Are your workouts working out for you?
First look at the format, and there better be a format, not just a bunch of stuff thrown together with no reasoning.
optimally, each muscle group needs worked twice a week with proper intensity. For beginners once a week is great, but for more experienced lifters twice a week is best.
there should always be a clear intent for the day. Upper body, lower body, cardio, or full body.
there should always be an intended muscle group, which needs to be the limiting factor in the workout. Otherwise you're not going to get the results you want.
Why not more? I think I need more!
if you have proper intensity twice a week is best. This allows you to work hard but also have proper time between workouts for recovery.
if you think you need more volume, chances are you don't. You need more intensity. You never want to sacrifice form or range of motion but you need to work hard enough to have a good muscle breakdown. That will result in you being sore for a few days, meaning you want be able to workout at optimal intensity during that soreness phase. *it should always be a good muscle soreness, NOT joint pain/soreness.
Not convinced, I still think I need more.
first ask yourself these questions:
am I getting 8+ hours of quality sleep per night (not just laying in bed awake watching tv or on my phone)?
Do I know exactly how many calories I'm getting in (including protein, carb, and fat breakdown)?
How's my hydration (including little to no alcohol or sodas, and getting electrolytes)?
these are tough questions to answer but they are all very important to everyone health and fitness journey. Especially when you start to want more and more out of your workouts.
There's bodybuilding, CrossFit, Power Lifting, Olympic Lifting... what's best?
it depends on where you're at with your fitness journey. Start with body weight, then progress to dumbbells/kettlebells, then a barbell. Once proficient you can mix them all in!
regardless of your style, there need to be muscle breakdown. That muscle breakdown needs to be in the intending muscle group. There should be no other limiting factors. Meaning:
if you're trying to crush a CrossFit workout but your skill or mobility won't allow for proper movement/intensity - that might not be the optimal workout style.
if you're trying to learn kipping pull ups or muscle ups but your shoulder aches - that's definitely not an ideal workout/movement.
if you're trying to back squat a ton of weight but you can't perform a proper air squat - that is not the best exercise to work on.
if you're trying to back squat to grow your legs but your back hurts so you can't add weight or reps - that won't help you achieve your goal
if you're trying to squat snatch more wight but your balance/technique is off resulting in joint pain - that program/movement is not optimal
in all the above scenarios you are limited by something other than an intended muscle group. Which means, long term steady progress will not be achieved.
Summary/quick tips to remember:
there needs to be an intended muscle group in your workouts
that intended muscle group needs to be the limiting factor in the movement
you need to work the muscle enough that there is muscle breakdown
once you've broken down the muscle you need to recover enough (time off that muscle group, nutrition, hydration, and sleep) before working it again
Remember, muscle grows during recovery. So be sure to recover between hitting the same muscle group for optimal results!
Understanding Heart Rate Zones
To get the most out of your cardio workouts, and actually work towards your specific goal/intent, lets figure out each heart rate zone.
First, we need to find your max heart rate. Simply take 220 - age (ex: a 45 year olds max heart rate would be 175). Once you have your max heart rate, we can take a look at each zones target heart rate and their benefits.
Zone 1 (Recovery Zone): 50-60% of max heart rate.
This zone encourages the flow of blood, which is the key to maintaining a healthy heart and improving recovery after difficult workouts. Recommended for warm up and cool down exercises through your training sessions.
Zone 2 (Endurance Zone): 60-70% of max heart rate.
This zone enhances your endurance and the efficiency with which you use fat and carbohydrates as fuel. To burn more total calories you'll need to exercise for more time is this zone. It also strengthens the body to tolerate higher intensity training.
Zone 3 (Aerobic Zone): 70-80% of max heart rate.
Helps improve aerobic fitness (your body's utilization of oxygen) and delay the fatigue caused by lactic acid. Expands your blood vessels, enhances your lung capacity and makes your heart stronger so you can exercise longer before becoming fatigued.
Zone 4 (Threshold Zone): 80-90% of max heart rate.
For developing your high speed endurance and maximum performance capacity. Recommended for short periods of time. Not recommended for weight loss since operating at this zone burns carbohydrates and not body fat.
