Healthy Workout Plan 1

To start off your week and to compliment the vitamins that i previously informed you about you must cut out certain foods in order to achieve your body goal. Your portion sizes are a big deal when it comes to losing weight (male or female). Your portion size should be on a small plate and include half fruits and vegetables, 25% protein (preferably any type of fish), and the last 25% are your starches and carbohydrates. This will not fill you up at first but you will notice you will be eating about five or six times a day. The fish oil and flax seed oil stated in the previous blog. The key to dropping weight is running/cardio, which will in fact make you create a healthy lifestyle as well by improving your heart and lowering the risk of any cardiovascular diseases. For a woman, you should be doing five days of roughly 45 minutes of cardio. You start to burn fat after 30 minutes. For men, i recommend my current running regiment:

Day 1:run for 30 consecutive minutes, followed by 20 minutes of interval training/sprints Day 2: light run, 2-5 mile run at an easy pace

Day 3: 5 minute warm-up, followed by 20 min of sprints with 1 minute rest in between sets

Day 4: rest day

Day 5: 1 hour of cardio 

Now if your interested in getting a little larger while leaning out, then you obviously should be doing some lifting.  With such a leaning out running routine, its good to compliment the running with a leaning out lifting schedule.  If you insist on supplements such as protein, they should only be done on two days of this work out, which are the "building mass" stage.  The other lifting days are vital as well, and you must keep time down to the second to get the full effect of the work out. 

Day 1: Take half of your max with push-ups, pull-ups, sit-ups, and triangle push-ups and then you do as many sets as your body allows.  The key to today is to keep a 30 second interval in between for rest.

Day 2: Shoulders, Chest, and Back:

Arnold Press 2 x 12

Shoulder Press 2 x 12

Dumbbell fly 2 x 12

Bent-over dumbbell fly 2 x 12 (or reverse Pec-dec machine)

*must do within one minute between each set/work out to gain full effects

Day 3: rest day, only run

Day 4: Back, Biceps, Traps:

Pull-ups  3 x 10

Seated Row 3 x 10

Upright Row 3 x 10

Dumbbell Shrugs 2 x 15

Preacher Curls 3 x 10

*must do within one minute of each set/workout to gain full effects

Day 5: rest day, only run