Swim Suit Body in 10 Weeks
March 30th, 2008 8:04am
Already healthy and somewhat fit? Just need to lose a few pounds and firm up? This program will get you ready for beach season in 10 weeks.
Check with your doctor before starting any exercise program.
Day 1: Chest, Abs
Day 2: Back , Calves
Day 3: Shoulders, Abs
Day 4: Legs, Stability
Day 5: Arms, Abs
Day 6: Cardio (10 min warm up, 10 min intervals, 10 min cool down)
Day 7: Off
10 Week Periodization
Week 1 - 2: Anatomical Adaptation 15-20 reps, 3-5 sets, slow movement purpose is to prepare muscles and connective tissue for grater loads. It also helps develop neuromuscular connections.
Week 3 - 4: Endurance 12-15 reps, 1-3 sets, slow to moderate movement purpose is to develop neuromuscular connections, develop vascularity, and teach the body to flush lactic acid out of the muscles.
Weeks 5 - 6: Maximal Strength 3-6 reps, 3-6 sets, slow to moderate movement Purpose is to teach the central nervous system to recruit high numbers of muscle fibers & break down large amounts of muscle tissue in each session.
Weeks 7 - 10: Power Endurance, 8 to 12 reps, 3 sets, moderate to explosive movements, moderate to slow recovery Purpose is to combine strength with velocity, gives maximal hypertrophy.
** Every workout is followed by 30 45 min of moderate cardio vascular activity (mix up the cardio from day to day).
*Info on nutrition & interval workouts to follow in future blog posts.
10 Super Foods
March 11th, 2008 8:03am
1) Ground Flax seed 2 table spoons are packed with 140% recommended daily amount of omega 3s to reduce inflammation, bust cholesterol plus its great for eye health. This sweet and nutty seed also packs 4g of fiber per serving. 2) Almonds Ό cup has 41% RDA of vitamin E to boost immune system, 19% of magnesium to maintain normal nerve and muscle function, and 18% fiber to regulate your digestive system and maintain blood sugar levels.
3) Wheat Germ Once per once wheat germ has more potassium and iron than any other food. Its packed with vitamin B levels help with energy production and maintain healthy internal organs, hair and skin.
4) Olive Oil Its protective against heart diseases and other degenerative diseases. It also has a high feenal provides antioxidant properties.
5) Canned Pumpkin When baking replace ½ the required butter with some canned pumpkin for a whapping dose of vitamin A.
6) Hummus It makes a great vegetable dip or spread and is packed with protein.
7) Fresh Lemon Juice Fresh lemon juice is a great source of vitamin C and cancer fighting limonoids.
8) Spinach For strong bones. Use this in place of letticue.
9) Garlic It has a small but positive effect on heart health, the digestive track and the immune system.
10) Parsnip - It's sweeter than a carrot and more nutritious than a potato, this humble food may be the best root vegetable you aren't eating. 1 Cup is loaded with fiber, packed with vitamin C.
