Mike Bevard's Blog: Four Rules To Live By

Today I want to share some killer tips with you that pretty much sums up what all of us need to do to get lean and sexy and to be able to stay lean and sexy for life.

It doesn't get any simpler than this… but simple works!

TOP 2 EXERCISE TIPS

Make Your Workouts Total Body:

This means doing a five-exercise circuit (designed to work your lower body, upper body, and core) at least three times per week with a day of rest between workouts. A great way to perform the workouts are to alternate between 50 seconds of work and 10 seconds of rest for

each a 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.

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. What you should do is 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 (airdyne) or for body weight cardio exercise that you can do at home like running in place or jumping jacks. If you're up for the challenge, try outdoor sprints or hill sprints to really kick your butt.

TOP 2 NUTRITION TIPS

Eat Early and Eat Often:

Get something in your stomach 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.

Think Fiber First When Consuming Carbs:

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