“Project” isn’t a nice way to refer to my best friend but it’s her words not mine! Last week, with her 30th birthday approaching, a big girls holiday to Vegas 8 weeks away and quite simple a wee bit fed up with a shit run of luck lately, my best friend agreed to give me the reigns.
I really do believe in the uplifting power that taking control of your mind and body through exercise and nutrition has. Seeing what amazing accomplishments the body is capable of can have a great effect on the mind and spirit.
So, she is allowing me to train her, diet and all, in our lead up to our holiday to Vegas in November. We’re calling it get “Banging for Vegas Baby!”
I have promised her that if she follows my plan, we’ll have a stone of fat off in 8 weeks, but most importantly she will see incredible changes in her body shape and conditioning.
Gabby will be weight training 4 /5 times a week, with a plyometrics session thrown in there too. She will also have 4 cardio sessions a week which I am changing up her usual stead state routine and focusing on short sharp bursts of HIIT. She will be in the gym marginally longer, I reckon an extra hour a week in total as I want her to do these cardio session split from her weights. I don’t want to kill her J
She is you typical cardio bunny. 5 regular cardio sessions a week and is frustrated with the lack of results. I cannot tell you how many times I have tried to pull her over into the weights section but she refused. Telling me, like I have heard so many times before “I’ll start toning once I have lost weight”. I cannot tell you how much this infuriated me. But she has handed over the power and trust and will be following my plan J
Long gone are the hour long treadmill session, and now we will weight train for no longer than an hour, and cardio will be a mere INTENSE 20 minutes! She shouldn't be able to talk, read a magazine or watch the tv. If she does I'll be evil and make it harder.
Weight training burns more calories – FACT!
Increased muscle mass makes your body more metabolic – FACT!
Cardio will NOT lift your ass off the back of your legs – FACT!
It feels like a great deal of responsibility but I am confident that she will see results she never could have imagined her body capable of. I’ve promised to look after her and track how her body responds, and amend where necessary. And she has promised to follow my plan.
Fat loss and “toning” or building muscle which essential it is, is our primary focus but I want to give Gabby the tools for her to do this for herself one day. We have shopped together, looking at food labels and sat down and talked about foods she loves, when she can eat them, and in many instances why she shouldn’t be eating them. We went out and bought her cooler and Tupperware so she can take her meals with her and cooked up in advance. Planning for success!
What we have designed here is a diet and workout plan that will build muscle, shed fat and in turn speed up her metabolism. She will be eating 5/6 clean meals a day with the reliance on whey protein for only one of those. We want a nice steady intake of calories and macronutrients at the right times of day to keep her metabolism active. Her sample daily diet is
· Meal 1: 30g porridge with a tub of 0% natural yoghurt (no sugar variety) with a chopped fig.
· Meal 2: 2 homemade turkey meatballs, 1/2 cup of brown rice, fresh spinach and cherry tomatoes
· Meal 3: Chicken breast, 1/2 a sweet potato and green beans
· Meal 4: (Post workout) 2 scoops of whey protein (low carb, low sugar variety) and an apple
· Meal 5: White fish, green beans and broccoli
· Meal 6: (if necessary) Egg white omelette
You’ll notice the only sugar we have in this diet is natural sugar from fruit, and plenty of protein, complex carbs and green veg. Depending on how her body responds we may take the fruit out of her diet however we have timed her fruit when she will best utilise this sugar – in the morning to burn off through the day and post workout to increase protein absorption.
We prepared this plan together based on what was available to her given her work and lifestyle and have agreed that she can have a homemade protein bar or a rice cake with peanut butter as a treat if she feels she needs it. As much water as she can drink. One diet soda a day – aspartame is the devil!
She is allowed one cheat meal a week – that’s ONE MEAL, not a cheat day! Her cheat meal must consist of carbs, protein and fat as I don’t want to starve her body of any nutrients. By her own choice she will be avoiding alcohol.
I will be weight training with her to ensure she is working out safely and exercising at the right level of exertion. Too many girls stand there lifting what equates to a can of beans yawning, that ain’t going to do nothing doll! I will be teaching her weight lifting technique so she learns to train safely for when the time comes for her to train alone.
It is a lot to take on, but nothing she can't handle with some discipline and determination. I am confident in her abilities and I want to show her just exactly what she is capable of!
For those that are interested, my training is going great and my diet even better. I had my body fat tested a few weeks back at the results shocked the heck out of me. 18.2%......BOOM!!!!
I’ll keep you updated on Gabby’s and my own progress.
Can I reform a cardio junkie? Lets see......
Love
x
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