Zone 5 (Anaerobic Zone): 90-100% of max heart rate.
Short bouts in this high-intensity zone help to develop maximum performance and speed. Increases maximum sprint race speed. Here you're aiming to go as fast as you can for as long as you can.
Zones 1-2 (*mainly zone 2) are best for weight loss, but you need to stay in these zones for longer periods of time for the benefits due to the lower intensity (50-70% of max heart rate).
Zones 2-4 are best for improving overall fitness (60-90% of max heart rate).
Zones 4-5 are the best zones to maximize performance (80-100% of max heart rate).
Each zone has great benefits which is why we try to hit them all. We do our longer, slower days (aerobic capacity) and days with high intensity intervals. Our circuits are the same way. Some are 20-40 minute longer workouts where, hopefully, you pace yourself keeping your heart rate under control most of the workout. Some are intervals where you go 90% or harder with a very high heart rate during the working periods.
The Skinny on Fat
Benefits of fat:
Energy source, nutrient absorption (specifically vitamins A, D, E, and K), hormone regulation, brain health (specifically Omega-3's), skin health (specifically Omega-3's and 6's).
Types of fat
Saturated fatty: foods high in saturated fatty acids are usually solid at room temperature (like butter) and are often found in animal fat, palm oil, and coconut oil. Saturated fatty acids are found mostly in animal products: cheese, beef, pork, chicken, butter, full fat dairy, and egg yolks. There are also a few unique plant sources of saturated fatty acids such as chocolate and cocoa butter, coconut, and palm kernel oils.
Unsaturated fatty: typically liquid at room temperature. Foods that are excellent sources of monounsaturated fatty acids include olive oil; nuts such as almonds, cashews, and pecans; avocados; olives; and nut butters like peanut or almond butter. MUFAs are an important part of a heart-healthy diet, such as with the Mediterranean diet. Polyunsaturated fats are also a central part of a heart-healthy diet.
Trans fat: such as margarine and vegetable shortening, as well as fried foods such as French fries, doughnuts, fried chicken, baked goods, snacks, and nondairy coffee creamer. These fats adversely affect a range of CVD risk factors, including raising low-density lipoproteins (LDLs) and triglycerides, lowering high-density lipoproteins (HDL), and increasing inflammation.
Fat Myths
Coconut Oils: saturated fat, can be bad if you have high cholesterol, raises LDL. May raise HDL cholesterol. Limit if you have high cholesterol or heart disease.
Keto for Weight Loss: good diet for people with epilepsy. Not good for endurance athletes or high intensity workouts compared to a high carb diet. May lead to increase is LDL. Must focus on getting micronutrients
Fasted Cardio for Weight Loss: does not support long term weight loss, cant sustain performance
Low saturated fat reduces heart disease: may reduce risk of CVD if replaced with unsaturated fat.
Fat from red meat is bad for you: research has recently came out that fat from red meat is fine, its fat from processed meats you want to avoid (bacon, sausage, and hot dogs).
Animal fats good or bad: animal fats contain a mix of saturated, monounsaturated, and polyunsaturated fats. While some animal fats have been demonized in the past, recent research suggests that they provide all the benefits of healthy fats.
8 Healthy food, high in healthy fats:
Avocados
Eggs
Fish (*tuna, salmon)
Nuts
Full Fat Yogurt (*low fat yogurt may include extra sugar)
Chia Seed
Flaxseed
Fitness/Nutrition Myths
Myth 1) All calories are equal:
The calorie is a measurement of energy. However, this does not mean that all calorie sources have the same effects on your weight. Different foods go through different metabolic pathways and can have vastly different effects on hunger and the hormones that regulate your body weight. For example, a protein calorie is not the same as a fat or carb calorie. Replacing carbs and fat with protein can boost your metabolism and reduce appetite and cravings, all while optimizing the function of some weight-regulating hormones. Also, calories from whole foods like fruit tend to be much more filling than calories from refined foods, such as candy.
