– What’s up guys, it’s Chris Heria,welcome to the vlog. Today I’m gonna be showing youhow to start eating healthy,and hopefully, with this information,we can change a wholebunch of people’s livesall around the world. But before we get intothat, I wanna show you howwe can work out our wholeentire body super fastwith this workout routine. Let’s head downstairs. All right, so we’re downstairsat the tennis court,a perfect place to start ourworkout routine for today. With today’s workout routine,we’re gonna be working outall the muscles in our bodywith just three exercises,making this routine super effectivewhen you’re short on time. And the best thing about calisthenicsis that you’re trainingwith your body weight,and if your body weight is your gym,then you can take your gym everywhere. And that’s why we’re able to work outoutside and downstairs todaywithout needing to bringaround heavy equipmentor being forced to go to the gym. And that’s my favorite training styleso that there’s no excuses toalways get a great workout,allowing you to get in great shapeand be able to work out any time, anywherewithout having to rely on anything. And that’s one of the bestways to stay in shape;be able to consistently train. So with that said, let’s get right intothis workout routine. Now, the first exerciseis gonna be burpees,and you’ve heard me say it before,it’s one of the best exercises,and a great exercise to start withbecause it brings up your heart rateand warms up all themuscles within your body. And if you’re doingburpees on a weekly basis,then you should already beseeing drastic improvementsin your performance,as it is a lazy killer,as well as improvements inyour cardiovascular enduranceand physique. So let’s start thisroutine with 10 burpees. Now, if you’re a beginningjust doing this exercisealone for sets can be afull body workout routine. We’re working every muscle in our bodyfrom our chest, shoulders,arms, legs, and core,and even your back throughoutportions of the movement,all while improving your endurance. So whether you’re a beginner or not,you should definitely be incorporatingthe burpee as well asthe other two exercisesthat I’m right about to show youinto your workout regimen,as they’re not only gonna give youa fast, effective, whole body workout,but will also drastically improveyour fitness capabilities. All right, there we have the burpees. Now moving on to the next exercise,we’re gonna emphasizemore on our lower body. We’re gonna be going for pistol squats,let’s go for 10 on each leg. Now, for anyone outthere having difficultywith the pistol squat, youcan always do them assistedby coming down, sitting in achair, and standing back up. You can also do as many pistolsquats as you can first,and then go into assisted pistol squats. Doing it in a drop set formation,that’s gonna be a lotmore beneficial for you. All right, now there wehave the pistol squat. Isolating each limb, it’s gonnabe a killer for your legs,your core, and even your back. And moving onto the last exercise,this is gonna be a special one. We’re going for 90degree handstand pushups. With burpees, we focusedon our entire body,with pistol squats, we emphasizedmainly on our lower body,now with this last exercise,we’re gonna emphasizemainly on our upper body,giving us a complete full-body workout,working all the muscles in our bodywith just three exercises. Three special, very demanding exercisesthat are gonna guarantee you gains. So with that said,let’s get right into it,we’re gonna go ahead and max this one out. Whoo!There we had the 90degree handstand pushup,that’s definitely a tough oneso there’s gonna be some people out therethat won’t be able to do this. That’s no problem. I have a progression that’s gonna simulatethe same movement pathand muscle activationas the actual 90 degree handstand pushup. And if you do this one enough times,you will eventuallybuild up enough strengthto do the real 90 degree. And the progression to the90 degree handstand pushupis gonna be to pipe press pushups. With this progression,we’re gonna be able tosimulate the 90 degree handstand pushup,but without using all of our body weight,making it more manageable,but still engaging heavy on our shoulders,our arms, core, and even our back. And I’ve already workedout all the muscleswithin my body in under 10 minutes. And for a routine that’sonly three exercises long,for me personally, I wouldlike to get in at leastsix to seven rounds of highquality reps for each exercise. But regardless, even one round of thisis gonna give you a whole body workout. And if you do this for just three rounds,you’re gonna see major improvementsthroughout