Tuesday, December 27, 2016
Saturday, December 24, 2016
Thursday, December 1, 2016
Monday, October 10, 2016
Sunday, October 9, 2016
Friday, October 7, 2016
Thursday, October 6, 2016
Tuesday, October 4, 2016
Friday, September 30, 2016
Detox Tea Does It Work
Watch on YouTube here: Detox Tea Does It Work
Via https://www.youtube.com/channel/UCDSHeZMX-fMK2W6vTIj4qLQ/videos
Thursday, September 29, 2016
Wednesday, August 24, 2016
Saturday, August 20, 2016
Tuesday, August 16, 2016
Tuesday, August 9, 2016
Friday, July 29, 2016
Wednesday, July 27, 2016
Saturday, July 16, 2016
Friday, July 15, 2016
Monday, July 4, 2016
Tuesday, June 21, 2016
Thursday, June 16, 2016
Wednesday, June 8, 2016
Sunday, June 5, 2016
Thursday, June 2, 2016
Tuesday, May 31, 2016
Friday, May 27, 2016
Monday, May 16, 2016
Sunday, May 15, 2016
Simple Dumbbell Tricep Exercise On A Padded Mat
Watch video on YouTube here: Simple Dumbbell Tricep Exercise On A Padded Mat
Simple Dumbbell Tricep Exercise On A Padded Mat Let’s walk through how to do a simple dumbbell tricep exercise on a padded mat. Initially, make sure you have a comfortable mat to lay on so you're focused on the tricep extensions and not pain. Second, get hold of your dumbbells where you recognize you can get 10-15 repetitions for each set you do. Lay down with your back on the mat and have each dumbbell at your side. Raise the weights up straight over your upper body and after that lower each arm at the same time without twisting your wrist. En route back up, when you reach a full arm extension, twist your wrists outwards just like you see in the video. By doing this, you are hitting two separate angles on the tricep muscle so it's a two for one if you will. These are quite easy to do yet it does require stringent form to obtain the optimum advantage for the tricep muscle. Do 3-4 sets of 10-15 repetitions every time.
Why it’s important to stay hydrated - https://www.youtube.com/watch?v=HxlTfABcMw8
How to do a proper Wall Sit - https://www.youtube.com/watch?v=OLrCrn4ctfM
via https://www.youtube.com/channel/UCVMRHDdrZHD7UjLjU3I936A
Wednesday, April 27, 2016
Seyi Ajirotutu On Why He Lives The BodyFly Lifestyle
Seyi Ajirotutu On Why He Lives BodyFly
Hello, my name is Seyi Ajirotutu and I’ve been a part of
BodyFly for 4 years. I’m a 6 year NFL veteran playing the position of wide
receiver. What BodyFly means to me is nutrition and knowing your body.
In the NFL not every player eats right. Most guys do and
they know it’s important. When you have a good physique you don’t have to eat
that well, you can lean off of your athleticism. However, there are a lot of
players and stories where they can’t lean off of their athleticism and they
have to be strict on their diet.
For myself, I’m 28 going on 29 years old and it’s all about
nutrition and my daily regimen. It’s the additional one percent, the extra
attention to detail I invest in myself that sets me apart from the rest.
Back when I was 23 years old, I didn’t really have to eat as
well as I do now. I was able to rely on my youth and athleticism but as you get
older, it changes a little bit. Also, as you get older you become wiser and
learn what works for you and what works for you is the best thing for you.
I’m a clean eater and when I eat poorly I don’t feel the
same and my body doesn’t function the same. If you give a Ferrari unleaded fuel
it’s not going to run the same as when you give it that super unleaded 91
premium which it needs.
Treat your body as a Ferrari because if you treat it like a
taxi cab, you’re going to get taxi cab results. And that’s not what we are
aiming for with the BodyFly lifestyle.
Tupac Shakur said it best, “if we change the way we eat, if
we change the way we live, and we learn to change the way we treat each other,
this world would be a better place”. That to me is what the BodyFly lifestyle
resembles.
