What: 4 weeks of weight training workouts, regular cardio, and a meal plan to promote an increased metabolism and fat burning in order to see muscle definition & shape the body
Where: The gym & the kitchen (both are equally as important)
When: April 14 – May 12 (4 weeks)
Why: Do we really need a reason to work towards those tank top arms & a bikini ready booty? I highly suggest setting a combination of short term & long term goals for yourself. You may have an ultimate goal of getting in shape for your wedding in a year for instance. Still, on a daily basis, you may find that since this goal is 12 months away, it is more difficult to keep in mind. Therefore, set short term goals that lay the path to the ultimate goal. Using the prior example, in the 1st of the 12 months make an attempt to cut out fast food, in the 2nd month set a goal of being able to do 5 pull ups; all of these short-term goals lead to your long-term goal.
I like four week time frames because mentally it’s a short enough time frame to serve as a short-term goal, yet, it’s long enough to notice serious results! So here we go, I have 4 weeks left of college (graduating May 12), so I’m going to go out with a bang & end it with the best body of my life. Put something special on your calendar for May 12 – make a date to go buy a new bikini or tank top, schedule a romantic date or weekend trip for you and your partner, etc.! Let’s do this TOGETHER!
How: New exercise plan & meal plan
Exercise Plan:
Back/Biceps/Cardio
Chest/Triceps/Cardio
HIIT Cardio Day/Abs
Legs/Shoulders/No Cardio
*On back/bis & chest/tris days, cardio will be 20 min; on HIIT cardio day it will be 30min
This is, what I like to call, a “rolling split.” Instead of choosing Mondays as leg day or Thursdays for back, I stick to a schedule that I follow in sequence. If I miss a day, I pick up where I left off. As you can see, there aren’t rest days built into the split (other than the active rest day – cardio only day). However, choose complete rest days as needed! I take rest days when I feel my body requiring a break; rest days are essential in actually seeing progress because they allow your body to properly rest & recover!
These workouts will be pretty much the same for the next four weeks with some variation (ie: cable curls -> dumbbell curls). I will be posting the workouts as we go, so keep following along for the daily workout of the day & tips to enhance your progress!
Meal Plan:
I’m not going to provide a plan with exact food items because there are a plethora of healthy, clean food items out there that can be incorporated into this meal plan; choose foods that you find satisfying! The best type of “diet” is the kind that you can make work with your lifestyle, reducing the likelihood of binges.
Here is a link to a prior Daily Diet post, which is an example of what I eat on a given day, incorporating actual food options. While those macros have changed, it may still give you an idea of what a typical day of eating looks like for me. This is my updated daily diet from my latest Video Blog: Daily Diet 2 & Calorie/Macro Counting Tips This is a meal plan that works for ME! That does not necessarily mean it will be best suited for you, so tweak as needed!
Daily Diet:
Meal 1:
Carbs: 30g
Fat: 15g
Protein: 25g
Meal 2:
Carbs: 25g
Fat: 10g
Protein: 25g
Meal 3:
Carbs: 30g
Fat: 0
Protein: 25g
Meal 4: (post workout protein shake & carb)
Carbs: 25g
Fat: 0
Protein: 25g
Meal 5:
Carbs: 30g
Fat: 15
Protein: 25g
Meal 6:
Carbs: 0
Fat: 10g
Protein: 25g
TOTAL:
Carbs: 140g
Fat: 50g
Protein: 150g
I treat myself 1-2 times per week; in my opinion, treat meals shouldn’t be skipped. In fact, a meal off your usual schedule with higher calories/carbs can be used to jumpstart your metabolism, ensuring the fat burning process does not plateau. Enjoy but don’t over indulge 😉
TIP: Take progress pictures! You all know how I feel about the scale (throw it away lol). When it comes to body composition, the scale does nothing for you. In these 4 weeks, we are focusing on losing fat not just weight as well as revealing muscle definition; therefore, the best option for tracking progress will the through the mirror/progress pictures. I recommend taking these pictures in the same mirror/place (same lighting) and once per week.
Use each other as motivation! I know Instagram has been having hashtag difficulties lately, but I will be trying to tag all my pictures throughout the next 4 weeks with #fitnessbarbie. Feel free to use that hastag on your photos as well & peruse the hashtag to use each other as a resource & sources of inspiration! http://instagram.com/laurengleisberg#
Omg I'm so excited for this!!!!! My trip is on he 27th of this month so that would be my date goal!! I have been following your workouts and eating clean for the past 3 weeks and i have seen so much progress already!! Thank you for the advise you gave me on my previous comment about my vacation!! Your are so sweet and extremely inspirational. Lets do this!!!!!
Perfect! Totally feel free to repeat is for as long as you need – are you going somewhere warm? Great motivation to show off that bikini body!
You're very welcome!
XO
Yes we are going to the Dominican Republic. I'm So excited!!! and i'm so glad I found you on Instagram! If it wasn't for your workouts I would still be wasting my time on the treadmill and missing out of the amazing results from weightlifting. I know that I will be following your workouts for as long as you keep on posting them. I'm in love with this my new lifestyle and it's all thanks to you!
Aw you're too sweet! I'm so glad you love it – a healthy/fit lifestyle is so addicting & brings so much genuine happiness & confidence! I hope it does so for you!
XO
I have a question about counting carbs. Are you counting net carbs ( I.e carbs – fiber) or is that just total carbs? Is there a way to say how many carbs/ protein/ fat grams you should aim to eat per lb?
Sara L
I count total carbs just because I try to keep counting macros as simple on myself as possible & the more I'm looking at labels & "counting," the less enjoyable living a healthy lifestyle is for me, so I recommend doing it in whatever way suits you.
It isn't something that is per body pound. Macros are moreso based on goals & your personal body/metabolism. Trial & error is super frustrating but the best way to determine!
How many of those carbs should come from complex carbs!?
As many as possible, with the exception of fruit, which should be consumed at appropriate times (ie: morning or pre/post workout)
ok wasnt sure if i should be consuming more "veggie carbs" than complex.. do you count the veggies as carbs when counting the carb macros though? or just include them?
I do not count veggie carbs, but I do take them into consideration if they get really high & if they're starchy veggies like carrots or corn. I never count greens.
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