D - 60 (days)
Good morning. You have 2 months to get in shape for March Break.
Depending on how much eggnog and chocolate you gobbled at Christmas you may have a lot of work ahead of you. Start with an honest self-appraisal. Take your weight and a few measurements (waist, chest, hips). Write them down. Do this at the same time every week.
Set A Goal
In two months you should be able to lose about 10 lbs of blubber. If you're a guy looking to pack on some beef - you could add a couple pounds of pure muscle and chisel-away some belly fat for the semblance of a six pack.
Visualize the Goal
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| Nuf Said |
Make a Plan
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| Fail to Plan - Plan to Fail! |
You have to start with a battle plan. Below is a good plan for any man or woman facing the prospect of hitting southern beaches in March with their friends.
Nutrition
Get this straight-away: Nutrition is key! Starting today - cut out junk food and fast food from your diet. No pop, chips, fries, poutine, etc. Booze will make you fat. Beer, vodka or white wine - they will all make you fat. Discipline yourself for the next two months and it will pay off. If you have glutton friends who insist on recreational gorging or binge drinking- find new friends.
Below is what you should be eating:
Fruit, vegetables, lean meat (beef, chicken breast, turkey), eggs, grains (oatmeal, brown rice), low-fat dairy (skim milk, kefir). Eat a big breakfast and have a decent lunch and modest supper. Drink lots of water. Avoid sugar and extra salt. If you must snack - make it a healthy snack that will give your body some nutrients (nuts, seeds, veggies with hummus).
Training
Cardio - when I say cardio, I mean busting your butt for 30 minutes. By busting your butt, I mean that you should be sucking wind and drenched in sweat. You can achieve this on a treadmill, or running-trail or spin bike or doing burpees on your kitchen floor. If you don't have access to fancy workout equipment, unplug your microwave oven, take out the turn-table plate and do 400 overhead squat thrusts with the oven...in a row..or until you can't do any more. Run, walk, climb stairs. You must commit to doing this 30 minute cardio routine 6 days a week for the next two months. Do not negotiate with your inner baby. This cardio WILL NOT make up for eating candy or drinking shooters...it just won't.
Weights. To get the toned, fit look that you want in March you need to challenge all your main muscle groups. Whether you're a woman looking to slim-down or a guy looking to get jacked, here is a decent program that you will do three times a week for the next two months:
Squats
Here are two types. Squats will work your upper legs (glutes, quads, hamstrings). These are large muscles that demand a lot of energy (calories...fat...). The first one is for the fortunate soul who has access to a good gym and has the gumption to walk in. The other is for the rest:
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| Barbell Squats |
Place the barbell across the meaty portion of your shoulders. Plant your heels firmly on the floor. Slowly lower your butt as far as it will comfortably go. Keep your back straight. Press straight back up until your knees are locked. Load that bar with as much iron as you can handle for 10 repetitions. Take a breather (60 - 90 seconds) and then go again...and again. 3 sets of 10 reps. Every week - add some weight.
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| Air Squats |
If you can't get to a gym, don't despair - do Air Squats. Feet slightly wider than shoulder-width apart. Heels glued to the floor. Squat down as far as you can go (no, you won't hurt your knees). Press straight back up. Do whatever you like with your arms - hold them out front, or on your head or use them to hug the microwave to your chest. Do a test: see how many you can do before the room starts to spin. That will be your number of reps. Do that many reps 3 times with 1 minute rest in between.
Calf Press
The second leg exercise is for calves. Calf muscle is full of mitochondria which devours body fat when worked hard. Let's hit those calves. Again, two different exercises to choose from:
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| Standing Calf Press |
If you can get to a Standing Calf Press Machine like the one pictured above, set the weight on a level that will permit you to barely be able to do 15 reps. That's your initial training level. Do 4 sets of 15 with that weight. Your calves will burn like mad and you will walk funny for a couple of days. That's the price to be paid baby! Think of Daytona.
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| Improv Calf Press |
This is the "no-equipment" calf press. Find some stairs or some stable object with an edge. Plant the balls of your feet on the edge. Drop your heels as far as they will go. Press your toes down as far as you can. Repeat...about 30 times. Take a break for one minute and then repeat three more times.
Chest Press
Now for the upper body. If you can get to a gym, you will get on a machine that looks something like this:
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| Chest Press |
Set the weight to a level that will barely allow you to do 12 reps. That's your training weight. Do 3 sets of 12 reps. Aim to jack this up every two weeks.
