contests

"Thin in 30"- Day 1

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“Thin in 30”- Day 1

BY the WAY…if you missed the official contest “sign up” go here:
http://blog.buffmother.com/4031/thin-in-30-contest

The workout program** I’ve designed for our contest is very different from what I normally use in my own fitness program and in training the majority of my clients. This program is a  Full Body training routine! Every workout program has it’s advantages and I believe NOW is a great time for a FULL BODY plan! It’ll provide us some fun, FAST results!

For those of you new to fitness- a “FULL BODY” workout routine simply means that each time you lift weights you address your full body- so you will do exercises for your upper body and lower body all in the same workout.

Personally,  I am at a good point with my fitness MOJO, but I am greedy– I’d like some MORE MOJO!!  Snicker

Over the summer- I’ve been struggling to get in my gym workouts with the chaos of the kids being home and my preference to “play”- I would rather play tennis or go run sprints, than workout in the gym.  In order to find some MOJO for me and my fellow TEAMMATES!!  I put  together a routine that will “shake up” our lifting routine, help us get back into lifting again, give us new insights, allow for muscle gain, and get us some FAST weight loss results!

** You are FREE to follow whatever workout routine you desire during the 30 days, this workout plan is for those who want to try it and those who don’t already have a plan to follow**

Workout:

Workout # DAY #1
“Basics”DAY
Exercises: Chest:
Bench
4sets of x10 reps
Legs:
Squats
4×10
Back:
Pull ups
2xfailure
ABS:
Knee ups
4×25
Crunches
2×15
Rest between sets 1-2 mins between sets

 

Substitutions:

Bench: Push ups, wall push ups, DB Press, Chest press

Squats: Body weight squats, Band Squats, Dumbell Squats, Leg Press, Lunges

Pull ups: Band over hook pull downs, Pull downs, inverted/supine pull ups, DB rows, etc…..

 

Some video links-

http://buffmother.com/video

ATTACHED below this post you will find a downloadable PDF with the first 7 days of workouts

EXAMPLE ACTUAL WORKOUT~
Lifting~ “Basics” DAY#1- full body

Chest:
warm up- push ups 12 reps
Bench
45#x15 (warm up)
95#x 10 x 2sets
115# x 9 x2sets

Legs:
Squats
45×15 (warm up)
95×10
135x3x10

Back:
Pull ups 10, 8

ABS:
Knee ups
4×25 (set 1 after bench, set 2 after squats, set 3 after set 1 of pull ups, set 4 affter pull ups)
Crunches
2×15 (set 1 after set 1 of pull ups, set 2 affter pull ups)

Extras:
play with kids- various activity
Hip lifts, rotation, boxing drills, stationary lunges with butt out, hip thrust, stretching, knee extensions (light- 2sets)- all between lifting sets
Went up to Kingswood Park in Bella vista so the kids could play at the GREAT park there in the shade while DH and I hit TENNIS!  FUN!! We were there for close to 2 hours

 

“Thin in 30” CONTEST Diet :

A lot of results can happen in just 30 days of working out but if you really want to get results you need to FOCUS on your diet also.  For this contest we will have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal:

OVERALL “5&5+” Diet goal:

By “5&5+” I am referring to serving guidelines- let’s put are focus on what TO Eat in a day vs. What NOT to eat:

5 proteins servings daily
AND
5 Fruits and veggies

+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc…)

Don’t go overboard with “extra fats” and be WISE about your food choices- but PLEASE enjoy your food and fats in moderation. They are good for you and needed for a healthy body! (FYI- this 5&5+ fits perfectly into my hormonal timing diet recommendations for buffing …more info on that is in my books) chef

Like I said- “FOCUS on what we CAN EAT vs. what we can’t- FOCUS on Solutions!!!”

***NOTES ABOUT CARB INTAKE***

5 fruits/Veggies is the goal- CARBS are in many fruits and many veggies

it’s up to you on how few carbs you get in by the selections you make-

In an optimal weight loss “buffing” style diet (the 5-3-3-3)- you’d want about 3 of the choices to be CARB based (like fruit or complex carb veggies like sweet potatoes, etc..) and the other 2 from greens

BUT PLEASE let’s keep this simple! If you focus on 5 Proteins &5 fruit/veggies + the accompanying Fats you will lose weight!

Today’s Diet Focus:

Drink more WATER! Strive for at least 1 gallon a day~ You need water to keep your body hydrated, kidnesy working properly, flush the toxins and fat out of your system.  Also be aware that you need more water to digest protein than any other type of food…so as you up your protein intake you need to up your water intake.

~~~~~~~~~~~~~~~

Let’s get after it and keep our focus!! Consistency is key!!!

Your friend,
Michelle

p.s. Be sure to DOWNLOAD the attached PDF containing all of  week #1’s workouts.

Thin in 30-week 1

Comments

comments

27 Replies to “"Thin in 30"- Day 1”

  3. I am so pumped! My daughter and I are doing it together. As my daughter said: 30 days will pass by whether we do it or not. Let’s make the most of the 30! We are in it to win it! Thank you for making it available.

  7. Hi, I’m really happy to be participating in this 30 day challenge! I’m going to Mazatlan on August 24, so I’m hoping to drop a few pounds in the time between now and then!!! I look forward to all the help and support!!! Thanks

  8. Day 1 halfway done and I’m feeling great. Did an early morning bike ride and heading to the gym later on. Done well with nutrition also. I’m super excited to start this contest I’ve needed something to get me motivated again Thanks Michelle

  9. I love what you said about drinking water and the 5&5+ idea! these are two things I focus on daily!

  10. This is great! It was my intention to keep my workouts full body since my main focus is to lean out and see some weight go. Glad to know many will be on the same page!

  11. Never done anything like this before…would love to see results. Ready to get started.

  13. Very excited! Going to workout after work today. I love full body workouts! Go TEAM!

  14. Pretty excited about the challenge, did well today inspite of my children making cookies and having friends over with random assortment of treats. I love using greens as fillers.

  15. I just finished workout. was going to ditch it b/c it was getting late, but when i saw that it would only take about 30min, i decided to go for it. 8 oz protein drink and off to bed. will do cardio in am and start tomorrow the right way. thanks for the inspiration!

  24. Hi Michelle, Well I signed up and have been looking forward to this challenge! I haven’t received the trial sample of Mangodrin yet as I am stationed over seas. Looking firward to seeing what lies ahead.

    Kelly

  26. Worked out hard today. So far I have eaten 2 boiled eggs, salad, and a protein shake. For dinner I am eating ribs with BBQ sauce.

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