- What's up guys?
It's Chris Heria.
Welcome to another vlog.
Today I'm gonna be showing you my evening routine
for burning fat overnight.
Let's head upstairs.
All right guys, I just got home
and I was starving so I had to go ahead and eat
but for dinner I had quinoa with carrots in it,
two chicken breasts and some broccoli
and speaking of eating dinner,
the last meal of the day is so important
because it usually determines
whether you keep the gains that you've made that day
and continue to make them throughout the night
on to the next day or lose gains
if you're not eating the right things.
So the things that you should be eating at night:
lean proteins with at least fat as possible
and making sure you're showing carbs
that have high nutritional value like broccoli and quinoa
instead of white rice or mashed potatoes.
Of course the white rice and mashed potatoes
are gonna have a lot more carbs in them,
but the nutritional value is gonna be significantly less
than the broccoli and the quinoa.
And of course, broccoli does not have that many carbs.
Although broccoli has a lot less carbs,
if your goal is to build lean muscle,
get shredded and burn fat overnight,
it's better to eat something that's gonna give you
a lot more nutritional value per carb
and you don't have to worry about overeating
or going over your carb limit or calorie intake for the day
and on the other hand, things that you should not be
eating for your last meal are things like
pizza, ice cream and processed foods.
Basically high calorie foods
that have very little to no nutritional value.
If you're eating pizza and ice cream for dinner,
these are the types of foods that have very little protein
which are one of the main building blocks
for producing muscle.
They're also really high in unhealthy fats and sugar
which are gonna kill your gains overnight
and can possible cause inflammation, trouble with sleep,
trouble with getting up in the morning
and even gaining weight
and that's why it's important to know what to eat,
what not to eat, having the proper evening routine,
choosing the right foods to supplement, it's to ensure
that you're getting results and burning fat overnight.
Now let's get this evening routine started.
All right this routine we're about to get into
is great to do at night
because it's a high intensity interval style workout
using low impact exercises
because they're easier on your body before bed
and the high intensity interval training style
is gonna ensure that you're burning fat overnight
well into the next day.
For those of you that are working out
and seeing muscle definition
but still have fat that you can't get rid of,
use this routine every evening
and you're gonna start seeing results.
This workout routine is gonna be eight exercises,
30 seconds each with as minimal rest as possible.
Now, there's not gonna be much talking after this guys,
we're gonna get right into it
so if it any moment you feel like you need to take a break,
it's better to slow down
or take a moment to catch your breath
and continue on than to completely stop and give up.
And remember, quality reps only.
You want to try to do every single one
as perfect as possible.
So if you're ready to get started,
the first exercise is switching side planks.
Let's get started.
(soft hip hop music)
- [Woman] Heria music.
- All right, moving on to the next exercise
we have handstand kick ups.
This is an exercise that you can do against the wall
if you cannot do it freestanding
and of course, take your time with this exercise.
It's definitely not a race.
You want to try to be as controlled
and as perfect as possible with every single rep,
and if you can't yet kick up against the wall,
then just try to kick up as high as you can
and come back down.
Let's go for it.
(soft hip hop music)
- [Woman] Heria music.
- All right, there we have the handstand kick ups.
Now, with handstand kick ups,
you can kick up with the left leg,
the right leg or both legs at the same time.
You should be training all three.
Next exercise we're gonna get into
is gonna be Russian twists.
All right guys, keep your core tight, legs straight.
Let's go for it.
Really twist your abdominals.
Remember to regulate your breathing.
In through your nose, out through your mouth.
(soft hip hop music)
Almost there, three, two, one.
All right, we're gonna go right into the next one.
That's gonna be pushups for 30 seconds.
You guys got this, let's get right into it.
All the way down, all the way back up.
(soft hip hop music)
- [Woman] Heria music.
- All right, let's turn right over guys.
We're gonna go right into bicycles without stopping.
Let's get it.
Leg all the way out, knees all the back in.
(soft hip hop music)
- [Woman] Heria music.
- Make sure to get that twist in there.
Five, four, three, two, one.
All right guys, next we're gonna go into
laying leg flutters.
