May. 1, 2011
7 Step Slim and Toned Summer Swimsuit Program
Wow! We’re in May already…you know what that means. Summer is very close. Lately it feels like up here in the north east we go right from winter to summer. The spring feels too damm short.
Hardly gives us any time to prepare and that is exactly why I’m writing this post today. To prepare you for summer because in about 6 weeks it’s time to put that bathing suit on again!
Follow this plan from beginning to end and you’ll be much happier come June.
Step 1) Go in your kitchen and throw all the junk, processed and sweets out that are in your cabinets and fridge. Do it now!!
Step 2) Click hereand take this grocery list and go to the super market and stock up.
Step 3) Get your mindset right and laser sharp focus. Come up with a realistic and obtainable goal that you will be happy with how you want to look with your bathing suit on. How much weight will that equal to or how much muscle and fat loss do you need. Now take that total number and divide it by 6. Set a goal to lose or drop that much body fat each week. Make sure it’s a realistic number however and keep in mind that some weeks will fluctuate more or less than others. Don’t get discouraged if you didn’t reach a weekly goal; just work harder the following week.
Tell others of your goals, it often makes people more accountable if they tell important people in their lives about what they are trying to accomplish
Step 4) Now let’s figure out your workout schedule for your Slim and Toned Summer Swimsuit Program. Where to start then? First is to be realistic how often you can train. I tell people don’t try to get every day, just try to see how many days you can commit to and stick with. Decide the best place for you to train. Some people love the gym, it is an escape from everything, and others love being at home for the convenience.
Why does this matter? It will depend on what equipment you have available and how you might structure a routine. Some people may have cables, bands, squat racks, dumbbells available, while others may have a few kettle bells, sandbags, and a TRX. Neither is right, it is whatever keeps you motivated and focused.
Identify what obstacles you may foresee. The truth is we are all going to face challenges to our goals. See how many of these you have control over and what might be things you have to work around.
- Pick a scenario for how you can set up your workout schedule. Be realistic when choosing.
Scenario 1- 3 days/week am only
Scenario 2- 3 days/week pm only
Scenario 3- 3 days/week am and pm available
Scenario 4- 5-6 days/week am only
Scenario 5- 5-6 days/week pm only
Scenario 6- 5-6 days/week am and pm available
- Split your workouts between anaerobic workouts and aerobic workouts.
(Basically cardio vs. strength training/and high intensity cardio)
Aerobic Training Anaerobic Training
Examples:
Walking Sprinting
Running Strength Training
Jumping rope Boxing
Biking Callisthenic circuits
Swimming
When:
First thing in the morning or 1.5-2 hours after eating
Immediately after anaerobic training a small balanced meal
Source of fuel:
Oxygen (oxygen breaks down fat) Glycogen (sugar)
Main Benefit:
Oxygenates and breaks down fat cells Increased muscle, speeds up
metabolism, slows down
sugar to fat conversion.
Duration:
30-50 minutes lower intensity 30 sec-3 min high intensity
(95-85% of anaerobic threshold)
Step 5) You must eat 5 small meals a day Monday through Friday. Weekend will be 3-4 meals. Allow yourself 2 cheat meals a week of something you enjoy. Don’t over do it though!
Follow theses rules when eating:
- Balance (protein,carbs,good fats)
- Portions
- Frequency
On Sundays cook and prepare your meals.
- Bread chicken breasts and put in the sprayed pans and let bake in the oven about 12 minutes and then flip for another 12 min at 375 degrees.
- Cook rice in the rice maker separate.
- Sautee vegetables in wok with olive oil and seasonings. Make sure not to over cook and lose nutrient values.
- When rice is ready mix in with vegetables and their juices from the sauté.
- Chicken is finished so now piece out individual meals evenly in tupperware with a chicken breast and 1 cup serving of rice and veggies.
Separate your meals in tupperware whether used for lunch or dinner and are now ready to go for the week. Just keep in fridge and pack for work each day. Don’t forget to bring along your snacks too. (Fruit, organic yogurt, organic protein bar, protein shakes, ect.)
Click here and use this weekly scheduler to schedule your workouts and meals for the week.
Put this schedule up on your fridge!
Click here for sample meal plan:
Step 6) Now your actual workout:
I'm man enough to say this guy has it going on. He follows a holistic training program like us.
Click here for your Slim and Toned Summer Swimsuit Program anaerobic training plan (Strength training and higher intensity cardio)
Click here for your Slim and Toned Summer Swimsuit Program aerobic workout plan you can do on the treadmill to be in a good fat burning zone.
Step 7) Feel free to stop by my gym for help or contact me. I’m here to help.
Please let me know if…
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