Had the music volume on, since we are the only one that live in this building on the weekdays, it felt good to not to hide just incase someone is coming up. Great view right?!

 

 

 

 

 

 

 

The best carbs you can ever eat if you WANT to lose weight and get the flat stomach to reveal your abs is SWEET POTATO and BROWN RICE. People always ask "what is your workout?", but they forget to instead ask " what is your diet?". Diet people diet is the key, you want to get flat abs or lose weight eat the amount needed protein per weight and eat carbs just once a day, the rest of the meal of the day should be a lot of protein and a little bit of steam vegges. No magic tricks no short cut to weightloss. Since I had a coached INGRID ROMERO until then I realized that my what I called "clean eating" was NOT clean enough.I was eating the food that I thought was healthy and clean, but she said DONT FRIED YOUR FOOD WHETHER WITH OR WITHOUT OIL and there was so many food that I usually eat even though they are "healthy" that I wasn't allowed to eat. But it changed everything! The diets she gave me and which also I learn is NO ADDED sugar or condiments. Pure clean and combined with weight training and cardio almost everyday of 30 mins BAAAAM you will see flatter stomach. I will now go baack to my fatloss workout and meal plan she gave me. I saw progress everyday she is the best coached ever she and her husband too.

 

 

 

1 tbsp of ground flaxseed or walnuts but ground it with the mixer

half banan

59dl or 1/4 of oatmeal

MIX ALL IN THE BLENDER ( add a little bit of water for the thickness)

Fry with 1 a little bit of extra virgin olive oil or coconut oil

 

 

• Lateral raise 4 x15
• Shoulder L 4 x 15
• Biceps curl 4x15
• Front raise 4 x15
• 30 mins of stead cardio

 

 

 

 

• Warm up by light squat 15x2
• Plie squat 3x 8-12
• Hamstring curl with stability ball 3 x 10-12
• Barbell side split squat 3 x 8-10
• Leg press 30kg 3x 8-10
• Seated leg curl 25kg 3x 8-10
• Leg extensions 25 kg 3x 8-10
• Seated calf raise ( using the leg press machine ) 3x 8-10
• Cardio of 20 mins with the stepper machine in moderate heart rate

Cardio day at moderate heart rate to maximum 166. It is important to preserve as much muscles as possible. You dont have to sweat like a pig and faint after your workout to burn more calories.

 

• 5 minutes stretch ( specially for my IT band syndrom A.K.A Runners knee)
• 5 minutes warm up walkin on the treadmill
• 35 mins of moderate stationary bike
   ( 5 last minutes slow down )
• 5 minutes stretch again

 

 

My first day in my old gym as i told earlier. It felt great and i burned more calories, alot more than if i work out at home like 200kcal more calories.  The gym is beautiful very "luxury" and private, but the problem is the weight or fitness room is not that big, the weightroom is more smaller. Tomorrow i want to get in the gym earlier than i went today, because today they were a lot more people than what i expected. So i want to workout at 7:30 30minutes after they open. In that case i have access to all the machines that i need without having to wait. Its better to work out first thing in the morning, before you make reason to work out later and you end up skipping it. Do it in the morning to start your day, start your metabolism, once its done you can continue with your daily routine.

 

 

I was aiming for monster beat, but i bought this instead which is way cheaper for a student like me lol.
 Going to use this when im working out and disconnect from everything else.

 

 

My new running shoes. I am not a Nike fan, actually i prefer adidas but these running shoes from nike is just so beautiful. Sorry adidas! They didnt have much to choose so i think black is more approriate with these i can combine any kind of color. I want to collect different color of these matching my top outfit :). When youve got great and nice trainings outfit you feel motivate too.

 

I also pass at the gym to sigh some paper and ive got my gym membership card....niiiiiiiicee