Get LeanBy: Amy Peacock
Want to look good in that bathing suit and look better naked?
Lifting weights along with your cardio and clean eating is the secret key we can steal from the body building world to sculpt our bodies perfect and lean out. Resistance training is a natural way to change the shape of your body, and counteract that age related muscle atrophy (aka creepy skin and loss of strength) that starts much younger than you imagine.
Bonus? The more muscle you have, the more calories you burn…even at rest.
Make a commitment to getting back to fit today. Who doesn’t want a strong, lean and healthy body for this life? Try this simple program to get started. You will just do 20 mins of interval training for your cardio AND 20 mins of sculpting your body perfect with weights on an alternate days. You can do this 3 days a week or 6 days.
Got 20 minutes?
Each workout (upper body, lower body, cardio) should take only 20-25 mins.
5X5 Strength Training (2-3 times a week)
Start with dumbbells you can lift for 10 reps.
Upper Body: 5 exercises x 10 reps, Repeat this set below 5 times.
10 Bicep Curls, 10 Shoulder Press, 10 Triceps Kickbacks, 10 Chest Press (or push-ups), 10 Reverse Fly’s.
Lower Body: 5 exercises x 10 reps, Repeat this set below 5 times.
10 Squats, 10 Alternating Lunges per leg, 10 Sumo Squats, 10 Deadlifts, 10 Standing Calf Raises.
Good form is key. It helps to workout in front of a mirror.
When exercising keep your core engaged to protect back and knees.
High-Intensity Intervals 20 Minute Cardio Plan (2-3 times a week)
I LOVE interval training for busy days and stress release. It leans you out, helps you monitor your fitness progress, and has bonus health benefits on a cellular level, as summed up below in this research by Dr. Gabe Mirkin:
Dr. Mirkin on Benefits of Interval Training
Millions of of people (including me) who went through the Body for Life Challenge in the the early 2000’s used this 20 minute cardio plan with success. In fact, I love it so much, I still, use it. This is good for everyone up and down the fitness ladder. You can do this on a cardio machine in a gym or hotel, or walking, running, biking and swimming. Give it a try!
Body For Life Interval Training
Begin by committing to this plan for one week and go from there. Rest and recover on Sundays. I promise you will see and feel a difference quickly. Of course, check with your doctor first if you have current health concerns. Most of the times, exercise can be the best medicine.
Focus on great form and this basic plan is good for a lifetime.
You must challenge yourself to lift heavier weights if it gets too easy. Your body will only change with change.
You will not get bulky. You will get leaner and stronger. Everything you do will get easier.
As your fitness improves, change it up! Add new moves, decrease time between sets, increase the weight you lift, increase the reps, and increase intensity (high portion) of your cardio intervals. Or do these 3 workouts (upper, lower, cardio) in one session to shred it.
Excited to start?
Get at it. Let me know if you have questions and how you progress.