Whew, this is going to be a big week…helping folks learn more about the Vegetarian Lifestyle.
On Wednesday, we’ll be sending you a free gift…a 7-day vegetarian meal plan guide for men and women, plus a nice little report on “The 10 Foods You Must NOT Eat on a Vegetarian Diet”. More to come…
But for this week, let’s hit another transformation tip and some bodyweight workouts
Monday – Transformation Tip: You Can Save Money & Lose Fat At the Same Time!
The truth is you don’t need to spend a lot of money on supplements, pills, cleansing potions, or shakes if you want to lose fat.
You don’t even need organic food to lose fat.
Heck, you can even just fast one day and live normally the rest of the week.
Alright, now that we’ve saved some money let’s burn some calories…
This phase is all about…
Advanced Lower Body Strength & Upper Body Circuit Conditioning
1A) Y-Squat (15 reps)
1B) Rotate Lunge (8 reps)
1C) Inchworm (6 reps)
1D) Elbow-to-Instep Lunge (5 reps)
1E) Decline Pushup (12 reps)
2A) 1-Leg Squat (6 reps)
2B) Towel Inverted Row (8 reps)
3A) Stability Ball Leg Curl (15 reps)
3B) Shoulder Press Pushup (15 reps)
4A) Reaching Lunge (10 reps)
4B) Off-set Pushup (12 reps)
4C) Mountain Climber (20 reps)
4D) Stability Ball 1-Leg Jackknife (10 reps)
Interval Workout A
Yes, I know that seems like a long workout, but remember, the warm-up is built into that!
Pick 30 minutes of fun activity to stay active. I also recommend this 5-exercise series for people who sit at a desk all day. You can do this as part of a regular warm-up or at the end of any fat burning workouts, or on any off day. Do 1-3 sets of 6-15 repetitions per exercise.
Check out the WYLIT video here:
1A) T-Squat (10 reps)
1B) Cross Crawl (15 reps)
1C) Close-grip Pushup (12 reps)
1D) Forward Lunge (10 reps)
2A) 1-Leg Deadlift (12 reps)
2B) Pull-up (Max-1)
3A) Bulgarian Split Squat with Front Foot Elevated (12 reps)
3B) Stability Ball 1-Leg Curl (12 reps)
4A) Walking Lunge (12 reps)
4B) Hands on Ball Pushup (15 reps)
5A) 1-Leg RDL (10 reps)
5B) Pushup (20 reps)
5C) Spiderman Climb (15 reps)
5D) Ab Wheel (8 reps)
5E) Plank (30 seconds)
Interval Workout B
Weekend is almost here…so do 30 minutes of fun activity to get it even closer!
But if you get hurt and strain a muscle, here’s what you need to do…
1) Get some cold compression on it ASAP. Do that for 10-15 minutes, take 30 minutes off and do it again. That will help limit the inflammation.
2) You can also start doing light stretching for it. This will help recovery.
Of course, if it is a serious injury, you must see a doctor or therapist.
1A) Y-Squat (10 reps)
1B) Elevated Pushup (12 reps)
2A) Diagonal Lunge (10 reps)
2B) Step-out (8 reps)
3A) 1-Leg Bench Squat (10 reps)
3B) Chin-up (Max-1)
4A) Waiters Bow (12 reps) video
4B) Spiderman Pushup (10 reps)
5A) Siff Squat (20 reps)
5B) Stability Ball 1-Leg Curl (8 reps)
5C) Stability Ball Rollout (12 reps)
5D) Pushup (Max-1)
5E) Side Plank (30 seconds)
Social Support Saturday!
30 minutes of fun activity and 5 minutes of breathing. Just chill out and concentrate on just breathing for 5 minutes. Nice and easy. Try to make that a habit.
Sunday – Plan, Shop & Prepare
30 minutes of fun activity and get your nutrition ready for the week.
Here’s my “big boy salad” recipe that I’ve been eating out of a big boy bowl at home…
- Mixed greens and baby spinach
- 1/2 can black beans
- Red Peppers
- Green Peppers
- Black olives
- And tomato sauce. Yeah, might sound a bit weird but I’m not a fan of the taste of salad dressing.
Enjoy a big boy (or big girl) salad this week for lunch!
Phase 5 of 6 month BW manual
Veggie Meal Plans Info!
Have a great week with the Vegetarian Lifestyle,
Craig Ballantyne, CSCS, MS