Nutrition is huge, it’s big, if it wasn’t big, I wouldn’t be
talking to you right now. I want you all to stay present, stay hydrated and
most of all, StayFly!
| https://www.youtube.com/channel/UCDSHeZMX-fMK2W6vTIj4qLQ/videos |
Sunday, April 24, 2016
How To Make A Nutritious Vegan Breakfast
Watch video on YouTube here: How To Make A Nutritious Vegan Breakfast
How To Make A Nutritious Vegan Breakfast http://ift.tt/1fsJJwJ We are going to discuss some healthy and balanced and also very easy to make morning meal favorites that will certainly set you up for a day loaded with energy and great nutrition. Stay away from junk food breakfast establishments that are made with dreadful active ingredients, full of harmful fats and are guaranteed to leave you feeling sluggish, weary as well as hungry again quickly thereafter. Enjoy this short video clip and you'll have three new staples you can make use of throughout every week that will certainly get you started on your day the proper way. You can then add more to these 3 favorites with more of your own or keep coming back to us for new healthy and balanced breakfast suggestions. Enjoy your vegan breakfast! https://www.youtube.com/watch?v=4I3WZF7ryvs
via https://www.youtube.com/channel/UCVMRHDdrZHD7UjLjU3I936A
Saturday, April 23, 2016
How To Do A Chair Dip Exercise Properly
Learn How To Do A Chair Dip Exercise
So today I’m going to show you how to do a chair dip
exercise properly right from the comfort of your office. First you need to grab
a stationary chair. You don’t want a chair with wheels or anything that can
slide out from underneath you.
Let’s get started, for beginner dips, keep your knees bent
and feet flat on the ground. Inch your way to the edge of the chair with your
hands near your glutes. Bring your shoulders back and stick your chest out and
scoot yourself to the edge of your chair and then drop down into your dip.
Then, you want to drive up and while doing so flex and
concentrate on your tricep keeping your head up. Go ahead and do multiple reps
and get as many as you can, do 3 sets of as many reps as you can pump out.
For you intermediate fitness fans, go ahead and extend your
legs all the way and repeat the exact same process keeping good form
throughout.
This increases the intensity just a little more and gives more of a
burn. And, for the advanced workout people, go ahead and elevate your feet,
even putting them on your desk and repeat the same process.
| https://www.youtube.com/channel/UCDSHeZMX-fMK2W6vTIj4qLQ/videos |
Friday, April 22, 2016
How To Do Squats Correctly Without Weights
How To Do Body Weight Squats
Hey FlyFam, it's Drei and today, I'm going to teach you how
to do squats correctly without weights.
So, today is leg day and it's about squats and having the appropriate form. This tutorial on squats was designed for newbies that need to know out about appropriate form to avoid potential injuries.
So, today is leg day and it's about squats and having the appropriate form. This tutorial on squats was designed for newbies that need to know out about appropriate form to avoid potential injuries.
So, get yourself a chair and we are going to do some
lightweight squats today. The chair will help keep your thighs parallel to the
ground. We should keep our knees at a 90 degree angle as well as go no further
to avoid any type of potential injuries.
Your feet positioning is vital in doing squats with proper
form. You need your feet straight under your hips and shoulder width apart.
Now, to do a correct squat you should see to it that your knees do not head out
past your toes, that's crucial as you want to protect against unnecessary
injuries.
With our hands out before us, sink into a bodyweight squat
and go all the way down until your butt touches the chair and then come right
back up. Repeat this for 10-15 reps and do 3-4 sets.
Remember, self-work increases self-worth, remain hydrated,
stay present as well as always, stayfly!
Monday, April 18, 2016
Learn The Correct Way To Do A Push Up
Learn How To Do A Push Up Properly
Thanks for coming back FlyFam, today you are going to learn
the correct way to do a push up.
We are going to be working on the floor doing proper push ups so go ahead and grab yourself a comfortable mat.
We are going to be working on the floor doing proper push ups so go ahead and grab yourself a comfortable mat.
For all the beginners out there who aren’t familiar with how
to do a proper push up let’s start with the basics and doing them from our
knees. Go into a planking position with your knees on the mat and as close
together as possible. Your hands should be directly under your shoulders and
shoulder width apart.
Next, elevate your feet and with your back straight, lower
your body to the mat. Bend at the elbows and lower your body all the way until your
chest comes within inches of the mat and rise back up.
Repeat those push ups for as many as you can or at least 10 repetitions and do 3 total sets.
Repeat those push ups for as many as you can or at least 10 repetitions and do 3 total sets.
Now, for a more advanced push up, get into an extended plank
position with your feet close together.
Your hands should be shoulder width apart and lower your body to as close to the mat as possible without laying on it so you get that stretch in your chest and drive it back up focusing on your tricep.
