DAY 1
Regular Macro Day + Strength Training
Try to break your fast around noon. Maintain an 8 hour (or less) feeding window. Drink herbal teas, water, or black coffee.
Try to eat your biggest meal after you work out.
Stay within calorie/macro goals for the day.
The macro pie chart shows how many of each macro you have consumed and the percentages tell us how much each macro took up of your total calories. While you can hit the percentages (example; 50% carbs, 30% fat, 20% protein) you can still be under in grams if you do not look at the nutrients.
Try not to ADD any extra fats - most fats will come from your lean protein
Pay attention to your grams (under the nutrient tab) to make sure you are getting adequate carbs, fats and proteins.
Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
At meals, your plate should be: ½ veggies, ¼ protein, ¼ carbs & oils & fats.
5-10 minutes of Walking, Jogging, Bicycle or Elliptical for Warm-Up
{Be sure not to over exert yourself during the warm up}
Activation x 7 minutes
{Do each exercise for the prescribed reps, as many rounds as possible within 7 minutes - all 4 exercises equals one round}
squat press x 15
4 Mtn climber with push up x 15
Tricep dip x 15
laydown push up x 20
Build
{Increase weight as reps decrease}
Single arm seated shoulder press 15/12/10 (ea)
Dumbbell incline chest press 15/12/10
tricepkick back 15/12/10 (ea)
Chest Flyes 15/12/10
Sculpt x 2
{Do each pair twice before moving to the next set}
Bosu pushups 15
Chest Flyes 12
Burnout x 7 minutes
squat press x 15
4 Mtn climber with push up x 15
Tricep dip x 15
laydown push up x 20
Advanced Optional: 20 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”)
STRETCH
Day 2
Regular Macro Day + Leg Day
Try to break your fast around noon. Maintain an 8 hour (or less) feeding window. Drink herbal teas, water, or black coffee.
Try to eat your biggest meal after you work out.
Stay within calorie/macro goals for the day, but feel free to add in a treat if wanted on LEG DAY.
The macro pie chart shows how many of each macro you have consumed and the percentages tell us how much each macro took up of your total calories. While you can hit the percentages (example; 50% carbs, 30% fat, 20% protein) you can still be under in grams if you do not look at the nutrients.
Try not to ADD any extra fats - most fats will come from your lean protein
Pay attention to your grams (under the nutrient tab) to make sure you are getting adequate carbs, fats and proteins.
Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
At meals, your plate should be: ½ veggies, ¼ protein, ¼ carbs & oils & fats.
5-10 MINUTES OF WALKING, JOGGING, BICYCLE OR ELLIPTICAL FOR WARM-UP
{Be sure not to ever exert yourself during the warm up}
Activation x 7 minutes
Jump lunges x 20
Sumo air squat x 15
Reverse lunge with Knee up hop x 30 total
Jump rope x 100
Build
{Increase Weight as reps decrease}
Bulgarian Split squat 15/12/10 (ea)
Sumo Squat with deficit 15/12/10
Wide leg sumo squat 15/12/10 (use dumbbells)
Pistol Squat 15/12/10 (ea)
Sculpt x 2
{Do each pair of exercises twice before moving to the next set}
Bulgarian split jump x 10 (ea)
Cannon Ball squat x 15
Hopovers x 15 (ea)
sumo jump squat x 12
AMRAP Burnout x 7 minutes
Jump lunges x 20
Sumo air squat x 15
Reverse lunge with Knee up hop x 30 total
Jump rope x 100
STRETCH
Week 1: DAY 3
Low Carb Day + SPRINTS
Try to break your fast around noon. Maintain an 8 hour (or less) feeding window. Drink herbal teas, water, or black coffee.
Advanced: Optional 24 hour fast
This is recommended for anyone that has gone through at least one round of the FAST Track To Fit.
You will begin the 24 hour fast after your last meal on TUESDAY and break your fast 24 hours later on Wednesday
Drink a lot of water (electrolyte water is my favorite), herbal teas, black coffee, BCAAs, and bone broth.
Break your fast with a low carb high protein smoothie and do not worry about tracking macros
On Thursday, break your fast when you are hungry and resume with regular program recommendations.
(if you are doing the optional 24 hour fast, no need to track your macros)
Your goal is to eat fewer than 50 grams of net carbs on this day. Total carbs minus fiber = net carbs.
You will also aim to eat 25% less total calories than on regular macro day. (ie 1500 x .25 = 375; 1500-375 = 1125 calories)
Maintain an 8 hour (or less) feeding window.
Eat protein and healthy fats at each meal
Eat lots of veggies
Avoid starchy foods like (root veggies, potatoes, breads, grains)
Your macro pie graph will not look "normal" on these days. You will want to hit MyFitnessPals recommended protein goal, stay at or under 50 grams of net carbs and fill the rest in with healthy fats.
You will want to aim to eat 25% less calories than on regular macro day. With the decreased carbs, you will have to consume more fat to make up the difference; keep your protein intake at 20%.
If you are breastfeeding, and have consulted with your physician, you can have up to 100g net carbs for low carbs days - listen to your body and give it what it needs.
10 minute warm up of Walking, Jogging, Bike or Elliptical
STRETCHING
Activation x 7 minutes
Bent Leg Sit Up x 20
Straight Leg Raise x 15
Ab Vacuum x 20
Sprint Intervals
“Sprint Intervals” outside, on the track, stair stepper, elliptical, or bike .
Sprint at 100% effort for 30 seconds. Then enjoy 30 seconds of a slow recovery pace. Repeat for 14 times.
20mins of Low Intensity Steady State Cardio (LISS)
Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.”
