101 Get-Lean Workouts and Strategies for Women by Muscle & Fitness Hers by Muscle & Fitness Hers - Read Online

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101 Get-Lean Workouts and Strategies for Women - Muscle & Fitness Hers

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CHAPTER 1

Four Weeks

TO

FIT!

Get your body back with this training, nutrition, and supplement plan designed to help you lose weight and build muscle—fast!

You did it again, didn’t you? You’ve overindulged recently on big lunches and dinners, decadent desserts, and maybe a few too many cocktails. Then, suddenly, one day you woke up with an extra 10 pounds staring back at you in the mirror. So you made a decision to trade your debauchery for the StepMill and clean eating—again—knowing it may take months to get back to where you were. But what if you don’t want to wait that long? That’s where we come in. With the help of trainer and nutritionist Kim Oddo, who has worked with some of the world’s top figure and bikini competitors, we’ll show you how to get your body back in only four weeks with this comprehensive crash-course training and nutrition program. Yes, it’ll have your body swating and (at times) your stomach grumbling, but in 28 days you’ll be back to where you were before you got off track—if not better.

THE

Workout Split

WEEKS 1–2

DAY 1

Upper-body Circuit, Abs

DAY 2

Lower-body Circuit

DAY 3

Cardio, Abs

DAY 4

Upper-body Circuit, Abs

DAY 5

Lower-body Circuit

DAY 6

Cardio, Abs

DAY 7

Rest

WEEKS 3–4

DAY 1

Upper-body Circuit, Abs

DAY 2

Lower-body Plyometrics

DAY 3

Cardio, Abs

DAY 4

Upper-body Plyometrics, Abs

DAY 5

Lower-body Circuit

DAY 6

Cardio, Abs

DAY 7

Rest

OVERHEAD MEDICINE BALL THROW

• Stand 8–10 feet in frontof a concrete wall with feet slightly wider than shoulder width.

• Hold a medicine ball with your palms facing, and lift it above your head with arms extended.

• Bend your knees slightly as you lean back until you feel a slight stretch in your abs.

• Flex forward and throw the ball as hard as possible against the wall.

• Catch the ball on the return and repeat for reps.

Four Weeks

to Fit Program

WEEKS 1–2

Use light weight and higher reps at the beginning of the workout to help enhance blood flow to muscles and burn more calories as you train.

With each circuit you’ll go heavier and use lower reps to stimulate your fast-twitch muscle fibers and keep your body in fat-burning mode after the workout is over.

Focus on compound movements to maximize the amount of work done in this short, full-body routine.

To keep your heart rate up, you’ll perform five minutes of cardio between each circuit at 70–75% of your maximum heart rate (MHR).

Use an average tempo like 2:1:2 (two seconds to lower the weight, one second pause, and two seconds to lift it) to ensure you perform each exercise properly.

Perform 45–60 minutes of cardio on your cardio days (Days 3 and 6), working at 75% of your MHR.

Upper-Body Circuit (Day 1)

BARBELL BENCH PRESS

• Lie faceup on a flat bench with your feet flat on the floor.

• Grasp a barbell just outside shoulder width and lift the bar off the rack.

• Slowly lower it toward your lower chest, keeping your elbows pointed out to the sides (not forward), until the bar , is just an inch or two above your chest.

• Press the bar back up forcefully in an arc so it ends up over your neck.

• Stop just short of locking out your elbows.

STIFF-LEG DEADLIFT

• Stand erect holding a barbell with a shoulder-width, overhand grip, and feet six to eight inches apart.

• Keeping your chest high, abs tight, and knees slightly bent, lean forward at the hips, letting the bar naturally track away from your body.

• Pause when you feel a good stretch, then carefully reverse the motion by contracting your glutes and hamstrings, allowing the bar to come closer to your body as you approach the top position.

• Squeeze your abs, back, and glutes at the top.

