Wedding Weight Loss | Wedding Workout

Author Rod Ferris B.A. CPT CPAFLA Fitness Level AdvancedType Muscular Definition
Days in Plan 7 Days Rest Between Sets:
1:00-1:30 minutes
Duration60 Min per session
Losing fat before your wedding seems to be a common goal among brides. To do this you need to keep focused and DON'T CHEAT (with food!).

This program is going to focus on maximum weight/fat loss for a bride just about to get married in a few months. The keys to getting in shape are sticking to a weight training/cario regeme such as this one and focusing on sticking to a nutritional plan such as the six rules of nutrition:

1. Eat every 2-3 hours. These meals should contain complete protein, vegetables and fruit.

2. Have carbohydrates in the morning (oats, whole wheat, etc) and during (simple carbohydrates: dextrose and maldextrin) and after exercise only (with complete protein). Ingest a complete protein, vegetable/fruit, complex carbohydrate meal one hour later. These carbohydrates are rich in fibre which will help you feel full longer.

3. Take greens plus/V8 as a vegetable supplement if you can't prepare vegetables during the day.

4. 25-35% of your diet should be good fats. These include extra virgin olive oil, salmon/fish oil, or other monounsaturated and polyunsaturated fats. Try supplementing with flaxmeal or high DHA/EPA fish oil daily. Omega-3 - Free Bottle Offer

5. Only drink water, dark teas, red wine (one glass a night) and coffee.

6. Plan out your meals every Sunday. It will help keep you on the right track for success. Try and pack meals for the work week on this day in containers that are easy to bring to work.

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:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 20 Min Intensity: 90%
Notes:Complete HIIT for 15-20 minutes at the END of your upper body workout.
Day 1 - Upper Body
Exercise Ball Pushups Exercise Picture 1. Exercise Ball Pushups
Sets: 3Reps: 12
Notes:If you can't do 12 reps do pushups on the ground. Go until failure. Superset with Lat pulldowns.
Lat Pulldown Exercise Picture 2. Lat Pulldown
Sets: 3Reps: 12
Notes:Adjust the weight to go until failure. Superset with lat pulldowns
Arnold Press Exercise Picture 3. Arnold Press
Sets: 3Reps: 12
Notes:Go until failure. After each set jump on the treadmill for 50 seconds.
Bent-over Barbell Rows Exercise Picture 4. Bent-over Barbell Rows
Sets: 3Reps: 12
Notes:Can use dumbells. Superset with Ball incline press.
Ball Incline Dumbbell Press Exercise Picture 5. Ball Incline Dumbbell Press
Sets: 3Reps: 12
Notes:Superset with bent over row exercise.
Barbell Curls Exercise Picture 6. Barbell Curls
Sets: 3Reps: 12
Tricep Pulldowns Exercise Picture 7. Tricep Pulldowns
Sets: 3Reps: 12
Notes:Superset with Bicep Barbell Curls.
Clean and Jerk Exercise Picture 8. Clean and Jerk
Sets: 3Reps: 12
Notes:Can use dumbbells. Use a spotter to make sure you're complting this exercise properly. This is a great finisher.
Abdominal Barbell Rollouts Exercise Picture 9. Abdominal Barbell Rollouts
Sets: 3Reps: 12
Notes:Can use ball as well.
Day 2 - Lower Body
Ball Squats Exercise Picture 1. Ball Squats
Sets: 3Reps: 12
Notes:Use dumbbells to only get 12 reps. Work really hard on this one.
Hack Squat Exercise Picture 2. Hack Squat
Sets: 3Reps: 12
Notes:Can use another type of leg press machine if you can't find one. In-between your sets jump on the bike for 50 seconds. Work really hard.
Lunges Exercise Picture 3. Lunges
Sets: 3Reps: 12
Notes:Alternate legs to achieve the desired result. Change up the leg every time.
Seated Calf Raises Exercise Picture 4. Seated Calf Raises
Sets: 3Reps: 12
Notes:work your calves hard here.
Step Ups Exercise Picture 5. Step Ups
Sets: 3Reps: 12
Notes:Finish your legs off with step ups.
Day 3 - Cardio
Rowing Ergometer Exercise Picture 1. Rowing Ergometer
Duration: 10 Min Intensity: 75%
Notes:A great overall workout.
Stepper Exercise Picture 2. Stepper
Duration: 20 Min Intensity: 75%
Notes:Work hard
Day 4 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 20 Min Intensity: 95%
Notes:Train with High Intensity Interval Training for 20 minutes. WORK REALLY HARD!
Swimming Exercise Picture 2. Swimming
Duration: 40 Min Intensity: 80%
Notes:Try a different activity every week to mix it up. Switch from swiming to biking to squash etc.
Day 4 - Upper Body
Lat Pulldown Exercise Picture 1. Lat Pulldown
Sets: 3Reps: 12
Notes:Please follow Day 1 and mix up the exercises if you can. Don't forget to record your progress and increase your weight / intensity by 5% a week!!!!
Day 5 - Lower Body
Cable Bent-Leg Deadlift Exercise Picture 1. Cable Bent-Leg Deadlift
Sets: 3Reps: 12
Notes:Follow day 2 with mixing up different exercises. Remember to work on your core on your upper body day. There wasn't too many exercises shown for abdominals so make sure you do them seperately at the end of your upper body days.
Day 6 - Cardio
Day 7 - Plyometrics
Side Box Jumps Exercise Picture 1. Side Box Jumps
Sets: 3Reps: 8
Notes:This one doesn't have to be over a bench but put something to jump over that you have a tough time doing 8 reps of for three sets. Rest 1 minute and 30 seconds in between each set.
Jump Rope Exercise Picture 2. Jump Rope
Sets: 3Reps: 12
Notes:Do this for 1 minute and then rest for 2 minutes. Rinse and Repeat until 3 sets are completed :)
Double Knee Jumps Exercise Picture 3. Double Knee Jumps
Sets: 3Reps: 12
Notes:Complete 12 double knee jumps in a row. Work HARD

With this log you will be able to print off as many sheets as required to track this workout.

Wedding Weight Loss | Wedding Basics

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