Here is our Stoking your Furnace work out plan focusing on just one or tow muscle groups per day and today is good ole’ Leg Day (Trumpets Sound):
๏ Workout #1 – Chest
๏ Workout #2 – Back
๏ Workout #3 – Legs (best on your high energy days!)
๏ Workout #4 – Shoulders & Triceps (2 on this day)
๏ Workout #5 – Biceps (this is a good day to hit your abs hard too!)
I’ve got some super-duper leg exercises for you including lots of Compound Exercises to save valuable time. Let’s take full advantage of the Total Gym’s ability to multi-task by working several muscle groups at one time.
We are sticking to an easy to follow, three prong attack adhering to my version of the K.I.S.S. acronym – Keep It Sweet and Simple. For more details on each for these important points, see week’s #1 and #2 blogs.
1. Stoking the Furnace – Using our Total Gym to increase our metabolism. This is why leg day is so important because the legs and glute muscles are the largest muscles in our body. When we tax these guys we can truly turn up that body furnace to increase our Basic Metabolic Rate (MBR) – which is how much energy your body uses at rest, just to keep it functioning.
An added bonus to keeping your legs tight and strong is in doing so you
will also keep your joints and ligaments tight and strong! I ran out of time in the video but remember to train your calves to keep your ankle joints strong as well as 52 bones, 60 joints and more than 200 muscles, tendons and ligaments in your feet!
2. Torching More Calories – A good leg day will burn as many calories as a good cardio day.
3. Eating Strategies – This is what I want to highlight today…
Nooo Weigh! – Yes Weigh!
Here is my philosophy that has helped so many of my clients and now I have to follow my own advice. I hope it will hit home with you:
Yes Weigh – When you’re at your comfortable weight, weigh every day. We experts recommend first thing in the morning, same time each day, and of course after you pee! Thus, if you see a pattern of the needle moving the wrong way, you know you need to buckle down a bit and revisit our 3 Prong Attack.
No Weigh – When you’re embarking on a fat loss journey, DO NOT weigh every day. I recommend avoiding the scale for the first four weeks. I am convinced that the scale is the main reason most people fail with fat loss. Picture this: You get all positive and excited to get on a healthy path. You make sacrifices with food and start moving your body more. You’re drinking more water, which weighs a lot. You hit your Total Gym like a champ so you’re adding muscle weight – A Good Thing! You’ve changed your diet so in the beginning your body is confused and screaming “What the heck is going on here?” so it starts to hold on to calories thinking its poor host is in famine mode.
So what happens? You guessed it. You step on the scale after week one (or every day) and nothing! In fact, you may have gained weight from waking up those muscles. You throw your hands up and say, “What the heck is the use? Bring on the pizza and Häagen-Dazs – it’s time to binge on comfort food and Netflix”.
That’s my two pesos but I’d love to hear your opinion or feedback.
Looking forward to next week Team. Let’s Do This!
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