So, I just wrote out this plan for a friend of mine who is hoping to drop 20 pounds in the next 50 days. I thought it might be something someone else might be able to use, so I posted it here. Obviously, feel free to change it up as you see necessary!
You can go to http://www.printablecalendar.ca/ and make up your own workout schedule/calendar. I've used this many times when I was doing P90X...to keep me on track.
You can fill in (using Microsoft Word) each day what you plan to do and then just print it out.
My suggestion is to try to do weights every other day-alternating with intense cardio sessions. For instance, M-W-F you might do an interval session where you do 10 minutes of weights alternated by 5 minutes of some kind of hard-core cardio (jumping rope, running, high-level elliptical) and then back to the weights. In my experience, alternating between these 2 is THE BEST way to drop calories. (but you can’t do it every day because your muscles need a chance to recover). So for instance, let's say that on M-W-F you did this:
5 minutes of mild-moderate walking on treadmill for warm up
10 minutes of weights focusing on chest and back work
5 minutes of running at a pace of 6 on the treadmill
10 minutes of weights focusing on biceps and triceps
5 minutes of jumping rope (HARD to do!)
10 minutes of weights focusing on shoulders and legs
5 minutes of elliptical machine (high level, high intensity)
5 minutes of stretching for cool down
That is a total of 55 minutes
On Tue/Thur/Sat you could do this:
5 minutes of walking/jogging for warm up
Begin circuit training: Go hard for 1 minute, then rest for 30 seconds (rest meaning walking or jogging in place)
High Front Kicks
Let's say you went through that circuit 2 times, doing each one for 1 minute and resting in between for 30 seconds. Then you could finish up with about 10 minutes of abs.
25 Side-to-Side crunches
25 Twist (punch across)
That should come up to around an hour as well.
Sunday could be your rest/stretch day...meaning no work out, but do take a few minutes to REALLY stretch out your muscles (think yoga or pilates poses)
Also, to help you with your eating, I suggest following a plan something like this:
Breakfast: 1 cup non-instant oatmeal w/ banana
Snack: Apple or orange
Lunch: 4 oz. chicken breast or baked fish with 1 c. squash and 1/2 c. brown rice
Snack: 2 c. celery with 1 TBSP. natural peanut butter
Dinner: 4 oz. chicken or fish, 1 c. asparagus, 1 c. zucchini, 3 cups salad greens
Snack/Dessert: 1 cup fresh fruit
Breakfast: 3 egg whites, 1 whole wheat toast, 1 turkey bacon
Snack: 1 c. bell pepper with 1 TBSP. light dressing
Lunch: 4 oz. chicken or fish, 1/2 baked potato, squash
Snack: 10 almonds, apple or celery
Dinner: 4 oz. fish or chicken, veggies, salad
Snack: 1 c. fruit
Basically, this plan gives you all your carbs early in the day and fills you up on water-filled nutritent-filled veggies in the afternoon/evening. It is very low calorie (around 1200) and you may need to add in some extra healthy snacks (such as almonds, fruit, low-fat yogurt) etc.
I have always had GREAT success following this eating plan. I don't do it perfectly, but if I at least TRY to stick t o it semi-closely, I will always drop weight.
To make it easy and less tempting to cheat, I usually make several chicken breasts on Sunday or Monday and sautee up all my squash, asparagus and zucchini. I cut it all up into bite sized chunks and measure it out and put it into containers in the fridge. I also pre-cook my brown rice. I chop up all my salad, celery, etc. The only thing you can't cook ahead is the oatmeal. It is totally gross warmed up the next day! :) (and I cut my apple up each day)
These are just some suggestions, but I know that if you get a plan and print it out and start marking it off...it will really help to keep you on track! You will NO DOUBT lose 20 pounds by your vacation this way!
Let me know if you need any explanations on the exercises I suggested. ---or if you have any questions!!
**Here are some suggestions for the weight days:
Chest & Back: Lying down chest press, push ups, Bent over rows, Back Flys
Biceps & Triceps: Bicep curls front, Bicep curls out (arms to sides not in front), Tricep kick backs, Tricep dips.
Shoulders & Legs: Squat with shoulder press, Leaning forward lunge with shoulder press, Calf raises, In & Out Shoulder Fly.
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