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Susan’s Workout Schedule
Monday: Legs
Tuesday: Shoulders
Wednesday: Off /Routine
Thursday: Arms
Friday: Back
Saturday: Chest /Routine
Sunday: Track/Bleachers
I focus on one body part per day, and do abs 3-5 days/week. Cardio varies depending if I am off-season or not. I typically change it up between running, step mill, treadmill HIIT programs, and the track. Everyone’s body responds differently and may not need the same program, but this is what works for me!
Diet Tips:
Your diet is 80% of your results!!!
Set realistic short and long term goals, your more apt to follow your plan if you have an end result you need to hit.
Prepare your meals the night before, especially if you have to work the next day.
Eat every 2-3 hours. Eat 3 medium size meals with two small snacks per day making sure you eat breakfast.
Allow yourself a cheat meal 1-2 times a week, but not an entire day.
Avoid refined sugars, trans fat, and processed/fried foods.
Stay away from fad diets, instead learn and understand a healthy eating lifestyle.
Limit restaurant dining to special occasions or cheat meals, you never know how the food is prepared.
Track your caloric requirements; it will help you understand what you're really putting in your body.
Drink a gallon of water per day, avoid all soda pop opt for low sodium drinks.
If you have a bad day or week dieting don't let it be your downward spiral, pick yourself back up the next day and continue to eat clean.
A healthy eating lifestyle takes commitment, dedication and patience.
Training Tips:
Get a weekly routine, do not go into the gym without a plan!
Set realistic short and long term goals with a time frame and plan of when and how you will accomplish them.
Weight train a minimum of 2x/week, and minimum of 30 minutes of cardio per week.
Stretch properly to avoid injury.
Let your body rest.
To avoid a plateau change your routine every 6 weeks.
Incorporating core, agility and plyometrics to vary your workouts.
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