Burnout x 7 minutes
Bent Leg Sit Up x 20
Straight Leg Raise x 15
Ab Vacuum x 20
Week 1: DAY 4
Low Carb & Calorie Day + TABATA
Try to break your fast a little bit later than usual. Maintain an 8 hour (or less) feeding window. Drink herbal teas, water, or black coffee.
Your goal is to eat fewer than 50 grams of net carbs on this day. Total carbs minus fiber = net carbs.
You will also aim to eat 25% less total calories than on regular macro day. (ie 1500 x .25 = 375; 1500-375 = 1125 calories)
Maintain an 8 hour (or less) feeding window.
Eat protein and healthy fats at each meal
Eat lots of veggies
Avoid starchy foods like (root veggies, potatoes, breads, grains)
Your macro pie graph will not look "normal" on these days. You will want to hit MyFitnessPals recommended protein goal, stay at or under 50 grams of net carbs and fill the rest in with healthy fats.
You will want to aim to eat 25% less calories than on regular macro day. With the decreased carbs, you will have to consume more fat to make up the difference; keep your protein intake at 20%.
If you are breastfeeding, and have consulted with your physician, you can have up to 100g net carbs for low carbs days - listen to your body and give it what it needs.
10 Minute warm up of Walking, Jogging, Bike or Elliptical
STRETCHING
TABATA
Download a free tabata timer: CLICK HERE
*You will complete each exercise as a “Tabata round” before moving to the next exercise.
A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. Finish each tabata round before moving to the next. Alternate between each move during its round (move #1 20 seconds on/ 10 seconds rest, then move #2 20 seconds on, 10 seconds rest)
Round 1:
Round 2:
Round 3:
4 mountain climber with push up
Round 4:
jump rope
20 minutes of LISS
Keep your heart rate in the “fat burning zone”
Try a light jog, elliptical, stairmaster, or bike
STRETCH
Week 1: DAY 5
Regular Macro Day + Back/Bis
Try to break your fast around noon. Maintain an 8 hour (or less) feeding window. Drink herbal teas, water, or black coffee.
Try to eat your biggest meal after you work out.
Stay within calorie/macro goals for the day
The macro pie chart shows how many of each macro you have consumed and the percentages tell us how much each macro took up of your total calories. While you can hit the percentages (example; 50% carbs, 30% fat, 20% protein) you can still be under in grams if you do not look at the nutrients.
Try not to ADD any extra fats - most fats will come from your lean protein
Pay attention to your grams (under the nutrient tab) to make sure you are getting adequate carbs, fats and proteins.
Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
At meals, your plate should be: ½ veggies, ¼ protein, ¼ carbs & oils & fats.
5-10 Minutes of Walking, Jogging, Bicycle or Elliptical for Warm Up
Be sure not to ever exert yourself during the warm up..
Activation x 7 minutes
commando with push up X 10 (for modified click here)
reverse flyes x 20
wide push up x 20
single arm row x 10 (ea)
Build
{Increase weight as reps decrease}
Row 15/12/10
Alternating Bicep Curl 15/12/10
High V reverse Fly 15/12/10
wide pushups with 5 pulse/12 with 5 pulses/10 with 5 pulses
Sculpt x 2
{Do each pair before moving onto the next set}
in and out pushups 12 reps
Superman 12 reps
Concentration Curls 12 reps (ea)
Bent over row 12 reps
Burnout x 7 minutes
commando with push up X 10 (for modified click here)
reverse flyes x 20
wide push up x 20
single arm row x 10 (ea)
STRETCH
Week 1: DAY 6
Regular Macro Day + LEG DAY
Try to break your fast around noon. Maintain an 8 hour (or less) feeding window. Drink herbal teas, water, or black coffee.
Try to eat your biggest meal after you work out.
Stay within calorie/macro goals for the day, but feel free to add in a treat if wanted on LEG DAY.
The macro pie chart shows how many of each macro you have consumed and the percentages tell us how much each macro took up of your total calories. While you can hit the percentages (example; 50% carbs, 30% fat, 20% protein) you can still be under in grams if you do not look at the nutrients.
Try not to ADD any extra fats - most fats will come from your lean protein
Pay attention to your grams (under the nutrient tab) to make sure you are getting adequate carbs, fats and proteins.
Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
At meals, your plate should be: ½ veggies, ¼ protein, ¼ carbs & oils & fats.
Activation x 7 minutes
goblet jump squat x 10
burpee x 20
weighted step up x 24
narrow squat (elevated heels) x 20
Build
squat (heels elevated) 15/12/10
Pulse lunges 15/12/10
Hamstring curls 15/12/10
Leg extension 15/12/10
Sculpt x 2
{Do each pair before moving onto the next set}
air squats x 15
jump squats x 15
in and outs x 20
Burnout x 7 minutes
goblet jump squat x 10
burpee x 20
weighted step up x 24
narrow squat (elevated heels) x 20
STRETCH
Week 1: Day 7
Low Carb/Cal + Active recovery Day
Break your fast later in the day and consume a lot of water and herbal teas.
Eat 25% less macros than a Regular Macro Day.
For example, if you typically eat 200 grams of protein on a Regular Macro Day, you will consume 150 grams total proteins. (200*.25=50. 200-55=150)
Aim to hit less than 50g NET carbs.
If you are breastfeeding, and after consulting your physician, you can do regular macros. If you have a well established supply and don't notice a drop or feel famished with a small decrease, decrease some if you want.
SUNDAY RUNDAY - Try jogging for 3 miles
Engage in a longer duration (1 hour or more) activity or very-low intensity active recovery (walking, biking, etc) that will rely on fat as its main fuel source.
Consider a trip to the Sauna or some Hot Yoga!!
Take today to pamper yourself!! Soak in a hot bath, give yourself a facial -- you deserve it girl!!!