Myth 2) You must give up all your favorite food to lose weight:
You don’t have to give up all your favorite foods when you’re trying to lose weight. Small amounts of your favorite high-calorie foods may be part of your weight-loss plan. Just remember to keep track of the total calories you take in. To lose weight, you must burn more calories than you take in through food and beverages. So enjoy favorite foods from time to time, but don't overdo it creating a calorie surplus.
Myth 3) Grain products such as bread, pasta, and rice are fattening. You should avoid them when trying to lose weight:
Grains themselves aren’t necessarily fattening, or unhealthy Although substituting whole grains for refined-grain products is healthier and may help you feel fuller. Whole grains provide iron, fiber, and other important nutrients. Remember, fiber is great for controlling cravings, blood sugar, and helps you feel fuller longer.
Myth 4) Dairy products are fattening and unhealthy:
Dairy products are an important food group. They have protein your body needs to build muscles and help organs work well, and calcium to strengthen bones. Most dairy products, such as milk and some yogurts, have added vitamin D to help your body use calcium.
Myth 5) Lifting weights is not a good way to improve your health or lose weight because it will make you “bulk up.”
Lifting weight is a great way to control your body weight, as it will increase the amount of calorie-burning muscle. Therefore, building muscle aids in burning more calories. Which will assist in creating a calorie deficit needed for weight loss. Furthermore, building muscle is the best and fasted way to "tone up." Research shows you burn more calories lifting weights than doing cardio alone.
Myth 6) Eat low-fat foods:
Eating low-fat foods can actually cause you to gain weight. Many reduced-fat products contain added sugar to make up for flavor lost with less fat. People tend to feel less satisfied, eat larger portions, and gain weight. Our bodies need fat to make hormones, insulate our organs, and fuel our brain and heart. The key is to limit foods high in saturated fat, such as fried foods. Choose healthy fats: olive oil, avocados, nuts and seeds.
Myth 7) Nutrients from vitamins are the same as nutrients from food:
There’s no research to show whether we absorb the same amount of vitamins from supplements as we do from food. Whole foods also offer fiber, protein and complex carbohydrates that fuel our bodies. You can think of multivitamins as an insurance policy. If you’re missing some nutrients, a multivitamin may be helpful, but it’s not a replacement for nutritious foods.
Myth 8) Eating eggs increases cholesterol:
In the past, eggs were linked with an increased risk of high cholesterol and heart disease. It’s now widely accepted that the cholesterol found in food does not impact the cholesterol in our bodies. Eggs are a great source of vitamins, protein and healthy fats.
Myth 9) Smoothies and fruit juices are good for you:
You eliminate fiber when you process fruit to make a smoothie or juice. While you still get nutrients from your fruity drink, you miss out on fiber’s benefits, including feeling full longer. It also helps regulate blood sugar and keeps your digestive system on track. Tip: make your own fruit smoothies made from real fruit, not sore bought juices.
Myth 10) Skipping meals is a great way to lose weight quickly:
While creating a calorie deficit is essential for weight loss, this is not the best way. Skipping meals can slow down your metabolism and actually make weight loss harder, among other harmful effects. Eating regular meals helps you regulate your metabolism and give your body a consistent supply of nutrients, which is vital for maintaining a healthy weight over time.
Soda Info
Why You Should STOP Drinking Soda Pop
Americans consume close to 50 billion liters of soda per year, which equals about 216 liters, or about 57 gallons per person. This is a staggering amount of sugar, and it is the worst kind known as Fructose, in the form of high fructose corn syrup. Unfortunately, high fructose corn syrup, in the form of soda, has become the #1 source of calories in the United States, and it is the primary cause of obesity. Just one extra can of soda per day can add as much as 15 pounds to your weight over the course of a single year!
The Affects Of Diet Sodas
And those who drink diet soda are just downing another type of poison, as diet drinks contain artificial sweeteners instead of caloric sweeteners. They don’t do anything to curb the obesity epidemic since diet soda is clearly linked to obesity as well, but through different mechanisms.
How Soda Affects Your Body
Did you know that just one can of Coke contains 10 teaspoons of sugar? This is 100 percent of your recommended daily intake, which is more than double many doctor's recommended daily allowance. Here is a breakdown of what goes on inside your body once you ingest soda.
