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Need Good Workout Plan Tips

by Michell B
(N.C.)

I’m 41 years old, and although I look pretty good for my age, I’d like to lose about 10 pounds of fluff. I love getting your newsletters, and absolutely love your website. The information you provide is wonderful, but I think I might be a bit overwhelmed, and would like to build a good workout that I can start with on an intermediate level.

Currently I workout about 4 to 5 times a week. I am a morning person, and get my workout in at 5:30 am, and have about 90 minutes to work out. Two of the days I do a fully body conditioning class (core work, cardio, lunges, plyometrics, and these classes are done with medium weights).

The other three days vary between spinning, treadmill and bike cardio, and a cardio/strength training class. I would like to do something different on the days that I don’t take the classes, whether it be at the gym or at home.

To give you an idea of what equipment is available to me, at home I have access to a spinning bike, an elliptical, medicine ball, Reebok step, resistance bands, 5 and 8 pound weights, hula hoop, and I think that’s about it. At the gym I have access to pretty much everything.

Any help or advice you could provide would be great.


Thanks much,

Michelle B




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Need Good Workout Plan Tips

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workout plan to 10 pounds of fluff
by: Monica

Hey Michelle

Thanks for your question and thanks for responding to my email and sending me more details too.

Losing the infamous 10 pounds is definitely a challenge and part of the challenge is that most women want weightloss plus what you mentioned in your email "to accomplish long, lean muscles, without hating or dreading my workouts in the process, and to see results in a short period of time. My secret desire would be to be able to wear sleeveless shirts without feeling embarrassed. I have never been able to do this"

I get where you're coming from and so do all the women who visit here so here's a plan to make this happen.

1. Get busy with metabolic conditioning. Metcon is like cardio on steroids. It burns fat for 48 hours and allows you to target your trouble zones. Traditional cardio only burns a few calories and has no residual afterburn. An excellent workout for you would be cardio toning workout routine do that twice a week for 3 weeks.

2. Make sure your metcon exercises always target your trouble zones. Women freak out when I suggest pull-ups, push-ups, power pulls and other exercises that get results because they're afraid to get big but those are the exercise that will tone your trouble areas, burn fat, and don't waste your time. Plus they're more fun. Try upper body bootcamp workout once a week. It looks more advanced but you can do it!

3. Tweak your diet a bit. It doesn't matter how you decide to do this but a shift in your healthy eating plan will help your body respond faster. I don't endorse one eating plan over another. They all work for different reasons. What you choose should depend largely on 1. can you do it for 4 weeks and 2. is it a change from what you've been doing so far. Check out the link for ideas.

4. Incorporate active recovery days so you are still burning fat on your days off and shuttling blood and nutrients to your muscles so they heal faster and you can workout hard each and every workout. Yoga, hula hooping, easy cardio, whatever you want to do for 10-20 minutes will help your body stay in fatloss mode and boost workout performance. Just keep it fun.

5. Implement all these changes at once. This is called synergy and it's what most people refuse to do (huge issue for me, btw). They either tweak their diet but slack on workouts or vice versa. Synergy gets results so much faster.

It sounds like you want this pretty badly. You will see amazing results and have more fun without wasting time if you just let yourself get a little more intense with workouts. Go for it and don't be afraid to try weird or new things.

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