If you haven’t read and viewed Week #1, please do as it will help you get the most out of this series. Each week will build on the previous week’s written and video blogs.
We are sticking to an easy-to-follow, three-prong attack adhering to my version of the K.I.S.S. acronym – Keep It Sweet and Simple.
I switched up the order this week, but the 3 prongs are:
1. Stoking the Furnace – Using our Total Gym to increase our metabolism and get stronger. To do this and get the most out of your resistance training I will always emphasize the Rule of 10. Whatever muscle you are working (except for abs), set your Total Gym at a level where you hit fatigue (meaning you could barely do one or two more reps) right around 10 repetitions. We tackled our chest muscles in week number one and this week we are training our back muscles.
I am proposing that you try a successful method of just working one muscle group per workout. The benefits are you can give it 100% of your Effort and 100% of your Focus knowing you’ll be done in around 15 minutes. If you have extra time that day you can use it on the next prong:
2. Torching More Calories – Creating that Daily 500 Caloric Deficit to achieve our goal. Get your heart pumping and burn those calories doing an activity that you enjoy!
3. Eating Strategies – This week, I briefly mention Intermittent Fasting, and here is a great resource to learn more: Dr. Jason Fung. He explains it in K.I.S.S. manner that will motivate you to try it*.
* Always consult with your doctor before making any dietary changes!
Here is my Stoking your Furnace recommendation of working one muscle group per day:
๏ Workout #1 – Chest
๏ Workout #2 – Back
๏ Workout #3 – Legs (best on your high-energy days!)
๏ Workout #4 – Shoulders & Triceps (2 on this day)
๏ Workout #5 – Biceps (this is a good day to hit your abs hard too!)
The Total Gym Training Deck makes this Sweet & Simple. The beauty of this routine is you could work out every day if you wanted because the muscle groups are unrelated. It entails alternating your pushing muscles (chest, shoulders, triceps) with your pulling muscles (back and biceps) with your leg day in the middle. This allows the muscle group you fatigued today to fully rest and recover which is when you reap all the benefits from your hard work – especially when you are adhering to the Rule of 10.
If your muscles are sore the next day, put a big smile on your face! Soreness means you properly stressed the muscles so when they rest and recover, they build back stronger and hungrier, requiring more calories to keep them alive. Remember to stretch those sore muscles which will also help the build back process.
Looking forward to next week Team. Let’s Do This!
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