Saturday, March 12, 2016

Burn Fat Build Long Lean Solid Muscle

Rocio Ponce (Flamenco Dancer):
Certified: Personal Trainer, Pilates Trainer, Group Fitness, Lagree Fitness, Yoga, former CIRQUE DU SOLEIL cast member!
B.A. in Dance/Choreography - CSULB; 
M.F.A. in Television, Film & Theatre - CSULA.         
(My unions: AEA & SAGAFTRA)    

Six Pack Abs Diet Strategy That Will Give You Maximum Result !!!
If you don’t pay proper attention to what and when you eat, even if your workout routine is perfect, you won’t see the results. Whoever said “Abs are built in the kitchen, not the gym” was bang on correct! The following article suggests a few pointers for the extreme diet to build shredded abs.

Daily Basis Six Pack Abs Diet Strategy

Breakfast is the first meal of the day; it is when the body is in a catabolic state and burns all that you feed. To build six pack abs, you should include protein in breakfast. Protein boost metabolism and provides important amino acids that are required to develop abs muscle.
Idea to load the breakfast meal with a maximum amount of carbohydrates, since the metabolism of the body is high and it burns off the calories through carbs, thus preventing the conversion to fat.

List of items you can include in your breakfast meal:

1. Fresh fruits and vegetables
Fruits or vegetables are the best options. An apple or kiwi during the early part of the day sets the tone for the day, keeps you full and energetic. You can make smoothies or merge fresh fruits along with oatmeals or yoghurt. Don’t go for fruit juice, they are loaded with preservatives and sugar that build up as extra fat in the body.Go for berries: strawberry and blueberry, for instance, have rich fiber content and antioxidants that are good for health. Muscles operate more efficiently with high antioxidant content foods.

2.  Whole grains
Oatmeal is another good food item ideal for consumption during breakfast. A whole grain source such as a muffin or whole grain bread toast will help your body get the essential fiber content. It will keep you feel satiated and prevent you from binge eating throughout the duration.

3. Proteins
For lean muscle mass, protein content has to be high in the diet. Utilize the catabolic mechanism of the body and consume the right protein foods in the morning.
Include egg whites, turkey sandwiches, broccoli or whey protein shakes.


1. Egg and vegetable bowl
Use beans, olive oil, onions, tomato, three to four eggs, mash these in a bowl and add a pinch of salt. Your healthy lunch meal is ready.

2. Chicken with rice
Use brown rice instead of white rice and add broccoli or other green leafy vegetables as fillers.100 g of chicken fillet adds about 25 g of protein.

3. Salads
If you are a strict veggie or just want to eat good veg food, go for healthy salads. It hardly takes much time to prepare but does pack a punch as far as nutrition is concerned.

Eating fewer meals leads to energy imbalance. 2 hours after lunch or breakfast meals is a good step. Eating six times per day is recommended rather than consuming big meals at once.  Here’s what you can include for snacks:

1. Healthy fat foods
Consume more of liquid fats rather than solid fats.

2. High protein snacks
Go for brown bread, add peanut butter (I prefer almond butter as I am allergic to peanuts), a slice of vegetables, yogurt, cream cheese, etc. Have oatmeal, lean meat slices, cottage cheese, etc.

3. Smoothie Shakes
Instead of consuming processed carbohydrate foods, fried fatty foods, go for healthy smoothies. Use whey protein powder and berries in smoothies.

 Don’t consume lots of carbohydrates just before sleep. Dinner meal has to be rich in proteins.

1. Sprouts
Eating sprouts before sleep will feed your body with healthy proteins.

2. Cottage Cheese
Casein is a little consuming protein that gets released slowly during the night. It will feed your muscles with essential amino acids while you rest and keep you satiated. Cottage cheese is rich in casein protein.


Rocio Ponce
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These are the ladies of La Crescenta raising the roof to another fitness level of fun, growth, and pure wellness! Aside from Rocio Ponce training folks 1on1, she also enjoys teaching group classes with a fitness challenge goal at the end πŸ’ͺ🏽πŸŒͺπŸ‘ŠπŸ½

Rocio Ponce is a certified Hybrid Trainer:✌🏽️
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Classes I teach: ✔️ πŸ‘‡πŸ½ 

Mondays - 12pm HIIT Tabata at @Nufitpro studio in Glendale CA ➖

Mondays - 5pm, 6pm, 7pm #Lagree fitness @ @PilatesPlusByLagreeFitness in Encino CA. ➖

Tuesdays - 5pm & 6pm Lagree Fit & 7pm 25 min of HIIT Indoor Cycling & 25 min of Lagree Fit at @PPDTLA in DTLA ➖

Wednesdays - 6pm #Piloxing at @NBCfitness at @UniversalStudios ➖

Thursdays - 5pm & 6pm Lagree Fit & 7pm 25 min of #HIIT Indoor Cycling & 25 min of Lagree Fit at @PPDTLA in #DTLA ➖ 
Fridays - 9am #Piloxing & 10am #PiloxingBarre at FoothillAthleticClub in Foothill La Crescenta ➖
On other times Rocio is not teaching class, she is training folks 1on1 by appointment only in SouthernCalifornia πŸ‘‰πŸ½ #Glendale, Encino, DTLA © πŸ‘πŸ½
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So Make your appointment now for your mealplan & workout plan if your time is limited πŸ’ͺπŸ½πŸ‘™πŸ‘ŠπŸ½
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