Cardio

Cardio is something people have to do in order to get that nice and lean look you are looking for. It's not all about how long you run on the treadmill it's your intensity level that really counts. You can accomplish more in 30 minutes of cardio versus a hour if done correctly. What you must understand is target heart rate zones and your max target heart rate zone.


Cardio workout

Monday
10 min interval training on treadmill
1 mile within 7 min
10 min agility ladder workout
3 min cool down

Wednesday
5 min interval training on treadmill
2 mile within 14 min
11 min stair climber
2 min cool down

Saturday
3.5 miles within 30 min
2 min cool down

Ab Exercise

You don't have to train your abs every day. They are just like every other muscle in your body, they need rest in order to develop. I train my abs on Tuesday, Thursday and Saturday, that's three sessions weekly. The thing about abs is that they must be trained in all planes of motion.

Tuesday
Roman chair crunches
Medicine ball oblique rotation
Prone iso ab (planks)
Side iso ab (planks)

Thursday
Versa Pully crunches
Hanging reverse crunch
Rotating Roman chair crunch
Pyramid crunches

Saturday
Machine weighted crunches
Russian twist
Bicycle crunches
Reverse crunches (on floor)

My Diet

Your diet plays 80% of your results. If you can't control your calorie consumption or workout to burn more calories than you just consumed you will never achieve the results you desire. I have many diets but when i want to lean out for fitness shoots i usually follow something like this:

Breakfast
apple
oatmeal
10 egg whites

Snack
1 baked potato
3 oz chicken breast

Lunch
grapefruit
1/4 brown rice
steamed veggies

Snack
whey protein shake

Dinner
strawberries
6 oz tuna
salad
steamed veggies

Late Snack
whey protein shake
Words of advice

In order for you to see positive results you have to give your workout program at least 2 to 3 months to see change. Do not keep going from one program to the next every week.
My saying is this: 30 days of discipline; 60 days turn into a habit; at 90 days it becomes a lifestyle. ( Discipline, Order, Results)

Good Luck with the Program guys!

Scotty
 

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