Week 4: 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
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}
commando pushups x 16
Incline pushups x 20
Tricep Kickback x 20
High Knees x 100
Pyramid
{Increase weight as reps decrease}
Incline Chest Press 15/12/10
low to high chest fly 15/12/10
Tricep kick back 15/12/10
Single, single, double press 15/12/10
Bent Arm lateral raise 15/12/10
Supersets x 3
{Do each pair twice before moving to the next set}
Tricep Dips 12
Falling push up 12
Burnout x 7 minutes
commando pushups x 16
Incline pushups x 20
Tricep Kickback x 20
High Knees x 100
Advanced Optional: 20 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”)
STRETCH
Week 4: 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}
AMRAP Activation x 7 minutes
Half Burpee x 12
scissor jumps x 16
Goblet squat x 12
Jump rope x 100
Pyramids
{Increase Weight as reps decrease}
Dead Lift 15/12/10/8
Bulgarian Split Squat 15/12/10/8
Kettle bell swing 15/12/10/8
Leg Extension 15/12/10/8
Supersets x 3
{Do each pair of exercises twice before moving to the next set}
Walking pulse lunges x 12
In and out jump Squat x 20
Sumo Squat x 12
Bulgarian split jump x 20 (total)
AB Burnout x 14 minutes
Mountain climber on steroids x 20
Russian Twist x 20
Inchworm x 10 (video shows with pushup, do without)
Bicycle Crunch x 20
scissor crunch x 20
STRETCH
Week 4: 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.
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
Ab Vaccuum x 20
Ab Bike Toe Tap x 20
Single Leg x-mountain Climber x 15
Side plank hip dip x 20
roll up bench jump x 20
Sprint Intervals
“Sprint Intervals” outside, on the track, stair stepper, elliptical, or bike .
Sprint at 100% effort for 15 seconds. Then enjoy 45 seconds of a slow recovery pace. Repeat for 20 times.
30mins 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
Ab Vaccuum x 20
Ab Bike Toe Tap x 20
Single Leg x-mountain Climber x 15
Side plank hip dip x 20
roll up bench jump x 20
Week 4: DAY 4
Low Carb Day + HIIT
Try to break your fast around noon. Maintain an 8 hour (or less) feeding window. Drink herbal teas, water, or black coffee.
(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
DIRTY DOZEN
Do each move for 1 minute, do not rest between moves.
Do 3 rounds. Rest 1 Minute between rounds
Repeat for a total of 3 rounds
Jump Rope
Mountain Climbers
Bicycles
In and outs
High Knees
Scissor Jumps
Burpees
In and Out Squat
Mountain Climbers on steroids
Jumping Jacks
Toe Taps
30 minutes of LISS
Keep your heart rate in the “fat burning zone”
Try a light jog, elliptical, stairmaster, or bike
STRETCH
Week 4: 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
Decline Pushups X 12
Weighted Jumping Jacks x 20
Bent over row x 20
Plank jacks x 100
Pyramid
{Increase weight as reps decrease}
bent over row 15/12/10/8 (each)
Concentration Curl 24/20/20 (each)
Bent over reverse fly 15/12/10/8
Bicep Curl 15/12/10/8
Superset x 3
{Do each pair of exercises 3 times before moving onto the next pair}
Bicep Curl with reverse curl x 10 reps
Manmakers x 10 reps
inverted row x 12 reps
Wide push up x 12 reps
Burnout x 7 minutes
Decline Pushups X 12
Weighted Jumping Jacks x 20
Bent over row x 20
Plank jacks x 100
Advanced Optional: 30 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”)
STRETCH
Week 4: 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
Bench Jump x 20
Sprawl x 20
X hop x 20
Wall sit x 1 minutes
Pyramids
Sumo Leg Press 15/12/10/8
Sumo Dead lift 15/12/10/8
Elevated Reverse lunge 15/12/10/8
Goblet lateral lunge 15/12/10/8
Superset x 3
{Do each pair before moving onto the next set}
Sumo jump squat x 20
Lateral Lunge x 24 (total)
Weighted Curtsey Step up x 24 total
Broad Jump Burpees x 12
Burnout x 14 minutes
Raised Leg sit up with twist x 20 (total)
Heel tap x 40 (total)
Toe Tap x 20
Bent leg raise with twist x 20
STRETCH
Week 4: 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 for a 5K jog/brisk walk today
- 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!!