A little workout that makes a big difference

It’s said that a little change can make a big difference. The Kick-Fit 400 Calorie workout is a great way to make a difference in your routine. Whether you are a beginner or a professional, the 400 calorie workout guarantees a fun, calorie-burning time!

The goal of the following Kick-Fit workout is to increase toning and muscular definition. The workout can be adapted to suit any fitness level but the one depicted here is for a beginner. If you have knee injuries, talk to your physician about high-impact alternatives for the knees.
The Routine (Repeat the routine 5 times):

1. Jump rope (3 minutes)
The warm up is to jump rope for 3 minutes. This activity will yield a greater calorie burn than most cardiovascular exercises done in the same amount of time.(The Health Fitness Handbook ) . If you can’t jump rope, then do the motion for the same period of
time or visit www.kick-fit/jumprope.com and check out the rope jumping alternates there.

2. Pelvic Lift (1 minute)
Lie on your back with your legs straight up in the air. Place a small stability ball between your ankles. Keeping the small of your back on the ground, lift your bottom up, keeping the ball between your ankles. Remember to breathe!

3. Push Ups (10 reps)

Start in the push up position. Make sure your back, neck, shoulders, and hips are all aligned. For a beginner, start on your knees and slowly push up. For a traditional push up, start on your toes and push up. Your hands should be firmly on the floor, palms flat, a little wider than shoulder width apart. For a challenge, one –armed push ups, or medicine ball push ups can be supplemented in this workout.

Trainer note: To avoid injury to the neck, make sure you do not lift your head up, as this throws off the spinal alignment.

4. Squats (20 reps)

Start in the proper squat position with feet slightly wider than shoulder width apart. Squat down as if you are about to sit in a chair. Do not let your bottom go below your knees. Return to standing position. For a challenge, squats with a side kick or squats with a punch can be supplemented in this workout.

5. Punches (30 reps)
Start in the proper fighting stance. Focusing on your target (imaginary, a bag, or partner), punch forward, keeping your guard up.

6. Reverse Crunches with Ball (2 minutes)
Start in a traditional crunch position with knees on top of the ball. Squeeze the ball to the butt and pull your knees to your chest as you simultaneously move your head forward and up.

Combining the Workout with Diet to Maximize Results
Fitness Tip- Doing beginner KickFit circuits six times a week will result in a 2400 calorie burn.* Losing 1 pound of fat per week means you have to burn an additional 1200 calories a week or reduce your dietary intake by approximately 200 calories a day.

To eliminate some unnecessary calories, you should omit wheat and dairy from your diet for a few weeks. Instead, include more fruit and vegetables with your choice of protein in your diet. When you eat simple carbohydrates your blood sugar rises rapidly, thus causing your pancreas to release insulin which removes sugar from the blood and stores it as fat.

In addition to your commitment to daily exercise, you should supplement your exercise programs with green tea extracts, CLA (Conjugated Linoleic Acid) and whey protein supplements. A controlled study, published in the December 2000 issue of the Journal of Nutrition found that CLA reduces fat and preserves muscle tissue. According to the research project manager, an average reduction of six pounds of body fat was found in the group that took CLA, compared to a placebo group. The study found that approximately 3.4 grams of CLA per day is the level needed to obtain the beneficial effects of CLA on body fat.

The Kick-Fit Sports.com workout relies on steady diet principles in order to be effective, not just for muscle recovery but for controlling eating habits. When you eat proteins, your blood sugar levels remain low which causes your pancreas to secrete glucagon. Glucagon travels to the fat cells and extracts fat to be burned as energy. Participants in the Kick-Fit Sports program should have a good clean protein source of and consume protein with every meal if there is no protein supplementation.

Take note that natural sources of whey protein normally have high levels of fat or carbohydrates and are highly fibrous, thus making them more difficult to digest and can lose their potency when cooked.
It is the combination of diet and exercise that will result in weight loss and toning the body. The KickFit Sports.com routine described above is extremely effective at yielding results when combined with a good diet.

*Statistics based on a 150-lb. man.

For more information go to www.Kick-Fit.com