Fitness Franko Bro

Franko Stevens

f91d822a-8015-4769-98f1-2b9f87d2a4ab.JPG
  • Facebook
  • Twitter
  • YouTube
  • Instagram

Recommend Workouts:

 

  1. HIIT High Interval Intense Training (20/30min beginner or 60/90min advance)

    1. Insanity: ( beachbody.com ) 

    2. Plyo Fitness: ( plyofitness.net )

    3. Orange Theory: ( orangetheory.com ) 

 

  1. Push/Pull/Legs & Abs : 3 Days Weights + 2 days of Cardio, 2 Rest days

 

  1. Fasted Treadmill Cardio (30/45/60 min. on High Incline)

 

  1. Custom Program with Experienced Trainer/Coach 

 

Easiest to Succeed at Lifestyle Eating Plans (Not Diets):

 

  1. Intermittent Fasting (The 16/8 method): https://www.healthline.com/nutrition/intermittent-fasting-guide

Simple High Lean Protein (no breading, light sauce), High Green Veggies (best: broccoli, asparagus, spinach) + Low Complex Carb, Very Low Sugar, No Calorie Beverages (plain tea, black coffee, water, diet beverages) 

  1. Paleo ( https://thepaleodiet.com/what-to-eat-on-the-paleo-diet-paul-vandyken )

  2. Mediterranean 

( https://health.usnews.com/best-diet/mediterranean-diet/dos-and-donts )

  1. Weight Watchers ( https://www.weightwatchers.com/us/food )

  2. Atkins ( https://www.atkins.com/how-it-works/compare-diets

  3. I BELIEVE CHEAT MEALS ONCE A WEEK ARE ESSENTIAL TO SUCCEED

 

Stay On Track Tips & Tricks:

 

  1. Fill up on lots of Water or Seltzer/Soda/Sparkling Water (curves appetite)

 

  1. Fill up on as much Spinach-Broccoli-Asparagus as your heart desires (when you're still hungry yet you want to stay in your serving size/portion window, so eat extra S-B-A.

 

  1. Break a SWEAT for at least 20 minutes everyday (If you can’t make a fitness schedule due to a crazy work week or family life; strive to always get that 20 minute a day sweat on)

    1. Pushups/Pullups

    2. Fast Power Walking / Sprinting Intervals 

    3. Youtube Mat Workouts

 

  1. Choose the Protein Shake opposed to Snack Bar

    1. VegaSport (or any Low Sugar/Low Carbohydrate Protein Powder both under 10 grams)

 

  1. Reward yourself with staying on track eating clean & healthy

    1. Ideally 2 cheat meals per week lasting 90 minutes each (Go out to Dinner)

    2. OR 1 cheat day per week, don’t go crazy, eat what you’ve been craving (Tailgate, Special Occasion, Holiday. Take the whole day to eat what you’ve missed during your Long-Term Health Eating Plan)

 

  1. If you are going to drink alcohol keep it Simple

    1. Liquor:  Vodka/Tequila/Gin Neat or add Seltzer  + any 0-calorie beverage 

      1. Skinny Margarita: Fresh Lime Juice, Tequila, Splash of Agave

      2. Mini Mojito Minus Syrup: White Rum, Stevia, Mint + Seltzer

    2. Hard Seltzers: White Claw / Truly / Wild Basin

    3. Beer: Michelob Ultra / Miller Light / Budweiser Select

    4. Wine: Dry Reds (high resveratrol antioxidants) Pinot Noir, Merlot