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DAY 54

HAPPY BRAIN - HEALTHY BODY

EXERCISE:

Strength & Hypertrophy Training

NUTRITION:

Calorie Deficit

BE HAPPY:

Choosing Better Beverages

*Refer to your Exercise Log & Nutrition Log from your welcome packets.

 ABOUT THIS WEEK 

Get this week's scoop from your coach

BE HAPPY.

CHOOSING BETTER BEVERAGES

USE YOUR JOURNAL TO REFLECT 

NUTRITION.

CALORIES:

DEFICIT

Today is a calorie deficit day, meaning you should be consuming less calories than you do on a maintenance day. We outlined three options in your welcome packet; you can aim for any three that you wish. The goal is to keep your calories lower than you do on maintenance days in order to ensure weight loss success!

EVERYDAY CHALLENGE

DRINK 8, 8 OZ OF WATER TODAY

QUICK TIPS

FILL OUT YOUR FOOD LOG

TAKE YOUR MULTIVITAMIN

LOG YOUR SLEEP HOURS

Typical shoppers spend 60 to 80% of their time pushing their carts up and down aisles aimlessly, buy up to twice as much (and more of the unhealthy choices) compared to those who shop with a list and stick to it.

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Strength & Hypertrophy Training

Strength training, like all types of training, has its own focus in terms of set and rep ranges. The two general ideas of strength training are to build functional and core strength and to promote more lean muscle tissue growth. These will allow us not only to perform activities more efficiently, safely and effectively, but will also build more metabolically active tissue. Let us make one thing very clear: strength training does not always mean you will build size and get bulky. That is a possibility if you wish to do so, but general strength training can build strength and promote lean muscle mass accumulation without making you bigger. It is, however, worth noting that muscle does weigh more than fat - so if you see a minor bump on the scale, it does not mean you are plateauing your weight loss. In order to sustainably lose weight, we must first boost our metabolically active tissue, and therefore our metabolism, with strength training. Each of the movements you will be performing are meant to be compound, functional movements. That is to say they will involve more than one muscle group at any given time and will force core activation.

MUSCLE FOCUS

EQUIPMENT NEEDED

DIFFICULTY

MODERATE

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5 MIN WARM-UP

PICK 5 DIFFERENT EXERCISES

5 EXERCISES | 30 SECONDS EACH | NO REST | 2 SETS

PUSH PULLS

HIGH KNEE MARCH

ARM CIRCLES

DEEP SQUAT

ARM & HIP ROTATIONS

FLUID WARRIOR

TORSO ROTATIONS

UP & OUTS

BOXER SHUFFLE

JUMPING JACKS

TODAYS WORKOUT

Today is a traditional workout. Perform one exercise at a time and complete all sets before moving onto the next exercise. Be sure to get adequate rest between sets. Pace yourself and take additional time if you need it. Prioritize good form over completing all reps and sets.

EXERCISE

SETS

REPS

REST

2 MIN
2 MIN
2 MIN
90 SEC
90 SEC
90 SEC
2 MIN
1 MIN

8
12
10
10
10
15
12
8

6
4
5
5
5
4
4
5

Banded Lat Pulldown
Bent Over Row
Plyometric Box Step-Ups
Froggers
Plank Hops
Plank Jacks
Seated Banded Row
Overhead Press

WORKOUT VIDEO.

Strength & Hypertrophy Training

THIS WEEK'S FEATURED MEAL

Easy Salmon Dinner

Click the link below for the recipe and instructions.

CALORIES:

689 kcal

PROTEIN:

30 g

CARBS:

75 g

FAT:

30 g

©2019 by SoulFit LLC