okay several of these a day and

okayguys Cassey here how are you doing on your fitness journey are you working hardare you trading hard are you eating well well probably one of the reasons whyyou clicked on this video is maybe because you’re having a little bit of troublea little bit of struggle losing weight is not easy it’s not easy for me it’snot easy for you for your friends for other people and even other fitness professionalsit is an emotional process it is physical it is time-consuming but you knowwhat it can be fun it can be really really fun if you know what foods to eatand how to work out so that it doesn’t even feel like a chore today we aredoing the top five countdown for best tips to losing weight tip number five isdrink water now last year when I was dieting down for my bikini competition Iwas drinking anywhere between 1.5 to 2 gallons of water a day now that’s crazyit’s a little bit extreme because well a bikini competition is kind of extremebut here’s here’s what I would recommend you can either drink anywhere between8 to 12 glasses of water a day or because all our bodies are different checkyour pee I said it check your pee if your urine looks like apple juice you’regonna have to drink a little bit more water if it looks like lime juice notlemonade lime juice you are good you are hydrated so what advanced ways to dothis is to carry around a water bottle now this one is 600 milliliters I drinkseveral of these a day and what I love doing is adding in some frozen mangos orfrozen strawberries or sometimes even just like some slices of lemon and itreally flavors my water and tastes like hint water so that is a great way toflush out your toxins and also to keep you full sometimes when you feel hungryand then you grab a snack or something you’re not actually hungry your mind is tellingyou fill my stomach self a stomach sometimes it is thirst so the best thing todo before you eat a meal I suggest down a cup of water and then you’ll actuallybe able to tell when you’re hungry and when you’re full I she tried this for awhile and it did help me eat less tip number four cut out the refined carbs andreplace them with veggies so what is a refined carve your flat carb issomething like white rice white bread honey milk sugar these things will reallyget stored in your body as fat if you don’t use the energy right away what youwant to do is to place the refined car with a complex carb so so let’s let’slet’s get a little scientific here there are foods that are categorized undersimple carbs and foods categorized under complex carbs and what you want to dois replace these with these because simple carbs actually are made up of achemical structure that has two sugars these guys over here complex carbs aremade of a chemical structure with three sugars so the bonds that hold themtogether actually add a lot of fiber into your diet and takes a little bitlonger to digest meaning your body has to work a little bit harder to digestthese guys up here for example if you’re eating beef and rice for dinnerreplace it with beef and broccoli broccoli still has carbs to give you energybut they are complex carbs and it gives you a lot of fiber into your diet whichhelps you stay full and eat less plus I mean this is just from personalexperience when I am eating a lot of rice or a lot of bread I feel reallyreally slow and lethargic and sometimes I don’t even a lot I will just fallasleep you know that feeling after lunch you know you’re heading back intoclass you’re heading back into work and you were like really you really can’thandle any more like this thing’s in right now that is because of the food toeat but if you’re eating your vegetables in your lean protein you will stillfeel energetic tip number three don’t eat fruit after 2:00 p.m. what do I meanyou know a lot of Fitness competitors and bodybuilders don’t eat fruitthroughout their whole competition prep diet because of the sugars in the fruitand the carbs in the fruit now I’m not telling you to do that because you willgo insane you’ll be very unhappy I tried it myself last year when I wasprepping for my competition and I was going lutely crazy and what I suggest isthat just eat your fruit in the beginning part of the day 2 p.m. is your cutofftime so that you have a lot more time to burn off the sugar is to burn off and useup that energy so you know for example if you’re eating an apple for breakfastalong with some oatmeal all good burning burning burning you can definitelyhave the fruit right before your workout to really pump up your energy storesand really get you revved up for your workout that’s totally ok but if you’rehaving your fruit towards the end of the day you’re probably about to go tosleep so what’s gonna happen to that there are some people that absolutely cutout their fruit if they’re really really really trying to lose every you knowif your body fat percentage is really really that important you really need toget down to certain level then you may have to eliminate fruit but I suggest tostay sane to really hit your goals while feeling happy which is what we’retrying to do here we’re not trying to make you feel like this is a horrendousjourney a just how to get through it and once you’re done you’re done no I wantthis to be an eating clean lifestyle and an eating clean lifestyle to meincludes fruit because it’s happy it’s healthy and it’s delicious remember totry to eat fruit before 2 p.m. and you will seriously seriously see a change inyour physique I promise at the same time don’t you be sneaking in some other cheesecakesof stuff after 2 p.

