As the big day approaches every bride and her entourage has a thousand things to deal with – organising the hen night, attending the bridal shower, making sure that the men do strictly
as they are told and nothing more, and of course fitting perfectly into dresses and being in absolutely tip-top shape for the photos and videos that will be emailed and data streamed across the world to be passed down from generation to generation.
If you have a fitness goal you’d like to achieve before your wedding day, look no further than our safe and effective workout plan. Over the next 3 months, the amount of exercise you will do on a weekly basis will change.
Throughout the 12-week period you will be performing three separate styles of training;
For resistance training this means one of my circuit training sessions. These are explained later.
For cardio, this means one session of either LISS(low-intensity steady-state) or HIIT (high-intensity interval training)
LISS=35-45 minutes power walking
HIIT = 10-15 minutes sprint training
What you’ll need:
-6kg,8kg & 10kg Kettlebells hand weights,
-A mat or blanket (optional)
The 10 rules of good nutrition
Below, I’d like to present my 10 Rules of Good Nutrition. First, you need to rethink your whole nutrition approach and provide you with a new set of nutrition rules and habits, a set
that swiftly moves you in the direction of your goals.
So here are the 10 rules:
1. Eat every regularly. No skipping meals, that means breakfast. You can do 3-4 meals or 6-8 meals. Whatever fits your lifestyle. Now, you don’t need to eat a full meal but you do need
to eat meals and snacks that conform to the other rules below.
2. Eat complete, lean protein each time you eat. Are you eating something that was an animal or comes from an animal – every time you feed yourself? If not, make the change.
Note: If you’re a vegetarian, this rule still applies – you need complete protein and need to find non-animal sources.
3. Eat vegetables every time you eat. That’s right, in addition to a complete, lean protein source, you need to eat some vegetables every time you eat. You can toss in a piece of fruit
here and there as well. But don’t skip the veggies.
4. Eat carbs only when you deserve to. If want to eat a carbohydrate that’s not a fruit or a vegetable (this includes things like simple sugars, rice, pasta, potatoes, bread, etc), you can
– but you’ll need to save it until after you’ve exercised. For the rest of the day, eat your lean protein and a delicious selection of fruits and veggies.
5. Learn to love healthy fats. Eating all three kinds of fat in a healthy balance (about equal parts of each) can dramatically improve your health, and even help you lose fat.
6. Ditch the calorie-containing drinks (including fruit juice). In fact, all of your drinks should come from non-calorie containing beverages. Fruit juice, alcoholic drinks, and sodas – these
are all to be removed from your daily fare. Your best choices are water and green tea.
7. Focus on whole foods. Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful. But most of the time, you’ll
do best with whole, largely unprocessed foods.
8. Have 10% of foods. I know you cringed at a few of the rules above. But here’s the thing: 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So you can allow yourself “10% foods” – foods that break rules, but which you’ll allow yourself
to eat (or drink, if it’s a beverage) 10% of the time. Just make sure you do the math and determine what 10% of the time really means. For example, if you’re eating 6 meals per day
for 7 days of the week – that’s 42 meals. 10% of 42 is about 4. Therefore, you’re allowed to “break the rules” on about 4 meals each week.
9. Develop food preparation strategies. The hardest part about eating well is making sure you can follow the 8 rules above consistently. And this is where preparation comes in. You
might know what to eat, but if isn’t available, you’ll blow it when it’s time for a meal.
10. Balance daily food choices with healthy variety. Let’s face it, when you’re busy during the week, you’re not going to be spending a ton of time whipping up meals. During these
times you’re going to need a set of tasty, easy to make foods that you can eat day in and day out. However, once every day or a few times a week, you need to eat something different,
something unique and tasty to stave off boredom and stagnation.