Your hands should be shoulder width apart and lower your body to as close to the mat as possible without laying on it so you get that stretch in your chest and drive it back up focusing on your tricep.
Do 10 repetitions or as many as you can do to start and do 3
sets. Progressively build on the number of repetitions and sets you can do each
time on push up day.
| https://www.youtube.com/channel/UCDSHeZMX-fMK2W6vTIj4qLQ/videos |
Friday, April 15, 2016
Best Shoulder Workout Routine For Beginners
A Simple Shoulder Workout Routine For Beginners
Today we’re going to do some light shoulder exercises.
Specifically, we’re going to do some upright rows, shoulder presses and lateral
and front rows.
If you don’t have any weights at home, no problem, you can use something as simple as your water bottle as seen in the video.
If you don’t have any weights at home, no problem, you can use something as simple as your water bottle as seen in the video.
Starting with upright rows the goal is to raise your arms up
with your wrists together until your elbow is at a 90 degree parallel with the
ground. Grab your water bottle and let’s do three sets of 8 repetitions.
Remember, whatever you use for weight should stay centered in front of you moving from your waist to under your chin. Hold each rep at the top for a count of one second.
Remember, whatever you use for weight should stay centered in front of you moving from your waist to under your chin. Hold each rep at the top for a count of one second.
The next exercise we’re going to do is shoulder presses.
Keep your elbows 90 degrees parallel to the ground to start and press each arm
up overhead. Go ahead and do 3 sets of 8 reps keeping good form.
Let’s end with some lateral raises and alternate with front rows. Do 4 lateral raises and then switch to 4 front raises for one set of 8 total repetitions, repeat that 3 times.
Until next time, remember self-work increases self-worth,
stay hydrated, stay present and always StayFly!
| https://www.youtube.com/channel/UCDSHeZMX-fMK2W6vTIj4qLQ/videos |
Thursday, April 14, 2016
How To Properly Do A Plank Exercise
Let's Walk Through How To Do A Plank Exercise
Hello FlyFamily, guess what today is, it’s core day and I’m
going to show you how to properly do a plank exercise!
First, go grab yourself a yoga mat, towel or blanket as
you’re going to need that to prevent unneeded elbow pain or discomfort for the
planking we will be doing today. We want the focus on our core today and not on
discomfort in our elbows.
Now, when getting onto your mat, make sure your hands are
parallel with your shoulders. Drop down to your elbows on the mat which will
take the place of your hands. Once you have a solid base, you want to kick your
legs back slowly and one at a time.
When both legs are back, you are now in a plank position.
The key about being in a plank position is to make sure your back is straight.
You want to make sure that your core is engaged which means you should be
feeling a burning sensation in your abdominal area.
Stay away from your butt being too high in the air where it
looks like you’re building bridges or too dipped where it looks like your
arching your back. Keep it nice and straight and hold it. Hold your plank for
15-30 seconds if you are a beginner and progressively increase the amount of
time for each plank.
Set some goals for yourself, this is a fantastic core
exercise which you should look at doing at least 3 times a week.
Remember, self-work increases self-worth, stay hydrated,
stay present and always, StayFly!
| https://www.youtube.com/channel/UCDSHeZMX-fMK2W6vTIj4qLQ/videos |
Tuesday, April 12, 2016
How To Do Simple Sitting Stretches For Beginners
Simple Sitting Stretches For Beginners
Hello, it’s Drei Carnes from BodyFly Fitness and today I’m
going to walk you through how to do simple sitting stretches for beginners. We’re
going to be on the floor for these sitting stretches so grab a yoga mat,
blanket or something comfortable to sit on.
Okay, let’s get started, I have a yoga mat here. Your
sitting on your mat, legs straight out in front of you and let’s do some toe
touches. With your back straight and arms out in front of you, slowly lean
forward. If you can reach your toes, fantastic, grab them with your fingers and
extend even further.
If you can’t reach your toes, no problem, it’s not a big
deal, just stretch as far as you can through your fingers. You should start to
feel a burn in your hamstrings, glutes and lower back when your arms are fully
extended in front of you and you’re reaching towards those toes.
If for any reason you start to feel a little discomfort,
stop and take a deep breath and slowly lean into your stretch again and hold
for 10-15 seconds. For those that can grab your toes with your fingers
clutching them, push your toes forward against your fingers for a little deeper
stretch.
