Since the New Year is here, and we already discussed resolutions… Let’s talk about the most popular New Year’s resolution in the world… Get fit. I want to take it one step further, and assume that many of you with this goal are actually trying to burn some fat, add some muscle, and look all around better for the Summer.
We already know (from my previous articles) that fitness is extremely important, that pushing yourself to and beyond failure is a huge key to success, that making excuses for skipping workouts are weakness, and that you will live longer if you get and stay fit… That isn’t anything new. Today, I’m going to tackle something that I know many of you want to do… Preparing and shaping your body up for this coming Summer.
Since many swimming pools open on Memorial Day, I thought I would simply count that day – Monday, May 26, 2014 – as our finish point. In other words, we want to achieve our lofty outcome prior to that day.
Before we do anything, let’s get the dagg-on disclaimer out of the way…
WARNING: Exercise, stretching, sports, and other fitness related activities can be dangerous. You can be seriously injured, crippled, or killed. The opinions, stories, and ideas presented here are my own and do not constitute a recommendation of or endorsement for any particular or general use. I strongly recommend getting a complete physical and doctor’s approval before starting any type of strenuous activity. Especially if you are over the age of 40 or have high blood pressure, genetic heart problems or conditions, or elevated cholesterol levels. If you choose to workout, you do so at your own risk. In addition, working out requires patience, diligence, and above all else, using good form. Never bounce or over strain! Most important: listen to your body…
Now that we’ve gotten that out of the way, let’s figure out our goal, plan to accomplish it, and get started!
First and foremost, before you dive into a workout routine, I think it is imperative that we carefully figure out precisely what we’re trying to achieve. For ease of use, let’s assume that everyone reading this article has the following desired outcome:
I want to get healthier, burn some fat, lose a little weight, and pack a little muscle and definition on.
Perfect! Now we can get to our plan…
We need to know our timeline… Well, since we know our goal needs to be reached by 5/26/14 it is easy to calculate… We see that we have 20 weeks (approximately five months). This is more than enough time for us to lose 20-40 pounds of fat (if we need to) and tack on five pounds of pure muscle. Plus, and most important, this is ample time to get us in terrific shape for the beach!
Now let’s quickly tackle each key subject area to getting in shape. Note: I won’t cover this in great detail. Most of you know what I’m talking about, and the remainder of you curious/learning folks can research the web some to get more than you ever imagined possible. If you need more information and tips, start with my Health category.
REST DAY
This one doesn’t require much description. Suffice it to say that you must take one day off from working out each week. This day is key to letting your muscles heal from the previous six days of working out, and it allows your entire body to regenerate stronger than before. Do nothing during your day off!
EAT GOOD
Do I really need to lay this one out? Simply eat better foods and fewer calories. On top of proper nutrition, make sure you take in liberal amounts of water (90 or more ounces each day). What you eat is what you get! Read my Nutrition article for more info.
WEIGHT LIFTING
Hit the iron. Hit it hard. Take your body to utter failure in each set! Do a full-body routine twice per week.
CARDIOVASCULAR WORKOUTS
In order to turn your metabolism into high gear, you will do six days of cardio each week
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. Each day will consist of 45 – 60 minutes of cardio that will have your heart rate in a target range of 65 – 85% of your predicted max heart rate.
CORE CROSS-TRAINING
This is an optional workout that you can do three times per week. This is for those of you who REALLY want to rip up your abs and core to give yourself the best beach body possible. Read my Chiseled Abs article for more info.
Now let’s break the week down (each week is precisely the same over the entire 20 week training).
SUNDAY – Cardio and full body weight lifting routine
MONDAY – Cardio and core
TUESDAY – Cardio
WEDNESDAY – Cardio and core
THURSDAY – Cardio and full body weight lifting routine
FRIDAY – REST DAY (this can be any day, but it must happen!
SATURDAY – Cardio and core
Last note… If you’d like more info, I recommend perusing this blog in the “Health” section. Especially checkout this article: healthywealthytribe.com/secret-to-getting-fit
Finally, pick your butt up and get to the gym to get started TODAY!!! If you follow this advice for the next twenty weeks I can guarantee you a new you!
I hope this helped, and I hope you follow through! Please keep me posted and let me know about your experiences.
Good luck,
Rip
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About Vaughn Ripley
I already have my beach ball body!
You crack me up, Dan.
(: