FAT BLASTING 10 MINUTE HIIT WORKOUT

10 MINUTE HIIT WORKOUT
For all the busy people, stay at home parents, etc. This one’s for you!
I was reading an article an that said if you 10 mins to spend on social media, you have 10 mins to workout!
All you need is:
  • Yourself
  • A variety of body weight exercises
  • Can do attitude
  • Room to workout
Try this 10 min HIIT workout!
4 exercises – 5 reps each and repeat until 10 mins are up!
No rest in between.
Set your timer!
  1. Supermans
  2. Squats
  3. Jumping lunges (or stationary whatever is most comfortable for you)
  4. Push-ups (can be modified)

Leave a comment below if you broke a sweat and would like to see more workouts like these!

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The Petite Advantage Diet | Day 20

weight loss

Hello savages!

Day 20 of the Petite Advantage Diet.

As you all know, I have been doing Jim Kara’s Petite Advantage Diet my way. I am eating 1,100 calories for 2 days straight followed by a day of 1,600 calories day and repeat. 

I started the diet on January 2nd. I went from 169.6 to 162.6 I lost 7 lbs in 3 weeks which is not bad at all. I also had a breast augmentation done on Monday so my weight will be a little different due to swelling and surgery. I weighed myself today and I was at 165 lbs. I don’t think it’s accurate because my body is still trying to recover from this surgery. I will keep you guys updated on this!

Also today is the 2nd to last day! AHHH!


Are you interested in the diet yourself? I can guide you through the diet, breakdown of macros and exercise regimen, as well as 24/7 email support. Click here to learn more!


Calories and meals

I wasn’t really hungry today for some reason. I had my 1,600 calorie day today but I have almost 500 calories left. WOMP!

myfitnesspal

 

 


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The Petite Advantage Diet | Day 17-19

Hello savages!

Day 17-19 of the Petite Advantage Diet.

As you all know, I have been doing Jim Kara’s Petite Advantage Diet my way. I am eating 1,100 calories for 2 days straight followed by a day of 1,600 calories day and repeat. 

I started the diet on January 2nd. I went from 169.6 to 162.6 I lost 7 lbs in 3 weeks which is not bad at all. I also had a breast augmentation done on Monday so my weight will be a little different due to swelling and surgery. I weighed myself today and I was at 165 lbs. I don’t think it’s accurate because my body is still trying to recover from this surgery. I will keep you guys updated on this!


Are you interested in the diet yourself? I can guide you through the diet, breakdown of macros and exercise regimen, as well as 24/7 email support. Click here to learn more!


Calories and meals

A lot of my food has been take out because I am not able to cook just yet. It looks like I really need to bump up my protein because that is what I am lacking. Also I got my days confused since I’ve been out of work for a few days so I just decided to combine Friday through Sunday.

Myfitnesspal Myfitnesspal Myfitnesspal


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The Petite Advantage Diet | Day 11-13 Weekend

engaged

Hey savages!

This weekend I had an engagement dinner gathering with my family and my fiancé’s family . I would call Saturday a cheat day because I ate whatever. I had a few drinks as well. Although this was my 1600 calorie day. I only had breakfast and dinner. I would say I went over 200 calories which isn’t horrible. I had both our families together and it was a great time.

FamilyFamilyFiancé

Sometimes it’s okay to take some time off to enjoy being with your loved ones.That doesn’t give you the okay to cheat the rest of the weekend because you had 1 cheat day. Sunday I was back on it. I ate about 880 calories. I wasn’t that hungry and I had to stop eating due to my surgery Monday morning, but I guess you could say that evened out my weekend based on my macros. Also I lost a some more weight, I am 163.6.

I got a breast augmentation, meaning that I can’t really work out for 6 weeks. Per my surgeon’s instructions. He did say the surgery went REALLY well. Although I won’t be working out, I will still be doing by diet and eating as so. I will walk around if needed.

I will do a vlog and post about my breast augmentation coming up! Stay tuned for that, I have had a lot of interest on the surgery.


Are you interested in the diet yourself? I can guide you through the diet, breakdown of macros and exercise regimen, as well as 24/7 email support. Click here to learn more!


Calories and food:

As you can see below, Saturday I went ham, but Sunday I made up for it.Myfitnesspal myfitnesspal


I posted a short video on YouTube for you guys. It kinda sucks just because it’s been a hectic weekend but I still wanted to keep you updated on the diet.

