Kyle Herrera's Recommended Fitness Plan
- Kyle Rameses D. Herrera
- Mar 13, 2016
- 5 min read
Hello! I am Kyle and I used to play football for my school and still currently play in a team outside of school. As an athlete I must eat the proper food in able for me to be fully ready for my training sessions and most importantly, my matches. I hope that the knowledge that I will be sharing with you guys help and encourage you to live a healthy life and eat the proper food. So what are you still doing? Go ahead and take a look!
Fitness Article
Jenna Dunham Dropped 70 Pounds Post-Pregnancy
Weight before: 203 lbs
Weight now: 133 lbs
Age: 36
Height: 5'4"
Location: Florence, KY
Occupation: Stay-at-home mom
Most embarrassing song she works out to: Copacabana by Barry Manilow - "A great cardio song!"
After her third pregnancy, Jenna found motivation in an unlikely place: the "F" word. "I was 203 pounds and 'frumpy,'" she says. Jenna felt discouraged, but relied on a personal mantra to get back into the gym. "I can do anything for one minute," she told herself before stepping on the treadmill or walking over to the weights area. Soon, she was up to sprints and advanced strength-training circuits.
A desire to become a fit mom - not just a skinny one - was Jenna's driving force. Within six months, she lost 70 pounds, reduced her body fat from 31 to 17 percent and increased her strength. As for those abs, she stuck with a clean diet, returned to Pilates and fell in love with circuit training.
Between her three pregnancies, Jenna has now lost a combined 180 pounds, which is more than she currently weighs! In her closet, she keeps the XL maternity pants ("the largest pair of pants I've ever worn!") to remind her of how far she's come. With a stronger body and mind, she's become a happier mom.
Bounce Back Like Jenna
"Some women make it look so easy to get back into shape after having a baby, but it takes a ton of hard work!" Jenna's top three tips to bounce back:
Rely on a good support network of friends and family
Try new workout classes and routines.
Write down your goals for the day/week/month.
Fitness Plan
Three calorie-burning HIIT Sessions
Taken from: http://www.fourfourtwo.com/performance/training/three-calorie-burning-hiit-sessions#:HpV-COxgb0s56Q
Session one (Monday)
Bodyweight squats (right), pulse squats, squat jumps
Reps: 10 of each
Sets: 5
Session two (Wednesday)
Mountain climbers, leg lunges (right)
Reps: 30 mountain climbers, 20 leg lunges
Sets: 5
Session three (Friday)
Press-ups, mountain climbers, sidesteps
Preparation Position four cones or shirts in a line, spaced a metre apart
Reps: 5 press-ups, 10 mountain climbers, 10 sidesteps (to the last cone and back is one single repetition)
Sets: 5
Expert tip: “To build fitness and burn calories, work at 100 per cent,” says Ifil. “Do as many sets as you can without resting, building up to five – or more – over time, to a maximum of 20 minutes.”
Healthy Diet
Eat like a superstar: Muscle fuel Eat like the best in the business and instantly upgrade your game (taken from http://www.fourfourtwo.com/performance/nutrition/eat-superstar-muscle-fuel#:h520yd2X7_jXbA)
Pre-training
Whey protein shake and bag of salted popcorn
Whey protein is digested quickly so you won’t feel bloated during your session. The amino acids kick-start your recovery before a single bead of sweat drips down your face. Studies have found a pre-workout shake can be as effective, if not more, at aiding recovery than chugging one after. Popcorn provides slow release carbohydrates, drip-feeding energy into your system. The electrolytes in salt improve the uptake of water, keeping you hydrated and off the floor grimacing with cramp after the five-minute warm-up.
High-protein yoghurt with fruit
Yoghurt contains casein protein, which coagulates in your stomach, slowing down the digestive process. Eating this before training will give your bloodstream a steady level of amino acids to help ease muscle soreness the day after a gruelling pre-season session. Partner the yoghurt with any fruit. Something sweet and fleshy will contain simple sugars, which will help fuel your body for an intense workout. Fruit also has important vitamins and minerals for improved immune function and energy production
Can of mackerel in olive oil with crispbreads
Mackerel is a fantastic source of muscle-building protein and omega-3 fatty acids. Armed with powerful anti-inflammatory powers, this oily fish will ensure you don’t need to call 911 to revive your flat-lining legs. Your heart will welcome the olive oil to help you stave off an energy slump. The crispbreads are light, easy to digest and serve up a healthy slice of complex carbohydrates and B vitamins.
Post-training
Teriyaki chicken breast and pineapple burger
Chicken remains one of the best sources of lean protein available to athletes, and coating it in teriyaki sauce gives you a nice hit of sodium to prevent cramping (plus it tastes great). A large pineapple ring contains 75 per cent of your daily manganese, boosting bone health. It’s also rich in an enzyme called bromelain, which breaks down proteins in your gut to improve digestion. The bread will give you all the complex carbs you need to replace lost glycogen stores and stop that heavy leg feeling.
Nando’s half-chicken, spicy rice and macho peas
Of course, you can’t call yourself a footballer until you’ve chowed down a cheeky Nando’s. Cheeky or not, order correctly and it’s a great meal for recovery. This particular heavyweight protein-puncher aids muscle repair and growth, while the essential fats soothe your aches and pains. Rice and peas deliver complex carbohydrates and fibre to replenish your diminished glycogen stores, which will stop your blood sugar crashing. And as a bonus, the spice increases your rate of metabolism, helping you burn off your muffin top.
Pork steaks with homemade sweet potato wedges
Scoffing on some pork after training will pump your body with zinc to boost testosterone levels as well as giving you a protein hit, helping your weary legs to recharge. Vitamin B12 will fire up your energy levels so you’re ready for training the following day. It’s also full of iron, which is vital for the transportation of oxygen around the body. The fibre-packed sweet potato will keep you full and tiredness will be kept at bay by the get-up-and-go packed in the carbohydrates and antioxidants.
As you read throught my fitness plan and my diet, I hope that it will be able to encourage not only you but also your friends. You're not doing me a favor but you are doing yourself a favor by living a better healthy lifestyle. It will not only make you look better physically but may be able to give you a long and strong life. C'mon! Start now. Look, feel and be the best you can be.
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