Within 20 minutes of drinking that soda, your blood sugar spikes, and your liver responds to the insulin burst by turning massive amounts of sugar into fat.
Within 40 minutes, your blood pressure rises due to your body having absorbed all the caffeine, and then your liver dumps even more sugar into your bloodstream.
After about one hour, you’ll start to have a sugar crash, which often leads you into a vicious cycle of consuming more sugar and caffeine type stimulants, followed by crashes, throughout your day.
It is a proven fact that sugar increases your insulin levels, which can lead to not only weight gain, but also high blood pressure, high cholesterol, heart disease, diabetes, premature aging and many more negative side effects.
Obesity
Diet soda doesn’t help you lose weight after all. A University of Texas Health Science Center study found that the more diet sodas a person drank, the greater their risk of becoming overweight. Drinking just two or more cans a day increased waistlines by 500%. Why? Artificial sweeteners can disrupt the body’s natural ability to regulate calorie intake based on the sweetness of foods. That means people who consume diet foods might be more likely to overeat, because your body is being tricked into thinking it’s eating sugar, and you crave more.
More Reasons to Avoid Drinking Soda
The Sugar! – A single can of soda contains the equivalent of 10 teaspoons of sugar. This amount of sugar, especially in liquid form, skyrockets the blood sugar and causes an insulin reaction in the body. Over time, this can lead to diabetes or insulin resistance, not to mention weight gain and other health problems. Soft drink companies are the largest users of sugar in the country. To make matters worse, soft drink sugar usually comes in the form of high fructose corn syrup.
Phosphoric Acid – Soda contains phosphoric acid, which interferes with the body’s ability to absorb calcium and can lead to osteoporosis, cavities, and bone softening. Phosphoric acid also interacts with stomach acid, slowing digestion and blocking nutrient absorption.
Artificial Sweeteners – In diet sodas, aspartame is used as a substitute for sugar and can actually be more harmful. It has been linked to almost a hundred different health problems. Diet sodas also increase the risk of metabolic syndrome, which causes belly fat, high blood sugar, and raised cholesterol.
Lack of Nutrients – There is absolutely no nutritional value in soda. Not only are there many harmful effects of soda, but there are not even any positive benefits to outweigh them. Soda is an unnatural substance that harms the body.
Dehydration – While it may taste refreshing, because of the high sugar, sodium, and caffeine content in soda, it actually dehydrates the body. Over a long period of time this can cause chronic dehydration.
The Bottom Line on Soda
Soda may taste good, but the bottom line is that soda isn’t healthy in any amount. We are talking about a substance that is often consumed in place of water (which most of us don’t drink enough of), contains no nutrients or beneficial properties, and is packed with sugar and artificial additives that make it harmful.
The Effects of Alcohol
When it comes to fitness, nutrition, weight loss, and overall health, we all have trouble areas. There are some individuals who have a glass of red wine with dinner every night. Others skip the drinking completely on the weekdays, then start throwing a few back on Thursday or Friday night, and keep it up until Sunday. Still, others won’t drink for two to three weeks, then have a weekend binge of a few dozen drinks or so.
So, how does alcohol make you fat, especially when it doesn’t have any fat in it? To understand how this process occurs, let’s examine the consumption of a 5 ounce glass of red wine by a fictional character named Vinny.
Vinny takes a drink. As the alcohol enters into digestion, it is split into two compounds: fat and acetate (a salt acid which makes you more thirsty and dehydrated). The fat is taken through the bloodstream and stored wherever Vinny tends to deposit fat. The acetate is taken into the bloodstream and used as Vinny’s primary energy fuel.
If you take anything away from this article, read that last sentence again. The acetate is used as Vinny’s primary energy fuel. This means that rather than burning carbohydrates, fat, or protein as a fuel, Vinny’s body relies on the acetate for energy. It completely stops burning anything else. Suddenly, Vinny has a surplus of carbs, protein, and fat circulating in the body with nowhere to go. So where does it all end up? You guessed it…it’s converted to fat and deposited on Vinny’s waistline.
