Post by Admin on Jun 4, 2016 6:29:40 GMT
he next important thing is to get your body on a schedule. We are creatures of habit and your body is the cause. Your body needs to know what to expect and when to expect it. When you are consistent, your body will move in sync and it will amaze you.
You must develop a plan on when to eat, what to eat, when to work out, and most importantly...when to sleep. The best time to work out is in the evenings. Your body has been used all day, you have been fueling it all day eating...it is ready to get blasted.
You should wait for an hour after wake up to eat your breakfast. When you wake up, your body is in overdrive from resting. If you work out soon after you wake up and BEFORE you eat breakfast, you will burn up to 3 times the calories you would normally. This will also boost your metabolism so when you do eat, your body will take it in better and faster.
You should plan your meals about 2-3 hours apart. The next important part of the schedule is supper and working out. A lot of people think they need to eat before a work out. The answer is small yes but big no.
Your last snack should be healthy and full of fuel for the work out. When you get home from work, make a casserole or something. When it goes in the over, go work out. Hit the weights hard and heavy. Most work outs should only be 30-45 minutes. Your body then needs protein and refueled within the next 45 minutes after. The good thing about this is your body will break down and process the food even faster! Lastly, you should never eat within 3 hours of bed time.
So here is a good sample plan. Feel free to adjust to your schedule.
7am Wake Up
730am Cardio
8am Breakfast
10am Snack 1
12pm Lunch
3pm Snack 2
6pm Workout
7pm Supper
10pm Bedtime
Work Out Plans
This program is a 6 week program. In 6 weeks, your body is going to burn more calories that it is consuming resulting in the fat peeling off yet keeping the muscles pumped.
Each excersize in this phases are used in a particular format: 12 reps, 10reps, 8 eps with no more than 1 minute rest between sets doing about 70% of your 1 rep max.
Cardio workouts burn massive amounts of calories and your body can recover quickly as it is primarily your heart rate burning the calories. You can do cardio every day with out doing a lot of damage. Weight lifting is also very important to burn fat. Remember that a pound of muscle is quite a bit smaller than fat. Also, a lean body natually burns calories easier. So by building muscle and shedding fat, you will get that toned body.
To get that toned body, you will need to use light weights with high amount of reps. So let’s get started.
Phase 1
MONDAY
Machine Chest Flys
Machine incline presses
decline bench presses
Tricep dips
one arm triceps pushdowns
rope crunches
cable side crunches
TUESDAY
Reverse grip pulldowns
dumbell rows
lumbar extensions
preacher curls
concentration curls
barbell wrist curls
reverse wrist curls
WEDNESDAY
Cardio- 45 Minutes Cycling
THURSDAYS
Leg extensions
leg presses
hack squats
leg curls
straight leg deadlifts
seated calf raises
straight leg calf raises
FRIDAY
External Rotations
Internal Rotations
Cable Lateral raises
Machine lateral raises
rear deltoid raises
front deltiod raises
shrugs
Machine crunches
bench leg raises
SATURDAY
Cardio-45 minutes stair running or jogging
You must develop a plan on when to eat, what to eat, when to work out, and most importantly...when to sleep. The best time to work out is in the evenings. Your body has been used all day, you have been fueling it all day eating...it is ready to get blasted.
You should wait for an hour after wake up to eat your breakfast. When you wake up, your body is in overdrive from resting. If you work out soon after you wake up and BEFORE you eat breakfast, you will burn up to 3 times the calories you would normally. This will also boost your metabolism so when you do eat, your body will take it in better and faster.
You should plan your meals about 2-3 hours apart. The next important part of the schedule is supper and working out. A lot of people think they need to eat before a work out. The answer is small yes but big no.
Your last snack should be healthy and full of fuel for the work out. When you get home from work, make a casserole or something. When it goes in the over, go work out. Hit the weights hard and heavy. Most work outs should only be 30-45 minutes. Your body then needs protein and refueled within the next 45 minutes after. The good thing about this is your body will break down and process the food even faster! Lastly, you should never eat within 3 hours of bed time.
So here is a good sample plan. Feel free to adjust to your schedule.
7am Wake Up
730am Cardio
8am Breakfast
10am Snack 1
12pm Lunch
3pm Snack 2
6pm Workout
7pm Supper
10pm Bedtime
Work Out Plans
This program is a 6 week program. In 6 weeks, your body is going to burn more calories that it is consuming resulting in the fat peeling off yet keeping the muscles pumped.
Each excersize in this phases are used in a particular format: 12 reps, 10reps, 8 eps with no more than 1 minute rest between sets doing about 70% of your 1 rep max.
Cardio workouts burn massive amounts of calories and your body can recover quickly as it is primarily your heart rate burning the calories. You can do cardio every day with out doing a lot of damage. Weight lifting is also very important to burn fat. Remember that a pound of muscle is quite a bit smaller than fat. Also, a lean body natually burns calories easier. So by building muscle and shedding fat, you will get that toned body.
To get that toned body, you will need to use light weights with high amount of reps. So let’s get started.
Phase 1
MONDAY
Machine Chest Flys
Machine incline presses
decline bench presses
Tricep dips
one arm triceps pushdowns
rope crunches
cable side crunches
TUESDAY
Reverse grip pulldowns
dumbell rows
lumbar extensions
preacher curls
concentration curls
barbell wrist curls
reverse wrist curls
WEDNESDAY
Cardio- 45 Minutes Cycling
THURSDAYS
Leg extensions
leg presses
hack squats
leg curls
straight leg deadlifts
seated calf raises
straight leg calf raises
FRIDAY
External Rotations
Internal Rotations
Cable Lateral raises
Machine lateral raises
rear deltoid raises
front deltiod raises
shrugs
Machine crunches
bench leg raises
SATURDAY
Cardio-45 minutes stair running or jogging