This is a great stretch for your hamstrings, glutes and
lower back and also helps with your flexibility.
You can stretch at home, at the office, the gym or wherever
you “Fly”…remember, self-work increases self-worth, stay hydrated, stay present
and always stayfly.
| https://www.youtube.com/channel/UCDSHeZMX-fMK2W6vTIj4qLQ/videos |
Saturday, April 9, 2016
How To Do Standing Lunges Correctly
How To Do Standing Lunges With Proper Form
Hey FlyFamily, it’s Drei and today I’m going to teach you
how to do standing lunges correctly so you gain maximum benefit and prevent potential
injuries.
You’re going to want to do a good warm up and stretch your
hamstrings and quads out so you’re nice and limber. We will be working the
quads, hamstrings and hip flexors in this exercise.
You want to start with your feet hip width apart and drive
your left leg forward so it’s out in front of you. Please make sure that your
left knee does not extend past your toes so you prevent potential knee
injuries. Then drive that back knee down a little bit and get that stretch
through your right leg.
Bring it back up so both feet are should width apart and
lead with your right leg this time same as the left prior. Again, make sure to
not extend your right knee past your toes. Go deep into your stretch and feel
the burn in your hamstrings.
Repeat this process for 3-5 sets holding that deep stretch
with proper posture, knees not over toes, back straight and head up.
And remember, self-work increases self-worth, stay hydrated,
stay present and always StayFly!
| https://www.youtube.com/channel/UCDSHeZMX-fMK2W6vTIj4qLQ/videos |
Thursday, April 7, 2016
Teach You How To Do A Wall Sit
Teach You How To Do A Wall Sit
Hi, it’s Drei from BodyFly Fitness and today, I’m going to
teach you how to do a wall sit.
The equipment needed is one stationary wall, if you don’t
have a stationary wall, you should probably leave the building.
Okay, let’s start with your back up against the wall. Your shoulders are flat against that wall and your feet should be spaced at shoulder width, not too wide and not too close together.
Okay, let’s start with your back up against the wall. Your shoulders are flat against that wall and your feet should be spaced at shoulder width, not too wide and not too close together.
Next, you’re going to want to slide down the wall and slowly
start inching your feet out in front of you. Keep moving your feet out in front
of you until you get into a parallel 90 degree sit making sure that your knees
are not out in front of your toes.
Once your there, that’s it, hold it for at least 30 second,
and build up to 60 seconds or as long as you can go. Feel free to put your hands on your knees, or
move them up to your waist to intensify the exercise. To keep it up a notch in
terms of intensity, put your hands behind your head with your elbows against
the wall and hold it.
Reflect on your goals while you holding your position or if
you have your laptop or Ipad, pop that open and see how many emails you can get
through before your legs give out on you.
When you’re done, inch yourself on up and shake your legs
out and repeat for another couple of sets.
Remember, self-work increases self-worth, stay hydrated,
stay present and always remember stay fly!
Wednesday, April 6, 2016
Correct Squat Form Without Weights
Doing Squats Properly Without Weights
Hey FlyFamily, it’s Drei and today, I’m going to teach you
the correct squat form without weights. So, today is leg day and it’s all about
squats and using the proper form. This tutorial on squats was designed for
beginners who need to learn proper form to prevent potential injuries.
So, grab yourself a chair and we are going to do some
weightless squats today. The chair is going to help keep your thighs parallel
to the ground. We need to keep our knees at a 90 degree angle and go no further
to prevent any potential injuries.
Your feet placement is key in doing squats with correct
form. You want your feet directly under your hips and shoulder width apart.
Now, to do a proper squat you want to make sure that your knees do not go out
past your toes, that’s very important as you want to prevent unneeded injuries.
With our hands out in front of us, sink into a bodyweight
squat and go all the way down until your butt touches the chair and then come
right back up. Repeat this for 10-15 repetitions.
Remember, self-work increases self-worth, stay hydrated,
stay present and always remember, stayfly!
Tuesday, April 5, 2016
Interval Sprints Training At Home
Watch video on YouTube here: Interval Sprints Training At Home
Interval Sprints Training At Home http://ift.tt/1v06RLs Performing interval sprints three times a week is one sure fire way to burn fat and gain lean muscle mass.
Who wants to do long boring cardio anyway? Not me, I have had enough of that in my life. Continuous cardio is bad for your joints and your heart muscle and it breaks down muscle tissue, enough said, not for me!
