DAY 3 10 Minute Workout More Muscle Less Fat

This morning i'm hitting the weights hard! This doesnt mean im trying to build bulky huge bodybuilder muscles! It means that im using muscle to burn of the fat and get trim. So this program works for everyone! If your a women or want to lose weight and tone then keep the weights small and the exercises fast. If you want to add a little muscle then use heavier weights (the heaviest you can smanage in a safe rep) and slow the reps down a litlle.
The aim of the session is to challenge all your muscle fibre types-fast & slow. This means changing rep ranges for some of the exercises so have a read through the routine before yo start so you follow is correctly.

Remember you are trying to increase heart rate and you should be sweating alot!!!!!


How To Do It

Remember keep moving, the fewer and shorter rest time you have be tween cirrcuite the more calories you will burn.
Warm up & Cool down for 2-3mins
Repeat the circuit as many times as possible in the 10 minute time slot
Complete the rep ranges marked next to each exercise (I have changed the rep ranges in this workout)

Squat Twist 10 reps

single Leg Ball Squat (20/leg)

Press up 10 reps (remember box press ups are fine so have your knees down)

Ball Press up 20 reps (same as a press up, its easier to have the ball on your thighs, knees)

Burpee (10 reps)

Cross/Jab Boxing (20-40 reps)

Ball French Press 10 reps

Floor Dips (20 reps)

DONE! NOW REPEAT IT AS MANY TIMES AS POSSIBLE IN 10 MINUTES!!!

Diet Tips:

MEN must take a good quality Zinc & Magnesium supplement before bed. This helps increase hormone levels to help muscle generation.

WOMEN a great supplement to take it chromium & cinnamon (the spice if fine no need for tablet form) to help balance sugar levels and reduce cravings

The most effective way of losing weight is by helping your body operate properly. Stop clogging it up with mucus, acid forming foods that reduce your bodies ability to process food correctly and therefore hold more fat, produce fat cells & slow metabolism down!! Its easy enough to help your body-reduce the foods that strain the body and eat more of the foods that help.

REDUCE:
Dairy
Coffee
Alcohol
Red Meat
Some Fruits

INCREASE:
Greens!!!!!
Broccoli
Spinach
Peppers
Celery
Avocado
Butternut Squah
Grapefruit
Lemon
Lime