FOUR WEEKS TO FIT DIET

As with the training portion of this program, the diet is broken down into two phases over four weeks.

PHASE 1: WEEKS 1–2

> You must eat fewer calories than your body is used to in order to drop body fat. When a calorie deficit is created, the body responds by collecting from fat reserves, and you get leaner. In this phase, you’ll eat between 1,400 and 1,500 calories per day.

> You’ll consume ample amounts of protein—the building block of muscle—to ensure you’re burning off body fat while sparing muscle. This will be coupled with keeping your carbs and fat intake to moderate levels.

MONDAY

Breakfast

1 tsp cinnamon

3 egg whites, scrambled or boiled

1/3 cup oatmeal, quick, measured uncooked

Late-morning Snack

1 tbsp peanut butter, natural

2 rice cakes, brown rice or multigrain

1 scoop whey protein

Lunch

2 tbsp balsamic vinegar

½ cup brown rice, cooked

4 oz shrimp

1 small salad, with tomato and onion

Midday Snack

4 oz ground turkey breast, 99% fat-free

4 oz sweet potato, baked and skinless

Dinner

10 almonds

4 oz asparagus

4 oz halibut

Nighttime Snack

1 tbsp peanut butter, natural

1 scoop whey protein

¼ cup plain, low-fat yogurt

TOTALS: 1,442 Calories, 158g Protein, 114g Carbs, 35g Fat

TUESDAY!

