnuts
Big glass of water
 
Lunch
Turkey & cheese roll-ups
Mustard optional
Big glass of water
 
Snack
Laughing Cow Light Cheese wedges
Raw vegetables
(8-16oz) water(8oz) Green tea
 
Dinner
Chicken Kabobs
(3-4oz chicken, peppers, cherry tomatoes, mushrooms, onions)
Big glass of water
 
Dessert
Sugar free popsicle
 
 
By following this fast result diet we now have you eating in a manner that will quickly raise your metabolism and burn a large number of calories all day long, 24/7, each day that you stick to it.
 
Now it’s time to take it to the next level by adding a workout routine to your fast action plan.   Are you sitting down? Are you ready for this? You don't have to do cardio for fat loss… at all. That’s right…you don’t have to do any cardio, as you know it. None.  Shocking isn't it?
 
It's been stated over and over so many times you have to do cardio and aerobics  to burn fat, but that just isn’t true and has been considered a myth, for quite some time now.  Here's the truth? Your nutrition is far more important than whether you do cardio or not. In fact, nutrition will account for 90% of the results you achieve from a fat loss program.
 
With all that you have to do to get ready for your wedding you can’t be slaving away in the gym nor doing 60 minute bouts of cardio, so I want you to keep your workouts short and intense.
How short?  20-25 minutes at the most.
 
Traditional, slow boring cardio is a waste of your time if you are looking for fat loss. It's an insufficient use of your time, and possibly ineffective. You are much better focusing on your proper fat loss nutrition, resistance training and interval cardio workouts.

The Brides’ Fast Action Workout



Here is a look at how it works. You will start with a brief warm up, something like an easy five minute jog. This is not for fat burning, but just to get stretched and get your body prepared for the real workout.
 
Now that you are warmed up you will perform the following workout using only the resistance provided by your own bodyweight:
60 seconds of Bodyweight Squats (get your butt just below knees)
60 seconds of Push Ups. You may want to invest in a set of Perfect Push Ups for better motion.
60 seconds of Jumping Jacks
60 seconds of Bicycles (abs, control your speed)
60 seconds alternating Lunges (push thru your heel not your toes to protect your knees)
60 seconds of Burpees (up-downs or squat thrust, they are all the same).
 
Rest 15-30 seconds between exercises and try to get through this circuit 3 times each workout.
 
A great modification to the workout above is to set a timer for 20 minutes and perform each move for 15 repetitions. Keep the same rest periods and see how many times you can complete the circuit in 20 minutes.
*After every workout YOU MUST cool down and stretch out to ensure proper recovery.

The workout given is an example to get you headed in the right direction. If you have a favorite workout that you feel is already working for you, by all means continue to do it, along with the diet plan described in this article. Still, I would suggest that you give this 20-25 minute thing a try and whenever possible, utilize your biggest muscle groups: legs, chest, and back the most, as these muscles are the largest and will burn the most calories. You only have 21 days so this is all about getting the biggest bang for your buck each and every rep of each and every workout, everyday.
 
Now that you have the proper diet and exercise program to help you get your desired wedding body, here is my challenge to you:
 
Over the next 21 days try to eat "small" balanced meals about every three hours or so. This small action has the potential to dramatically improve your physique in the coming weeks. But remember that improving your diet is only half the equation when it comes to reshaping your body. The quickest and most permanent results are achieved when good eating habits are accompanied by challenging exercise at least five days a week.
 
With focus, discipline and a little bit of sweat, I know each of you can benefit from following these tips, and best of all every one of you can make a change from how you look now towards how you want to look on your big day.
 
Geoff Kalmbach is a well known published personal trainer and fitness expert residing in the Destin, Florida area. To get his free report,  How To Get Maximum Fat Loss & Fitness Results In Minimum Time,  visit: www.getfunctionallyfit.com, or call to set up your complimentary consultation at 866-900-FITT