Day 8: Wednesday, January 11th 2012
Warm Up: 20 minutes
Walk for 5
minutes (treadmill, elliptical, outside etc.)
Run for 5
minutes
Walk for 5
minutes
Run for 5
minutes
Light Stretch:
less than 5 minutes
No deep stretching. Just a few reaching exercises, arm swings and
circles, trunk rotations, etc. The idea
is to move and get warm, especially muscle groups you missed in your warm-up.
Resistance: 15 – 20 minutes
Legs / Core:
-
25
Ab
crunches
-
Single leg Step ups on low step (8” – 12”): 5 step ups on
each leg with striding arms, balance for 5 seconds on EVERY step
-
25
Ab
crunches
-
Single leg Step ups on low step (8” – 12”): 5 step ups on
each leg with striding arms, balance for 5 seconds on EVERY step
Functional:
-
15
SLOW Air Squats
Stretch: 10 minutes
Comprehensive light stretching, then focus on deep hip external
rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches,
feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.
Cool Down: 20 minutes
Recumbent
Resistance Intervals
-
3
minutes at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
- 8 times: 30 seconds at ‘11’ to ‘13’
resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80
RPM
- 5 minutes at a leisurely pace
Start adding
a fish oil supplement to your first, middle, and last meals of the day for
faster healing and healthier joints. To
really kick your fat loss up a notch and minimize joint inflammation, avoid
bread (at least on workout days).
CINNAMON!! Add a dash of cinnamon to your morning cup of
coffee, and another cup at lunch wouldn’t hurt.
Drink at
least 8 oz. of water 30 minutes before each meal or snack, and drink fluids
with your meal either just before or just after (or both), but not during. Green tea is a great option for delicious
hydration, appetite suppression, antioxidants, and a nice energy boost!
Try to base
your meal ratios on a total daily protein intake of 95g to 115g (while striving
to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and
post workout snacks.)
Comment
below, tweet @geoffcraft, or shoot me an email!
Eat well, drink lots of water and have fun! Love you.
#FitnessIsLove
get fit.
Day 9: Thursday, January 12th 2012
Walk 2 miles. Focus
on breathing during this walk. Find a
number of steps to breathe in your nose, and a number of steps to breathe out
your mouth (the breathe out should take about twice as many steps)
Finish your
morning shower with 3 – 5 minutes as cold as possible with the water hitting
your neck and upper-back for most of the time and upper chest and neck for
about 30% of the time. Repeat this cold
treatment before bed. I’ll get into the
reasons later on. Try to do this EVERY
DAY. It will accelerate fat loss and
help promote fast healing and better sleep.
If you’re feeling spunky, you can try an ice bath (5 minutes just legs,
5 minutes reclined, 5 minutes just torso with legs out). BRRRR.
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