Summer Workouts Article 1

If you are interested in Summer Workouts, Slimming, Tone-up, Take Shape, Dieting, Good Nutrition, then please read-on!

Take Shape and Tone-up!

4-Week Get Ready for Summer Plan!

-For Beginners and Intermediates, Men and Women

By David Gluhareff, CFT – ISSA – www.trainwithdave.com

Month One:
(Goal is to get consistent with a weight training routine and a cardiovascular routine and start a healthy eating meal plan.)

Meal Plan:

Meal one (breakfast) – Whey Protein shake upon waking

Meal two (Mid-morning)– Oatmeal or Cream of Wheat and egg whites

Meal three (lunch) – lean white meat (chicken, turkey, pork loin or fish) and complex carb (sweet potato, brown rice, whole grain bread, whole wheat pasta) and veggie

Meal four (late afternoon) – yogurt and an apple or pear or just a meal replacement shake (MRP)

Meal five (dinner) – lean white meat (chicken, turkey, pork loin or fish) and a green veggie (broccoli, asparagus, cucumbers, spinach, greens, green beans, etc.)

Meal six (2 hours after dinner) – Casein based protein shake that will feed your muscles for along time over night.

Meal tips!

- Always have a Whey Protein shake immediately after your workout.

- Drink only water and lots of it all day everyday.

- Do not miss meals because it will slow down your metabolism.

- Do not eat until full, only satisfied.

- Eat your bodyweight in protein throughout the day (Example – 200 pound person eats 200 grams of protein)

- Eat half your bodyweight in carbs throughout the day (Example – 200 pound person eats 100 grams of carbs)

- Do not try to take in any extra fats since you will be getting some fats from your meats and other foods already.

- Take a multi-vitamin/mineral daily.

If you are interested in Summer Workouts, Slimming, Tone-up, Take Shape, Dieting, Good Nutrition, then please read-on!

Workouts:

* Always warm-up for at least 10 minutes before you workout by doing a light walk or bike.

Week one – 3 days of the week, with at least a day off from the weights in between, you need to do the following routine at the gym: 2 sets of 12-15 reps – chest press machine, lat pulldown machine, biceps machine, triceps machine, shoulder press machine, leg press machine, and abdominal machine. For cardio you need to get a walk in for 20 minutes after weights workout.

Week two – 3 days of the week, with at least a day off from the weights in between, you need to do the following routine at the gym: 3 sets of 12-15 reps – chest flye machine, back low-row machine, lateral shoulder raise machine, leg extension machine, leg curl machine, and abdominal machine. For cardio you need to get a walk in for 25 minutes after weights workout.

Week three – 3 days of the week, with at least a day off from the weights in between, you need to perform the following routine at the gym: 4 sets of 12-15 reps – chest press machine, chest flye machine, back low-row machine, lat pulldown machine, shoulder press machine, lateral shoulder raise machine, leg press machine, leg extension machine, leg curl machine, and abdominal machine. For cardio you need to get a walk in for 30 minutes after weights workout.

Week four – 3 days of the week, with at least a day off from the weights in between, you need to go outside and do the following routine: warm-up, 4 sets of 20 reps – push-ups, lunges, crunches, supermans on your stomach for low-back, squats w/out weight and standing toe raises for calves. For cardio do a 30-minute walk directly after the workout with 5-one minute jogging intervals throughout the walk.

If you are interested in Summer Workouts, Slimming, Tone-up, Take Shape, Dieting, Good Nutrition, then please read-on!