The warm breezes have already started and our air conditioner is getting zero breaks right now…..the countdown to SUMMER is here!
We have less than 6 weeks to summer and I am pumped!
I get excited at the prospect of a fun summer every year, but this summer will prove to be particularly memorable.
How about you? Are you entering into warmer weather ready to take on the season? OR do you perhaps feel as though you wish you had a few more weeks to prepare?
Have no fear!
Today I have some workouts for YOU to implement over the next 6 weeks that will help to tighten your muscle and shed excess fat. All you need is consistency and a bit of a tweaked nutrition plan (see more below).
ENJOY! Oh, and cut your body some slack……it’s been there for you all along. So learn to work WITH it, not against it.
Here’s the deal; you HAVE to lift some weights in order to get that tight and “toned” look you say you want. So, that’s what you’ll be doing.
Three days a week, you’ll be hitting the iron. Monday and Friday will be lower body days, while Wednesday will etch in the upper body.
Tuesday, Thursday and Saturday will be cardio days, adapted to get the most results in the minimum effective dose.
Your cardio will be performed in a 2-1 ratio of work to rest. If you are not quite ready for this intensity, try a 1-1 ratio and build up. IF you stay consistent, you’ll feel better in no time.
The minimum effective dose is 20-40 minutes of this type of cardio. If you have a lot of fat to lose, opt for 40 minutes. If you’re just starting out, try 20 and move forward as you can.
Some examples are as follows:
- Treadmill climb. Warm up for 5 minutes, then set the incline at a level 3 and speed between 3.5-4.5. Walk this for 1 minute. Lower the speed to 3.0-3.5 and take the incline between 12-15. Walk this for 2 minutes. Repeat for the duration of your workout, finishing with a cool down walk for 5 minutes.
- Step mill. Start with a 3-5 minute easy warm up at a level 3. Take it to a level 6-8 for 1 minute and then a level 8-10 for 2 minutes. Repeat for the duration and end with a 5 minute cool down.
- Tread Jog. Warm up 3-5 minutes. Take the speed to a fast paced walk for 1 minute, then jack it up to a jog for 2 minutes. Repeat for the duration and end with a cool down walk.
Lower body days you will focus on ALL the muscles of your lower body PLUS a little bit of abdominal work. Warm up for 5-7 minutes beforehand.
SQUATS. 1 set of 20 reps to warm up, then 3 sets of 10-15 as heavy as you can.
LEG PRESS. 3 sets of 10-15 reps
DEADLIFTS (bar OR dumbbells). 2 sets of 10-12 reps
LEG EXTENSIONS. 3 sets of 10-15 reps
LEG CURLS (seated or lying) 3 sets of 10-15 reps
CALF RAISES. 2 sets of 15 reps
BACK EXTENSIONS. 2-3 sets of 10-20 reps (no weight added)
PLANK 60-90 second hold, 2-3 sets
Make sure you foam roll, stretch, and cool down before you leave.
Upper Body Day will give you a well rounded physique and bring balance to your entire body. With tank top season right around the corner, this workout will build muscle and confidence.
Warm up for 5-7 minutes. I recommend foam rolling beforehand.
BENCH PRESS (or dumbbell chest press) 1 set of 15 reps, 3 sets of 10-12 reps
SEATED DB OVERHEAD PRESS 3 sets of 8-10 reps
DB ROW 3 sets of 10 reps
LAT PULLDOWN 3 sets of 10 reps
DB CURLS 2 sets of 10 reps
TRICEP PUSHDOWN (or seated dip) 3 sets of 10 reps
CAPTAIN’S CHAIR (or hanging) LEG RAISES 3 sets of 10-30 reps
Make sure to foam roll, stretch and cool down.
Need help with the weight? Check out THIS POST on how heavy you should go.
All the workouts in the world will not help if you aren’t fueling properly.
Instead of focusing on taking away, try to focus on upgrading your nutrition. Make pre and post workout meals your top priority for the first week. Your macros surrounding your workouts should have higher carbs and fewer fibers and fats. My go-to of the moment is cream of rice mixed with a scoop of whey protein. I eat it cold pre and post workout and it tastes like pudding Other options include whey protein shakes (some, Like LABRADA offer the perfect ratio of carbs, fats and proteins ready to drink), raisins, rice cakes, toast, lean lunch meat, etc. A pre-workout should be taken in 30-45 minutes prior to hitting the workout. Post workout protein uptake usually happens within 30 minutes, BUT research has shown that the body is susceptible to greater protein uptake up to 2 hours post workout. In other words, don’t let that be a stressor.
Protein intake does NOT need to exceed your need. In order to create a lean physique you do need an adequate amount of protein. Try eating protein at every meal to ensure an adequate intake. Vary your protein for maximum satiety. You can try chicken, turkey, fish, lean red meats, game, whey, casein, cottage cheese, yogurt, etc. Take the time to explore and see what works best for you.
Drink PLENTY of water throughout your fat loss phase. I suggest aiming for a gallon a day for most (your tea and coffee intake can count towards this), but start where you are and add daily.
Remember, the body needs TIME to change. You can expect GREAT improvement with this workout plan in just 6 weeks, but ONLY If you are vigilant and consistent. If you have a lot of fat to lose, know that these 6 weeks will give you a large jumpstart, so don’t get discouraged. Be kind to your body and it will return the favor.
See you soon!