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You've made a committment
to workout for 105 minutes per day. You've also decided to
emphasize upper body, so you'll eat more food, especially more
carbs, on the days you do upper body workouts.
Day 2 is a 45 minute cardio session first thing in the morning on an empty stomach, but with supplements including BCAA's. Then there is a lower body weight lifting routine in the afternoon/evening and this is a low carb day. Do the 45 minute weightlifting session, you'll follow it up withth 30 minutes of steady state cardio, including a 5 minute cool down.
Day 3 is a cardio session,
preferably in the morning using a different variation of high intensity
interval training than used on Day 1, and this is a low carb day.
Then there is a 45 minute steady state cardio session in the afternoon.
Day 4 has a 45 minute steady state cardio session in the morning. Then later in the day, there is an upper body weight lifting routine and this is a low fat day - the extra carbs here will help you become anabolic, such that your body may build muscle (or at the very least, halt catabolism) in the upper body during the post training insuling surge that you get from the carbs. Do the 45 minute weightlifting session, then do 30 minutes of steady state cardio, including a 5 minute cool down, just like you did in day 2. After doing your 45 minute weightlifting session, you'll follow it up with 30 minutes of steady state cardio, including a 5 minute cool down, just like you did in day 2.
Day 5 is a cardio session, preferably in the morning using a different variation of high intensity interval training than used on Days 1 & 3, and is a low carb day. Then there is a 45 minute steady state cardio session in the afternoon. This is a low carb day.
Day 6 has a 45 minute steady state cardio session in the morning. Then there is a lower body weight lifting routine Do the 45 minute weightlifting session, then do 30 minutes of steady state cardio, including a 5 minute cool down, just like you did in days 2 and 4. This is a low carb day.
Day 7 is a cardio session, preferably in the morning using the same variation of high intensity interval training that you used on Day 1, and is a low carb day.
Day 8 is the cheat day and upper body – the extra calories on the cheat day will help build muscle in the upper body. After 8 days the cycle repeats. Here is a table showing what the cycle looks like:
Weight lifting routine
I don't want to hear a bunch of excuses on why you can’t lift weights. You can’t afford not to lift. Don’t worry, if you’re a woman, you just can’t get big off weight lifting, because you don’t have enough testosterone. One of two exceptions would be if a woman was taking supplements to significantly enhance her testosterone levels (such as a lot of tribulus terristus, or illegal steroids), and none of you will be doing that.
The other reason that both men and women can't gain an appreciable amount of muscle while on this program is that they won’t be eating enough. Yes you’ll gain muscle if you lift weights AND you eat more than your body burns such that you have a calorie surplus (weight gain). You aren’t reading this to gain weight, but to lose it.
However, one day out of every 8 days, if you follow the routine as I’ve outlined it, you will actually gain muscle. The day you can potentially gain some muscle is on your cheat day. That is the day you’ll eat between 1/10 BMR – 2/10 BMR more than your body burns.
You now know that you should
never eat less than your BMR. But you should also know that on this
program, that the most muscle you'll gain, is once every 8 days you'll
gain between 1/10 BMR and 2/10 BMR worth of muscle.
Since she is only trying to lose 140 – 113 = 27 pounds to begin with, if she chooses the middle of the road program, calling for 45 minutes each day of exercise (10 minutes of warming up, cooling down), she will lose 1.62 pounds per week. So she loses the fat in 16 2/3 weeks. So the most pounds of muscle whe could gain would be 16.66/29.62 - 16.66/14.81 pounds, or between .56 - 1.12 pounds of muscle. So the most she'll gain is slightly more than pound of muscle, while losing 27 pounds of pure fat.
This is while reaching her goal within 4 months, and feeling 50 times better from the 45 minutes of exercising each day, from carrying 27 pounds less fat, from eating more frequently, from eating better foods, from taking supplements, and from higher self esteem because she attracts all kinds attention and envy. Even if she isn’t pretty, everyone will still be looking at her body, and if you don’t have the best looks, a hard body can more than make up for it.
I even have a solution for you if you claim that you can’t afford to go to the gym. You’ll have to buy a bench and some "adjustable" dumbbells, and you can do the dumbbell workout I've devised. The dumbbells will be expensive – around $300, but they can be adjusted from 10-75 pounds.
In order to save time in the gym, you’ll be doing “supersets” and most of them will be “antagonistic supersets”. A “superset” is when you do two exercises back to back, without resting in between the two. “Antagonistic supersets” are when you do two exercises, back to back, of opposing muscles of opposing muscle groups. Back and chest are opposing muscle groups. So are biceps and triceps, and quadraceps – hamstrings.
For upper body, you’ll do combinations of chest-back, biceps-triceps, and shoulders-forearms. Some people are going to say forget the forearms in a dieting routine because it hardly burns any fat, and that a person should stick with compound exercises (those that involve more than one muscle group) to burn more fat rather than wimpy forearms exercises. This is true, but if you saw how my forearms look and feel after doing forearms exercises, you'd be advocating doing them too. Don't worry, you'll be burning plenty of fat, even after eliminating a compound exercise involving a large muscle group in favor of a forearms exercise.
For lower body, you’ll do quads-hamstrings, and calves-quads exercises. You’ll do three sets of one exercise with 4 reps per body part, then three sets of another exercise with 8 reps per body part, then 3 sets of another with 12 reps per body part, then 3 sets of another with 16 reps per body part. You have to keep on pace or you won't get done in the 46 minutes it will take to get done.
Note that “reps” is the number of repetitions, so if you “push the bar up” ten times and can't do any more, you've done 10 “reps.” “Rest” is the amount of time you take in between supersets.
“Tempo” is the number of seconds the weights are in any one position in the exercise. The first number is the number of seconds it takes to push or pull the weights or bar in the concentric portion of the rep, (i.e. the time it takes to push the bar up in a bench press exercise). The second number is the number of seconds the weight remains in the paused position at the end of the concentic portion of the rep. For example, in the bench press, the paused position is with the bar all the way up, with just a slight bend in the elbows (don't “lock out” your elbows on chest exercises). Remember to squeeze (flex) the muscle you're working when in the paused position. For instance, on a bench press, when the bar is paused at the top, squeeze your chest muscles hard for the specified 1 second tempo. The third number is the number of seconds the weight or bar is in the “negative portion” of the rep, or when you a resisting the weight.
Also take note that the tempo changes, as well as the rest period. The lower reps at the beginning tells your body to keep its power and strength. Low reps like this are typically what power lifters lift to gain strength and power, although a 2 ½ minute rest period is slightly fast for low reps. The 8 rep range is the lower range of 8-12 reps range, which is the range for “getting big” or actually gaining muscle in the fastest time (most the Mr. Olympia competitors use an 8-10 rep range for gaining mass). 12 reps is on the upper fringe of the building mass range and is starting to get into the muscle endurance range. The 16 rep sets are endurance sets and these ones actually give you the most serious “pump” afterwards.
So this workout has a little bit of everything to it. At the beginning, you're lifting like a power lifter taking long rest periods and using low reps, but then the speed of the workout gets progressively faster. At the end of the workout, you're an endurance machine, taking very short rest periods, in what power lifters would call a cardio workout.
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