Brazil, known for its national soccer team, upbeat culture and picture-perfect beaches, is a bustling paradise that’s produced some of the best athletes and most beautiful women in the world—and it’s no coincidence.
Activities like soccer and dance are integral aspects of our culture, and they help shape our daily lives and our bodies. But you don’t have to migrate south of the equator to lose belly fat and get fit. I’ve blended sexy Brazilian dance moves with hardcore soccer calisthenics from my days playing professional football to create my signature workout, Cuerpaso, which means "amazing body" in Spanish and Portuguese. And yes, it will give you the amazing body you’ve always dreamed of having. (Need proof? Just look at Scandal star Kerry Washington—she’s just one of the hot bodies I’ve trained!)
Here, I share unique exercises from my signature method, along with my top fitness and lifestyle tips, many of which you’ve likely never tried before. Read on to get in the know and start sculpting the very best version of you!
And for even more overlooked ways to trim down, check out ETNT’s exclusive report: 20 Weight Loss Tricks You Haven't Tried!
Wake Up Excited
Sometimes waking up is the hardest part of the day, I totally get it. But if weight loss is your goal, I recommend springing out of bed (no snooze button allowed!) and immediately jumping into a 3-minute athlete-inspired workout. Crank out 30 seconds each of squats, push-ups and tricep dips. Then rest for 30 seconds and repeat the circuit. Although it’s a short workout, it will set your metabolism on fire. At first it may be a challenge to make this part of your routine, but after you experience how energized it makes you feel all day, you’ll be excited to get in your daily AM sweat session.
For more ways to elevate your fat and calorie burn, check out these 55 Best-Ever Ways to Boost Your Metabolism.
Take a Post Dinner Stroll
When I was playing soccer abroad in Europe, I noticed that many people went for leisurely strolls after dinner. This simple daily habit is an effective calorie burner and it also aids digestion, warding off stomach discomfort and bloat. Worried about exercising so close to bedtime? Don’t be! Research shows that active people are up to 67 percent more likely to get a good night's sleep—no matter what time of day they exercise.
And speaking of getting rid of bloat and belly fat, be sure to check out these 50 Best Detox Waters for Fat Burning and Weight Loss.
Nope, this isn’t another tip about sitting less and standing more—although that’s always beneficial if losing your love handles is the goal. This is my go-to fitness tip for getting flat abs. When most people think about working their core, images of mat exercises often come to mind. But those aren't the best moves to get a flat tummy. What is? Standing abs exercises like high knees and standing bicycle kicks. Not only are they more effective than sit-ups and crunches, they don’t put as much pressure on the neck and lower back.
Work Big Muscles
Even if you’re not aiming to get trimmer thighs or stronger quads, work those legs! They’re the biggest muscles in your body, so you’ll be burning the maximum number of calories and building the maximum amount of muscle, which in turn can help you burn fat faster. Jump squats, lunges, deadlifts, and running sprint intervals will all push your legs to their limit, giving you the full-body results you want.
For more workout tips, check out these 25 Weight Loss Tips From The World's Fittest Men!
Plan and Prep
Studies show that those who plan and prepare their meals ahead of time have better dietary habits, like eating fruits and vegetables, which can ultimately lead to weight loss. Slice fresh fruit and vegetables in advance, grill lean meats like chicken and wild salmon and make a big pot of quinoa to add to your meals throughout the week. If you stick to a constant eating plan Monday through Friday, you have a bit of wiggle room come the weekend.
Try Soccer-Inspired Plyometrics
When it comes to working out, we all want to do the exercises that will burn the most calories in the shortest amount of time. Thankfully there isn’t a shortage of options—almost every plyometric exercise fits the bill. My go-to plyo move is the toe tap. It elevates the heart rate right off the bat and when you do it, it feels like you’re dancing. Here’s how it’s done: Stand behind a box or a soccer ball with your arms at your sides and your feet together. Quickly bend the right knee and lift the foot, lightly tapping it on top of the box or ball. Immediately jump the right foot back to the floor and tap the ball or box with your left foot. Continue alternating feet and swinging your arms in opposition to gain speed. Do three 30 second-rounds to outrun the fat!
