With summer well underway, hopefully you've already started your beach bod routines. If not, I will give you some simple ways to get in shape fast and keep it for the summer. Like anything new you do, if you want to change quickly, you'll need to do as many days per week as possible. Resting is not an option at this point. Now keep in mind, this is NOT the type of everyday practice I recommend, but deadlines are need to be met at this point.
Lets start with the obvious, working out. There are two parts to the workout that must be done, Cardio and Weight Training. You can not emit one for the other, both are necessary. First important concept to remember is to workout more days for less time than less times for more time. Example: 20 minutes of Cardio and 10 minutes of Weights 5-6 days per week is better than 1 hour of Cardio and 1 hour of Weights 3 days per week. The frequency will keep your metabolism higher and energy expenditure higher. Now, a lot will depend on how much time you have to workout. Lets assume you have 45 minutes per day, 5 days per week to workout. It's best to do no more than 20 minutes of that doing Cardio and the rest doing weights. My suggestion is to split up what sections of your body you train as not to over train any one part. It is also recommended that you workout 3 days in a row, take a day off and then two more days. That may or may not be possible, but do what you must. As far as what to do on each day, it will depend on what body parts are on the schedule. I recommend doing Upper Body Pushing movements, Lower Body Pushing movements, Upper Body Pulling Movements and Lower Body Pulling movements on separate days.
For Upper Body Pushing you will do all your Chest, Shoulder and Tricep exercises. For Lower Body Pushing you will be doing Quad and Calf exercises. For Upper Body pushing you will be doing Back and Bicep and Rear Delt exercises. For Lower Body Pulling you will be doing Hamstring and Low Back exercises.
I will elaborate on all of this in my next blog next week. Start with this and ask any questions you think of. I have a few patients waiting, so I gotta run. Signing Off...