Missed the Introduction to the January Shred? Click HERE.
Your Exercise Plan!
Rule #1: Perform at least 2 high-intensity exercise sessions each week.
Rule #2: Perform at least 2 strength-training exercise sessions each week.
Rule #3: Walk 30-45 minutes on your rest days (non high-intensity and strength training days).
Your exercise plan each week should have at least 4 days where you are performing either high intensity exercise or strength training, leaving you with at least 3 "rest" days where you will be walking 30-45 minutes. Just like planning your meals, plan your exercise for the entire week...and preferably the entire month. Just to give you an idea, here is how my plan is going to look. Keep in mind, I love to do strength training, so I end up doing some additional strength training after Boot Camp:
Sunday: Strength Training (Chest, triceps and shoulders)
Monday: Boot Camp + Strength Training (Back & Biceps)
Tuesday: Rest (walk) Day
Wednesday: Strength Training (Legs)
Thursday: Rest (walk) Day
Friday: Boot Camp + Strength Training (Back & Biceps)
Saturday: Strength Training (Legs)
Rule #2: Perform at least 2 strength-training exercise sessions each week.
Rule #3: Walk 30-45 minutes on your rest days (non high-intensity and strength training days).
Your exercise plan each week should have at least 4 days where you are performing either high intensity exercise or strength training, leaving you with at least 3 "rest" days where you will be walking 30-45 minutes. Just like planning your meals, plan your exercise for the entire week...and preferably the entire month. Just to give you an idea, here is how my plan is going to look. Keep in mind, I love to do strength training, so I end up doing some additional strength training after Boot Camp:
Sunday: Strength Training (Chest, triceps and shoulders)
Monday: Boot Camp + Strength Training (Back & Biceps)
Tuesday: Rest (walk) Day
Wednesday: Strength Training (Legs)
Thursday: Rest (walk) Day
Friday: Boot Camp + Strength Training (Back & Biceps)
Saturday: Strength Training (Legs)
How you know if you are performing Rules #1, 2 and 3 successfully
While I'm not going to put a time requirement on your high intensity and strength training workouts, I'd suggest that if you aren't doing those for at least 20 or more minutes, you probably aren't burning as many calories as you could or should. Other than that, these 3 exercise rules are pretty simple. Obviously, if you end up missing a workout that you were supposed to perform on a given day, you won't receive a point for that day.
Helpful Tip
If you want to burn more calories...by all means do so! So if you want to mix up your 30-45 minute walk with some light jogging every few minutes...GO FOR IT! Keep in mind though that you will be going low carb on those days so you probably won't have the same energy level as you would on a day where you are consuming more carbs. Also, spread out your rest days so that they are not back to back. Adherence on low carb days is challenging enough...but going 2 days in a row without carbs? No thank you!
Also, if possible, perform your 30-45 minute walk during your fasting window. That means before you eat during that particular day. More calories expended while you are in a fat burning state provides you a better opportunity to burn more fat!
Also, if possible, perform your 30-45 minute walk during your fasting window. That means before you eat during that particular day. More calories expended while you are in a fat burning state provides you a better opportunity to burn more fat!
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