EXERCISE:
Strength & Hypertrophy Training
NUTRITION:
Calorie Deficit
BE HAPPY:
Choosing Better Beverages
*Refer to your Exercise Log & Nutrition Log from your welcome packets.
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.
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
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
Banded Lat Pulldown
Bent Over Row
Plyometric Box Step-Ups
Froggers
Plank Hops
Plank Jacks
Seated Banded Row
Overhead Press
6
4
5
5
5
4
4
5
8
12
10
10
10
15
12
8
2 MIN
2 MIN
2 MIN
90 SEC
90 SEC
90 SEC
2 MIN
1 MIN
WORKOUT VIDEO.
Strength & Hypertrophy Training
THIS WEEK'S FEATURED MEAL
Easy Salmon Dinner
Click the link below for the full recipe and instructions.
CALORIES:
689 kcal
PROTEIN:
30 g
CARBS:
75 g
FAT:
30 g
Check Out Your Meal