27 Jun This is how Charlotte Personal Trainers help you lose weight!
Last week I talked about what made some of my clients really successful. Today I am offering you a 4 week intervention that will help you lose at least 4-8 pounds.
Here is what you need to do!
Nutrition
- I will offer you a 4 week pass to my nutritional website. Usually only my clients have access to my website but for the next 4 weeks you will receive it for free. Just email me at michael@charlottepersonaltrainer.org and I will send you the access code for my website: charlottepersonaltrainer.vitabot.com
- Create your account and pick some of the nutrition plans that are available and modify them to your taste. The website is easy to follow.
Sleep
- Make sure you plan in 8.5 hours of sleep. Why would you want to do that? It is important for your hormone levels. Without the sleep you will have a hard time to lose weight.
- Don’t drink any alcohol at night it will reduce your sleep quality
- Avoid eating food an hour prior to going to bed. A full stomach has the tendency to reduce your quality of sleep.
Lifestyle
- Be as active as possible by walking at least 30 min per day.
- Park your car as far away from wherever you go and walk more.
- Use the stairs whenever you can. There is not really an excuse not to.
- Be active during the weekends by hiking, etc.
Exercise
Alternate the different exercise plans. They are just an example and can be modified.
- Cardiovascular Activities (an example)
- Warm Up
- Walk for 2-3 min with increasing pace
- Jog for 2 min
- Stretch
i. Calf
ii. Hamstring
iii. Quadriceps
iv. Hipflexor
v. Chest
vi. Back
vii. Triceps
- Main Part (Repeat 2-3 x with 5 min break after each cycle)
- 50 m Run/Sprint
- 2-3 min Walk
- 100 m Run/Sprint
- 2-3 min Walk
- 200 m Run/Sprint
- 2-3 min Walk
- 400 m Run/Sprint
- 2-3 min Walk
- 200 m Run/Sprint
- 2-3 min Walk
- 100 m Run/Sprint
- 2-3 min Walk
- 50 m Run/Sprint
- 2-3 min Walk
- Cool Down
- Stretch
i. Calf
ii. Hamstring
iii. Quadriceps
Strength Training (2-3 x 15 Repetitions you can look up the exercises on my website or youtube)
- Warm Up (5-10 min)
- Push ups
- Chin Ups with chair underneath (chin up bar around $30 at sporting goods store
- One legged Squats on chair
- bicycle crunches
- straight crunch with legs in a chair position
- alternating lunges
- calf raises one leg
- biceps curls with rubber bands (rubber bands around $10-20)
- Triceps push down with rubber bands
- lateral arm raises with rubber bands.
Sorry, the comment form is closed at this time.