For more ways to whittle your middle, check out these 40 Ways to Lose 4 Inches of Body Fat!
Keep Your Gym Gear Near
Keep a bag of workout gear in your car or at your office so you’re always prepared to sneak in a gym session or walk outside whenever time allows.
Visualize the Win
About to reach into the fridge to grab a snack? You’re bound to opt for something healthy (like these 50 Snacks With 50 Calories or Less) when you have an image to remind you of your goals pined to the door. Is there a dress or bathing suit you’re dying to fit into? Stick a photo of it up there. You’ll be amazed how effectively seeing a visual cue will keep you on track.
Vibe with the Rhythm
People think working out at home is boring because it lacks the energy and vibe of a gym. But in truth, breaking a sweat in your living room can be extremely effective—and fun, too! Pump up some fast-paced music and match the rate of your workout to the rhythm. Jump squats, jump lunges, butt kicks and push-ups are among my favorite at-home exercises. Do 15 sets of each exercise back-to-back to elevate your heart rate and challenge your muscles. Repeat the circuit three to four times for a total body fat-blasting workout.
Change Your Perspective
Working out shouldn’t be viewed as something you have to do, like a chore; instead, view each workout as a privilege. If you approach your workout from a happy place, you’ll push yourself harder and remain more consistent with your routine, which will help you see results faster.
While watching Netflix isn’t inherently hazardous—unless you accidentally roll off the couch onto a hard floor—it does encourage binge-watching which is bad news for your waistline. Studies show that the more time you spend watching TV, the higher the risk for weight gain and weight-related disease. Netflix also lacks commercials—a prime time for sneaking in explosive, flab-incinerating exercises like jump squats and push-ups. Switch back to regular ol’ TV and keep your body moving through the commercials. Every bit of activity you can sneak in throughout the day is a step toward your goal weight.
You’ve heard it a million times before, but I’ll say it again: Drink more water! The reason: Staying hydrated makes you less inclined to overeat and it also helps to flush out toxins and diminish the appearance of bloat.
Sick of water? Although I don’t recommend sipping on sodas, if you have to have one stick to a sip that’s on the healthier side. ETNT’s exclusive report The 38 Top Diet Sodas—Ranked! can help you choose the smartest pick!
Sex won’t replace your treadmill, but it can raise your heart rate and activate your muscles—all while doing something pleasurable. And more importantly, it can help you maintain sound overall health. Studies have shown that having sex can help lower blood pressure and risk of heart disease. Now that’s a win-win!
Avoid Exercise ADD
You may have heard that mixing up your workout routine is a good thing, but it is possible to jump around from activity to activity too often. Chose a workout plan, and stick with it. The trick is to make sure it gets increasingly more challenging. Good, lasting results will come with time, patience and consistent discipline.
And to see the best weight loss results, avoid these 150 Worst Packaged Foods in America.
Move in All Directions
Most people’s workouts almost solely comprise forward and backward movements. This results in a number of muscles being overlooked and can increase your risk of injury. To challenge your body, stay safe and blast a ton of calories, incorporate Cuerpaso Multi-Directional Lunges into your workout routine. To work through the set, do a forward lunge, a side lunge to the right (be sure to keep your head and chest up), a backward lunge and then a side lunge to the left. Keep working through this circuit until your legs feel like Jell-O. Then rest 30 seconds and repeat again.
Celebrity fitness trainer Tadeo, who makes his debut on the new Spike TV reality fitness series "Sweat Inc." (November 17th, 10 PM) has trained some of the hottest bodies in Hollywood, including "Scandal" star Kerry Washington. As a contestant on "Sweat Inc." he shows the world why his signature workout Cuerpaso should be the next big thing.