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In this episode you’ll learn… about my 90 Day Abs Plan, plus…
- The exact steps to follow for abs.
- How much you can safely lose in a week.
- What the single most important thing is to getting abs.
- How to adjust your diet and cardio to make sure you hit your goal.
- Where you should be getting your workouts.
- And much, much more.
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Lose 12-24 pounds in the next 3 months and get those abs you’ve always wanted for summer
Measuring
* Weight
* Body fat
* Food consumption
* Water consumption
* Resistance training
* Cardiovascular training
Tools
* Scale – stays the same
* Dexa scan, dunk tank, skinfold calipers, or mirror
* MyFitnessPal
* Waterlogged
* Evernote, or your favorite notes app
Weekly recording of
* Weight – Evernote
* Mirror – Evernote
* Cardiovascular training schedule
Daily recording of
* Food consumption
* Water consumption
Starting points
Training
* Find a program to follow – CrossFit.com, CrossFitInvictus.com, CompTrain.co, or any other. These will take your mind off having to think about what to do each day for training.
Nutrition
* For 1 week record everything you eat into MyFitnessPal. Just do things as you normally would.
* On week 2 adjust your diet to 1 gram of protein per pound of IDEAL bodyweight.
* The protein amount will represent 33% of your total calories (MyFitnessPal / More / Goals / Calorie & Macronutrient Goals).
* Then, adjust your fat and carbs to 33%, and you will have your goal calories/protein/fat/carbs for each day.
Cardiovascular
* FITT Principle – Frequency, Intensity, Time, and Type
* For week 1 start with 1 activity, 2-3 times per week (depending on fitness level), for 20 minutes at a moderate intensity (130-140 BPM).
* Every 1-2 weeks add a FITT Principle
* Start by adding 5 minutes per session (No longer than 60 minutes per cardio session)
* No more than 5 cardio sessions per week
* No more than 160 BPM
* If you meet your 2 pounds of weight loss, you do NOT have to add a FITT Principle.
Cardio Progression Example
Week 1 – 20 mins of running, 3 times per week around 140 BPM
Week 2 – 25 mins of running, 2 times per week, 20 mins of running 1 time per week around 140 BPM
Week 3 – 30 mins of running, 2 times per week, 25 mins of running 1 time per week around 138 BPM
Week 4 – 35 mins of running, 3 times per week around 135 BPM (you are getting more fit)
Week 5 – 35 mins of running, 3 times per week around 140 BPM (intensity/pace increases to get back to 140 BPM)
Week 6 – 40 mins of running, 3 times per week around 140 BPM, 1 time per week, 30 mins of air bike at 50-55 RPM’s
Week 7 – 40 mins of running, 2 times per week around 140 BPM, 2 times per week, 30 mins of air bike at 50-55 RPM’s
Week 8 – 45 mins of running, 2 times per week around 140 BPM, 2 times per week, 30 mins of air bike at 50-55 RPM’s
Week 9 – 45 mins of running, 2 times per week around 140 BPM, 2 times per week, 35 mins of air bike at 50-55 RPM’s
Week 10 – 50 mins of running, 2 times per week around 140 BPM, 2 times per week, 40 mins of air bike at 50-55 RPM’s
Week 11 – 50 mins of hilly running, 2 times per week with heart rate spikes up to max during hard hills but relaxed during down hills, 2 times per week 45 mins of air bike at 50-55 RPM’s.
Week 12 – 1 hour of running, 1 time per week around 140 BPM, 1 hour of hilly running, 2 times per week of air bike at 50-55 RPM’s.
*Continue if needed.
Things to think about
* It can take up to 4 weeks to start seeing the scale go down if you haven’t been working out. In this case, don’t freak out. Your body is probably just adding muscle, and still burning fat.
* 2 pounds a week is our target because it has been shown to be unhealthy to lose more than 2 pounds per week. This will obviously fluctuate, but you should be focussed on the mirror.
* The body is constantly trying to adapt, so you’ll have to use the cardio and diet to keep it moving in the fat loss adaptation direction.
Resources and links mentioned in this podcast
– Get your diet dialed – How to setup your diet for success
– MyFitnessPal – iOS download | Android download
– Waterlogged – iOS download | Android download
– Evernote – iOS download | Android download
Partners mentioned in this podcast
– <- WHOOP.com – Use code ALLAROUNDJOE for $50 off your strap.
– InsideTracker – Use code ALLAROUNDJOE for a discount.
*above could be affiliate links. I get a small commission if you click through them and buy, but they in no way make the products cost anymore. If you decide to use them please let me know so I can thank you. Affiliate Disclosure
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If you haven’t done so already, it would totally help me out if you could give me a quick iTunes review by clicking the link below. My goal is to help as many people as possible with this podcast, and each review helps me get more people listening.
https://itunes.apple.com/us/podcast/allaroundjoe-podcast-fitness/id690333495
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