Cardio: 1-2 Tabata intervals between muscle groups during workouts.Rest Periods: 1 minute between supersets in Weeks 1 and 2 45 seconds between supersets in Weeks 3 and 4 30 seconds between supersets in Weeks 5 and 6 0-15 seconds between sets in Weeks 7 and 8.Rep Ranges: In Weeks 1 and 2, 9-10 reps for heavy sets and 12-15 reps for light sets in Weeks 3 and 4, 7-8 reps for heavy sets and 16-20 reps for light sets in Weeks 5 and 6, 5-6 reps for heavy sets and 21-25 reps for light sets in Weeks 7 and 8, 3-4 reps for heavy sets and 26-30 reps for light sets.Featured Techniques: Supersets (specifically, compound sets, where two exercises for the same muscle group are paired with one another) pre-exhaustion, and "heavy" and "light" weights performed in each superset.Equipment: Commercial gym or well-equipped home gym.Training Split: 3-day split, repeated twice a week for six total workouts per week.Before a competition, bodybuilders drink a few sips of red wine to dilate their veins so the veins are more prominent and do a quick pump to boost blood flow and provide last-minute definition. “For example, manmakers-burpees with dumbbells-are great,” Braganza says. Two or three weeks isn’t enough time to target one specific muscle group, so stick to workouts that focus on large areas like the legs, chest and back, or the entire body. Ryan advises his to do cardio on an empty stomach first thing in the morning, the optimal time for burning fat. Braganza counsels her clients to add a spin or kickboxing class to push their heart rate above normal. High-intensity training boosts metabolism, so between sets of weights, do a minute-long sprint on a treadmill, skip rope or run in place. Stay in the fat-burning zone.ĭetermine your target heart rate by subtracting your age from 220, then multiplying the result by 0.7 for beginners and 0.75 for more advanced athletes. For an extra boost, Ryan suggests trying dandelion root the night before, because it acts as a natural diuretic. On the final day, sip rather than chug as you want to be bone dry-make sure to drink less than a liter. Throughout the week, drink at least one to three liters of water a day. “A couple of days out, I would eliminate carbs entirely, eating proteins and good fats like nuts and avocados.” 3. “Cut carbs for the last two meals of the day,” Ryan says. For carbohydrates, reach for vegetables and yams rather than bread, rice, cereals and pastas. Stick to grilled chicken, fish and turkey for protein, while staying away from lunch meats or processed foods that can be high in sodium. Keep portions smaller than the size of your fist and cut out alcohol and high-sugar items like candy and soda. Eat every two-and-a-half to three hours, but stop eating an hour before bed. Adjust your meal plan.Ī healthy diet is the single biggest factor for success. “Workouts should last no more than two hours, with a 60-minute max on weight training and 30 to 45 minutes of cardio.” 2. “You don’t want to be stuck at the gym trying to figure out what to do,” Braganza says. Plan your attack.īefore you hit the gym for the first time, grab a journal and write down your workouts. Gold’s Gym Fitness Institute members and trainers-to-the-stars Ramona Braganza and Mike Ryan recommend the following exercise and diet tips, whether you plan to walk the red carpet or wander the world. We’ve all been there before: A huge gala celebration, beach vacation or other photo-worthy event is a week or two away, and you want to look your best.
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