12 Week Fat Destroyer: Complete Fat Loss Workout

12-week-workout-feature
10 Aug

This is a complete 12 week program to help you get ripped. Feature includes detailed diet plan and cardio schedule, along with a 4 day upper/lower muscle building split.

| Workout Summary

Lose Fat

Full Body

Beginner
12 weeks

4
30-45 minutes

Barbell, Bodyweight, Cables, Dumbbells, Kettle, Bells
Male & Female

| Workout Description

This workout plan is designed to help you shred fat and get in shape in only 12 weeks. This might sound like hype, but it’s not. The following plan is not easy. It starts slowly, but builds rapidly.

Every detail of your diet and training for the next 12 weeks will be laid out for you. You will be told exactly what to eat, how much cardio to do, and how to weight train.

The goal is simple: lose fat, maintain muscle mass, get in shape and transform your physique as much as possible over the next 3 months. You want to not only look better, but have the fitness level and strength to match your new body.

12 Week Program Expectations

Over the nest 12 weeks your goals and expectations are:

  • Fat Loss – To lose at least 10 pounds of fat.
  • Muscle Mass – To maintain, or even gain lean muscle mass.
  • Conditioning – To be in amazing shape, perhaps the best shape in years.

The 12 Week Diet Plan

Each week will consist of 3 different types of eating days.

  • High Carb Days – 1 day per week
  • Moderate Carb Days – 3 days per week
  • Low Carb Days – 3 days per week

You may structure these days in any preferred manner. I suggest keeping the high carb day for special occasions. That way you can attend family functions, or eat out with friends, and indulge a little more than normal.

It should be noted that calorie intake can be adjusted based on metabolism. The follow changes are recommended:

  • Men 40+ – Reduce daily calories by 300.
  • Men 20-25 – Increase daily calories by 300.
  • Women 40+ – Reduce daily calories by 200.
  • Women 20-25 – Increase daily calories by 200.
12 Week Eating Plan for Men
  • Week 1 – 3 low carb days with 2300 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
  • Week 2 – 3 low carb days with 2200 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
  • Week 3 – 3 low carb days with 2100 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
  • Week 4 – 3 low carb days with 2000 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
  • Week 5 – 3 low carb days with 2300 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
  • Week 6 – 3 low carb days with 2200 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
  • Week 7 – 3 low carb days with 2100 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
  • Week 8 – 3 low carb days with 2000 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
  • Week 9 – 3 low carb days with 2300 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
  • Week 10 – 3 low carb days with 2200 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
  • Week 11 – 3 low carb days with 2100 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
  • Week 12 – 3 low carb days with 2000 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.

Protein intake should be a minimum of 180 grams per day. If you are a bigger guy, or have a fair amount of muscle mass, then eat 200 to 220 grams of protein per day. If you eat a little more protein the drop your daily fat intake to make up for the calories.

Fat intake should be approximately 20-30% of your daily calories. Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates.

Also, you are allowed up to 10% of your daily calories from dirty foods/junk foods. You do not have to eat any junk if you prefer. This option exists as a convenience, should you be battling a craving, or attending a social gathering where you would prefer to have a small snack.

12 Week Eating Plan for Women
  • Week 1 – 3 low carb days with 1500 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 2 – 3 low carb days with 1400 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 3 – 3 low carb days with 1300 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 4 – 3 low carb days with 1200 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 5 – 3 low carb days with 1500 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 6 – 3 low carb days with 1400 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 7 – 3 low carb days with 1300 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 8 – 3 low carb days with 1200 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 9 – 3 low carb days with 1500 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
  • Week 10 – 3 low carb days with 1400 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
  • Week 11 – 3 low carb days with 1300 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
  • Week 12 – 3 low carb days with 1200 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.

For women, protein intake should be a minimum of 100 grams per day. If you are in good shape and have a fair amount of muscle mass, then eat 120 grams of protein per day. If you eat a little more protein the drop your daily fat intake to make up for the calories.