all your trainingjust from a workout that canbe shorter than 20 minutes. So I’m gonna do this fora couple more rounds,and then we’re gonna head upstairs. I’m gonna show you howto start eating healthyto pair with your training to really startgetting in the best shape of your life. Now, don’t forget, to get this workout,as well as all mypersonal workout programswith specific goals inmind like getting shredded,and burning fat simultaneouslywith minimal to no equipment,make sure you download theHeria Pro app in the app store. We just released the brand new update,looks like a brand new app. And to get full accessto all the routines,make sure you become amember on heriapro. comAll right, now I’m gonna finish my workoutand I’ll see you guys upstairs. All right, now we’re in my kitchenand this next segment isfor everyone out therethat’s tried to starteating healthy and failed,or for people that just don’t know how. In my opinion, this isgonna be the best wayto start eating healthyand to stay on track,making it easy to adapt and maintainthis new healthy eating lifestyle. Now, the very first thing you need to dowhen you decide to start eating healthyis to identify all thehealthy and nutritious foodsthat you love and enjoy. It’s gonna be a loteasier if you’re eatingthe things that you likeversus taking on a new diet,or someone else’s meal planwhen you don’t like thefood that you’re eating. That’s not gonna last. So the first thing is tomake a list of those thingsthat you like. So here you can see whatI personally love to eat. We’re gonna start with our proteins. I love chicken breast, Ilove shrimp, I love salmon,and I also love redmeat every now and then. I don’t eat it too much,but I definitely have itat least once every two weeks. And this specific cutis a top sirloin filet. I chose that because it’sthe leanest cut for red meat. Now, there’s other things youcan eat for protein as well,especially if you’re vegan or vegetarian. But these are the thingsI personally like to eat,so it’s gonna be easierfor me to consume this foodand help me to stay on trackand maintain my healthy eating habits. Now let’s move onto the vegetableswhich also will have proteinand other nutrients as well. We’re gonna start off withasparagus, I love asparagus,I love broccoli, I lovespinach, I love bok choy. And of course there’s othervegetables I like as well,I don’t eat as often likecorn, avocado, and even potato. But something I do eatmore often that potatois sweet potato. And here are some of thegrains that I eat as well:whole wheat spaghetti pasta, quinoa,and we have some rice right here. But these are all theingredients that I eaton a regular basis. So now that we have that down,the second step is toknow what your goal is,and determine how muchyour caloric intake will bedepending on your goals. You can be eating all healthy food,but if you’re under eating or over eatingaccording to your goals,you may never reach them. And as you start your fitness journey,your goals may change. And that’s why it’s important to knowhow many calories you’re actually eatingthroughout each day. Using myself as an example,my goal is to stay around 175. Personally, I feel like I’mat my prime at that weight,and if I do add on more weight,a lot of the other bodyweight exercises that I do,they get a bit more difficult. So 175, that’s always mygoal to stay at that weight. So depending on my training, my physique,and how much I weigh,that’s gonna determine mycaloric intake from time to time. If I’m under my desired weight,I’ll be on a caloric surplus which meanseating more than myaverage caloric intake. But remember, you don’t wanna overdo itand go way over your caloric surplus. I would just be about 300calories over my average intake. And that goes for the same ifyou’re trying to lose weight,meaning I’ll be eatingaround 300 calories lessthan my average caloric intake. And that’s why you wannastick to the leewayof around 300 calories. If you’re eating way too much,you’re gonna be gaining fat,and if you’re eating way too little,you may be losing muscle. All right, so once you’ve determinedhow much your caloric intake will be,depending on your goals,the next step is to planwhen you’re going to eat your meals. Doing this, it’s going tobe easier to stay on trackand avoid eating otherunhealthy and unnecessary foodor bad snacking in between meals. It will also help you stayon track with your dietbecause you already know whatyou’re gonna eat and how much,giving you a way higher chance of success. Using myself as an example,I like to train first thingas soon as I wake up. Doing some type of trainingfor at least 30 minutes. After