We're gonna keep our legs up,
keep our legs tight, core tight
and keep your head up,
do not let your head touch the ground.
Squeeze your core.
(soft hip hop music)
- [Woman] Heria music.
- Three, two, one.
All right guys, now we're gonna go ahead and stand up.
We're almost through this evening routine.
We have side squats, so let's go ahead take a wide stance.
Now, since we're doing this for time,
we can really focus on the quality of our moves.
We're not actually counting the reps.
Try to do them as perfect as possible.
(soft hip hop music)
- [Woman] Heria music.
- All right, we are now getting into our last move
for this routine.
That's gonna be an L-sit hold.
We're gonna go ahead and max out this last one.
For everyone watching that can't eat do an L-sit,
you can ahead and do a tucked L-sit hold
or if you almost got the L-sit, try doing this L-sit
on a higher elevated surface so your legs have more room
if they can't eat come up and hold a 90 degree angle.
Eventually, you'll be able to develop the strength
to hold an L-sit on the ground,
so choose a progression that's gonna challenge you
but allow you to do it with perfect form
and then move on to the harder progressions
until you reach this one.
Let's go for it.
(soft hip hop music)
- [Woman] Heria music.
- All right, that is the last move of this evening routine
and as you can see, in just four short minutes,
I'm already breaking a sweat and burning fat
and when you train high intensity for intervals like this,
you're inducing an after burn effect
that's gonna last up to 24 hours
after you've completed your workout routine
and if this the time you completed your workout routine,
that means you're gonna be burning fat overnight.
Now, if you completed this routine one time,
that's a great start,
but eventually, you want to be able to do this
at least three or four times before bed
and if you're doing this once every night,
you're gonna quickly develop the strength
to be able to do it for multiple rounds
and if you've had a problem find the right routine
that's gonna burn fat and help you build lean muscle,
start doing this routine every evening
and you're gonna get those results.
Now, if you guys are hungry after you finish working out,
a great late night snack would be something
like casein protein or Greek yogurt.
That's slow releasing protein
that's gonna give you a constant release of protein
throughout the night,
helping you to make even more gains while you're sleeping.
And with that said, thank you guys so much for watching.
If you enjoyed the workout routine,
definitely smash that like button.
Comment down below, let me know what you want
the next video to be about and share this video
with a friend that's trying to get shredded from home
or needs a new evening routine
to start seeing some real results.
Remember, you can still make amazing results
without any equipment from your house
with the proper nutrition, workouts and workout programs
and if you're looking for my personal workout programs
that are gonna have you in the best shape of your life,
definitely make sure you download the Heria Pro app
in the app store and Google Play store.
You're gonna get access to my personal workouts
and routines that I've created with specific goals in mind
like burning fat and building solid lean muscle
and most importantly, not just looking strong,
actually being strong.
So join the millions of others that are doing
the workout routines on the Heria Pro app every day
and changing their lives for the better.
So if you haven't already,
download the Heria Pro app right now
on the app store or Google Play store
and have me as a personal trainer in your pocket
and don't forget to subscribe to the channel
if you haven't already.
I post every single Thursday,
2:00 p.m. U.S.A. Eastern Time and if you comment
within the first 30 minutes of any upload,
you always have a chance to win some free Heria apparel.
Don't forget if you guys want more of my content,
make sure you're following me on Instagram.
Almost every single upload,
I always do some type of giveaway,
so if you want a chance to be a part of that,
make sure you're following me on IG.
And finally guys, I'm dropping the workout music album
tonight at midnight.
I want you guys to listen to that album
every single time you train.
I made these songs specifically for you guys
to train hard to.
Make sure you're the first person
to get the album tonight at midnight, U.S.A. Eastern Time,
releasing across all platforms:
Spotify, SoundCloud, Apple Music, YouTube and even TikTok.
Share the album with everyone that you know that works out
and definitely let me know
what you guys think about the album.
I'll see you guys next Thursday,
2:00 p.m. U.S.A Eastern Time.
Mad love, peace out.
(soft hip hop music)
Smash that like button, guys.