Fat intake should be approximately 20-30% of your daily calories. Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates.

Also, you are allowed up to 10% of your daily calories from dirty foods/junk foods. You do not have to eat any junk if you prefer. This option exists as a convenience, should you be battling a craving, or attending a social gathering where you would prefer to have a small snack.

The 12 Week Cardio Plan

It doesn’t matter which form of cardio you use for these 12 weeks. Pick something that gets your heart moving, be it treadmill, elliptical, or swimming.

The first thing you will notice about this cardio plan is that it starts slow. That’s ok. Right now you are out of shape. This program is designed to get you in shape over the course of 12 weeks.

Be patient. Trust the plan and stick to the plan. After the end of 12 weeks your level of conditioning may surprise you.

During the first 6 weeks take at least one day of rest between cardio workouts. After week 6 it is recommended that you perform cardio using a 2 days on, 1-2 days off pattern.

  • Week 1 – 3 cardio sessions. 5, 8 and 5 minutes.
  • Week 2 – 3 cardio sessions. 8, 10 and 8 minutes.
  • Week 3 – 3 cardio sessions. 10, 12 and 10 minutes.
  • Week 4 – 3 cardio sessions. 12, 15 and 12 minutes.
  • Week 5 – 3 cardio sessions. 15, 20 and 15 minutes.
  • Week 6 – 3 cardio sessions. 20, 20 and 20 minutes.
  • Week 7 – 4 cardio sessions. 20, 22, 20 and 22 minutes.
  • Week 7 – 4 cardio sessions. 22, 25, 22 and 25 minutes.
  • Week 9 – 4 cardio sessions. 25, 27, 25 and 27 minutes.
  • Week 10 – 4 cardio sessions. 27, 30, 27 and 30 minutes.
  • Week 11 – 4 cardio sessions. 30, 35, 30 and 35 minutes.
  • Week 12 – 4 cardio sessions. 35, 40, 30 and 45 minutes.

12 Week Gym Workout Split

You will be using an upper/lower workout during the next 12 weeks. Rep schemes are merely guidelines.

When a weight becomes manageable using the given set and rep schemes, add weight to the bar. For sake of convenience, use the same weight for each of the sets for a given exercise.

  • Day 1 – Upper A
  • Day 2 – Lower A
  • Day 3 – Off
  • Day 4 – Upper B
  • Day 5 – Lower B
  • Day 6 – Off
  • Day 7 – Off

12 Week Gym Workout : Upper A

Incline Bench Press 3 8-10
One Arm Dumbbell Row 3 10-12
Seated Barbell Press 3 8-10
Pull Ups 3 10
Skullcrushers 3 8-12
Dumbbell Curl 3 10-12

12 Week Gym Workout : Lower A

Squats 3 8-10
Leg Curl 3 12-15
Leg Extension 3 12-15
Leg Press Calf Raise 3 15-20
Plank 3 60 sec
Twisting Hanging Knee Raise 3 20

12 Week Gym Workout : Upper B

Leg Press310
Stiff Leg Deadlift38-10
Walking Dumbbell Lung312-15
Seated Calf Raise310-12
Cable Crunch310-12
Russian Twist310-12

12 Week Gym Workout : Lower B

Dumbbell Bench Press 3 15-20
Barbell Row 3 8-10
Dumbbell Lateral Raise 3 10
Lat Pull Down 3 15-20
Cable Tricep Extensions 3 20
EZ Bar Preacher Curl 3 20

The Fat Incinerator: 8 Week Fat Burning Workout

8-week-fat-burning-program-feature
10 Aug

Incinerate unwanted body fat with this new 8 week workout program. This fat loss workout utilizes tactics to maximize fat loss while preserving muscle.

| Workout Summary

Lose Fat

Split

Intermediate
8 weeks

5
60-90 minutes

Barbell, Cables, Dumbbells, EZ Bar, Madicine Ball
Male & Female

| Workout Description

Looking to shed a few pounds before summer, an event, or just to be a healthier you?

Look no further, because we’ve got you covered.

