By Laura Williams, Men's Journal
The clock is officially counting down to Memorial Day, which means you only have one month to prep for weekends filled with lake trips, beach vacations, and backyard poolside barbecues. If you want to look your best, you have to start now. “The reality is, you can only do so much in a month,” says Brandon Mentore, a strength and conditioning coach and sports nutritionist. “But four solid weeks of hustle can help you get stronger and tighter, your metabolism faster, and your body fat lower.” So buckle down, commit to 30 days of hard work, and follow this four-week plan.
Week 1: Increase Activity, Make Lifestyle Changes
You don’t want to go so hard during the first week that you end up injured or too sore to move. Rather than dive into overly intense, high-impact workouts and a diet so clean it’s practically squeaky, this week is all about lifestyle changes that increase activity and help you get on track.
You don’t want to go so hard during the first week that you end up injured or too sore to move. Rather than dive into overly intense, high-impact workouts and a diet so clean it’s practically squeaky, this week is all about lifestyle changes that increase activity and help you get on track.
- Assess Your Calorie Needs. You don’t need to become an obsessive calorie counter, but there’s no denying that calorie intake does matter when it comes to getting lean
- Organize Your Fridge. It’s practically impossible to eat healthfully if your fruits and vegetables are outta sight and outta mind. Get organized and put your produce in a prominent and accessible spot.
- Prioritize All-Day Activity. Yes, even at work. The healthiest people are those who are up and active all day long, so pick a few simple tricks to getting moving and start actually using them.
- Do a 30-Minute Bodyweight Workout Four Days This Week. No gym, no problem. Just carve out 30 minutes of time and follow a full-body workout that hits all your major muscle groups. Just be sure to leave a day of rest between workouts.
Week 2: Pick Up Your Intensity
You may be a little sore and a little tired, but week 1 was just your warm-up. Week two is where the rubber hits the road and you really start to put in the work. You may not always feel pumped to hit the gym, but your efforts will pay off.
[post_ads]Burn Up to 900 Calories Three Days This Week. Mentore’s fast-paced strength circuit is a brutal undertaking, hitting all your major muscle groups while keeping your heart rate elevated. You may barely be able to finish the series of exercises, but the good news is it only takes 45 minutes to complete.
Do Yoga on Your Rest Days. Those days you aren’t killing yourself with Mentore’s total-body routine, give yourself a break with a 30-minute, muscle-lengthening yoga session. You’ll need it.
Assess Your Post-Workout Foods. What you eat after your workout has the power to maximize muscle protein synthesis and minimize recovery time. Make sure you’re choosing the right snacks.
Make Sure You’re Hydrating Correctly. Staying hydrated (but not too hydrated!) is key to peak performance and faster results. Carry a water bottle with you and make sure you’re sipping regularly.
You may be a little sore and a little tired, but week 1 was just your warm-up. Week two is where the rubber hits the road and you really start to put in the work. You may not always feel pumped to hit the gym, but your efforts will pay off.
[post_ads]Burn Up to 900 Calories Three Days This Week. Mentore’s fast-paced strength circuit is a brutal undertaking, hitting all your major muscle groups while keeping your heart rate elevated. You may barely be able to finish the series of exercises, but the good news is it only takes 45 minutes to complete.
Do Yoga on Your Rest Days. Those days you aren’t killing yourself with Mentore’s total-body routine, give yourself a break with a 30-minute, muscle-lengthening yoga session. You’ll need it.
Assess Your Post-Workout Foods. What you eat after your workout has the power to maximize muscle protein synthesis and minimize recovery time. Make sure you’re choosing the right snacks.
Make Sure You’re Hydrating Correctly. Staying hydrated (but not too hydrated!) is key to peak performance and faster results. Carry a water bottle with you and make sure you’re sipping regularly.
[post_ads_2]
According to Mentore, week three is where temptation kicks in — you’re so pleased with your two-week showing of commitment, that you start justifying poor food or exercise decisions. Don’t fall into the trap! Stay mentally focused, you’re just two weeks away from the big day.
- Plan Five Days of Workouts in Advance. Mix things up a bit and choose any five workouts from this 20-workout list that sound interesting and challenging. Schedule them into your calendar as non-negotiable meetings.
- Do an Extra 10-Minute Workout Every Morning. Start every morning with a quick, 10-minute workout of your choice. If life throws you a curveball, hey, you already squeezed in a workout, and if things go exactly as planned, you just added 10 minutes of activity to your day.
- Trick Your Hunger Cues. You probably don’t need to run to the kitchen every time you feel a little hungry. Tame your appetite by trying this simple trick.
- Drink a Smoothie Every Day to Boost Your Veggie Intake. Use one of these recipes for an extra dose of vitamins and minerals.
Now that you’ve successfully made it through week 3, the finish line is in sight. Keep up the good work and start anticipating the changes your body’s about to unveil. Hard work really does pay off.
Try a Tough Outdoor Workout Three Times This Week. If the weather’s nice, go enjoy the outdoors while working up a sweat. The change of scenery, plus some non-fluorescent light, just might amp up your motivation.
Add Extra Core Training. Now that your body fat is dropping and your muscles are popping, spend 10 extra minutes zeroing on core work after each of your workouts.
Do a Stair Workout Two Days This Week. It’s tough to beat the cardiovascular impact of a killer stair workout. This 20-minute routine is all you need to kick your metabolism into high gear.