Breakfast

3 egg whites, scrambled or boiled

1½ oz Cream of Rice, measured uncooked

Late-morning Snack

1 tbsp almond butter, natural

2 rice cakes, brown rice or multigrain

1 scoop whey protein

Lunch

1 soft corn tortilla, 7-inch diameter

4 oz chicken breast, white meat

½ cup zucchini

Midday Snack

4 oz ground turkey breast, 99% fat-free

4 oz sweet potato, baked skinless

Dinner

10 almonds

6 oz broccoli

4 oz halibut

Nighttime Snack

1 oz avocado

1 scoop whey protein

¼ cup plain, low-fat yogurt

TOTALS: 1,433 Calories, 164g Protein, 121g Carbs, 34g Fat

WEDNESDAY

Breakfast

3 egg whites, scrambled or boiled

¼ cup grits, quick, measured uncooked

Late-morning Snack

1 tbsp peanut butter, natural

2 rice cakes, brown rice or multigrain

1 scoop whey protein

Lunch

2 tbsp balsamic vinegar

½ cup brown rice, cooked

4 oz chicken breast, white meat

cups baby spinach

Midday Snack

4 oz ground turkey breast, 99% fat-free

4 oz sweet potato, baked skinless

Dinner

2 tbsp balsamic vinegar

10 almonds

1 medium salad, with tomato and onion

4 oz shrimp

Nighttime Snack

1 tbsp peanut butter, natural

1 scoop whey protein

¼ cup plain, low-fat yogurt

TOTALS: 1,408 Calories, 164g Protein, 144g Carbs, 34g Fat

THURSDAY

Breakfast

1 tsp cinnamon

3 egg whites, scramble or boiled

1/3 cup oatmeal, quick, measured uncooked

Late-morning Snack

1 tbsp peanut butter, natural

2 rice cakes, brown rice or multigrain

1 scoop whey protein

Lunch

4 oz sweet potato, baked and skinless

4 oz chicken breast, white meat

4 oz asparagus

Midday Snack

4 oz turkey breast, white meat

½ cup brown rice

Dinner

2 tbsp balsamic vinegar

10 almonds

1 medium salad, with tomato and onion

5 oz tilapia

Nighttime Snack

1 tbsp almond butter, natural

1 scoop whey protein

¼ cup plain, low-fat yogurt

TOTALS: 1,491 Calories, 198g Protein, 94g Carbs, 35g Fat

FRIDAY

Breakfast

1 tsp cinnamon

3 egg whites, scrambled or boiled

½ cup oat bran

Late-morning Snack

1 tbsp almond butter, natural

2 rice cakes, brown rice or multigrain

1 scoop whey protein

Lunch

½ cup brown rice, cooked

4 oz chicken breast, white meat

4 oz green beans

Midday Snack

4 oz ground turkey breast, 99% fat-free

4 oz sweet potato, baked and skinless

Dinner

1 oz avocado

4 oz asparagus

4 oz halibut

Nighttime Snack

1 tbsp peanut butter, natural

1 scoop whey protein

¼ cup plain, low-fat yogurt

TOTALS: 1,474 Calories, 172g Protein, 123g Carbs, 38g Fat

SATURDAY

Breakfast

3 egg whites, scrambled or boiled

2 oz hash browns, home-prepared

Late-morning Snack

1 tbsp peanut butter, natural

2 rice cakes, brown rice or multigrain

1 scoop whey protein

Lunch

2 tbsp balsamic vinegar

½ cup brown rice, cooked

5 oz tilapia

cups baby spinach

Midday Snack

4 oz turkey breast, white meat

4 oz sweet potato, baked and skinless

Dinner

10 almonds

1 cup zucchini

4 oz ground turkey breast, 99% fat-free

Nighttime Snack

1 tbsp almond butter, natural

1 scoop whey protein

¼ cup plain, low-fat yogurt

TOTALS: 1,489 Calories, 175g Protein, 110g Carbs, 41g Fat

SUNDAY

Breakfast

3 egg whites, scrambled or boiled

¼ cup grits, quick, mea sured uncooked

Late-morning Snack

1 tbsp almond butter, natural

2 rice cakes, brown rice or multigrain

1 scoop whey protein

Lunch

½ cup black beans, boiled

4 oz chicken breast, white meat

4 oz broccoli

Midday Snack

4 oz ground turkey breast, 99% fat-free

½ cup brown rice, cooked

Dinner

2 tbsp balsamic vinegar

10 almonds

1 medium salad, with tomato and onion

4 oz shrimp

Nighttime Snack

1 oz avocado

1 scoop whey protein

¼ cup plain, low-fat yogurt

TOTALS: 1,456 Calories, 168g Protein, 141g Carbs, 33g Fat

BARBELL BENTOVER ROW

• Stand holding a barbell with your feet shoulder-width apart and bend forward at about a 45-degree angle.

• Keeping your back stable and head up, pull the bar toward your body until it touches your belly button.

• Squeeze your shoulder blades together and pause for a moment at the top of the movement.

• Slowly return to the start position, making sure to stretch your lats fully at the bottom.

Lower-Body Circuit (Day 2)

SEATED OVERHEAD BARBELL PRESS

• Sit on a bench that adjusts to 90 degrees.

• Take an overhand grip slightly wider than shoulder width and start with the bar under your chin and just above your upper chest.

• Press the bar straight up overhead until your arms are fully extended but not completely locked out.

• Slowly lower the bar back to the start position and repeat.

LEG PRESS

• Sit squarely in a leg-press machine and place your feet on the platform, shoulder-width apart.

• Keeping your chest up and your lower back slightly arched, lift the sled, and unlatch the safeties.

• Bend your knees to lower the weight toward you, stopping before your lower back and glutes lift off the pad.

• Pause for a moment, then extend your legs to press the weight up, stopping just short of locking out your knees.

• Squeeze your thighs hard at the top and repeat.

Four Weeks

to Fit Program

WEEKS 3–4 // OVERVIEW

Increase the amount of weight for both your upper- and lower-body circuits (Days 1 and 5, respectively, during weeks 3–4), and go heavier and use lower reps with each circuit.

After your body has acclimatized to faster-paced workouts, you’ll start plyometrics—exercises that are quick, powerful movements that help the muscles store energy for more explosive training.

Plyos give you a total cardio workout, so you won’t have to hit the treadmill afterward unless you feel you need