![]() ![]() I would include calf work and I would increase the reps to at least 15. 1 Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Gaming Wiki Edits Taxonomy Home Edit Site Menu Mapping. You'll be doing the 8 sets of 8 reps approach, one exercise per body part, limit rest between sets to 20 seconds or less. Day 3: Chest, Shoulders, Triceps And Abs.Your split routine should look like this: For example, if you're on a treadmill, average between 2.8 and 3.3 mph.ĭepending on your recovery ability, you may want to reduce your leg work - I find when I do heavy leg work properly, I'm too sore to do a lot of cardio. If that's not possible, do it before eating your big evening meal. You will want your cardio, depending on your metabolism, to go 30-45 minutes 4-5 times a week in the morning on an empty stomach. For cardio, I recommend recording time spent doing the exercise, speed and calories burned. In your workout log, record your cardio workouts as well as your weight workouts. Supplementsĭefinitely keep a food log and a workout log, monitor everything you eat, break it down into calorie, protein, carb and fat proportions and total it at the end of the day. I would not go below 12 calories per pound of body weight, and I would work down to this in 250 calorie increments. You want to increase your activity levels to limit calorie reduction. But this type of thing must be reasonable, you don't want to reduce so low you're starving. In Week 3, add in the Tabata 2 circuitChoose. Restart the timer and repeat the circuit twice more. Start with Tabata 1, performing all eight moves in the circuit once through for the 20-second work cycle (four minutes total), then take two minutes of rest. I would reduce calories by 250 a week, monitor your results after two weeks, then reduce another 250 per week if need be. Beachbody On Demand 75+ fitness and meditation programs, nutrition plans, recipes, and community support Over 1,800 available workouts plus live classes 14-day free trial for Beachbody On Demand only 119.98 for annual plan of Beachbody On Demand, plus 19. Each cycle should include eight rounds of work (20 seconds) and recovery (10 seconds). If you have a lot of fat to lose, I suggest a reduction of calories along with the tips given above. If you want this to work, there can be no pigging out, no junk food binges. Eat 5-6 times a day, but remember to eat sensible portions, eat until you are almost full. Your last meal of the day should also be a small protein shake to help prevent muscle breakdown while you sleep. Don't forget to have a post workout drink of fast carbs and protein and don't forget to start your day with a small protein shake (before you do anything). Eat fibrous carbs, like salads, at night. Eat most of your carbs in the morning and afternoon. 0:00 / 1:47:18 The Beach Boys - Full concert - live - LA Fleet Week - San Pedro, Los Angeles CA - SeptemJackie C 2.97K subscribers Subscribe 45K views 4 years ago LA Fleet Week 2018.
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