USE THIS UNIQUE 42 DAY START – UP PROGRAM
FROM JEFF EVERSON AND KAREN KOUMAS
Over the last few years, I have experimented with this 6 week program, tweaking it, for both beginning and ongoing trainees. It really motivates women with a quick start to losing fat and adding muscle. For 42 days, you do this special motivational start-up and then move into more of a conventional routine, depending upon what your overall goals are. Do the Weight Training Workout (listed below) on Monday, Wednesday, and Friday.
Cardio is performed on each of the remaining 4 days. Do only 20-40 minutes each session. You should work towards doing intervals. For example, on Tuesdays, Thursdays, Saturdays, pick one of either the Stairmaster, stationary bike, recumbent bike or some steady-state cardio like spinning, step aerobics, biking, jogging intervals or hill-walking.
Do just one form for the whole time period and rotate your activity with the days, if you can. Intervals mean you warm up and then work to a maximum where your leg muscles go to high intensity failure. You are working to your max for 3 minutes, then the next 3 minutes you go very easy, but you never stop, then 3 minutes to failure, 3 minute easy, etc., and you do this for 20 minutes. This will cause you to sweat, get your heart rate up, and build muscle and REALLY burn off the fat.
Jeff is the publisher of Planet Muscle magazine – www.PlanetMuscle.com. You can email him at Jeff@PlanetMuscle.com.
WEIGHT TRAINING: MONDAY, WEDNESDAY, AND FRIDAY
Your Monday and Friday workout emphasizes your lower body.
Warm-up for 5-7 minutes on a station-ary bike, treadmill, or Stairmaster.
Squats 1 set of 20 warm-up, then 3 sets of 10-15 (as heavy as you can and still get at least 10 on all 3 sets; when you get 15 reps on all 3 sets, add weight).
Leg Press 3×10-15
Deadlifts 2×10-12
Leg Extensions 3×10-15
Leg Curls 3×10-15
Calf Raises 2×15
Back Extensions 2-3×10-20
Ab Crunches 3×10-50
Stretching and cool down
Your Wednesday workout emphasizes your upper body.
Warm-up for 5-7 minutes on a stationary bike, treadmill, or Stairmaster.
Bench presses 1 set of 15 warm-up, then 3×10-12
Seated DB Presses 3×8-10
Dumbbell Rowing 3×10
Lat Pulldowns 3×10
DB Curls 2×10
Tricep Pushdowns 3×10
Abdominal Crunchers 3×10-50
Stretching and cool down
CARDIO: TUESDAY, THURSDAY, SATURDAY, AND SUNDAY