Mark your calendar. Getting a ripped, beach-ready body is only
one month away when you follow this training program.
This training program is akin to what a bodybuilder would do in
the last few weeks before a contest. It covers the entire body but gives
special priority to your abs—you'll work them first in every session.
Most of the exercises won't be new to you, but take note of how
they're performed. You'll use a variety of intensity-boosting techniques, such
as holding a peak contraction and performing a slow negative (lowering) portion of a
rep, to bring out the most muscularity. Pay attention to asterisks (*) in the
workout chart, which denote technique changes.
Follow a clean diet along the way to preserve all your
muscle—and possibly gain a bit—as you reduce calories and peel away body fat.
Soon you'll have a body worth unwrapping on Valentine's Day.
Train six days per week. Perform cardio in the morning for five
consecutive days and lift most afternoons or evenings. Rest completely one day
per week.
Also Read : How to get six pack abs fast: Workout
For the cardio component, perform 30 minutes of steady-state
cardio. For the best results, do it first thing in the morning before
breakfast.
Choose any type of exercise you like, such as walking, cycling
on a stationary bike, or using a stair climber, but keep the intensity at your
target heart rate, which you calculate like this:
(220 - (your age)) x 0.7 = THR (Target Heart Rate)
If your schedule prevents you from lifting in the afternoon or
evening, move your session to the morning and perform cardio later. Try to keep
the two sessions several hours apart.
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