Look Better Naked

By Vaughn Bethel, Owner & Founder of Performance QSA

Isn't that what we all want? Not that we want to walk around sans clothing, but we do want to be

able to look in the mirror and be happy with what we see. Right? Well, I have a few tips for you that sum up much of what you need to do to get lean and healthy - and stay that way for life. It doesn't get much simpler than this, but simple works!

TOP 2 EXERCISE TIPS

1) Invest in Whole-Body Workouts

This means doing a five exercise circuit (designed to work your upper body, lower body, and core) at least three times per week with a day of rest between workouts. Alternate between 50 seconds of work and 10

seconds of rest for each of the following: double-leg (e.g. squat), push (e.g. push-up), single-leg (e.g. lunge), pull (e.g. row), and core (e.g. plank) exercise. Perform up to 4 rounds without rest for a killer 20-minute total body workout.

2) Harness the Power of Intervals

Interval training is scientifically proven to burn nine times more body fat than ordinary exercise and elevates metabolism for up to 48 hours following your workout. Perform cardio intervals on non-strength training days three times per week. Selecting your cardio exercise of choice, alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This routine works best on a stationary bike or for body weight cardio exercise that you can do at home, like running in place or jumping jacks.

TOP 2 DIET TIPS

1) Eat Early and Often

Eat immediately upon waking and then every two to four hours to starve fat and feed muscle. By continuously fueling your furnace, and eating some animal protein (meat, eggs, cheese, etc.) at every

feeding, you'll also keep your metabolism revved up throughout the day and prevent overeating.

2) Think Fiber First When

Consuming Carbohydrates Eat an unlimited amount of fibrous, cruciferous green veggies to fill your belly both during and between meals. For optimal fatburning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.

Live by these two exercise and diet rules, and you will have a body to be proud of... with clothes and without!