If you can't get to a gym, this is your fate:
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| Push Ups |
Push-ups troops! One of the best exercises in the world. This one, agonising little exercise works so many muscles. Get on the floor. Hands close or wide - your call. Body straight, head up. Start pressing. Women HATE push-ups. Well, Missy - they hate you too! It doesn't matter, you must do them (unless you have the fancy chest press machine). Jack these things out like your life depends on it. See how many you can do in one shot. Repeat that twice. So - 3 sets of maximum effort. If you're not red in the face at the end of this, you're kidding yourself.
Back
Your lats are one of your largest upper body muscles. Good lats look great on anybody. In a gym, there are lots of great lat exercises. Outside a gym...not so much. You sorta, gotta find a bar and pull like mad on it.
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| Pull-Up with Home Pull-Up Bar |
If you can't even do one real pull-up...do not despair. Use a chair to get into the "up" position and then lift your feet and lower yourself as slowly as possible. Do this until you hate me. Take a break and then do it again.
If you're blessed by a gym, do lat pulldowns:
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| Lat Pulldowns |
Set the weight at a level that will let you do 10 reps. That's your training weight. Pull down to the front. Do 3 sets.
Shoulders
Shoulders make all the difference in the world. You can see great shoulders from any angle.
No gym? Try this at home:
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| Wall Run |
Looks barbaric? It is. Walk your feet up the wall and back down 10 times. Your shoulders will burn. Too chicken to try the Wall Run? Then grab the microwave and press that straight overhead 25 times (I'm not kidding).
Lucky enough to have a gym or equipment? Then Barbell Military Press is for you:
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| Military Press |
Start with the barbell at your collar-bone. Press it straight up until your elbows lock-out. Lower slowly to your collar-bone. Repeat. Use a moderate weight - one that you can do 12 good reps with. You will do 3 sets of 12.
Arms
We're going to start with triceps, that sweet muscle group on the back of your upper arm. If you can get to a gym, I recommend the Skull Crusher, pictured below:
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| Skull Crusher |
You can use a straight barbell as pictured, or a cambered EZ bar. The model is using a decline bench but a flat bench is fine too. Grab the bar about 12 inches apart. Point your elbows to the ceiling and lock them in place. Lower the weight to your forehead and press straight up. Do 3 sets of 10 reps.
No gym? No Problem. Let me introduce you to bench dips:
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| Bench Dips |
Find a stable surface about knee-high. Place the heels of your hands on the edge. Feet planted out front (the farther - the tougher). Bend at the elbows and lower your butt straight down. Press back up. Aim for 3 sets of 12 reps.
Biceps are easy at the gym:
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| Alternating Dumbbell Curls |
Grab a pair of moderate weight dumbbells (not the little rubber 3 lb things). Try at least the 8 pounders. Guys - you should shun any dumbbell less than 10 lbs. Stand up straight. Feet shoulder width apart. Start with dumbbells at the sides of your thighs. Lock your elbows to your sides. Curl the dumbbells up as tight as you can. The model in the photo is alternating arms, which is fine too. Do 3 sets of 12.
If you have no gym and no weights, you will have to find a heavy object around the house. Something that you can get a good grip on and lift several times. Just jack that like you would a dumbbell.
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| Fat Cat Curls |
Core
Last but not least is the core. With two months until Speedo-Time, we're going to focus on abs. Here are two really good exercises that you can do in the gym or at home:
Low Plank
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| Low Plank |
Get on the floor. Rest on your elbows like you we're already at the beach tanning your back. Plant your toes into the floor. Now lift yourself up so the only contact with the floor is your forearms and your toes. Hold for one second and then lower slowly to the original resting position. Repeat...20 times.
Bicycle Crunch.
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| Bicycle Crunch |
Lie on your back. Bring one knee upward and make contact with opposite elbow. Switch sides. Keep a steady rhythm. This works abs and obliques. Aim for 30 reps.
Recap:
Cardio - 30 mins of intense cardio Mon - Sat
Weights (Mon/Wed/Fri or Tues/Thurs/Sat)
Gym Workout
Barbell Squats - 3 x 10
Standing Calf Press - 4 x 15
Chest Press - 3 x 12
Lat Pulldowns - 3 x 10
Military Press - 3 x 12
Skull Crusher - 3 x 10
Dumbbell Curl - 3 x 12
Low Plank 1 x 20
Bicycle Crunch 1 x 30
Home Workout
Air Squats - 3 x max
Improv Calf Press - 4 x 30
Push ups - 3 x max
Pull ups - 2 x max
Wall Run - 1 x10
Bench Dips - 3 x 12
Arm Curls - 3 x 12
Low Plank 1 x 20
Bicycle Crunch 1 x 30
Tom
Hate Me Now - Thank Me Later
