A few things to set you up for success this week…
1- Prioritize Strength Training Days
Prioritize at least three workouts this week focused on strength training so you can increase lean muscle in order to burn more fat at rest.
For me these days are Monday, Tuesday, and Thursday. These days are slow tempo workouts with controlled and lengthened reps for more time under tension. Time under tension is essential the time you are engaging your muscles during your workouts. The more the merrier essentially. Challenge your weight selections to increase strength and enhance long lean toned muscles. Sculpt your arms by slowing the movements on the eccentric and eccentric phases (up and down) cycle back into high rep ranges while maintaining a slowed and controlled tempo for each exercise.
2- Prioritize Cardio on Opposing Days
Focus and consistency is key to success when it comes to reaching your health and fitness goals. Allow for the days you are not focused on strength training (aka free weights / weight lifting) on your cardio regimen.
Whether it’s incorporating a long brisk walk, bike ride or HIIT workout opt to get a steady pace with your heart rate for 20 to 30 minutes.
3- Incorporate Active Rest Days
If your muscles are craving a break after 5 non-stop days then take a day or two of active rest. Listen to your body, give it the rejuvenation it needs and replenish yourself so you don’t burn yourself out. Immerse in 20-60 minutes of low-intensity activities – be it a serene walk, yoga session or a simple stretch session. Embrace the opportunity to recharge so you can bounce back with renewed energy so you are ready to conquer your workouts for the week.
4- Reward Yourself
Share your transformation and be rewarded for it. Be sure to upload your progress pics on our mobile app or tag me in your transformation social media posts. Remember, every step counts and deserves recognition for your efforts. Let’s inspire and thrive together!
Here’s my suggested home workout equipment:
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