The game olan

The Game plan

Ok so here you are out many months after you achieving your fitness goal and you haven’t done anything but sit and relax and now you look at yourself and all that weight you had taken off and told yourself that you would never see again has now come back. Wait! It has just not come back but for good measure you have gain an additional amount of weight that well you are telling yourself you need to finally get rid of.
So you try every diet in the world only to find out that they don’t work. Let me repeat, THEY DON’T WORK!!!!! So now what do you do? A year back you had really been in really good shape and you remember how you did it but you are just not motivated to go back to those extremes. So what to do? What to do?
Well, let me first start out and tell you that the only way you are going to lose those unwanted inches is by using the fuel you have consumed and there is no other way to do it but activity. Dear I say exercise? I know I just turned some of you off but there really is no other way to keep it off. If you stop eating eventually you will either die or you’ll start eating again and more than you did prior to your binge. Remember one thing though, it is not the foods fault that you got the way you are. Food is not our enemy. Ok so let’s get to the game plan….
As you all know I keep things simple and this is no different. Exercise should be part of your life, not your life, so I suggest no more than 30 minutes a day in the gym that is all. So here is how I would break it out and I am giving you the formula that has helped may lose hundreds of pounds and get in better shape.
Week 1
Monday: Get to the gym and sit on recumbent bike for 30 minutes and then go home.
Tuesday through Friday: repeat Monday

Week 2: Begin to introduce weights back into your program

Monday: Now get on that recumbent bike for 10 minutes and then go to the treadmill and walk for 5 minutes. Then begin to introduce weights back into your 30 minute program. Today do chest work only.
Tuesday: Same warm up and then today is back work only
Wednesday: Same warm up then do a leg workout
Thursday: Now I want you to do 15 minutes on the bike and then give me 15 minutes on the treadmill. Let’s see if we can’t get a good sweat on the treadmill to make it worth the trip.
Friday: Same warm up as Monday and then abs work for 30 minutes
Saturday and Sunday Take off

1 Month: Now you should be getting into a routine that should last you a while.
Monday: Let’s start with 5 minute warm up on treadmill or bike and then go hit the weights. Today is a great chest day so let’s get that going. After the workout let’s get bake on the treadmill and run for 10-15 minutes then go home. Your chest workout should not take any more time than 15 minutes (without talking to you friends and neighbors)
Tuesday: Let’s start with the same cardio and then let’s get some back work in then finish the same as Monday.
Wednesday: Yes, its legs day!!!!! Make this as enjoyable as possible. Start by getting on treadmill with an incline of at least 10 and go for 10 minutes then hit those legs like they have not been hit before and then end with a 5 minute cool down on treadmill or bike.
Thursday: Great day for Shoulders so go ahead and hit them and first give me 10 minutes warm up and at the end 5 minute cool down.
Friday: Let’s make this your cardio do. Turn on that music, make that television louder, get focused and give me 30 minutes of hard, sweat off the brow, heavy breathing cardio.
Saturday and Sunday: days off. Enjoy your weekend!

That one month routine should last you a few months before we will need to change it up a little. Notice how the gym does not become your second home but just s stop off place to get what your body so needs to do… exercise. Now stop screwing around and go get it done.