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How to SHAKE and HIIT Your Way to the Best Body of Your Life!
Simple but effective nutrition & workout plan
I have been a certified personal trainer for more than 25 years and have trained HUNDREDS of clients.
Losing fat, gaining muscle, and getting into incredible BEACH BODY shape can feel like the hardest thing you ever tried to do. The health and fitness industry is rife with so called “gurus” telling you that the ONLY way to get in shape is to follow their advice. You may have gone down the path of a few of them over the years only to find they are more interested in selling you JUNK than helping you reach your fitness goals. And even when you do commit seriously to a program, you may become disheartened when the results you were expecting…just weren’t there. Well don’t lose hope, and the answer may be a lot easier than you’ve been led to believe…
You see, there are really only 2 variables to losing fat: Nutrition & INTENSE exercise.
Yep, it really is that simple, but, you still need to know exactly what each of those words mean when it comes to reaching your goals so here is a quick lesson to get you on the right track:
NUTRITION
First, if you want to lose fat and build muscle, you don’t need to meal prep or eat 8 meals per day that are full of steak, eggs, and fish! You DO need to eat healthy though and eat in a “caloric deficit” which means eating a little less calories than you should for your bodyweight but eat nutrient dense foods. This way, you get all the nutrition you need and cut out all the extra calories you DON’T. One of the easiest ways to do this is by eating lots of vegetables, ZERO processed foods, and include a high protein supplement in the mix…and considering you want to cut out as many junk foods as possible, if that protein supplement tastes like an incredibly delicious vanilla shake, but still helps you to lose fat and build muscle, all the better, right? That’s where we got you covered…
Our JustSHAKE™ EXTREME GOLD WHEY PROTEIN shake will help satisfy even the sweetest of sweet tooths with it’s thick, rich, chocolate, vanilla taste AND it will give you some of the VITAL ingredients you need for your fat loss and muscle building program. Here are just a few of what is included in this powerhouse of a drink powder:
PROTEIN-Each serving contains 24 grams of WHEY PROTEIN ISOLATE. Ingesting additional protein during your fat loss and fitness program is extremely important as it not only helps to keep you full (so you don’t overeat) it is also the key ingredient your muscles need to recover after grueling workouts. This protein is one of the key ingredients in some dairy products (such as milk and cottage cheese) and the ISOLATE version our shake includes contains 90 % and much less lactose and fat than other types of whey protein.
BRANCHED CHAIN AMINO ACIDS-Branched Chain Amino Acids (BCAA’s for short) are a group of essential amino acids your body needs to create and repair muscle. In addition, studies have shown that supplementation with BCAA’s can help reduce workout fatigue and help support healthy weight loss. JustSHAKE™ Extreme Gold Whey Protein Mix contains over 5.5 grams of BCAA’s with each and every serving.
GLUTAMIC ACID-A drink or food that contains lots of protein can be a good thing, but ONLY if your body can easily utilize that protein. One compound that can help your body metabolize protein so that it aids in building muscle and burning fat is Glutamic Acid. This is another amino acid, but its sole purpose is helping your body to metabolize protein, and our shake mix provides you with more than 4 grams with each serving.
So, eat healthy foods, limit caloric intake, and throw in a protein rich vanilla shake, not too bad of a plan so far, right? Now you have to add in the exercise component…
INTENSE EXERCISE
One mistake that many people make when trying to lose fat and build muscle is, exercising too long.
YEP, you heard that right!
You see, the old school thought process of jogging for miles on end is, well, WRONG. There is nothing wrong with jogging, and if you like long distances, that’s cool too, but studies have shown that SHORT bouts of INTENSE exercise are far better at producing results if one is trying to burn fat and build muscle than long, slow, cardio. The type of workouts you want to include in your program are called:
H.I.I.T. or High Intensity Interval Training.
HIIT workouts are intense, true, but they are also short in duration, and you can actually achieve your goals with workouts that last no more than 25-30 minutes. To do a HIIT workout, simply choose an exercise that you can do very intensely for just 20-30 seconds, then follow it with a much more relaxed intensity movement for 90 seconds to 2 minutes, then repeat. Each period of intense exercise followed by the rest period is called an INTERVAL. Combine just 8-10 intervals and you have yourself a HIIT workout! One of the easiest HIIT workouts to create is SPRINT INTERVALS and it looks something like this:
Warmup for 5 minutes (jumping jacks, medium paced walking, light jogging, bodyweight squats etc.)
Sprint as fast as you can for 25-30 seconds
Walk slowly for 90 seconds to 2 minutes
REPEAT (10 intervals total is a popular number, but you can vary based on your level of fitness and current goals)
If sprints aren’t your thing, no worries, you can use ANY exercise that will allow you to perform the movement intensely for a short duration. This could be an elliptical machine, boxing, kettlebell swings, mountain climbers…there are plenty of options. The key is to perform the movements VERY intensely, get that heart rate up high, then slow things down during the rest portion.
NOW…
It’s time for you to get to work! Perform HIIT workouts 4-5 times per week (add in some additional weightlifting if you want to maximize your fat burning and muscle building results) and include 1-2 JustSHAKE™ Extreme Gold Whey Protein Shakes on top of your healthy eating regimen. Your results WILL come, and they may just surprise you. The recipe for creating your best body is above, but the WORK is all up to you…good luck and now…GET TO WORK!
