Скачать или смотреть Leg & Booty Workout + What is the Volumetric Diet? ll 75 Hard Vlog

Welcome to my new series following my journey on Andy Frisella’s 75 HARD CHALLENGE.

Today’s vlog I’m going to explain why I started over AGAIN, I’ll share an awesome gym legs and booty workout, quickly explain principles of the Volumetric Diet and take you through a delicious new recipe I tried this week.

LEGS & BOOTY WORKOUT:
… DYNAMIC WARM-UP (5-10 min.)

… Back Squat (1X3-5 + 2X10-12)

SUPERSET:
… Hip Thrust (3X10-12) &
… Sumo Deadlift (3X15)

BANDED FINISHER CIRCUIT (3 ROUNDS):
… 15 Row Machine Ham Curls
… 20 Plank Jacks
… 20/leg Cha-Cha’s
…10 Side-Step Squats

WHAT IS VOLUMETRIC DIETING?
The Volumetric Diet was created by Penn State University nutrition professor Barbara Rolls. It is meant to be more of an eating strategy that becomes a way of life rather than a structured diet.

The main principle of volumetric dieting is to consume a majority of your calories from sources that are lower in calories and higher in volume. Foods with higher water and fiber content will be higher in volume. Eating these types of foods will help you feel fuller for longer and help you maintain a healthy body composition while maximizing a nutrient-dense diet.

Some examples of lower calorie, higher volume foods are:
… fresh fruits & vegetables
… broth-based soups
… lean cuts of meat
… beans and legumes

BEET & GOAT CHEESE SALAD:
( https://www.yummly.com/recipe/Beet-an... )

Ingredients:
BASE OF SALAD:
… 2 handfuls
… 1 beet (medium sized and cooked, but into slices or diced.) I used 12 slices of jarred, pickled beets.
… 1 ounce of goat cheese
… 3 tablespoons of walnuts (I only used 2.)
BALSMIC DRESSING:
… 1 1/2 tablespoons of olive oil
… 1 1/2 tablespoons of balsamic vinegar
… 1 tablespoon of maple syrup
… 1/2 teaspoon Dijon mustard
… 1/4 teaspoon of salt
… 1/8 teaspoon of pepper

DIRCTIONS:
Prepare the balsamic dressing by adding all of the ingredients into a bowl or jar and mixing them until well combined.
Add the leafy greens into a large bowl.
Top the greens with the beats, goat cheese & walnuts.
Dress the salad with half of the dressing. Save the other half for another day.
Enjoy!


Learn more about the 75 HARD CHALLENGE here:
https://andyfrisella.com/pages/75hard...
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Connect more with me!
Parler: https://parler.com/profile/Evinhimmi/...
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MUSIC:
All music used in this video comes from YouTube’s Audio Library.
Intro/Outro: “Aurora Borealis” by Bird Creek
Legs & Booty Workout: “100 Degrees Under” by RAGE and “Something is Going On” by Godmode
Gardening: “Stinson” by Reed Mathis
Recipe Prep: “Pine Street” by Reed Mathis & “Tropic” by Anna Domini Beats

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