m. ok ok tip number 2 don’t be a cardio funny have you everseen those women at the gym core just doing an elliptical for like four hoursand yes they may look slim but where is the musculature let me tell you abetter way to lose weight look toned and feel energetic so you need to liftweights you need to lift weights and I’m not saying you have to go into theweight room with all the intense and intimidating guys though you shouldn’t beintimidated you are empowered you are beautiful you go wherever you want whatI’m saying is that you need to lift something and with Pilates that counts toPilates allows you to use your own body weight to act as resistance anytimeyour muscles are working like that you are burning calories you are workinghard and in fact you continue to burn calories after you workout with cardiowhen you’re done you’re done you’re done so guys if you really want to keepyour metabolism revved up lift your weights do your Pilates and also if youreally need to you know pick it up another crazy notch of intensity do thosepop hits those pop hits will lean you out like nothing else these pop hits are crazythey stand for high-intensity interval training and these ones will skyrocketyour heart rate get you sweating oh man this gets me drenched and it willabsolutely absolutely change your physique and you know what it only lastsabout 45 minutes to an hour and you’re done and I guarantee I absolutely guaranteeyou that you will burn way more calories and change your body way faster thanyou will standing on that elliptical for two hours and if you want to know howyou should pair your workouts every day if you guys don’t already know Irelease a workout calendar every month I tell you exactly what to do every daywhat videos work well together and I make sure we do legs one day we do but oneday we do abs on day we do cardio days dance days to make sure your body staysengaged it stays excited and I never repeat the same routine every four weekswe change so be sure you’re subscribed to the newsletter I send out the secretpassword and the secret password will reveal the calendar every month to makesure you do not plateau because oh my goodness after all this hard work you donot want to Plateau the number one tip do you have any idea what it could bewell here it is here it is guys write down everything you eat and how you feelmm-hmm no it is not homework guys it is what you need to do to stay accountableto be true to yourself and to stop cheating maybe this will put it in line foryou Fitness is like marriage if you cheat on it it’s not gonna work so guys yougot to really write everything down during my bikini competition I wrote downevery chicken Brad every egg white every scoop of protein powder and what itated and I also wrote down how I felt how I slept so that if I ever needed to goback and see what I did to get to where I was it would be right there rightthere ready for me meal plan trading plan ready to go so if you have a journalor something like this where you can write down your breakfast your lunch orsnack through dinner and also what you did for your workout it’s seriously willkeep you in line you really really need to do that in fact I always write downmy workout before I do it but I don’t go to the gym and I’m like well if youwrite down what you’re going to do it’s kind of like that paper is yourpersonal trainer yelling at you to do it and you can’t cheat on a personaltrainer right so the number one tip today is to write everything down youreally got to be honest you really really really got to be true to yourself andtrust me the changes will come and if you’re cheating you’re only cheating yourselfyou’re not trying to impress anyone so really seriously write it down you willbe surprised how much food you consume that you don’t even think about so thatleads me to a whole nother thing I’m gonna be doing a 12-week new Body Makeoverand I want you to join me mm-hmm we’re gonna be doing this together it takesabout 12 weeks to truly transform your body I mean to completely look like awhole different person so I am going to be doing a very very very special 12-weeknew Body Makeover meal plan for you guys I’m working with the certified nutritionistover at weight training com to develop the perfect meal plan for you using alot of my blog colitis recipes along with some other awesome awesome ways toutilize vegetables and whole grains to make sure that you get lean you get cutand Europe taste palate stays invigorated it stays excited because I am doingthis with you I’m gonna put official start being on this the official startdate of the 12-week new body makeover challenge of December 1st I’ll bereleasing the week 1 meal plan on November 26 this is going to be a 12-weekprocess and I will be releasing the password for every week because meal plansgonna change every week on the Tuesday before the Week starts every week I willbe releasing the secret password in different places the first week is going tobe YouTube the second week is going to be Twitter third week Facebook andfourth week the newsletters so be sure to subscribe to this channel guys pleasesubscribe to this channel it’s going to be hard but you are not going to beweak ok I promise you I’m gonna be here with you the postures will be here withyou and you know what because our number one tip today was to write everythingdown I have a surprise for you for the past few months I’ve been working withKimberly over at our fleet to develop the most beautiful fit Journal you haveever seen and here it is so here is our fit journal it is a 12-week journalperfect for a 12-week program to really change your body because you’ll get towrite down what you’re having everyday what your workout is how much wateryou’re drinking how you’re sleeping and anything else about how you’re feelingtheir motivational pictures to really keep you excited to keep you invigoratedand a before picture and after picture because I want you to write your ownstory I want you to have a transformation Tuesday that you can send in for theblog oh my god this is me so crazy so this book right here is available on shopBlogilates calm you can click on it to head over there right now and see it andsee all the pictures in there you know what guys if you order this book rightnow but we put on a special mailing list in which I will personally email youthe full meal plan before anyone else gets it or you could wait and every weekI’ll release a password so you can get it week by week but i really suggestthat you just get everything together because you really need to write thingsdown in phase one we’ll be starting out with a great transition period whereyou’ll be introduced to a lot of clean foods and really really leaning outphase two we continue to do that we change it up so that your taste palatestays excited you don’t get bored and you don’t get discouraged phase three weare really cutting it say you’re getting ready for your event this is the timeto really bring everything in and go crazy a lot of people out there arecharging tons of money for meal plans anywhere between 50 to 80 to 150 dollarsfor a meal plan but you know what I I don’t really think we need to do thathere I thought you covered working with certified nutritionist to make surethat you are getting everything that you need to feel good and oh yeah there’sgonna be a vegan plan too I want us all to start on the same day I am doing itwith you so you’ll be seeing my tweets my instagrams on how I’m eating and howI’m training and I’m really gonna take it up a notch give this video a thumbsup if you are in go ahead and write down the comments below if you were in Ineed to know this is your first step this is your first step towards committingjust go ahead and write down right there I’m in yes or yes guys yes or yes yeahby the end of 12 weeks you’re gonna be a completely different prison you’regonna look back and be like oh my goodness I’m so glad that I started and I’mso glad you’re doing it with me thank you so much guys and I love you so muchand I’ll see you next time  

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