(upbeat music) - What's up guys, it's Chris Heria, welcome to the vlog. Today I'm gonna be showing you how to start eating healthy, and hopefully, with this information, we can change a whole
bunch of people's lives all around the world. But before we get into
that, I wanna show you how we can work out our whole
entire body super fast with this workout routine. Let's head downstairs. (upbeat music) All right, so we're downstairs
at the tennis court, a perfect place to start our
workout routine for today. With today's workout routine, we're gonna be working out
all the muscles in our body with just three exercises, making this routine super effective when you're short on time. And the best thing about calisthenics is that you're training
with 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 out outside and downstairs today without needing to bring
around heavy equipment or being forced to go to the gym. And that's my favorite training style so that there's no excuses to
always get a great workout, allowing you to get in great shape and be able to work out any time, anywhere without having to rely on anything. And that's one of the best
ways to stay in shape; be able to consistently train. So with that said, let's get right into this workout routine. Now, the first exercise
is gonna be burpees, and you've heard me say it before, it's one of the best exercises, and a great exercise to start with because it brings up your heart rate and warms up all the
muscles within your body. And if you're doing
burpees on a weekly basis, then you should already be
seeing drastic improvements in your performance,
as it is a lazy killer, as well as improvements in
your cardiovascular endurance and physique. So let's start this
routine with 10 burpees. Now, if you're a beginning
just doing this exercise alone for sets can be a
full body workout routine. We're working every muscle in our body from our chest, shoulders,
arms, legs, and core, and even your back throughout
portions of the movement, all while improving your endurance. So whether you're a beginner or not, you should definitely be incorporating the burpee as well as
the other two exercises that I'm right about to show you into your workout regimen, as they're not only gonna give you a fast, effective, whole body workout, but will also drastically improve
your fitness capabilities. All right, there we have the burpees. Now moving on to the next exercise, we're gonna emphasize
more on our lower body. We're gonna be going for pistol squats, let's go for 10 on each leg. (upbeat music) Now, for anyone out
there having difficulty with the pistol squat, you
can always do them assisted by coming down, sitting in a
chair, and standing back up. You can also do as many pistol
squats as you can first, and then go into assisted pistol squats. Doing it in a drop set formation, that's gonna be a lot
more beneficial for you. (upbeat music) All right, now there we
have the pistol squat. Isolating each limb, it's gonna
be 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 90
degree handstand pushups. With burpees, we focused
on our entire body, with pistol squats, we emphasized
mainly on our lower body, now with this last exercise, we're gonna emphasize
mainly on our upper body, giving us a complete full-body workout, working all the muscles in our body with just three exercises. Three special, very demanding exercises that 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. (upbeat music) Whoo! There we had the 90
degree handstand pushup, that's definitely a tough one so there's gonna be some people out there that won't be able to do this. That's no problem. I have a progression that's gonna simulate the same movement path
and muscle activation as the actual 90 degree handstand pushup. And if you do this one enough times, you will eventually
build up enough strength to do the real 90 degree. And the progression to the
90 degree handstand pushup is gonna be (mumbles)
to pipe press pushups. With this progression,
we're gonna be able to simulate 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 worked
out all the muscles within my body in under 10 minutes. And for a routine that's
only three exercises long, for me personally, I would
like to get in at least six to seven rounds of high
quality reps for each exercise. But regardless, even one round of this is gonna give you a whole body workout. And if you do this for just three rounds, you're gonna see major improvements throughout all your training just from a workout that can
be shorter than 20 minutes. So I'm gonna do this for
a couple more rounds, and then we're gonna head upstairs. I'm gonna show you how
to start eating healthy to pair with your training to really start getting in the best shape of your life. Now, don't forget, to get this workout, as well as all my
personal workout programs with specific goals in
mind like getting shredded, and burning fat simultaneously with minimal to no equipment, make sure you download the
Heria Pro app in the app store. We just released the brand new update, looks like a brand new app. And to get full access
to all the routines, make sure you become a
member on heriapro.com All right, now I'm gonna finish my workout and I'll see you guys upstairs. (upbeat music) All right, now we're in my kitchen and this next segment is
for everyone out there that's tried to start
eating healthy and failed, or for people that just don't know how. In my opinion, this is
gonna be the best way to start eating healthy
and to stay on track, making it easy to adapt and maintain this new healthy eating lifestyle. Now, the very first thing you need to do when you decide to start eating healthy is to identify all the
healthy and nutritious foods that you love and enjoy. It's gonna be a lot
easier if you're eating the things that you like
versus taking on a new diet, or someone else's meal plan when you don't like the
food that you're eating. That's not gonna last. So the first thing is to
make a list of those things that you like. So here you can see what
I personally love to eat. We're gonna start with our proteins. I love chicken breast, I
love shrimp, I love salmon, and I also love red
meat every now and then. I don't eat it too much,
but I definitely have it at least once every two weeks. And this specific cut
is a top sirloin filet. I chose that because it's
the leanest cut for red meat. Now, there's other things you
can eat for protein as well, especially if you're vegan or vegetarian. But these are the things
I personally like to eat, so it's gonna be easier
for me to consume this food and help me to stay on track and maintain my healthy eating habits. Now let's move onto the vegetables which also will have protein