But that’s not the only effect on Vinny. Alcohol also acts as a potent appetizer. Ever heard of anapertif? It’s an alcoholic drink taken before a meal to increase the appetite, and many restaurants realize that this is a great way to get you to order more food. Several studies exist that show a sharp increase in caloric intake when an alcoholic drink is consumed before a meal (compared to a glass of water). So now Vinny wants either: A) another glass of wine or B) food (probably something salty or greasy).
That’s not all! Let’s say that Vinny succumbs to his appetite and finishes the bottle. Just a single bout of heavy drinking will vastly increase the levels of the hormone cortisol, while significantly decreasing the levels of the hormone testosterone. In addition to his headache, here’s why Vinny should be concerned: cortisol causes the body to breakdown muscle and suppresses recovery from exercise, while low testosterone makes the body less likely build lean muscle or to burn fat as a fuel. Drinking heavily or even occasionally increases the body’s release of cortisol – the hormone that breaks down muscle and retains fat. This loss of muscle can mean a huge slowdown in one’s metabolism, making it easier to gain weight. So Vinny’s getting a big belly, and skinny arms and legs.
Now let’s consider the actual caloric content of the glass of red wine. Before we begin, bear in mind that at most parties, social gatherings, and restaurants, a typical glass of red wine is really more like 6-8 ounces. But we’ll be conservative. So Vinny’s glass of wine contains about 170 calories. Contrary to popular belief, there are very few carbohydrates in the wine – only about 5 grams. This is because when grapes are made into wine, most of the fruit sugars are converted into alcohol. For purposes of comparison, this glass of wine has about the same amount of alcohol and calories as a 12 ounce light beer or a shot of 80 proof spirit. A regular, non-light beer, is even higher in calories, since it contains over twice as many carbohydrates as light beer.
But realize that alcohol itself contains about seven calories for gram, making it almost twice as calorie-laden as protein, which contain only four calories per gram. However, these calories contain no beneficial nutrients, vitamins, or minerals. Sure – Vinny gets some benefit from the compounds present from the grape skins and grapejuice, but if he drinks a big glass of red wine every night with dinner, he consumes over 1000 additional calories per week, and gains a dozen extra pounds of FAT a year!
Now mixed drinks. Basically, you can take everything I just illustrated in the case of Vinny, and multiply by 4-5. Margaritas, Long Island Iced Tea, Mudslides, and other sweet mixed drinks can do more damage to your diet than a Big Mac with cheese. Alcohol comes with very little nutritional value but is very high in calories. It is very easy to knock back a glass of wine but that is equivalent, in calories, to eating 5 teaspoons of butter. Seldom do people stop at one glass of wine or one beer, and mixing alcohol with sugary mixers such as lemonade means even more calories as the drink now contains sugar and alcohol.
Carbs: Fiber vs Sugar
Think of carbohydrates as a chain. The shorter the chain the faster you will digest them (sugars), giving you quicker access to energy. The longer the chain (fiber) the longer it take you to digest them, giving you longer sustained energy and keeping you fuller longer.
There are benefits to both but timing your sugar intake around activity prevents blood sugar spikes, which will greatly help control your metabolism and fat loss.
The HUGE reason to control blood sugar spikes: when blood sugar levels are high, the pancreas releases more insulin, which signals the body to store fat instead of burning it for energy. So, if you think a little sugary snack throughout the day is no big deal, you might want to reconsider.
Your body will digest natural sugar slower than added sugar. Plus foods that have natural sugar (honey, milk, fruit) will also have lots of healthy vitamins and minerals.
Benefits of Carbs:
Fiber: *shoot for 25-38g per day
Keeps you fuller, longer
Prevents blood sugar spikes
Regulates bowel movements
Can lower bad cholesterol
Longer energy source
Sugar: *shoot for under 10% of added sugar calories
Immediate energy source
Food List:
Fiber: (try to get 25-38g per day)
Beans
Raspberries, banana, strawberries
Peas, broccoli, cauliflower
Potato (with skin)
Quinoa
Oats
Chia seeds
Sugar:
Fruits
Honey
Dairy
*shoot for less than 10% of daily caloric intake from added sugars (Ex.: 2,000cal day diet = less than 23g of ADDED sugar)
Key Takeaways:
Carbs have 9 calories per gram
For weight loss: high protein (4cal/g) + high fiber (9cal/g) = feeling fuller longer (curbing cravings) and longer sustained energy.
