Hey everyone, so last post covered all the food that will be allowed during this 30 day challenge, and now I will cover the weekly workout schedule. I think it's safe to say that people know if you want to be healthy you have to workout 3 to 5 times a week. This is true but we are not just going for healthy, we are going for the lean and cut look which will require 90 minutes everyday for 6 days a week devoted to working out. These workouts will require weights and there will be a good amount of cardio throughout the week as well. This fitness website (Simply Shredded), that I read daily, has vast amount information regarding diets and different training methods. The best thing about this website is the fact that it is for both men and women, and they post articles about the science behind the diet, figure and fitness model routines, workouts for specific body areas, and bodybuilding techniques. (I always recommend this site to anyone that asks me for training tips.) Now, I don't focus on the bulking and bodybuilding part of the website because that will never be a physical goal of mine but if that is what you are aiming for then go for it!
The articles from Simple Shredded that I reread today to get myself organized for my upcoming daily routine for the next 30 days were about carb cycling and the female training guide. These articles are definitely worth the read, because not only are they packed with information but they will motivate you like no other. After reading these articles I am stoked to start this challenge Monday, it will be very difficult but I know it will pay off in the end.
Here is general outline of my schedule for the next month:
Monday: Extremely low carb intake
9 am - black coffee and 45 minute cardio
10 am - breakfast
12 pm - pre workout drink and snack
1 pm - 1 hour weights (legs)
2 pm - lunch
4 pm - snack
7 pm - dinner
9 pm - cup of green tea
Tuesday: Extremely low carb intake
9 am - black coffee and 45 minute cardio
10 am - breakfast
12 pm - snack
2 pm - lunch
4 pm - snack
7 pm - dinner
8 pm - 1 hour weights (arms)
11 pm - cup of green tea
Wednesday: Low carb intake
9 am - black coffee and 45 minute cardio
10 am - breakfast
12 pm - pre workout drink and snack
1 pm - 1 hour weights (legs)
2 pm - lunch
4 pm - snack
7 pm - dinner
9 pm - cup of green tea
Thursday: Low carb intake
9 am - black coffee and 45 minute cardio
10 am - breakfast
12 pm - snack
2 pm - lunch
4 pm - snack
7 pm - dinner
8 pm - 1 hour weights (back)
Friday: Low carb intake
10 am - breakfast
12 pm - pre workout drink and snack
1 pm - 1 hour of HIIT (cardio)
2/3 pm - lunch
5 pm - snack
7 pm - dinner
9 pm - cup of green tea
Saturday: Extremely low carb intake
9 am - black coffee and 1 hour of HIIT (fasted cardio)
10 am - pre packed breakfast at the gym
12 pm - lunch
3 pm - snack
7 pm - dinner
9 pm - cup of green tea
Sunday: Refueling day, moderate carb intakeNow this is just a very basic schedule of events for this coming month, I understand things may come up or times may change etc...., but this is the set schedule that I am sticking to in order to reach my ultimate goal by the 30th. Just incase anyone was wondering, my goal is to get down to 135 pounds and I am currently between 145 to 150. I think with this diet and exercise plan, dropping 10 to 15 pounds should not be a problem but remember weight is just a number and we are aiming for a figure transformation. Each day I will do a post covering what my meal plan for that day was, what workouts were done and when I completed them, and whatever new readings/findings I came across throughout my day. By the end of this month I hope to have reached my goal and I will post a before and after picture on the 30th of October.
11 am - breakfast
1 pm - lunch
3 pm - snack
7 pm - dinner
I hope everyone is having a great weekend and I will talk to you soon!
This schedule is specific to the workout regimen for you. But as a full time student, I am not sure if I can have a schedule so distinct with classes every day and studying to be done. What do you suppose I can do that will allow me to have time for workouts and keeping up with them? Thanks in advance. And I am really interested in seeing your transformation and I know you can do it. Stick to your guns and don't give up!
ReplyDeleteThanks you for your encouragement, I too am a full time student and I work every weekend so this schedule is specifically designed for my weekly/daily schedule. I know some days may be really packed and stressful; especially Tuesday and Thursday since I am at USF all day. The trick is to not tell yourself that you don't have any time to workout! I struggle with that because my favorite thing to do is sleep since I have an under-active thyroid, but I must remember that I am doing this for myself and if I want results then I will have to stay focused. Now if you look at my schedule you will see that most of my workouts are in the morning and they are scheduled two hours before I need to leave for school, this is my way of making sure I do not miss a workout at all. I would advise that you assess your typical daily routine and write down the times you have breaks and when you usually eat. Once you have that down it should be really easy for you to create your own daily workout routine.
ReplyDeleteI really enjoyed reading your post because it is not everyday that you come across a diet/workout plan that is as structured as this one. I believe that if you were to really stick to this and follow through with the 30 day challenge you should have no problem reaching your goal weight. I'm excited to follow your posts to see how your progress is coming along. I also took a look at the links you put on the page and I completely agree that the information in the readings is extremely helpful when making your diet/workout plan. I wish you the best of luck!!
ReplyDeleteThis does seem like a very strict regimen but I'm sure you can stick to it. I liked your plan of attack and the links you have shared too. I was wondering with your weight loss goal is that 10-15 lbs. for one month. I think that will be a real challenge if so. I stoppped looking at the scale awhile ago and go by how I look and feel. Do you think the scale can be misleading at times?
ReplyDelete