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STANLEY PORTER
Personal Trainer, Author, Nutition Coach
WEEK 9-10
INCREASE YOUR CARDIO
This week you will workout the same as last week with the exception of ONE CHANGE: Turn one of your rest days into an extended cardio day. On Cardio Day you will do no weight training, only 45 minutes of cardio!
Stanley Is Reminding You To:
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Recommit yourself to eliminating the foods you selected during sugar week. A cheat meal/item is allowed on the weekend...you've earned it!
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Continue logging your meals in your diary!
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Start your new exercise program this week!
DAY 1-7
Read this article on Cardiovascular Exercise:
Questions:
1. What is meant by the statement that "all cardio is not equal"?
2. What is meant by having a negative energy balance?
3. What habits work against your efforts to lose weight?
Upgrade Your Workout
New Workout Split:
Day 1: Upper Body + 15 min. of cardio
Day 2: Extended Cardio **
Day 3: Lower Body + 15 min. of cardio
Day 4: Rest
Day 5: Full Body + 15 min. of cardio
* Day 2 involves a 45 minute cardio workout. Split the time between 2 or 3 cardio activities that you enjoy!
DAY 8-13
Continue with your most recent exercise program. This week add 10-15 minutes of fasted cardio each morning! Before you eat anything in the morning try to do 15 minutes of cardio. Here are some ideas:
- Go for a quick jog
- Take a brisk walk
- Perform some plyometrics
- Work out to an exercise video
- Do some household chores that involve lifting and carrying items!
DAY 14
Final Measurements and Reflections