What you need to do…
– CARDIO – 5 to 7 days each week for 20 to 45 minutes
– RESISTANCE TRAINING AND MUSCLE DEFINING – 3 to 5 days each week for 15 to 45 minutes.
– EXTRA ACTIVITIES and MOVE MORE.
Don’t forget DIET and NUTRITION, too!
Cardio, Cardio, Cardio…
When it comes to leaning out and shedding that belly fat, cardio is king for burning calories. So, cardio has to be the bulk of your workouts. You should be doing some sort of cardio workout five to seven days-a-week.
CARDIO – 5 to 7 days each week for 20 to 45 minutes.
TYPE – ANYTHING sustained that keeps your heart rate elevated and makes you sweaty!
EXAMPLES – Running, treadmill, elliptical machine, stair machine, row machine, cycling.
TOP TIP – Be sure you have options, aka a backup plan. The most important part of the first two weeks is just doing something each day for cardio. So, schedule your cardio workouts, and mix it up if you want. A cycle class one day, and elliptical another, but have a plan in place in case you are sore or running late or whatever the excuse maybe. Can’t make the class? Hop on the stationary bike. Bikes are all full? Get on a stair machine? No time to get to the gym one day? Go for run. JUST DO SOMETHING.
RESISTANCE TRAINING AND MUSCLE DEFINING – 3 to 5 days each week for 15 to 45 minutes.
Alternate between these two workouts.
CHEST – Chest Press and/or Chest Fly Machine – 4 sets (of each if you do both), 10 to 15 reps, with 60 seconds of rest between each set.
BICEPS – Biceps Curls – 4 sets, 10 to 15 reps, with 60 seconds of rest between each set.
ABS – Any 2 exercises, 3 sets of each (6 sets total), as many reps as you can do, with 60 seconds of rest between each set.
LEGS – Squats or Leg Press and Lunges – 3 sets of each (6 sets total), 10 to 15 reps, with 60 seconds of rest between each set.
BACK – Lat Pulldown and/or Rows – 4 sets (of each if you do both), 10 to 15 reps, with 60 seconds of rest between each set.
SHOULDERS – Lateral Raises and/or Shoulder Press – 4 sets (of each if you do both), 10 to 15 reps, with 60 seconds of rest between each set.
TRICEPS – Cable Pushdowns or Extensions – 4 sets, 10 to 15 reps, with 60 seconds of rest between each set.
TOP TIP – For explanations of exercises and how to do them check out the link to our 101 series:
TOP TIP – For both CARDIO and RESISTANCE TRAINING, try to increase the length and intensity of your work outs as you progress.
EXTRA ACTIVITIES and MOVE MORE – You need to start making a conscious effort every day to be more active. Here are some suggestions:
–Take the long way. Every chance you get add more steps. Park further away and take the long way around the block or office. Walk to people’s desks instead of sending a message at work.
–Play a sport or do an outdoor activity. Adding in softball, basketball or any other sport once or twice a week helps define your muscles and burn more calories.
–Take a walk every day. Long walks every evening add up to more calories burned and they help your cause.
–Use the stairs. This will help tone your legs and butt. Never use the elevator. Even consider walking the stairs on your break
– Stand up more. Be conscious of standing up more in situations that have you sitting for long periods of time like watching television or working at a desk.
–Participate in playing with your kids, nephews, nieces. Instead of watching, actively get involved in their games. Join them at the park, riding bikes, etc.
–Don’t sit down when you get home from work or school. Get things done first. Make sure you accomplish an errand or two every day, such as cleaning or working on a home project.
The more you do, the more results you will get. Don’t underestimate the small changes and extra activities you do. Every little bit helps…that is the key.
Don’t forget to come back for the next two weeks of workouts and our nutrition and diet follow-up to help make you a lean pristine summertime machine!
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