Time to stop messing around. We're a little over a month to the first long weekend of the summer. And we have two options.
i) Same outfit as last year. Long sleeve shirts all summer, shorts past our knees, no bathing suits, and long sleeve outfits to every wedding we attend this summer.
ii) Shirts off, sleeveless dresses, hands in the air, rockin' summer good times!
I hope you'll choose the latter, and say goodbye to the former.
On that note, you should be on your way out to the grocery store to shop and prepare for your meals for the next 7 days, and planning your next 7 days of fitness according to these guidelines.
Monday
Turbulence Training workout, of course. Switch things up today. Where it calls for a barbell exercise, switch to dumbbells (i.e. do a dumbbell chest press instead of a bench press). Or if you are having trouble with your lunges, switch to split squats. And if you are hitting the bodyweight workouts, substitute in a harder pushup into your workout.
"I've found the various Turbulence Training programs to be tremendous. The supersets allow one to get a lot of work done in a short period of time, which greatly reduces the time commitment necessary to see real progress, while the non-competing nature of the supersets enables steady strength increases. For people who want a real workout, without spending hours in the gym, the Turbulence Training programs are, to me, the best way to go."
Mike Adams,
Tuesday
Get 30 minutes of enjoyable exercise. It could be traditional cardio, running errands, housework, manual labor, or your favorite sport. Just make sure to be active everyday.
Finish your activity with some sort of relaxation techniques. It could be deep breathing, some easy yoga postures, or some visualization methods. Whatever you do, give yourself a few extra minutes to relax and remove the stress of your workday.
Wednesday
Turbulence Training workout. Sandwich your workout between two high-protein snacks to give your muscles the nutrients they need to recover and re-build.
Thursday
30 minutes of activity. Review your vegetable intake. You should be getting at least 5 servings per day, but try to get up to 8 or even 10 servings per day. Focus on leafy, green vegetables - broccoli, spinach, asparagus, green beans, green peppers, etc.
Friday
TT Workout. Summer is just under 2 months away (officially). But we've had some nice sunny days where sleeveless outfits have been the norm. Time to show off your arms.
"It amazes me that I'll be 45 with in June with 3 kids and I'm 5'4" weighing 114 lbs now (lean). Thanks again for an amazing result! I love it!!!"
Annabelle Logan (uses Turbulence Training)
Saturday
30 minutes of activity. Connect with your social support group. And call another friend and invite them to get commited to losing fat and improving their health. Help them out and compare solutions to the obstacles that prevent you from eating properly or exercising.
Sunday
30 minutes of activity followed by your weekly plan, shop, and prepare routine.
Review your nutrition and make sure that you are keeping all sources of trans-fats out of your diet. Get rid of all the snack foods that contain trans-fats and other ingredients that you can't pronounce. Focus on fresh produce, and minimize the pre-packaged foods on your list.
Summer's coming, time to put the finishing touches on your physique,
CB
P.S. What if you are too busy to workout?
You can avoid the gym altogether with the bodyweight workouts, and you can even take your workouts outside.
"I have been pretty religiously following the 6 month bodyweight program and have really enjoyed it. In phase 4 now, and I have been able to maintain my weight (an issue for me) and even gain a little strength with only 3 30min workouts a week - which is great because I used to work out 4 or 5 days a week for 1.5 hours. With 3 kids under 5 - I need the time! Thank you - Thank you!"
Steve Nykerk
Click here to get started building your summer body with the 6-Month Bodyweight Workout.
No comments:
Post a Comment