Legs:
-Dumbbell sumo squats with pulses
-Barbell back squats
-Leg press
-Smith machine bulgarian split squats
superset with smith machine glutes bridges
-Step ups on assisted pull up machine
-Abductor
-Dumbbell sumo squats with pulses
-Barbell back squats
-Leg press
-Smith machine bulgarian split squats
superset with smith machine glutes bridges
-Step ups on assisted pull up machine
-Abductor
Cardio:
-15min HIIT (specific cardio workout included on downloadable workout version)
Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable
workout version, as well as my personal training tips and explanations
of exercise variations.
buy
For this week’s combo pack (meal plan & 5 workouts):
In week one of my fat loss plan, I incorporated lots of circuit training, and my workouts consisted of higher reps and moderate weight. To switch it up and keep my body guessing, I’m doing lower rep, heavier weight workouts followed by HIIT cardio.
Gym Style Details:
Top & Shorts: Lululemon
Top & Shorts: Lululemon
Shoes: Nike Pegasus
Tip of the Day: As part of
the week of fat loss 1.0 (last week), I shared fat burning tips each day. For
the theme of version 2.0, I would like to share tips all week on how to make
healthy living enjoyable. It’s very common to dive into a fitness/nutrition
program instead of taking baby steps; in this case, I believe taking baby steps
is the key to seeing lasting results.
the week of fat loss 1.0 (last week), I shared fat burning tips each day. For
the theme of version 2.0, I would like to share tips all week on how to make
healthy living enjoyable. It’s very common to dive into a fitness/nutrition
program instead of taking baby steps; in this case, I believe taking baby steps
is the key to seeing lasting results.
Learn to order out the
healthy way. I was once afraid to eat at restaurants, and it became mentally
unhealthy. I would dread plans with my friends and family that entailed having
to dine out. That’s no way to live! I came to understand it wasn’t the actual
eating out that made me fearful, rather it was not knowing how to eat healthy
in a restaurant. As a beginner, I would ask the waiter things, such as “I
really like this dish, but do you have any ideas as to how I could make it
healthier.” After hearing their suggestions, I quickly developed a dining out
routine, which I will share. 1) Check the online menu before going to the
restaurant – if I’m going to a new restaurant, I don’t like to make a big deal
about ordering, so I check the online menu to get an idea about what I’d like
to order 2) Order sauce on the side – a vast majority of the calories, sodium
and sugary carbs come from sauces, so I get the sauce/dressing on the side. 3)
Specify cooking instructions – do you want your chicken fried or grilled? Do
you want it cooking in butter or olive oil? It’s not always the food items that
are unhealthy, instead how they are cooked. To give you an idea, this is a meal
I recently ordered, “scallops with a side of rice and veggies cooked with olive oil
instead of butter and a salad with balsamic vinaigrette on the side (not pictured).”
healthy way. I was once afraid to eat at restaurants, and it became mentally
unhealthy. I would dread plans with my friends and family that entailed having
to dine out. That’s no way to live! I came to understand it wasn’t the actual
eating out that made me fearful, rather it was not knowing how to eat healthy
in a restaurant. As a beginner, I would ask the waiter things, such as “I
really like this dish, but do you have any ideas as to how I could make it
healthier.” After hearing their suggestions, I quickly developed a dining out
routine, which I will share. 1) Check the online menu before going to the
restaurant – if I’m going to a new restaurant, I don’t like to make a big deal
about ordering, so I check the online menu to get an idea about what I’d like
to order 2) Order sauce on the side – a vast majority of the calories, sodium
and sugary carbs come from sauces, so I get the sauce/dressing on the side. 3)
Specify cooking instructions – do you want your chicken fried or grilled? Do
you want it cooking in butter or olive oil? It’s not always the food items that
are unhealthy, instead how they are cooked. To give you an idea, this is a meal
I recently ordered, “scallops with a side of rice and veggies cooked with olive oil
instead of butter and a salad with balsamic vinaigrette on the side (not pictured).”
Cooking with olive oil really lends a change in taste to food, instead of butter. And as per the health experts, olive oil definitely is healthier than butter.
Fat Loss Factor – If you're looking into getting the program, you're going to want to read this review first. Can it really promote weight loss? fat loss factor
To switch it up and keep my body guessing, I'm doing lower rep, heavier weight workouts followed by HIIT cardio. leaky gut