that, I’ll get started with work,and then around 2:00 to 3:00 p. m,that’s when I’m gonna eat my first meal. After my second meal willbe around 6:00 to 7:00 p. m. Then I’ll do a real workout,and then my last mealwill be around 10:00. And each meal is gonnabe around 900 calories. That’s how I personally do it. There’s also other thingsI do like carb cycling,I also generally fast until 2:00 p. m. But I’ll save all that for another video. The last thing I wanna leave you guys withis how you cook this food,’cause that’s super important as well. You could be eating all this healthy food,but ruining it completelyby the way that you cook it. Adding in a whole bunch ofextra condiments with sugar,or frying it in fatty oils,this is gonna addhundreds of more caloriesthat you did not already account for,and possibly killed thenutrients from the vegetables. So make sure that you’re cooking your foodas clean as possible,and preferably grill it,or even bake it for it to be most healthyand try not to add any sugar at all. As far as cooking thefood, there’s so many waysto make this delicious. Like sauteing spinach, but I’ll show youhow to do that in another video. If you guys need helpcounting your caloriesbecause you’re not sure how many caloriesit counts for each item. There’s so many caloriecalculators out therethat you can google, you canfind them on the app store,and they’ll be able to help you trackand calculate exactly howmany calories you’re eatingwith each meal every single day. Another thing you wannamake sure that you’re doingis drinking lots of water. It’s zero calories, andit’s gonna flush outall the impurities andin-toxins within your body,as well as keeping you hydrated. And if you wanna stay hydrated on the go,you can always pick up oneof the Heria water flasksat chrisheria. com. Take your water with you everywhere. Keep it cool or keep it hot,and save the world fromharmful plastic water bottles. And following these three basic steps,you should be able to start eating healthyand most importantly, stick to it. And if you haven’talready been doing this,this is gonna take yourtraining to a whole new level. People think eating healthysucks and feels bad,but your body actually feels amazingwhen you’ve been eating healthy. Because you’re givingyour body the proper fuel,the proper way, that’sgonna supply your bodywith nutrients that not only help yougrow your muscles and get shredded,but also allowing youto perform way harder,reaching your maximum potentialin the shortest amount of time possible,and that’s why you needto couple healthy eatingwith smart training to getthe maximum best results. And with that said,this is gonna wrap it upfor today’s video. And just like you needto plan out your eating,you need to plan out your workouts, too. And if you need a planned out,perfectly structured workout programwith specific goals in mindlike getting shredded andbuilding solid lean musclein the fastest, mostefficient amount of time,then definitely download my Heria Pro appin the app store or Google Play storeto get the workoutslike we just did today,as well as full access toall my workout programsthat are gonna have younot just looking strong,actually being strong. And make sure you go to heriapro. comto become a member and get full accessto all my workout programs. So if you enjoyed the video,then please smash that like button,leave a comment down below,let me know what you wantthe next video to be about,and definitely sharethis video with a friendthat’s trying to start eating healthy. And make sure you subscribeif you haven’t already’cause I post everysingle Thursday 2:00 p. m. USA Eastern time. And if you comment within30 minutes of any upload,you always have a chance towin some free Heria apparel. Now, for more of mycontent during the week,make sure you’refollowing me on Instagram. Almost every single post,I always do some type of giveaway. So if you wanna be a part of that,then make sure you’re following me on IG. And for everyone that lovesthe music in the videos,make sure you follow me on SoundCloud,that’s soundcloud. com/chrisheria. I’m gonna be posting allmy latest tracks there. And lastly, before I go, wehave some brand new itemsin the Heria shop likethe Heria massage gun. For everyone out there training hard,you need to take yourrecovery to the next level. So do that with the Heria massage gun. They’re sleek, they’resilent, and they’re powerful. Rejuvenating and recovering your bodyto get back to training hard each day. Pick one up at chrisheria. com. And with that said, I’llsee you guys next Thursday2:00 p. m. USA Eastern time. Mad love, peace out. Smash that like button, guys.