Short bursts of intense exercise are where it’s at as it burns fat while you’re doing the routines and for 36 hours after you finish. It’s important not to overdo it here in terms of frequency or that will work against you.
Performing high intensity interval sprints around the comfort of your own home should only be done 3 times per week allowing a day of rest in between. Otherwise you would be doing yourself harm and preventing serious gains in your physique.
And, doing HIIT workouts at home, up and down your street or at a local park is far better than being in a gym where you are limited to just a treadmill for your sprints. I like being outside in nature and breathing fresh air. Let’s do some sprints, shall we!
Learn why hydration is key for not only your fitness level but for your health! https://www.youtube.com/watch?v=HxlTfABcMw8
via https://www.youtube.com/channel/UCVMRHDdrZHD7UjLjU3I936A
Friday, April 1, 2016
What Does Water Do For Your Body
What Does Drinking Water Do For Your Body
The question of what does water do for your body comes up
quite a bit so I wanted to take some time and address the incredibly important
subject of proper hydration.
Drinking water makes me feel amazing! If I’m not drinking
water, I feel tired, sluggish and my thoughts are not clear. My daily water regimen is a gallon a day.
When I drink that amount, I tend to be a little sharper, have more energy, feel less hungry and my skin doesn’t feel dry and itchy.
When I drink that amount, I tend to be a little sharper, have more energy, feel less hungry and my skin doesn’t feel dry and itchy.
Drinking water just helps me feel better. It will also help
speed up your metabolism. Conversely, when you drink sports drinks, your
overloading on sugar and not so healthy chemicals. By drinking that amount of
sugar, it’s like your drinking a slice of pizza or a candy bar. Supplement
those sports drinks with water, speed up your metabolism and lose weight.
Pay attention to the list of ingredients on the labels on
the back on those sports drinks. The phosphoric acid in those drinks actually
pulls the nutrients out of your body and those nutrients are what your body
needs to thrive!
You end up flushing all those nutrients you need out of your body during urination and you end up with a sugar dump.
You end up flushing all those nutrients you need out of your body during urination and you end up with a sugar dump.
Insulin is then produced to deal with the sugar and converts
it into fat. And that fat loves to go right to your midsection. What’s funny is
most people want to rid their body of fat, yet they drink these sodas and
sports drinks. The simple answer is stop drinking those drinks!
Set yourself some daily goals on your water intake and stay
hydrated my friends!
| https://www.youtube.com/channel/UCDSHeZMX-fMK2W6vTIj4qLQ/videos |
Thursday, March 31, 2016
Why BodyFly By Drei Carnes BodyFly Fitness Founder
Why BodyFly By BodyFly Fitness Founder Drei Carnes
Hello, I’m Drei Carnes Founder of BodyFly Fitness. I began
my journey in understanding fitness during my tenure in the military. That’s
when I started to learn and understand that what I put into my body effected
how I felt and how I looked physically.
Back then it was all about getting big, putting on size and
strength was a huge thing for me. In the military, I was stuck on a ship mostly
and when it comes to fitness and nutrition, that’s kind of like being in a
prison. You can’t get off the ship and go to a grocery store or grill up a
chicken breast when you want to so it was very limiting. I wanted to eat clean
all the time but I ended up stuck eating what was served to me.
There were stretches where I ate just peanut butter and
jelly sandwiches or tuna out of a pouch because I started understanding how my
body reacted to certain things that I would eat. So, I stayed away from the
pizza’s and the crap that the galley would make and ventured off and created my
own custom meals with what I had to work with, things like tuna and hard boiled
eggs after stripping out the egg yoke.
Traveling to different countries in the military and dealing
with different types of foods was like an ongoing experiment always having to
figure out the best combinations to eat. Going to College following the
military was great for me in terms of the fitness aspect and training however,
the biggest part of my overall fitness journey was the nutritional part of it.
Figuring out what to eat, when to eat it and how hydration
played into fitness was incredibly important. Proper hydration is everything
and they don’t teach that, anywhere.
The information I have now is very powerful. I’ve seen how
sharing certain tidbits of information with my friends has completely changed
their lives which is pretty empowering in itself.
Here at BodyFly Fitness we are all about helping you empower
yourself through the knowledge we have to share and through the use of the
dynamic fitness equipment we have patented.
