30 DAY PLAN TO GET BACK INTO SHAPE.
TEAM JDP FITNESS IS HERE TO GIVE YOU OUR 30 DAY PLAN TO GET BACK IN SHAPE.
Part 1: Your Get Back in Shape Fitness Plan
People use December, Christmas and the new year as an excuse to shelve their gym membership—slacking off on workouts, loitering around that box of quality street, consuming enough liquid courage to make fools of themselves at the office Christmas party. But now, post Xmas, is the time to get back into shape.
If you want 2019 to be your fittest year ever, then have a look at our following 30 day plan to get back into shape. Next stop: A happier, healthier, fitter 2019. Use the following training and nutrition strategies to sail through the next 30 days and kick start getting back into shape.
One of the biggest mistakes resolutioners make is trying to take on too much too soon. Instead, look at fitness as a trek rather than a sprint and break it into smaller chunks of manageable goals and expectations. However, that doesn’t mean that a lot cant be achieved by a consistent 30 days. Nail those and you can bet that the following 11 months are on track to be a fitness success.
We also get it that you’re super busy this time of year, but getting in a solid workout is simpler and faster than you think. The key to the next 30 days is getting in activity almost every day. It’s that consistency over a long period that will stimulate change. Not 6 days of four hour workouts in one week and nothing for the remainder of the month.
This program is comprised of three workout days, two activity days and two rest days.
The training days are split into upper body resistance, lower body resistance, and high intensity cardio. This ensures you get the metabolism-boosting benefits of resistance training, the all-round fitness improvements that come with cardio training, and spend a good deal of time in the fat burning zone with the low intensity activity.
Here’s how the week breaks down:
• Monday: Upper Body
• Tuesday: Activity
• Wednesday: Lower Body
• Thursday: Activity
• Friday: High Intensity Cardio
• Saturday: Rest
• Sunday: Rest Upper Body
Upper Body Workout
This consists of basic push and pull movements. I’ve offered two choices: a fixed plain machine version of each exercise for those who have not been in regular training in the run up to this program, and a free weight version for those who have been consistently hitting the gym.
•3 x 10 Barbell Bench Press / Machine Chest Press (Chest)
•3 x 10 Bent Over Barbell Row / Lat Pull Down (Lats)
•3 x 10 Military Press / Machine Shoulder Press (Deltoids)
•3 x 10 Upright Row / Machine shrug (Traps) 2 x 10 Bicep Curls (Biceps)
•2 x 10 Tricep Pull Downs (Triceps)
Here you focus on your legs and lower body. I’ve added a little bit more volume to these exercises and again provided fixed plain and free weight options for most of the exercises.
•4 x 12 Barbell Squat / Leg Press
•4 x 12 Deadlift / Machine Hamstring Curl
•4 x 12 Step Ups (onto a bench or box). Weighted if currently training, bodyweight if new to exercise.
High Intensity Cardio
The high intensity cardio day will spike your metabolism and improve your fitness.
•10 x 100m sprints on Concept2 rowing machine
•30 second high and low intensity intervals on a treadmill x 6
•One minute plank followed by 5 burpees, x 3
These are days where you stay active but don’t actually do anything so vigorous that you would consider it a workout. The aim here is to keep the heart rate in the fat burning zone to get rid of the extra calories. The fat burning zone is approximately 60-70pc of your maximum heart rate (which can be roughly calculated by subtracting your age from 220). In the fat burning zone, 85pc of the calories you burn will be from fat. Activities such as walking, cycling, swimming and dancing are great choices.
Another great option? Yoga. You’ll get in your mobility while alleviating some of that inevitable January stress.
Part 2: Your Get Back in Shape Nutrition Guide
Almost more important than the workouts above is the food you consume over the next 30 days. Nutrition and sleep are key to getting results especially over a short timeframe like 30 days. Some people are planners, and others (buffalo) wing it. But because January is often the busiest/ most miserable time of the year, winging leads to disaster. You miss workouts, or end up ordering dinner through a an app on your phone. Now more than ever, schedule your workouts, keep the kitchen stocked with healthy foods, and keep your goals in mind. See maintaining and improving your health as a top priority.
Failing to prepare really is preparing to fail.
Activate Your Fullness Trigger
Water plays a key role in all of the functions in your body—digestion, metabolism, and brain function among them. By staying hydrated, you increase the brain’s ability to make quick, sound decisions about our health. Drinking water before a meal or snack can aid in feeling fuller faster, she adds. As the stomach fills it stretches and, at a certain point, signals fullness to the brain. If you’re especially vulnerable to jumping on food apps, have a big glass of water, wait ten minutes, and reconsider.
Keep Drinks At Bay
You may have had your fill of alcohol over the Xmas period but now is the time to knuckle down on dry January. To really achieve success over the next 30 days alcoholic calories need to be kept to a minimum. Alcohol also lowers your inhibitions, increasing the likelihood that you’ll dive into the office cakes. In addition, your body regards it as a toxin and shuts down all other metabolic mechanisms to get rid of it. Result: Additional calories from food you eat with that alcohol will be converted to stored fat. What’s more, many alcoholic drinks are calorie-dense, sometimes the equivalent of a large slice of cake with ice cream. Mixed drinks are often made with sugary syrups and juices that add 500 calories. If you really must drink, opt for red wine or light beer and drink at least 8 ounces of water for every alcoholic beverage you drink. An ounce of vodka or tequila with soda is a good option as well.
Recite Your Why
Mental fortitude is essential when it comes to eating clean, but sometimes your self-talk can backfire.
The minute you tell yourself you can’t have something, you’ll want it. Instead, say something like, ‘I choose not to have this takeaway because …’ and fill in that blank.
Once you declare that you’re making a conscious choice, it’s no longer taboo. Ideally, finish that sentence like this: ‘I choose not to have this because my body is feeling stronger than ever. Not only have you removed the restriction, but you made the reason why a positive and motivating one.
OUR 6 TOP NUTRITION TIPS.
1. Empty the shelves of all the festive goodies. Now that it’s time to get in shape you’ll need to get rid of all the Xmas naughties. If you leave them in the cupboards, let’s face it: you’ll eat them.
2. Go For Colour. Try to make your meal plates as colourful as possible. A wide palatte serves as a good indicator that you are getting a healthy amount of fruit and veg.
3. Keep Protein Intake High. You’ll need a high protein intake to allow your muscles to recover from the resistance training. Maintaining your lean muscle mass is important because it’s effectively the coal in your fat burning furnace. The more lean mass you have the higher your metabolism will be.
4. Eat a Lot of Fat. Healthy fats that is. Foods like avocado, olives, fish, nuts and seeds contain healthy fats that are essential for healthy hormones, skin and joints. Don’t worry: you won’t put on more weight by consuming these healthy fats.
5. Avoid Simple Sugars. Aim for slow releasing complex carbohydrates like oats, quinoa, and sweet potato for a steady release of energy. Avoid white rice, white pasta, sweets, cereals, sugary drinks, etc. Simple sugars are the cause of unwanted body fat.
6. Food Timing. It is a good idea to consume the majority of your carb intake before and after your workouts. This is when your body most needs the carbs and consuming foods at this time will help manage blood sugar levels.