This post is to answer some of the questions I get regarding workout programming, whose I follow, my weekly split, how much cardio is included…..etc
I intend to share this plan with others once It is completed
I intend to offer a supplemental nutrition (macro counting/calculations) Option for better results
Workout Guides
If you’ve been interested in fitness for more than about an hour, you’ve seen training plans of every kind, by every person, with every kind of promise for success. I think people judge the credibility and effectiveness of plans based on the transformation pictures that are inevitably involved. I’ve followed some plans that I have really enjoyed and have pushed me to try new things and improve weak areas….and I’m thankful for those! The time came about three months ago that I wasn’t feeling challenged or excited about the plans that I had completed and instead of going to the gym without a game plan (never goes well), I got to work.
At this point, I know the balance of weights, cardio and combination movements that challenges me, while keeping my attention (never bored). Women (and men) who are looking to achieve physical changes can benefit most from pairing weighted movements with plyometrics/cardio “bursts” to create circuits. Weights challenge and build toned muscles through resistance, while cardio and plyometrics raise the heart rate to shed excess body fat to reveal the muscle. I know the question that inevitably follows--
“what if I don’t want to look bulky from gaining muscle?”
If you don’t want to look “bulky” you probably SHOULD build muscle because the same weight comprised muscle takes up much less space than fat (more compact on your frame). I may not convince you--but it’s extremely hard for women to gain substantial size muscle training this way. With medium rep ranges (10-20), you are not pushing your weight load to the max, but you are increasing blood flow and building muscle. A person’s DIET is the BIGGEST factor in your ability to gain muscle (and fat), so if that is in check-- a person will be slimming the fat WHILE creating muscle. Muscle has the ability to utilize stored calories (fat) even at rest. A person must be in a caloric surplus (eating more than the body utilizes) to gain muscle at all let alone quickly. Cardio "bursts" help to condition and increase your metabolism by using food to fuel your workouts instead of storing it.
Pairing two strength-focused exercises back to back followed by a cardio burst, you are keeping the heart rate elevated through the whole circuit to burn more calories overall. This method is very time effective because you can avoid some time on the treadmill or elliptical by knocking it out all at once!
By the way, aren't these socks so fun? Thanks, Happy Socks!
This particular training program was developed by me for me…..selfish right? I had just finished a summer of travel and more than my normal quota of treats, dinner dates, and cookouts. It was not created to lose weight, but I knew that would be a by-product.
The purpose was:
Challenge myself by increasing weights over time
Create a "split" (different muscles on different days) that included everything
Consistency with macros (and adjusting them as needed)
I love structure, so I created the plan knowing what I would need to do each day and how it would need to progress to challenge me from beginning to end.
I’m on week 2 and it’s meeting and exceeding my expectations. I put circuits together knowing they would be difficult, but "doable" and it feels SO good to cross each day off. The workouts typically take me 90 minutes, but could be shortened by minimizing some of the steady state cardio. I truly enjoy running or hopping on the stairmaster for 30 minutes before a workout since it’s so early in the morning and helps wake me up for the weights and plyo movements, but it’s not necessary for progress.
I'm also LOVING Outdoor Voices clothing line recently--giving lululemon a run for their money and that's saying a lot coming from me. I'll be doing a full review soon!
Each week has a broad overview and then each day has a specific plan with sets, repetitions, weights and cardio intervals:
Week 1
Monday- Legs/ 30 Minutes Cardio
Tuesday- Upper Body/Arms/ HIIT Cardio (high intensity interval training)
Wednesday: Abs/ Full Cardio
Thursday- Back/ 30 Minutes LISS Cardio (low intensity steady state)
Friday- Legs/ HIIT Cardio
Saturday or Sunday- LISS/Steady State (40 minutes)
Nutrition
I cannot stress enough that if I (and you) want the visible results of the hard work I put in at the gym, my diet has to be in check. That doesn’t just mean not eating more than I should, but also NOT UNDER EATING. These workouts are hard, and my body has to have the food to restore and rebuild muscles and to fuel the process that goes into cell and tissue repair in order to get up and do it again the next day.
Ok, so what's your point?
I intend to share this plan with others once I've completed it and made any alterations necessary. That includes pictures and videos to demonstrate exercises using proper form.
I intend to offer a supplemental service to help guide your through the nutrition component by assisting with macro calculations, recipe ideas, app usage, etc. This will help you learn the process for yourself and assist you in any fitness goals you might have.