Deadlift 4x12 95#
Split Squat w/ Lateral Raise 4x10 e 10#
Sumo Squat w/ Front Raise 4x15
T-Bar Row 4x15
KB Swing 3x20 26#
Cable Woodchop 3x20 e 20#
Alternating explosive Lunges 3x20
Rev Cable Fly 3x15 10#
Single Arm Tricep Ext 3x20 e 10,7#
Ab V-sit 3x20
cooldown 15 min cardio
Don’t Try to Out-train your Diet!
As my friends and I lounged poolside with our drinks in hand, we laughed about the fact that even on vacation, we all woke up and got a great workout in the hotel gym. We all had the best intentions, packing healthy food and snacks, and even bringing our own alcohol to cut down on expensive poolside dining and extra calories. As we all know, a couple drinks deep, and all inhibitions go out the window! haha. Why do burgers and fries taste that much better when drinking, dancing, and lounging poolside? It just did… oh man, it did!
Now that I am back to reality, I feel recharged and ready to hit the ground runnin’! Monday, while most were still partying, I got the chance to meet with several clients to make sure they got their workout in before I hit the gym HARD! Because I am an early riser I was still able to have an amazing day at the beach and spending time with friends. So the day was not a total waste. :)
Luckily for me, I believe I have a great routine that will help alleviate some of my excess water weight. The biggest mistake people make is overtraining immediately upon return from vacation. This will leave you feeling burnt out and actually can have a counter effect to dropping weekend weight gain. So far this week, I have added in my fasted cardio, like I do when training for a competition. My workouts are about 40-50 minutes focusing on one heavy lift, followed by an intense circuit. My diet consists of zero carbs except for veggies and ONE serving of fat burning fruit per day. I stick to a few ounces of lean protein, TONS of healthy greens, and healthy fats. I am really good about no alcohol and no snacking between meals. I highly recommend lots and lots of water to help rid high levels of sodium, and even incorporating a diuretic like Detoxin, found at Nutrishop USA supplement stores. Detoxin helps detox the liver, gallbladder, and colon. Again everything is moderation and keep telling yourself it takes time. Depending on how naughty you were it could take up to a week to feel “normal” again, but do not fret- it will come!
Looking forward to hearing if my advice worked for you!