Sugar (ideally NOT added sugar) is a quicker energy source (but shorter lasting)
Fiber is longer digested, longer lasting energy source
A NEAT way for progress
NEAT: Non-Exercise Activity Thermogenesis. This is simply the calories you burn through movement throughout the day. NEAT can be a helpful and easy tool for weight management, as it can increase your daily calorie expenditure. Small, everyday movements can add up to a significant calorie burn over time. Someone who sits down for work might burn 500 calories per day through NEAT, while someone who stands all day might burn over twice that. If someone is wanting to lose some extra weight, this is a very simple and easy way to create the calorie deficit you're looking for!
NEAT examples:
Walking around the office or house (or anywhere extra)
Typing
Yard work
Taking the stairs
Using a standing desk
Doing household chores
Taking calls while standing
Gardening, raking leaves, gardening, or mowing the grass (depending on time of year)
Dancing with your spouse, kids, or yourself!
This is a great and very easy way to burn extra calories. One of the most common goals people have is to tone up and/or lose weight. There are two factors which will help you reach those goals, and actually keep your results. One is weightlifting, you have to build muscle. Good news, you're already doing that. The second, be in a caloric deficit so you're not gaining weight you don't want to gain. Creating this calorie deficit by extra movement (along with the weightlifting) turns your body into a fat burning machine!
Protein Info
HOW MUCH PROTEIN DO I NEED?
There is debate on how much protein we need daily, but there seems to be a general agreement that active people need a higher intake than sedentary people.
For a healthy individual who is mainly sedentary (think-sits at a desk all day 5x/week) and who is not looking to change their body composition, 0.5-0.6g of protein per pound of body weight is sufficient. When losing weight or building muscle, increasing that intake to 0.8-1g of protein per pound of lean* body mass has shown to be highly effective.
When calculating how much protein you should be eating there are a few basic guidelines. I will explain without getting too in depth. You can base it off your activity level to start. Then for your lean mass/bodyweight use your goal weight. Meaning the weight you are hoping to achieve and be at. If your goal is to gain muscle that number may be higher, if it is to lose fat it will be lower, putting you in a deficit.
Now a lot if you are going to say “but I want to gain muscle and lose fat!?!” That is still possible. But you will need to focus on calorie intake on top of the protein intake. If you have no interest in counting your calories, that is totally ok. Just focus on adding in extra protein. If you can add an extra 40g of protein a day during a 12 week program it will give you 3,360g more protein!
BEST PROTEIN SOURCES (these are just some examples)
ANIMAL SOURCES
Chicken breast
Sirloin
Ground beef
Eggs + whites
Canned tuna
Salmon
Pork chop
NONANIMAL SOURCES
Cottage cheese
Cheddar cheese
Tofu
Lentils
Greek yogurt
Pea Protein
Lima Beans
HIGH PROTEIN MEAL EXAMPLES
Joe’s go-to shake: whole milk, Greek yogurt, protein powder, & ground up oats (*fruit and/or
veggies & protein powder for a lower calorie option)
Mikaela’s breakfast choice: scrambled eggs mixed with cottage cheese, and hamburger patties
Caitlyn’s go-to’s: Greek yogurt and cottage cheese
Brian’s breakfast: eggs and egg whites
Nikki’s snack: yogurt with high protein granola
Sample Week
One of the most important aspects of toning up, losing weight, and building muscle is LIFTING WEIGHTS. Cardio will burn some calories while you’re doing the cardio. However, nothing will bring you the progress you’re looking for, quicker, than lifting weights. That’s because after a good weightlifting session your body CONTINUES to burn calories all day long, not only while you’re working.
Also, building muscle raises your metabolism. Which means you’ll burn more calories all day everyday even when you’re not working out! During the Transformation Challenge we will lift weights 4 times a week. The 5 th day, and Saturday, will be more cardio focused.
But I don’t want to lift a ton of weight (or maybe I do)?