Best way to track progress
Throughout this training regime you will be using 2 methods of progress checking. Tape measurement and photos. We’ll try and stay off the scales as they do not necessarily tell
Consistently taken photos under the same guidelines, will not lie. Progress photos are so important for both self-motivation and keeping track of actual progress. Without visible
progress, it is very easy to lose motivation.
As everyone’s lifestyle is unique, I cannot provide an exact breakdown of when you should perform these workouts. Therefore, I have provided some guidelines for you to follow.
Do not perform resistance training and HIIT training on the same day Doing LISS and resistance training on the same day is ok, but do not do them as one session. Split them up into morning/night
DO NOT do more than 2 sessions of resistance or cardio training per day
Stretching is not the same intensity as the other training and can be done after any other session of exercise. It is used as a form of rehabilitation and cool down
What is the Circuit Training?
The following program consists of 7-minute circuits with 4 exercises in each. The rep ranges vary depending on exercise as well as how far in you are with the training program.
Each workout will consist of two rounds of two different circuits. This will be a total of 28 minutes. You can have 30-90 seconds rest as you need.
Grab your water and a towel and let’s get started
For the first month, your focus should be on getting active and engaged in the program.
You’ll be looking at completing 2-3 sessions of resistance training, 2-3 sessions of LISS and 1 stretching session.
Start a workout diary where you can monitor your progress. Write down your starting weight (going forward be sure to weigh yourself at the same time in the morning for
consistency), and use a measuring tape to record the size of your chest, waist, hips, thighs and forearms. Take a picture of yourself every week to track changes.
This is about creating a healthy change in your lifestyle that will show up with time.
Sample Full Body Circuit
Set timer for 7 minutes for each circuit and complete each circuit twice
Medicine Ball Squat & Press x 15
Reverse Lunge into Knee Ups x15 per leg
Bicycles x 10 each side
Walking Lunges x 12 per leg
Burpees x 10
Lying Knee Raises x 15
Weighted Step Ups x 15 each leg
Push-Ups (can be done on knees) x 15
Still here? Good work! Take a moment to congratulate yourself—you’re halfway there. Get out the diary & camera and record your progress. Since you’ve been working out three
times a week for four weeks, you should start to feel like you're getting into a routine that’s quickly becoming second nature.
During month two, you’ll be splitting the sessions into upper body and lower body routines.
Again 2-3 resistance work sessions, but now we are cranking up the LISS sessions to 4-5 times per week. Still 1 stretching session
Sample Upper Body Circuit
Set a timer for 7 minutes for each circuit and complete each circuit twice
Mountain Climbers x 50
Plank x 30-60 seconds
Skipping x 3 minutes
Lying Straight Leg Raises x 15
Triceps Bench Dips x 20
Lying Push Up x15
Weighted Squat Clean & Press
Walking Plank x 12 each side
Just four weeks to go?! As you get closer to your wedding date, your crazy schedule may threaten to derail your exercise program, but do everything you can to stay on track.
Upping the intensity and now training 3-4 sessions of resistance training, 2-3 LISS sessions, 1-2 stretching sessions and now bringing in the sprint (HIIT) sessions, 1-2 per week.
The circuits will be split into body parts, Legs, Arms and Abs. Targeting the difficult areas to get that toned, lean look.
If you’re having trouble finding the time to keep up this pace, cut back the number of sets you do, but swap in heavier weights to keep the intensity up. Enjoy the final month
Sample Legs Circuit
Weighted Step Ups x 15 each leg
Squat Jumps x 20
Medicine Ball Squat & Press x15
Split Squats x 10 each leg
Scissor Jumps x 10 each leg
Glute Bridge x 15
X Band Walk x 15 each way
Burpee Bench Jump x 15
Sample Arms Circuit
Weighted Squat Clean & Press x 15
Walking Plank x 15 each side
laydown Push-Ups with squat jump x 10
Tricep Bench Dips x 30
10 mountain climbers + 2 push-ups x 8
Renegade Row x 10 each side
Lateral Raise with bands x 12
One Arm Row x 15