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That’s all for now savages, I will keep you updated on everything soon enough.


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Sweet Sweat

sweet sweatsweeat sweat waist trimmer

Hey ya’ll,

I’ve had a few people asking what sweet sweat is. Basically it’s considered a “workout enhancer” that speeds up and enhances sweat and circulation during a workout. It is supposed improve circulation, increase perspiration and fight muscle fatigue.

You can apply sweet sweat on fatty areas such as your butt, hips, upper arms and lower back.

It has white snow petroleum, kosher Brazilian carnauba wax, acai, pomegranate, coconut oil, kosher jojoba, camelina, squalane oils, aloe vera extract, vitamin E, and fragrance. You should only use it when you’re working out and don’t apply it over other lotions or creams.

My experience: I only use when I do cardio and sometimes while I am doing weights. I only apply it to my stomach. I like to wear it with with the sweet sweat waist trimmer. I feel like it makes me sweat even more.It does what it’s supposed to do and makes me sweat a lot, also I have a lost a few inches of my waist. Let me know you’re experience.

 

Food for thought

The only people who can effectively (and naturally) build muscle and lose fat simultaneously are newbies who have a fair amount of fat to lose and people who used to be in great shape and are now getting back at it (“muscle memory” allows you to rapidly regain muscle you once had).
Excerpt From: “Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews. Scribd.

Sugar!

How much sugar are we supposed to consume a day? More than 70% of Americans eat over 22 teaspoons a day of sugar. The American Heart Association recommends to stay healthy men should consume only 36 grams or 9 teaspoons and women 25 grams or 6 tablespoons of sugar. 

Here is a chart I got from Daily Burn that shows how much sugar we may be consuming daily.  

 

That Old Saying, “New Year, New Me”

Over the course of 2 years, I have managed to gain 25 pounds. I have always been consistent at 140 pounds, but now I weight 165 pounds. Honestly I don’t really care about what the scale says, what I really care about is my health. Obviously the weight I have gained is not pure muscle. It’s mostly fat. And you know, it sucks. I am a pretty confident person as far as my abilities, but I have always struggled with my weight. I was called fat all my life, and always compared to my thinner sibling. I would not say I have a huge issue with the way I look, but I am not ecstatic about the way I look either. I have this pooch, that has never gone away for the life of me. But this year is different. I am going to continue to have the pooch but I do want to work on lowering my body fat percentage. I used to work out with my boyfriend religiously, then he fell off, and eventually I fell off. Shit happens right? But it is never too late to start all over. I don’t care about looking like some fitness model, all I care about is looking close to how I used to look at weighing max 140 pounds. The reason I started this blog was because of the story I just shared. We’re all human, and sometimes we fall, but we have to know that it is okay to get back up and start all over. It is never too late. I am plan on looking like the above picture, but better and stronger. So follow me on my fitness journey, where I will guarantee more work outs and more pictures. I won’t change who I am, yes, it’s a new year, but there will be no new me, I’ll just be better.

Shoulders and Calves

Shoulders

  1. Seated or standing barbell military press –  warm up sets(check out my previous post for the warm up) and then 3 working sets of 9-12 reps
  2. Side lateral raise – 3 working sets 9-12 reps
  3. Bent-over rear delt raise –  3 working sets of 9-12 reps

Calves

  1. Leg press calf raise – 3 sets of 8-10 reps
  2. Donkey calf raise – 3 sets of 8-10 reps

Let me know how you like this. Remember this is about lifting as heavy as you can, therefore have a spotter if you need one, and push yourself.

 

Ruthless Physique Story

From 140 to 165lbs. I’ve always struggled with my weight. I managed to stay consistent at 140 lbs but over the course of 2013-2015, I managed to gain 25lbs. And I’m going to be honest, I kept eating and slowed down on working out. Life happens and I let go. I really didn’t care. I wouldn’t say I’m fat but my body fat % obviously has increased. Looking back at old pictures, I know I am better and can become better. Its never too late to start over. This is me now. I’m posting this, because I’m sure I’m not the only woman that’s struggled like this. And to let them know that its never too late. Its going to take discipline and no excuses to become a better me. I also posted this so y’all can keep accountable. I’ll make sure to post updated photos.If any one wants a one on a one session with me. Let me know. Contact me at ruthlessphysique@live.com or text me 310-343-9430.