When we have our lifting workouts you just need to make sure you’re challenging yourself. If 5 pound dumbbells are heavy use those. If you have a 500lb deadlift you will challenge yourself accordingly. It’s all relative to you.
I’ve never lifted weights in my life (or it has been years)?
That’s fine! We will start off slow and make sure everyone (even if you have years of weightlifting experience) is doing the lifts properly before we add weight. We start off slow and will always build weight and/or volume at your own pace so the workout won’t be too easy for too long or too tough too fast.
What if I feel uncomfortable lifting?
That’s completely understandable. We will progress everyone at their own pace. We will never push someone to lift weights they don’t feel comfortable lifting, and we won’t add weight until you have good form. That will make sure you’re always doing movements properly and working the intended muscle groups.
Ok, this all sounds great! What kind of workouts can I expect?
Here is a sample week!
Monday:
Pre Squat Auxiliaries/Movement Primer: 3-5 sets 8 Goblet Squats + 12 Air Squats -rest 1:30-
Strength: Back Squat x12-10-8-12
Circuit: 7:00 max sets of 12/9cal Row + 12 Lunges *advance to Jump Lunges if needed
Tuesday:
Strength: Bench Press x12-10-8-12
Auxiliaries Part 1: 4 sets 12 Ring Rows + 20 Banded Tricep Extensions -rest 1:30- *advance to pull ups if able
Auxiliaries Part 2: 4 sets 8-12 Push Ups + 10 DB Curls
Wednesday:
Strength: Deadlift x12-10-8-12
Abs: 0:30 Plank + 0:30 max effort Sit Ups -rest 1:00-
HIIT Cardio Finisher: Every 3:00 x7 sets: 0.3 Bike Sprint
Thursday:
Strength: Strict Press x12-10-8-12
Auxiliaries: 5 sets 8 Stiff Leg Deadlift + 8 Lunges *weighted if able -rest 2:00-
Optional Lift: Hang Power Snatch 10x3
Prehab/Rehab: Rotator Cuff exercises
Friday:
Cardio: 6 sets 500m Row (*hard pace) + 2:30 Bike (*slow/recovery pace)
Toning "MUST Do's!"
It all begins with an idea.
Most importantly for toning up, building muscle increases your metabolism. Some people may struggle with the idea of NEEDING to lift weights and also focus on PROTEIN intake, but once you realize the importance of each it makes it easier to accomplish.
Part 1:
Resistance Training (*if all you do is CrossFit circuits, you may not be doing this optimally)
Each muscle group should be worked twice a week. Which should be enough work to cause muscle adaptation and enough time to allow the muscles to recover. If you do the same muscle groups 4-5 times a week you either aren't working the muscles enough to benefit you, or you're not allowing time for the muscles to recover.
MAKE SURE when you work target muscle group/groups, that is what's working the most. In other words, if you're doing Front Squat for leg strength but you have to stop because of your wrists/shoulders hurting, Front Squats is probably not the best leg exercise for you. The targeted muscle needs to be worked hard and be the limiting factor in the exercise.
DO NOT fall into this trap:
Most of the time when people do lots of CrossFit circuits they might be limited by anything other than the targeted muscles (if there is any). If you have a CrossFit workout with 185lb Squat Snatch and Ring Dips, you might very well find yourself limited by cardio, lifting technique, and/or skill. This might be great and fun to do once a week or a few times a month, but if this is the majority of your training all year long, how much are you actually working your muscles vs being held back by other aspects of the workout.
Part 2: Protein
What is Protein?
protein is the foundation of muscle gain
most essential component of muscle development, bone density, muscle mass, and lean tissue
plays a key role in exercise recovery
most important nutrient for weight loss and a better looking body
How does protein help with weight loss?
low protein intake negatively impacts muscle mass and function, weight loss, adaptations to exercise, bone strength, and your immune system, shoot for body weight (or goal body weight) in grams of protein per day
getting enough protein during a caloric deficit diet to lose weight will allow you to also maintain lean muscle mass, making you "tone up"
a high protein intake boosts metabolism
it makes you burn more calories around the clock, including during sleep
your body burns calories digesting protein and protein keeps you fuller longer