Attention world, its Sunday morning and it’s time to get into the early morning groove. So before hitting the beach, boat or park, get your hard working ass up and into the gym. That way you can flex that body part you just worked so hard on.
This is a new series that 2daybefit is going to have, the “Sunday Plan to Action”. Every Sunday there will be a new workout that will focus on a different body parts. Each workout will take approximately 45 to 60 minutes to complete, depending on how much you talk during your workout. There will be a combination of anaerobic/aerobic drills, functional circuits and isolation muscle groups for strength/hypertrophy/power. Now go brush your teeth, wash your face and kiss the baby. Because we are about to rock.
June 10 - THE ARM
Dynamic warm up - 5 to 10 mins Treadmill/Bike/Elliptical
Workout
Bicep curls superset with Dumbbell jabs
- 4 sets 12 to 15 reps
- 4 sets 1 min
Shoulder Press superset with Rotating kickbacks
- 4 sets 12 to 15 reps
- 4 sets 12 to 15 reps
Hammer Curls superset with Seated Dips
- 4 sets 12 to 15 reps
- 4 sets 12 to 15 reps
Upright rows (High Pulls) compound with Side raises
- 4 sets 12 to 15 reps
- 4 sets 12 to 15 reps
Cardio/Self Myofascial Release
20 minute Treadmill interval training
TIME Speed Incline
0:00 - 3:00 3.5 1
3:00 - 6:00 4.0 2
6:00 - 9:00 6.5 1
9:00 - 12:00 3.5 2
12:00 - 15:00 6.8 1
15:00 - 18:00 3.5 2
18:00 - 20:00 7.0 1
Thirsty?
If you find yourself feeling parched, it’s because you need water. Too often I see you guys out there with your 1 liter bottle and when I ask, how much water do you drink, it’s always the same answer: “This is my water for the day.”
Really? That’s all? But yet, you wonder why your ankles are the size of water balloons. Yup, you only have yourself to blame for those cankles. It ain’t the humidity. It’s because you are not hydrating your body well enough.
Women typically retain more water than men due to hormonal factors and gulping down H2O will facilitate the reduction of water retention.
Men, your bodies need it, too and how much you need depends on several factors to include: the state of your health, your activity level and where you live. On average, men should consume roughly 3 liters of water a day and women, 2.5 liters. If you live in the desert or somewhere tropical you should consume more.
Water doesn’t just quench your thirst. It is the basis of all chemical reactions in our body - including metabolic ones. Water also cleanses every nook and cranny of our bodies ridding it of toxins that add to weight gain and illnesses. In addition, we burn calories cooling the cold water we drink. I see you throwing a few extra ice cubes in that glass.
Up your water game with these few tips:
- Drink a tall glass of water upon waking up in the morning
- Drink water with every meal and snack
- Sip water while watching TV, working and commuting
- Add lemon, cucumber and strawberry slices
- If you’re on the go add crystal light (My favorite)
Drink up!
@2daybefit
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Janet Jackson said it best: “Got my own mind, I wanna make my own decision when it has to do with my life, my life. I wanna be the one in control.”
YES!!! You’re the one in control of the way you live, the way you feel and the way you look. Don’t just give the keys to your life to your trainer. He’s supposed to be outside the car using hand gestures to guide you into the space you want. Take advantage of his knowledge and guidance to help you reach your goals. At the end of the day, you are accountable for how hard you actually worked, how you nourished your body and how much rest you got.
Far too many of us want to place blame solely on genetics, their environment, stress and medications. They all play some part...if you let them. When it’s raining outside, you drive slower to avoid an accident. You can’t control the weather, but you can control your chances of getting to work safely by driving slower, turning down the music to be more aware, taking a less traveled road, etc.
Your trainer can suggest ways to better plan your workouts, meals and bedtime routine so that all those excuses just become old excuses that you don’t let control you and get in the way of a sexier and healthier body.
@2daybefit
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24 - 1 is not the score of the Nets’ losing in the first quarter.
Yeah, I’m sure I just confuse 98% of you guys with this title, so I guess you’re just going to have to read this blog to know what i’m talking about. 24 - 1, for those who train, your in the gym give or take an hour and for those who don’t train “Get-up, get-out and do something”. With that being said, you have 23 hours to mess up that hard, intense, grueling hour you just put in. I can hear some of you now “I hate the @#$% gym”. Fitness is a lifestyle change, you sought out to have physical, internal and mental change for the good of you. So why go screw it up before or after the painful hour in the gym.
Realize what you eat and drink will affect your performance the next day. Staying up late watching HBO and SportsCenter is not helping you get the proper rest your body needs to recoup and grow. So tell me, how does it feel to know you just burn 1000 calories with weight training, cardio training and self myofascial release work. Now you're set to indulge in 1200 calories with 5 hours of sleep. Calories in calories out. Simple equation and that’s not adding up for you. The one who’s working hard to accomplish their fitness goals.
Be conscience of what you do after the gym. Know this, what ever you put into your mouth will affect you in a positive or negative way. Also, get the proper amount of rest so you can feel fresh and be ready to attack the world the next day.
@2daybefit
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You’ve been trying to lose weight for weeks now and haven’t dropped a single pound. Cursing your trainer, telling him he doesn’t know what the hell he’s doing. Calling your friends crying over the 10 pounds that you have been trying to lose over the past month, but you haven’t dropped a single ounce. It’s not their fault. You didn’t call them crying when you were eating that cheeseburger the other day. You had control then and you have control now. So stop stressing over it.
Why haven’t you lose weight? Because of the stress. Check this out, stress produces cortisol and cortisol has been link to storing abdominal adipose (Belly Fat). So if your goal is to have a body like Peter Griffin, Rosie O’donnell, or your fat beer drinking uncle Steve. Keep the stress up. But if you are seriously trying to slim your waist and rip those abs. STOP STRESSING!!!
If you believe in the air you breath, well have a little faith in yourself and in your trainer. Allow him to point you in the right direction, as you take control over your own destiny. Continue to workout hard and erase the stress in your life, and you will be on your way to reaching your goal.
Less stress, more rest
@2daybefit
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Thoroughly enjoying that cosmo, mojito or daiquiri can bring you back to when your parents let you have a can of soda, Capri Sun or a cold, tall glass of Kool-Aid. It was an occasional treat and, now that you’re all grown up, that’s exactly how you should consume adult beverages.
I mean, what’s more important to you? 6-pack abs or 6-pack Mike’s Hard Lemonade.
Sure, it’s tasty but always remember, we’re all a B.O.O. (Body of One) and it takes some of us a full 24 hours or more to metabolize a single drink! That heavenly sugar in those colorful drinks turns into FAT once it enters your system. Hit the gym hard a day after sipping a Long Island Iced Tea and you’ll only be breaking down that L.I.T. instead of those love handles. Sucks to know you’re giving it all you’ve got but not making any headway.
By no means am I telling you to never have a drink again. I, myself, take great pleasure in having dinner out with friends with a glass of wine. What I’m encouraging here is moderation and to be very mindful of the amount and frequency of your Happy Hours.
@2daybefit
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