For today’s Fit Friday I FINALLY put together Phase 2 of the program. Although I’ve been working on different routines for a couple of months now, I could never find the time to write out Phase 2…or I didn’t make it a priority… sorry folks :-(. Ideally, you should have only been on Phase 1 for about 4 weeks before switching to Phase 2. If you haven’t checked out Phase 1 yet, you can do so here. That’s where I lay the framework and talk a lot about the basics.
Phase 2 Nutrition
Remember, a great body is made in the kitchen. The way you fuel your body will account for about 80% of your progress (or lack of progress). Exercise all you want, but you won’t have a lean body if you don’t eat right (unless you are one of those people that I hate). You have two options for Phase 1 of the program. If you are still getting the hang of clean eating, stick to phase one’s plan. If you want to kick it up a notch and really start to fine tune your physique, it’s time to move on to carb cycling. The premise behind carb cycling is simple. Just like your body gets used to exercise, your body gets used to the amount of food you eat. The science is complex and I won’t get into too much detail, but you can read more articles about it here. Basically, when you change your eating habits your body will start to accommodate it’s fat storing capabilities to the amount of food you eat. We don’t want it to do this. We want to keep our bodies in fat-burning mode, so we have to trick it. There are different methods of carb cycling. For example, some people do a 3-day carb cycle, with a high-, medium-, and low-carb day. For now, we’ll stick to a 2-day cycle, with high-carb days and low-carb days. In Phase One of the plan I had you eating at a 40-40-20 ratio (40% carbs, 40% protein, and 20% fat). My Fitness Pal makes it easy to track this ratio if you use the custom settings described in Phase 1. If you will be following along in Carb Cycling, you will increase your carb intake to 50% on high days and decrease it to just 20% on low days. Yes, sorry, this requires math, but if you use My Fitness Pal or some other online food diary it will usually do the math for you. (I’ll admit, I’ve been really bad about logging lately but I’ll try to start back up again.) For a simplified version of this: on low-carb days (which is every other day) cut out all your carbohydrate-based foods after your first two meals of the day. Also, you should try and keep your leg days on high-carb days since you will probably need more energy on leg days. The approved food list is the same as Phase One, as well as how much protein you should be getting per day. For a good example of a carb cycling meal example, visit this website.
Phase 2 Workouts
Cardio- 60 minutes of your choice
You will do one set of each of these without any rest between exercises, then you will repeat it three times. (You’ll end up doing 3 sets of each when you’re finished with the circuit.) Click on the exercise and see alternative exercises if this circuit doesn’t work well in your gym.
1. Hanging Knee Raise- 30 reps (10 to the front, 10 to the left side, 10 to the right side)
2. Back Extension- 20 reps
3. Side Extension- (Use back extension machine but position yourself on your side so that you work your obliques.) 15 reps on each side.
4. Reverse Crunches (Do this on a decline bench to make it harder.) 15 reps
5. Cable Crunch 15 reps
Day 5: Legs Again
Click here for the “Killer Leg Workout” you will be doing on Day 5 (from an old post of mine). It’s enough cardio in itself so don’t worry about doing more cardio on this day.
Day 6: Active Rest
Do something you love that will get your heart rate up and burn some calories for at least an hour! (surfing, basketball, tennis, chasing your kids around the park, etc.)
IF YOU ARE SUPER MOTIVATED: Do Days 1, 2, and 4 on Monday, Tuesday, and Wednesday and then repeat them on Thursday, Friday, and Saturday. Rest only one day of the week.
Feel free to ask me any questions!
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