The Perfect Workout Week
Going to the gym or starting an exercise program
These necessities are aerobic training, resistance training, nutrition, and recovery time. Below is a base line training schedule for beginning – intermediate exercisers. Use it as a guide and it adjust it according to your own individual fitness level.
A good rule of thumb is to stick to the same schedule for about three to four weeks. Afterward, adjust your workout by implementing variations of the resistance training exercise, increasing your speed, adding intensity.
Aerobic Training
Ideally, you want to complete twenty minutes of aerobic training on three days per week. You can choose to do this on the days in between your resistance training days or on the same day but immediately following resistance training. Always warm up for 5-10 minutes before your aerobic training session and cool down for at least 5 minutes after.
Resistance Training
Be sure to warm up with a low intensity activity for five minutes before you start your resistance training. Always rest for about sixty seconds between each set and complete each exercise 8-12 times before pausing to recover.
Fuel Your Body
Your body needs energy to perform best during any workout. Therefore, it is important that you hydrate it with enough water and the right foods before and after you workout.
To know how much water you should be drinking per day, take your body weight in pounds and divide it by 2. This is the amount of water in ounces you should be drinking daily. You should also make sure you are getting enough protein so that the muscles can repair and rebuild. The average person needs to consume approximately one gram of protein for every 2.2 pounds of body weight to build and maintain muscles.
I love to mix protein powder in to my homemade smoothies or water bottle before & after my workout. This is especially good if you are on a low calorie diet which might leave you low in protein. I LOVE Sunwarrior Protein because it is completely raw, whole-grain and the only pure vegan protein that I could find. I even mix it in my pancake & waffle mix. Let me know if you find any other good ones.
Sunday: Relax, Recover and Prepare for the upcoming week
Monday: Upper Body Resistance Training Workout
Tuesday: Cardio/Aerobic Workout
Wednesday: Lower Body Resistance Training Workout
Thursday: Cardio/Aerobic Workout
Friday: A mix of Cardio/Aerobic & Resistance Training
Saturday: Mind & Body Fitness (Yoga, Pilates, Flexibility)
For videos of exactly what workouts you can use in a schedule like the one above visit http://www.keepitmovingfitness.com/ and join us in our goal to lose 1000 pounds this month with the Drop 5 First Program. Last month members lost a combined 600 pounds. I couldn’t be more excited.
This month members of my Fitness Community are reading Crazy Sexy Diet: Eat Your Veggies, Ignite Your Spark, and Live Like You Mean It!
Comments
| heathermarie1969 - Aug 12, 2012 12:18 PM | New Comment |
I actually had an AWESOME work out week last week! Here's what I did:
Mon: Chest intervals. 12 Min.
Tues: Rest (not by design, loL!)
Wed: Back/Lats intervals. 12 Min.
Thur: Leg Intervals. 12 Min.
Fri: Arm & Shoulders intervals. 12 Min.
PLUS Tuesdays Ab routine! 12 Min.
Sat. Bonus Cardio workout 12 min.
Total workout minutes for the week: 1 hr. 12 min! I worked out 6 days! That is not my norm, but for some reason I had the energy. Next week, I mix it up a little with some different workouts, but I'm a huge fan of intervals!
Jim
Vega!! Best protein powder ever!
Gluten-free, soy-free, made of 100% plant-based protein (a mix of hemp, brown rice, & pea protein. Also a combination of ground flax seeds & chia seeds for extra protein and a complete source of omega 3 & 6 fatty acids). It's great because a single scoop has 50% of every vitamin and nutrient you need in a day (even vegan sourced B12!). I often have 2 scoops in a smoothie and then I don't have to worry about anything I may be lacking on a vegan diet, such as iron, vitamin D, etc. It comes in a neutral flavor as well as vanilla chai (my favorite) and chocolate! (and berry, which a lot of ppl love, but i'm not too fond of personally). It's sweetened with natural flavors and stevia! awesome!
Original Post by: skap_kiwiVega!! Best protein powder ever!
Gluten-free, soy-free, made of 100% plant-based protein (a mix of hemp, brown rice, & pea protein. Also a combination of ground flax seeds & chia seeds for extra protein and a complete source of omega 3 & 6 fatty acids). It's great because a single scoop has 50% of every vitamin and nutrient you need in a day (even vegan sourced B12!). I often have 2 scoops in a smoothie and then I don't have to worry about anything I may be lacking on a vegan diet, such as iron, vitamin D, etc. It comes in a neutral flavor as well as vanilla chai (my favorite) and chocolate! (and berry, which a lot of ppl love, but i'm not too fond of personally). It's sweetened with natural flavors and stevia! awesome!
ska-kiwi ^^^^^^^^^^^^VEGA^^^^^^^^^^^^ yes!!
I also like the RAW vaniila, Olympian Labs Chocolate PEa protein and Spiru-tine natural vanilla- all excellent, filling and healthy, non GMO, no sugar.
Try The Amate Life Shake. Gluten & Lactose free. Is formulated with a balance of high-quality proteins, vitamins, minerals, fiber, calcium and more to provide sustained energy and appetite satisfaction. Can be used to supplement your current diet or as muscle fuel after workout. The best thing ONLY 90 CALORIES, 13 g of Protein, 5g of fiber, total carbs 8g plus a lot of vitamin and minerals!!
Good for anybody following a low calorie diet
You can also take a look to the Get in Shape Program from Amate Life.
Stay in touch!!!
Original Post by: floridapaulineOriginal Post by: skap_kiwiVega!! Best protein powder ever!
Gluten-free, soy-free, made of 100% plant-based protein (a mix of hemp, brown rice, & pea protein. Also a combination of ground flax seeds & chia seeds for extra protein and a complete source of omega 3 & 6 fatty acids). It's great because a single scoop has 50% of every vitamin and nutrient you need in a day (even vegan sourced B12!). I often have 2 scoops in a smoothie and then I don't have to worry about anything I may be lacking on a vegan diet, such as iron, vitamin D, etc. It comes in a neutral flavor as well as vanilla chai (my favorite) and chocolate! (and berry, which a lot of ppl love, but i'm not too fond of personally). It's sweetened with natural flavors and stevia! awesome!
ska-kiwi ^^^^^^^^^^^^VEGA^^^^^^^^^^^^ yes!!
I also like the RAW vaniila, Olympian Labs Chocolate PEa protein and Spiru-tine natural vanilla- all excellent, filling and healthy, non GMO, no sugar.
sweet, i'll have to try that!
american
apples
asian
beans
beef
blog
bmi
breakfast
calcium
calories
cheese
chicken
chocolate
coffee
confidence
cooking
dessert
diabetes
diet
dieting
dietsinreview
dinner
eggs
emotionaleating
exercise
family
fiber
fish
fitness
fruit
goals
healthyeating
hunger
hungrygirl
inspiration
italian
loseweight
mediterranean
mexican
mindset
motivation
nuts
obesity
party
pasta
portioncontrol
potatoes
protein
quinoa
recipe
recipes
salad
self-esteem
sleep
snack
snacks
soup
spinach
stress
successstory
sugar
support
tbl
thebiggestloser
tips
turkey
tv
vegan
vegetable
vegetables
vegetarian
water
weightloss
workout
yogurt
