We’ve all seen the couch to 5k programs. That’s nice in all, but as you know, from reading this blog there is way more to being in shape than running (especially running at a slow pace).
First off, check your diet plan. I’ve been following the primal blueprint and i LOVE it. It breaks it down so simply. Eat loads of lean protein and healthy fats and only 50-75 grams of carbs per day. A few days ago I talked about the food diary I’ve been keeping. I can’t even express what a difference having that tool has helped me! Stick to the diet and you are on the fast track to fat loss and health!!
Next, get yourself some new shoes or a new workout outfit. Something to motivate you to get dressed for your workout. Getting there is always the hardest part!
Figure your plan. Are you going to workout at home, at a large gym, or a crossfit gym. If the first two, then your approach will take more planning. If a crossfit gym, talk to your trainer and they can customize a plan for you and keep you accountable!
Now, start slowly! Especially if its been a long time since you’ve worked out. So many people are so excited at the beginning that they get dizzy, faint, throw up etc. This can be a huge stumbling block. If you go for your first workout and it makes you sick, you will be less likely to continue it. So, do some slow rowing or inclined treadmill for about a week just to get your body used to moving and your heart and blood used to pumping. If you feel good this first week, you can up your intensity on the treadmill or row machine or other type of cardio.
After this week of light cardio you will start to incorporate body weight movements. This means squats, push ups, planks, sit ups. Get comfortable with these movements! Try doing circuits with these movements. Example- 4 rounds of 25 squats, 20 sit ups (not crunches!)15 push ups and 30 second plank hold. So in case this is hard to understand…all of the above exercises would be considered 1 round. Find other body weight movements and mix and match them all like we did above. Lunges, assisted pull ups, hand stands, jumping squats, burpees. There are endless combinations. You want your whole circuit workout to be about 20 minutes long and try to keep it at a good intensity.
Week three you should start incorporating light weights with your body weight movements. Try some weighted lunges with a dumbbell in each hand. Try stepping up onto a box about 18″ high with your dumbbells. Find a trainer or study proper technique and do some deadlifts, back squats, bench press, shoulder press with a light-ish weight.
example of a workout for week 2 rounds of 50 weighted lunges with 10 lb dumbbells (1 lunge equals 1 rep, so 25 each leg) 150 jump rope singles and 20 push ups.
Week four continue your light weight/body weight movements but now find a day to do some interval training outside or on the tread mill. Interval training is a more intense and specific workout than just jogging on a treadmill. Example of interval training. Sprint your fastest 100M then rest for 90 seconds. repeat until you’ve completed 8 rounds.
Week five, up your weights with your bigger lifts (deadlifts, bench and shoulder press, back squats) even if its only by 10 pounds. Pick two days (not consecutive, though) that you will do stregth training. Do 4 rounds of 10 back squats with each round getting a little bit heavier.
Weeks six it all comes together. Workout week should look as follows
Day 1 Body weight workout (no longer than 20 minutes) followed by and interval workout
Day 2 Heavy weight training day
Day 3 body weight workout
Day 4 Rest!!!
Day 5 Body weight workout followed by interval training
Day 6 Heavy weights day
Day 7 Rest!
None of these workouts will exceed 45 minutes. Interval workouts are only about 15 minutes long, but keep in mind they are always at a high intensity. And make sure that you are drinking enough water and getting enough protein!
There you have it! Be ready for that swimsuit season!!