30 day “Get Buff”- Day 1
First off THANKS so much for joining in on our contest!! more info is located about the contest in yesterday’s blog– check it out: GET BUFF 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!!
Currently, I’ve been struggling to get in my gym workouts with the chaos of the kids being activities and my preference to “play”- I would rather go hiking, spend time on my tractor, play tennis or go run sprints, than workout in the gym. In order to find some MOJO for me and, YOU, 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…..
Need help with exercises?? use google or Here are Some video links- http://buffmother.com/video
“GET BUFF” 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)
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, kidneys 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. 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 after 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
+ hiking in the woods for 2 hours
- day 1 “Get Buff”