Become part of our BodyFly Family and subscribe now there’s
much more to come!
| https://www.youtube.com/channel/UCDSHeZMX-fMK2W6vTIj4qLQ/videos |
Seated Dumbbell Biceps Curl Protocol
Watch video on YouTube here: Seated Dumbbell Biceps Curl Protocol
Seated Dumbbell Curl Protocol: 1. Sit on a bench with a dumbbell in each hand being positioned at arm's length. Your arms needs to be by your side with each dumbbell by each hip to start your curls.
2. Rotate the palms of the hands so that they're facing your hips. This will be your beginning position.
3. Begin to curl the weights and begin twisting the wrists once the dumbbells pass your thighs in order that the palms of your hands face forward at the tip of the movement. Keeping your back straight continue bringing each dumbbell up towards your shoulder until you reach shoulder level.
Pause one second and hold it, then release each dumbbell down slowly with resistance to a count of 4 until they are at the beginning positions.
4. Repeat process for the desired repetitions. Repetitions of 10 or more will work your fast twitch muscles and repetitions of 6-9 reps will work your slow twitch muscles.
Adjust your dumbbell weight accordingly. Variations: You can perform these dumbbell curls in either a seated or standing position.
Adding a further variation, while seated, you may work with an incline leaning back on the seated bench so you can hit different angles of your bicep muscles.
via https://www.youtube.com/channel/UCVMRHDdrZHD7UjLjU3I936A
Continuous Cardio Vs High Intensity Interval Training
Continuous Cardio compared to high intensity interval training let's look at the pros and cons.
Let's start with continuous cardio. This is any form of
cardiovascular activity that is performed for at least 20 minutes or longer.
Continuous cardio is performed at low to moderate intensity for 20 plus
minutes. This can be anything from walking around the block, or using the
elliptical, to running a half or full marathon.
The Pros:
This is ideal for those just starting a weight training and
cardiovascular exercise program. I would recommend leaning towards starting
with continuous cardio to allow yourself time to build up endurance before
performing any high intensity interval training. And because it has a
lower impact on joints and tendons, this can be done daily.
The Cons:
Cardiovascular activity places continuous stress on the body
and up to a certain point, this stress is actually good for you. However, excessive
amounts of cardio keep your body in this "stressed-out" state for too long, and
can slow down the fat burning process, as well as promote the breakdown of your
muscle tissue. Daily long distance running is a great example of this and is
not good over a long consistent period of time.
High Intensity Interval Training
Let's talk about high intensity interval training (HIIT for
short). This is a short burst of intense, all-out effort activity, followed by
a short rest. Interval training should not extend beyond 20 minutes as it can
start to work against your fat burning and muscle building progress. HIIT has
great versatility and can be performed while walking, on a bicycle, or outdoors
in nature. You have many options.
The Pros:
Only requires 10 to 20 minutes of physical activity, yeah,
that's right and that's why I love it. This activity also promotes muscle
building because you are performing the specific exercise for a short period of
time.
The fat burning benefits are tremendous. Let me
introduce you to "EPOC", or Excess Post Exercise Oxygen Consumption.
This means that even after your workout is over, your body is still burning calories
while you go about the rest of your day. And, there's another added benefit,
your resting metabolism starts to increase and you become more efficient at
burning fat for fuel instead of storing it.
The Cons:
It requires an "all out" effort every time you do it. You
may be working out for a shorter time period, but these intervals are hard and
not for the meek. This is everything you got, 110%, and you should almost want
to cry and your heart is pumping to the point where you almost can't breathe.
To gain the benefit here, you can't cheat and go 80-90% of your maximum you just
won't get the same benefit. You have to push your body to the limit which is
90% of your HR Max, or don't bother and stick with continuous cardio.
HIIT should only be used, at the maximum, every other
day or 3 times a week. Generally 2-3 times a week will get the fat burning job
done.
The Outcome
Rather than stick to just one cardio routine, you could mix
it up with a few high intensity interval sprints and then a 3-5 mile run on a
day that you have a little extra energy. This usually works out to about two
HIIT sessions a week in the form of interval sprints, and one continuous cardio
session. Some weeks you'll be able to do more, and some weeks less, that's okay.
It will all depend on how you're feeling and recovering from your workouts.
Remember, it important to keep your body moving and breaking
a sweat daily. What you are doing is telling your brain and body not to store
fat but rather burn it. Add in those HIIT workouts and you will have no problem
reaching your weight loss goals.
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