Kiana Tom  – Official Website

Star of Kiana's Flex Appeal ESPN

3 Steps to getting in SUMMER SHAPE NOW

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Most people think of getting in shape before summer but sometimes that just doesn't happen.

Here are 3 Steps to getting in SUMMER SHAPE NOW.

Warm weather means less clothing. Summer is the ideal time to reduce excess body fat and increase lean muscle.

The safest and fastest way to do this is 3 fold:

  1. Strength Train: Increasing lean muscle means that your body will burn more calories even when you are sleeping. The best way to add muscle is to perform the basic weight training or body weight exercises such as: squats, presses, pull ups, push ups, etc. Lift some real weight: select a weight that is 65% of your 1 repetition max. For example, if you can squat 100 lbs. 1 time, than select 65lbs. to do your squats. You want to challenge your body and mind.

Check out my new Strength and Fitness Plans for men and women.  I have written thousands of scripts for “Kiana’s Flex Appeal” and have selected my very favorite workout routines to help you get in shape fast. There are different workout plans for beginner, intermediate and advanced levels. All Plans come with exclusive access to my Exercise Video Library to help you master proper form and technique.

VIEW FITNESS PLANS HERE.

2. Cardio / burn more calories than you eat: Jogging is the fastest way to burn excess body fat. If jogging isn’t an option, you can do biking, fast walking, hiking, jump rope, swimming, dance. the key is to do intervals where you sprint or max out for set intervals and alternate with bouts of rest periods such as walking or slow jog. Interval training is one of my favorite ways to train because it’s more fun, never boring, always changing and you really work up a good sweat. I recommend getting a quality Interval Timer and set it for 45 seconds activity and 15 seconds resting periods and work up to 12 rounds. Sprinting and resting will help you achieve maximum calorie burning!

3. Eat less calories than you burn: Pick foods that are nutrient dense that will fuel your body. If you are burning more calories than you are eating you will LOSE weight. On the other hand, if you are eating more calories than you are burning, you will GAIN weight.

I have a solid arsenal of healthy recipes that I rotate and make for my family. All of the recipes are modified to have more protein, complex carbs, more veggies and less fat and sugar. They are all delicious and easy to make, most using 2 bowls / pans for fast clean up.

I believe in having a foundation of healthy recipes; it makes it easy to know what to buy at the grocery store and what to stock up when there is a special $. My Recipe book now has over 60 recipes.

Check out my Kiana's Fit Cooking 60 Recipes EBook 

7 Day Meal Plans & Detailed Grocery Check List

 

 

 

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