Be sure to take rest days seriously and follow plan to the letter. Also, it is your choice for running and biking. Run outside, on a treadmill or track unless otherwise stated. Ignore exercise header stating "Recumbant Bike" or "Treadmill" this is just a header and can't be changed.
A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).
All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:
Practice form. Swim sets of 50 meters and pick a drill for every 100 to 200 meters of swiming. Rest between each fifty and then swim a 25 yard lap at "T" pace to help muscle memory.
Why do most trainers get their clients to write down their workouts? It is because it works. Recording your workouts allows you to track your progress, determine what is working and track your weight and measurements to see what is giving you results. This is the best $12.00 + shipping you'll ever spend on your body.
