Do a light set of each exercise in the main workout. Your pace should be hard enough that you get in a serious sweat.Ģ) 10-minute weights warmup. You’ll pair this daily weight workout with a morning cardio session. After that, you’ll do the main workout, then cap it off with some finishing work and a 10-minute cooldown. You’ll start each workout with a 10-minute general warmup, usually followed by a 10-minute specific warmup. It’s exceedingly hard to stay under your calorie cap if you drink your calories. If you’re thirsty, drink water or plain coffee or tea. Mindless snacking happens after dinner-and mindless snacking is a death sentence for your abs.Įat solid food. That means if you go to bed at 10 p.m., the last bite of food you have is no later than 7 p.m. Research shows hitting a high number of protein helps you build and maintain muscle as you lose weight. Capping them controls your overall calorie load. Why? Some people are carb sensitive, and it’s easier to overeat carbs. But do try to remember two figures: 100 and 150.Įach day, eat fewer than 100 grams carbs and more than 150 grams protein each day. When it comes to macronutrients-carbs, fats, and protein-don’t go crazy with counting and percentages. ![]() Translation: You’ll be able to eat more food and feel more full yet stay under your calorie cap-and have the fuel you need to to main gains. It’s just that real foods are far more filling and nutrient dense per calorie compared to processed foods. Why? There’s nothing inherently “bad” about processed foods. Note: Make sure you don’t eat fewer than 1,800 calories a day.ĭitch the processed foods and sugar. But this method will help you reduce those moments. But I’ve helped a lot of people get ripped, and I’ve found that eating five meals of under 500 calories every three hours not only gives you an ideal number of calories for weight loss, but also helps you avoid mid-training hunger pangs.Įxpect to face some moments of hunger-that’s just part of the process. This won’t boost your metabolism any more than your typical three-meal split, according to research. These rules allow you to eat what you want within reason, which I find tends to keep people on better track. I was in constant “good sore” pain for 12 weeks and the active rest days seemed to come at perfect times! I see a major change to my body, especially my quads.I don’t believe in giving people a specific meal plan to follow to the letter, but I do offer a few guidelines. I love the combination of exercises that target all the important areas for snowboarding injury prevention. The program is very easy to follow and there is an optional spreadsheet to keep track of your progress. However, with this program I have gained back all the muscle I lost in my quad and then some! I did physical therapy but it still hurt the entire season. ![]() I frayed my meniscus the first trip snowboarding last winter and was out for the first month of the season. Shoulder injuries/ AC separations, patella contusion, whiplash, and frayed meniscus. The last five years or so I have been snowboarding a lot more but I keep getting injured. Then life hit, had kids and snowboarded a lot less while the kids were little. In my early 20s I was a professional snowboarder and competed mostly in boardercross. I’m so glad I found and completed the Shred 2.0 program! I am an almost 41 year old mom of 3. I'm super stoked for the season, and I would recommend anyone, snowboarder or not, to hop on this program and watch your health change! They were great coaches! Now that I've crossed the finish line, I can confidently say that I crossed off every goal on my list. Throughout the summer I watched results come little by little, and Mark and Sarah were there for any question I had. The yoga sessions were amazing as well, and I was impressed with my progress in flexibility week after week. ![]() I felt myself doing exercises that I've never done before, and I felt very accomplished at the end of each workout. The workouts were challenging but very interesting. If I shed a few pounds in the process, that was a bonus. My goals were to move better and feel more flexible by the end of the summer, and I wanted to feel stronger in general for my overall health. Lo and behold, Mobility Duo introduced their Shred 2.0 program and I signed up right away. When the season ended, I wanted a way to get myself into shape so that I could spend more time riding the next season. I started snowboarding only this past year and got hooked from the get-go. I came across Mobility Duo from a friend who hurt her wrist snowboarding that reached out to Mark and Sarah for help, and I felt very drawn to their outlook on snowboarding and injury prevention.
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