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4 9
spot reduce
fitness & nutrition
Notes: No carbs at snack time or after 6:00 PM.
Lean meets, chicken breast, fish, eggs, dairy.
Oatmeal, yam, potato, rice, whole grain
bread, whole grain pasta.
Salad, broccoli, carrots, grapefruit, berries,
oranges, apples.
same muscle Groups: (biceps)
Bicep Curl
Hammer Curl
opposing muscle Groups:
Bicep Curl
Triceps Press Down
strength move followed by cardio:
30 Seconds Cardio (jump rope, mountain
climber, jump squats)
Below is an example of a full body
workout utilizing supersets to save time
and increase training intensity. Make sure
you are familiar with the exercises and
form prior to starting this or any other
exercise program. If you are fairly new
to fitness, you may want to start with 1-2
sets of each super set. I recommend 3
sets of 10-12 reps each with a weight that
is challenging and you can still complete
using proper form. Rest is 30-60 seconds
between sets. Finish all sets in the super
set prior to moving onto your next set of
full body worKout:
If you train at the proper intensity this is
going to keep your heart rate elevated
and you're going to feel like it was a
cardio workout as well. We don't need to
live in the gym. Utilize your time wisely
and step into the gym with a plan. Get
focused about making some gains, save
the chit-chatting for after your workout. If
you want results, don't be the person just
going through the motions.
It's time to plan your meals. Here are a couple examples of how you could
pair up your meals for breakfast, lunch, dinner and snacks. The rules are
simple. Palm size portion of a protein, carbohydrate and Fiber for your 3
main meals.
In a nutshell, you can't spot reduce. You can help eliminate body fat through
proper nutrition and exercise. Plan your meals. Drink plenty of water and
get some exercise in your day.
Having a proper fitness plan can set you up for success.
It's not the amount of time we spend in the gym but rather the quality of
the program. Often times we feel like more is better. In reality we could be
utilizing our time more efficiently and reaching our goals faster with less
gym time. I witness many gym goers "going through the motions". They
come in day after day, hop on their cardio equipment and work at the same
intensity. Some of these people come to me for advice and wonder why they
haven't seen any progress. If weight loss is the goal, cardio should not be
your only focus. We need to focus on building lean muscle tissue through
weight training. This will help shape our body and give us the definition we
desire. The more muscle we have the more calories we burn.
Having a program with proper intensity will not only save time but will
keep your heart rate elevated and get the results you are after. You don't
need to spend endless hours doing weights. The trick is to get an effective
workout in utilizing less time. You can see amazing results in 45-60 minutes
of weight training 3 times per week. I typically recommend lifting "heavy"
and keeping rest time at minimum; 30-60 seconds between sets depending
on the program and conditioning of the individual. As your overall condition
improves you will recover faster and be able to take less rest between sets
or circuits.
There are many types of programs and training methods a person could
follow to add high intensity. As you get more experienced you can play
around with intensity and mix things up. I recommend changing your
program every 4-6 weeks to keep things fresh and your body from hitting
a plateau.
One of my favorite high intensity training methods is supersets. A type
of training where you alternate back and forth between two moves until
your desired amount of reps and sets are complete. There are many ways
to incorporate supersets into your workouts. You can train same muscle
groups, opposing muscle groups or add a cardio move to a strength move.
It all depends on your training goals. The basic idea is to do two moves back
to back without rest.
Pull-Ups (assisted
pull ups or could
do a pull-down
if you can't lift
yourself up)
Military Press
Narrow Stance
Biceps Curl
Plie Squat
Triceps Dip
To learn more about Kim Norland, visit