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How to achieve the fitness of Tammy Hembrow
In the beginning (according to Wikipedia)
Around 1950, perhaps consistent with the Industrial Revolution and the treatise of World War II, the term “fitness” increased in western vernacular by a factor of ten. Modern definition of fitness describe either a person or machine’s ability to perform a specific function or a holistic definition of human adaptability to cope with various situations. This has led to an interrelation of human fitness and attractiveness which has mobilized global fitness and fitness equipment industries. Regarding specific function, fitness is attributed to personnel who possess significant aerobic or anaerobic ability, i.e. strength or endurance.
The REAL DEAL (how to workout like Tammy)
Achieving the body you want takes a lot of time, work & dedication. The formula is quite simple but most people fail in following thru and being consistent with this simple equation. WEIGHT = CALORIES IN – CALORIES EXPENDED.
That may seem oversimplified but its takes discipline and time to balance this equation and make it work for you. If you want to gain weight, you need to take in more calories. If you want to lose weight, you need to take in less calories. In accordance with Tammy’s philosophy, we will outline a complete roadmap to help you get the body you deserve within short 12 weeks!
Tammy puts a heavy emphasis on working on your backside so all you ladies can look fit and sexy for your man. Her husband Reece has been married to her for years and she has even maintained the body after a few kids. The key is getting to the gym at least 2-3x per week. Ideally 5x if you can make it that much. Men, same rule applies to you. Key is CONSISTENCY!
Its best to budget a hour minimum for gymshark time. This gives you time to warm up before your workout and also you should leave some time to cool down. Each day should be dedicated to a 2 particular body parts. For example:
Monday – Back & Shoulders
Wednesday – Chest & Triceps
Friday – Legs & Biceps
Seek a personal trainer if you aren’t familiar with the particulars of each individual exercise to maximize your strength & flexibility but the key is to control the weight and movement when you lift & as well as when you relax the muscle group. But most importantly for this 12 week weigh program, I say again, is CONSISTENCY!
Believe it or not, what you put inside your body is actually more important than the aforementioned weight routine. Diet is everything. I will repeat. Diet is everything.
Working out helps shape and tone your muscles. You will never get to see that smooth stomach 6-pack if you are downing 6 packs of Budweiser everyday. It takes a lot of self control and discipline to win the battle in the kitchen especially if you have been losing the fitness war. Here are some easy steps that Tammy would love you to follow to make sure your diet is on point.
Step 1 – Eat 5-6 small meals a day. You may be a bit hungry between meals in the beginning but your body will adjust over time. Its an amazing machine!
Each meal should never be more than the size of food that can fit in your palm. You must plan these meals out meticulously. Start now!
Step 2 – Stick to foods that are high protein & low in fat. Fish and lean meat are great. Oatmeal is an excellent way to start your day. Then snacks should be fruits and veggies throughout the day. Dinner can be a small portion of chicken breast with a small salad.
Step 3 – Avoid sweets, sugars, butter and starchy food. In general, you want way less grain and more protein. This is the general rule of thumb whenever in doubt.
Step 4 – Drink a lot of water everyday all day. I mean A LOT. Alcohol is unnecessary calories but sometimes you can’t resist a glass of wine.
Step 5 – Tammy loves to treat herself on the weekends. Keep it to an absolute minimal and as infrequent as humanly possible. These are called cheats but are risky business. Know thyself and only use if you can control them.
We could write a book on this topic but after covering your weight routine and diet, its now time to select what types of food you want to consume on an everyday basis. Remember, nutrition is all about getting the most nutrients efficiently for your body to look and function in a very healthy manner.
The most nutritious foods are natural organic food grown by farmers. You can find these at your local farmer’s market or Whole Foods. In general, to create that Tammy Hembrow Glow about yourself, you need to avoid processed meats, carbs or anything else with a ton of chemicals or preservatives.
Fresh fruit and veggies are amazing substitutes for snacks and large meals. In the spirit of this 12 week program, you need to integrate and enjoy them daily. Also, drinking lots of bottled water will keep your system hydrated and compliment all the vegetation you are consuming.
Now comes the fun part. You changed your diet completely around. You are now taking in less calories than you are expending and you start to notice some changes in the mirror after 6 – 8 weeks but you are feeling a bit sluggish. Your system is adjusting to the new you! Congrats!
Its now the appropriate time to go for a mile jog. Its the weekend. Enjoy the fresh air. Feel the new energy your body is producing. Stretch about 15 min before you set out on this run and you will feel amazing if you can do this every weekend. This is in addition to everything previously mentioned but critical for maintaining peak mental health and overall fitness.
The final piece of the puzzle is the choices you make in your everyday life to support the plan laid out for you. If you’ve been executing and staying true to it, you have already experienced the benefits of your refined body and biochemistry.
Are you going to go back to your couch potato ways or will you make the permanent changes in your life to make this switch stick for the rest of your life? The final decision is up to you. You are now informed of what steps to take and what is possible when you stay focused and committed to achieving the highest possible fitness available to anyone willing to work for it. I hope you move forward and make it happen. Good luck!