March Shred: Rules #1,2 and 3 - Exercise!

Missed the Introduction to the March 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: Boot Camp

Friday: 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. Basically, you will be doing some form of exercise every single day of the month.

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! Or, if you want to do an extra day of Boot Camp instead of a walk day...awesome. Keep in mind though that you will be going low carb on your "rest" 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!