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“Get Buff”- Day 5

“Get Buff”- Day 5

Workout:

 

Day #5
Rest day
Or
long
steady
cardio
30-60
min.

If you missed any of the workouts from days 1-4 today would be a perfect day make up that workout~!! If you ever miss a day of workouts- SHIFTING your workouts a day forward is better than SKIPPING them entirely.
30 days isn’t a long time, but BURN OUT can happen fast- It’s very key to PACE yourself and incorporate REST DAYS into your workout program for your physical and mental success!

Today’s Diet focus:

Try new food or recipe- Variety is key to diet success!

The Rally Room has a GREAT Recipe section– check out some of the great ones listed and PLEASE add yours!!!

AND….please comment with ideas of NEW foods, what you tried for your food, and with any other questions, tips, or thoughts!

 

"Thin in 30"- Day 15

“Thin in 30”- Day 15

CONGRATS!! today is our HALFWAY POINT!!  And guess what- MY plan is to take a set of fresh STAT and pictures to see what I’ve been able to change already!!  If you’ve been working hard~ I’d suggest you do the same!! It’s a great way to keep focused!!

Workout:

Day #15
Rest day
 
Or 
long 
steady
cardio
30-60
min.

If you missed any of the cardio or sprinting workouts from past days today would be a perfect day make up that workout~!! If you ever miss a day of workouts- SHIFTING your workouts a day forward is better than SKIPPING them entirely.
30 days isn’t a long time, but BURN OUT can happen fast- It’s very key to PACE yourself and incorporate REST DAYS into your workout program for your physical and mental success!
 

Today’s Diet focus:

Try new food or recipe- Variety is key to diet success!

The Rally Room has a GREAT Recipe section– check out some of the great ones listed and PLEASE add yours!!!

AND….please comment with ideas of NEW foods, what you tried for your food, and with any other questions, tips, or thoughts!

"Thin in 30"- Day 5

“Thin in 30”- Day 5

Workout:

Day #5
Rest day
 
Or 
long 
steady
cardio
30-60
min.

If you missed any of the workouts from days 1-4 today would be a perfect day make up that workout~!! If you ever miss a day of workouts- SHIFTING your workouts a day forward is better than SKIPPING them entirely.
30 days isn’t a long time, but BURN OUT can happen fast- It’s very key to PACE yourself and incorporate REST DAYS into your workout program for your physical and mental success!
 

Today’s Diet focus:

Try new food or recipe- Variety is key to diet success!

The Rally Room has a GREAT Recipe section– check out some of the great ones listed and PLEASE add yours!!!

AND….please comment with ideas of NEW foods, what you tried for your food, and with any other questions, tips, or thoughts!

Challenge = Change


Challenge=Change

Our bodies are master adapters. The more we challenge them the more they
change to accommodate those demands. The good news about this is that if
you continually challenge yourself, your body will change. The bad news is
that if you don’t continually challenge it, it will stop changing and may even
regress.

5 main ways to change for more challenging workouts:


#1-Intensity
How hard are you pushing? Do you push yourself to the MAX
each workout? Do you only ever “go through the motions”—social exerciser?
Do you vary your intensity to get different results? Do you like to
take your time? Do you like to “get it done”?

#2-Frequency
How often do you work out? How often do you lift each body
part? How often do you do intervals? How often do you do other fitness
activities?

#3-Duration
How long do you workout at a time? How long are your lifting sessions?
How long are your intervals? How much other time do you devote
to fitness activities?

#4-Mode
What type of activities do you do? Do you cross train? Are you training
for a certain sport? What lifts do you do for each body part?

#5-Rest intervals
How many “rest” days do you take? How much time between
each lifting set/exercise do you do? How much time between hard intervals
do you “rest”? How much time do you “rest” each day? Do you purposely
take time to “de-stress”?

“The path of least resistance leads to a poor reflection in the mirror.”