What are the goals of this program? * Increase overall lean muscle mass
* Get lean and burn fat
* Build core strength
* Improve posture
* Improve mental clarity and focus
What do I need to participate? * You need a gym membership that has standard workout equipment
* A positive attitude and dedication to the program
Who are these workouts for (skill-level)? * The workouts are designed for all levels
* Beginners: go slow, use less weight, use longer rest periods, and focus on form
* Advanced: increase weight, reps and reduce rest time as you progress
* Weight training 3-4 times per week
* 2 days of active rest: When you rest from lifting, you should still remain active. Do HIIT cardio/ab workouts, play sports, go for a hike or a long walk
* 1 full rest day
How will I get the best results? * Get proper sleep (7-9 hours a night is a must)
* Dedicated nutrition regimen that consists only of wholesome, natural ingredients (get my nutrition guide in βInsightsβ section of the app)
* Drink at least eight 8 oz glasses of water daily
* Make sure to use active and full rest days to allow muscles to recover
* Ice cold showers in the morning and after workouts are highly recommended
Are there any modifications for the exercises? * Yes! Iβve included modifications in the descriptions for each exercise. If you need further assistance modifying any workouts, send me a message in the app and Iβll be happy to help!
I don't see how much cardio to do? How Much cardio should I do? That's right! I haven't included detailed cardio instructions because this is very individual based on your daily time, job requirements, and overall activity level.
For example, a 45-year-old nurse walking 20,000 steps a day might not need to do any cardio at all to complete her fat-loss phase; however, a 55-year-old bookkeeper who sits most of the day may need to dig in harder to cardio to help her create a caloric deficit.
Please listen to/watch the βCardioβ module in the Strength Training 101 education series included in the app with your subscription.
In that video, I state that I start all my 1:1 clients at a mere 15 minutes of cardio a day at a Heart Rate target of 70-75% of their max while in a fat-loss phase.
I bump cardio up by ONLY 5 minutes at a time. Never more than that and ONLY when weight loss progress stalls.
Again, please refer to the video for more of an explanation regarding cardio. Please be smart about it, friends. This work is a marathon, not a sprint.
Ok, understood re: cardio...but when should I do my cardio to give myself the best results? My answer is very scientific and specific.....
Whenever you will do it consistently!! :)
Seriously. Nothing trumps consistency when it comes to cardio.
Yes, if you are an advanced lifter going for massive strength goals, doing your cardio right before a 5 x 5 leg day probably isn't the best idea because you'll burn your legs out before your lifts, but for lifestyle clients (this is most likely YOU!), absolutely NOTHING beats consistency.
So find a time of day when you can do your cardio without negotiating with yourself, and just get it done. π
How can I ask you questions? Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag #BeyondBeforeAndAfter OR #ConsistencyJoyDiscipline or feel free to shoot me a DM on IG. I would love to showcase your progress to our community!