
Fitness Franko Bro
Franko Stevens

Recommend Workouts:
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HIIT High Interval Intense Training (20/30min beginner or 60/90min advance)
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Insanity: ( beachbody.com )
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Plyo Fitness: ( plyofitness.net )
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Orange Theory: ( orangetheory.com )
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Push/Pull/Legs & Abs : 3 Days Weights + 2 days of Cardio, 2 Rest days
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Fasted Treadmill Cardio (30/45/60 min. on High Incline)
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Custom Program with Experienced Trainer/Coach
Easiest to Succeed at Lifestyle Eating Plans (Not Diets):
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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)
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Paleo ( https://thepaleodiet.com/what-to-eat-on-the-paleo-diet-paul-vandyken )
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Mediterranean
( https://health.usnews.com/best-diet/mediterranean-diet/dos-and-donts )
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Weight Watchers ( https://www.weightwatchers.com/us/food )
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Atkins ( https://www.atkins.com/how-it-works/compare-diets )
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I BELIEVE CHEAT MEALS ONCE A WEEK ARE ESSENTIAL TO SUCCEED
Stay On Track Tips & Tricks:
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Fill up on lots of Water or Seltzer/Soda/Sparkling Water (curves appetite)
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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.
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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)
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Pushups/Pullups
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Fast Power Walking / Sprinting Intervals
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Youtube Mat Workouts
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Choose the Protein Shake opposed to Snack Bar
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VegaSport (or any Low Sugar/Low Carbohydrate Protein Powder both under 10 grams)
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Reward yourself with staying on track eating clean & healthy
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Ideally 2 cheat meals per week lasting 90 minutes each (Go out to Dinner)
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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)
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If you are going to drink alcohol keep it Simple
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Liquor: Vodka/Tequila/Gin Neat or add Seltzer + any 0-calorie beverage
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Skinny Margarita: Fresh Lime Juice, Tequila, Splash of Agave
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Mini Mojito Minus Syrup: White Rum, Stevia, Mint + Seltzer
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Hard Seltzers: White Claw / Truly / Wild Basin
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Beer: Michelob Ultra / Miller Light / Budweiser Select
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Wine: Dry Reds (high resveratrol antioxidants) Pinot Noir, Merlot
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