Pick a day every other week where you have a controlled splurge. Now is the time to eat the foods you like. You still have to log your food, and you should not go over 1, calories of your daily caloric goal. The true trick to a successful cheat meal or cheat day is taking the time to enjoy it. If you want this program to give you the best results you can get, eat your extra calories with whole foods or protein shakes. This is going to give you the nutrition and recovery you need.
You would be surprised how much chicken you have to eat to equal a value meal at a fast-food restaurant. Supplements can be great for those who consistently workout, stay active, and eat relatively decent foods.
Look at supplements as a tool versus a miracle substance. An extremely popular supplement, whey protein is fast-digesting and they are great for building lean mass. Enjoy a shake whenever, but many prefer having a shake in the morning, post-workout, or both.
I absolutely love MTS Nutrition supplements — they are my go-to. BCAAs are a great source of amino acids and minerals that you can throw into water. You can achieve the same results by eating a well-balanced diet with a variety of meats, vegetables, and fruit. I personally prefer the taste of a BCAA to a soda. One of the most-studied sports supplements, creating is cheap and effective.
Check out my review of BodyTech Creatine Monohydrate — it goes over a lot of information about creatine. Although, the Optimum Nutrition Opti-Men vitamins are decent.
The trick is to perform the right kind of cardio exercises. That means no more getting winded climbing a flight of stairs. The type of cardio exercise we will implement is called high-intensity interval training — or HIIT for short. My guess is your answer is 12 minutes, right? You repeat that for 12 times… or however many you could make it through.
Remember, improvement and progress is key. One benefit is time. Cramming 30 minutes of boring mindless cardio into 15 minutes is nice, but the oxygen debt you create can release more growth hormone and burn calories post-workout.
Some studies suggest that excess post-oxygen consumption can help burn calories for up to 12 hours after your workout. Simply performing cardio exercises to create a calorie deficit for you to lose weight is not ideal. You will be skinny-fat, have no muscle tone, and be extremely displeased with your results. Strive for progression and you will make marked progress.
The rep goal system is pretty simple. This system works best if your working sets all use the same weight. Step back to starting position and repeat on left side. Repeat for 60 seconds. Core Kickbacks Start in a tabletop position with a weight in the right hand.
Pull the right elbow next to the ribcage. Squeeze the triceps to extend the arm, keeping the elbow in the same position. Repeat for 30 seconds on each side. Hammer Curls With Power Squat Stand with feet about hip-width apart, abs engaged as you hold weights with the palms facing in. Curl the arms up as you lower into a squat until the thighs are parallel to the floor.
Keep the arms curled up as you stand back up and slowly lower the weights for 4 counts. Side Lunge Row Hold a weight in your right hand and lunge out to the left side, taking the weight towards the left foot. Row the weight up and in, focusing on the back. Dips With Leg Extensions Sit on a step or chair with the knees bent and the hands next to the hips.
Push up onto the hands and keep the hips close to the bench. Bend the elbows into a triceps dip and as you press up, extend the right leg, reaching for the toe with your left hand. Repeat the move on the other side. Bridge With Leg Drop Get into a bridge position and lift the right leg off the floor, extending it straight up until it's perpendicular to the floor.
Keeping the foot flexed, slowly drop the right leg out to the side a few inches without moving the rest of the body. Bring the leg back to center and repeat. Standing Crossover Crunch Take the hands behind the head and bring the right knee up and across the body as you rotate through the torso, bringing the left shoulder towards the right hip.
If you know next week is going to be chaotic, then your best choice may be doing HIIT because it takes less time. Planning everything out can be tedious, but you have all the tools you need from here to get started. You have some goals in mind, you know the types of cardio and which one s best fit for you, and you know how to shake up your routine and adjust it as you progress.
What follows are sample programs together to give you an even better idea of how your cardio routine should look. Now you can plan out your new routine and get after your goals with purpose. The Goal: Cutting and fat loss. For more weights and cardio plans, nutrition tips, interviews and workouts, get TRAIN magazine direct into your inbox every month for free by signing up to our newsletter.
View Larger Image. Why plan your cardio for muscle or fat loss? Are you doing it right? What type of cardio are you doing? They are like mini programs inside of one much larger journey. Each week has 3 sessions for you to complete. This has an emphasis on higher rep ranges and exercises, that cover as many different muscle groups as possible for a full-body stimulus.
Weeks are a targeting phase where you will begin to shift focus on developing key muscle groups such as your butt, legs and abs. With all of these phases, the idea is to alternate between session 1 and session 2. It would take years and years of daily probably twice daily in all honesty training, along with many drugs and supplements to get anywhere near overly muscular. The purpose of these circuit-style workouts is to complete all exercises back-to-back with minimal rest times.
Author: Lee Bell January 6th
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