and other nutrients as well. We're gonna start off with
asparagus, I love asparagus, I love broccoli, I love
spinach, I love bok choy. And of course there's other
vegetables I like as well, I don't eat as often like
corn, avocado, and even potato. But something I do eat
more often that potato is sweet potato. And here are some of the
grains that I eat as well: whole wheat spaghetti pasta, quinoa, and we have some rice right here. But these are all the
ingredients that I eat on a regular basis. So now that we have that down, the second step is to
know what your goal is, and determine how much
your caloric intake will be depending on your goals. You can be eating all healthy food, but if you're under eating or over eating according 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 know how many calories you're actually eating throughout each day. Using myself as an example, my goal is to stay around 175. Personally, I feel like I'm
at my prime at that weight, and if I do add on more weight, a lot of the other body
weight exercises that I do, they get a bit more difficult. So 175, that's always my
goal to stay at that weight. So depending on my training, my physique, and how much I weigh, that's gonna determine my
caloric intake from time to time. If I'm under my desired weight, I'll be on a caloric surplus which means eating more than my
average caloric intake. But remember, you don't wanna overdo it and go way over your caloric surplus. I would just be about 300
calories over my average intake. And that goes for the same if
you're trying to lose weight, meaning I'll be eating
around 300 calories less than my average caloric intake. And that's why you wanna
stick to the leeway of 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 determined how much your caloric intake will be, depending on your goals,
the next step is to plan when you're going to eat your meals. Doing this, it's going to
be easier to stay on track and avoid eating other
unhealthy and unnecessary food or bad snacking in between meals. It will also help you stay
on track with your diet because you already know what
you're gonna eat and how much, giving you a way higher chance of success. Using myself as an example,
I like to train first thing as soon as I wake up. Doing some type of training
for 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 will
be around 6:00 to 7:00 p.m. Then I'll do a real workout, and then my last meal
will be around 10:00. And each meal is gonna
be around 900 calories. That's how I personally do it. There's also other things
I 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 with is how you cook this food, 'cause that's super important as well. You could be eating all this healthy food, but ruining it completely
by the way that you cook it. Adding in a whole bunch of
extra condiments with sugar, or frying it in fatty oils, this is gonna add
hundreds of more calories that you did not already account for, and possibly killed the
nutrients from the vegetables. So make sure that you're cooking your food as clean as possible,
and preferably grill it, or even bake it for it to be most healthy and try not to add any sugar at all. As far as cooking the
food, there's so many ways to make this delicious. Like sauteing spinach, but I'll show you how to do that in another video. If you guys need help
counting your calories because you're not sure how many calories it counts for each item. There's so many calorie
calculators out there that you can google, you can
find them on the app store, and they'll be able to help you track and calculate exactly how
many calories you're eating with each meal every single day. Another thing you wanna
make sure that you're doing is drinking lots of water. It's zero calories, and
it's gonna flush out all the impurities and
in-toxins within your body, as well as keeping you hydrated. And if you wanna stay hydrated on the go, you can always pick up one
of the Heria water flasks at chrisheria.com. Take your water with you everywhere. Keep it cool or keep it hot, and save the world from
harmful plastic water bottles. And following these three basic steps, you should be able to start eating healthy and most importantly, stick to it. And if you haven't
already been doing this, this is gonna take your
training to a whole new level. People think eating healthy
sucks and feels bad, but your body actually feels amazing when you've been eating healthy. Because you're giving
your body the proper fuel, the proper way, that's
gonna supply your body with nutrients that not only help you grow your muscles and get shredded, but also allowing you
to perform way harder, reaching your maximum potential in the shortest amount of time possible, and that's why you need
to couple healthy eating with smart training to get
the maximum best results. And with that said,
this is gonna wrap it up for today's video. And just like you need
to plan out your eating, you need to plan out your workouts, too. And if you need a planned out, perfectly structured workout program with specific goals in mind like getting shredded and
building solid lean muscle in the fastest, most
efficient amount of time, then definitely download my Heria Pro app in the app store or Google Play store to get the workouts
like we just did today, as well as full access to
all my workout programs that are gonna have you
not just looking strong, actually being strong. And make sure you go to heriapro.com to become a member and get full access to 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 want
the next video to be about, and definitely share
this video with a friend that's trying to start eating healthy. And make sure you subscribe
if you haven't already 'cause I post every
single Thursday 2:00 p.m. USA Eastern time. And if you comment within
30 minutes of any upload, you always have a chance to
win some free Heria apparel. Now, for more of my
content during the week, make sure you're
following 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 loves
the music in the videos, make sure you follow me on SoundCloud, that's soundcloud.com/chrisheria. I'm gonna be posting all
my latest tracks there. And lastly, before I go, we
have some brand new items in the Heria shop like
the Heria massage gun. For everyone out there training hard, you need to take your
recovery to the next level. So do that with the Heria massage gun. They're sleek, they're
silent, and they're powerful. Rejuvenating and recovering your body to get back to training hard each day. Pick one up at chrisheria.com. And with that said, I'll
see you guys next Thursday 2:00 p.m. USA Eastern time. Mad love, peace out. (upbeat music) Smash that like button, guys.
