\u200b\u200bSummer is upon us, and everyone wants that beach body, so here\u2019s a little kick-starter. 6 weeks of training, 4 days per week alongside a calorie deficit to strip that bodyfat. Each day consists of full body workouts aimed at beginner to intermediate level to elicit maximum results in the shortest amount of time. Working every major muscle group particularly on strength days, you will create maximum muscle damage (don\u2019t be scared, this is a good thing) to repair back better and stronger. Switching the focus from strength to cardio allows time for the muscle to repair in between, it\u2019s worth noting that protein intake (through food\/drink\/supplements) needs to remain high to maximise repair and speed up recovery time.<\/p>\n Strength training \u2013 Is resistance\/weight training with focus on improving muscle strength\/endurance\/definition. More resistance training will bring more fat burning effects after exercise, also muscle firmness and toning will result from this style of training.<\/p>\n Cardiovascular training (cardio) \u2013 This style of training is focused on working and improving the lungs and heart, essentially helping you to feel fitter.<\/p>\n NUTRITION<\/strong><\/span><\/p>\n Essential to your 6 weeks training is your nutrition! You need to calculate the amount of calories you need for what you want to achieve.<\/p>\n What is a calorie \u2013 Unit of energy, in nutrition refers to energy people get from food and drink consumed, listed on all food packaging.<\/p>\n How many calories should someone consume? Well the answer is it varies depending on height, weight and gender. Also depending on what you want to achieve:<\/p>\n \u2022 Calorie maintenance \u2013<\/strong> Number of calories you can consume without gaining or losing weight A great app to use to work out how many calories you are consuming is MyFitness Pal, and even better it is free! You can download it and it will work out for you how many calories you should be having and tell you how much is in what you are eating. On average you will need roughly 0.5g-0.8g of protein per lb of bodyweight.<\/p>\n
\nStart your #SUMMERGLO<\/span> today!<\/strong><\/p>\n\nDAY 1 – STRENGTH<\/strong><\/span>
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\n10 minutes cross-trainer (light\/moderate intensity) with 5 minutes of various dynamic stretches (stretching with movement e.g. alternating lunges, star jumps, squats, arm circles, leg swings, knee to chest etc)<\/li>\n\nDAY 2 \u2013 CARDIO<\/strong><\/span>
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\n10 minutes treadmill (light\/moderate intensity), 5 minutes of various dynamic stretches<\/li>\n\nDAY 3 – REST<\/strong><\/span>
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\n<\/div>\n\nDAY 4 – STRENGTH<\/strong><\/span>
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\nDAY 5 \u2013 CARDIO<\/strong><\/span>
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\n\u2022 Calorie deficit \u2013<\/strong> Any number of calories under maintenance which will encourage your body to lose weight (body fat), the more the deficit the faster the weight loss although too much of a deficit will bring unwanted effects such as lack of energy, illness, muscle wastage etc.<\/p>\n