The workout in this article was designed to get you closer to where you want to be in the next 8 weeks.

And while you’ll have to make the commitment to eat healthier, sleep better, and hit each workout on each training day – you’re guaranteed to like the end results.

So, read on to learn a little more about the workout program. If it ends up being something you’d like to try out, we’ll also provide you with some dieting tips to get you pointed in the right direction.

The Fat Incinerator Workout Program

The main goal of the Fat Incinerator is to breed a constant state in which you are burning fat. To do so, you’ll have to build lean muscle if you haven’t established a foundation already. And if you have, the goal then turns to preserve lean muscle mass while you shred.

The workouts below do just that.

The Fat Incinerator follows a push, pull, legs training protocol and in a 3 days on/1 day off fashion. So, this program will be best for those who have flexibility on what days they can make it to the gym.

The rep ranges are mostly moderate so you can use a moderate resistance to help promote muscle growth and muscle preservation.

Rest periods for each workout should be limited to just 45 seconds. This pace will allow just enough time in between sets to recover, while also establishing a quick tempo to promote cardiovascular benefits.

There are also recommended cardio workouts that can be performed immediately after your final set of each workout day. Cardio can be performed at another time of day if it works better with your schedule.

However, if forced to decide between hitting a cardio workout or weight training session due to time constraints – always go with your weight training session during the next 8 weeks.

Day 1: Fat Loss Push Workout

Dumbbell Bench Press48-12
Standing Cable Fly312-15
Incline Bench Press46-8
Overhead Press48.12
Lateral Raise312-15
French Press310-12
Skullcrusher310-15
Exercise Ball Crunch420-25
Hanging Leg Raise410-15

* Cardio : 15 Minutes of HIIT performed on cardio equipment of choice. Perform intervals of 20 seconds all-out effort and 10 seconds of rest/recovery.

Day 2 : Fat Loss Pull Workout

Lat Pull Down410-12
T-Bar Row410-12
On Arm Dumbbell Row410
Close Grip Pull Down312-15
Face Pull315-20
Cable Curl310-12
Hammer Curl312-15
Machine Crunch315-20
Machine Oblique Crunch312-15 Each

* Cardio : Perform 30-45 minutes of low-intensity steady state cardio on cardio equipment of choice. Try to vary cardio equipment selection each time you perform this workout.

Day 3 : Fat Loss Leg Workou

Squat or Trap Bar Deadlift58-12
Leg Press415
Rear Lunge312-15
Goblet Squat310-12
Leg Curl310-15
Seated Calf Raise320-22
Standing Calf Raise315-20
Plank31 Min
Barbell Rollout38

* Cardio : Jog 1.5 miles either on a treadmill or outdoors at a challenging (but not all-out) pace

Each week alternate between squatting and deadlifting

Day 4 : Rest

On Day 4, take a rest day from the gym. If you wish, you can perform some form of active recovery such as a low-intensity walk outside or a yoga practice.

On Day 5, you will restart the workout starting with the day 1 push workout. This results in a 3 days on, 1 day off cycle. Some days will require you to make it to the gym 5 days per week, while others will require 6 days per week.

Conclusion

The Fat Incinerator workout is designed to help you lose fat and maintain muscle mass.

It will work best when paired with a healthful diet that puts you in a slight calorie deficit. Ensuring that you get at minimum 7-9 hours of sleep each night will also go a long way in your final results.

If you have any questions about the program that weren’t addressed in the article, please feel free to leave a comment below.

The Cardio-Free Fat Burning 3 Week Workout Program

3-week-fat-loss-feature
07 Aug

Want to get shredded but hate tedious cardio? Ditch it and do this program instead! It utilizes several strategies to burn fat far away from the cardio deck!

| Workout Summary

 

Build Muscle

Full Body

Beginner
8 weeks

3
45-70 minutes

Bodyweight, Cables, Dumbbells, Machines
Male & Female

| Workout Overview

When it comes to an “anti-cardio” approach to body fat burning you will need to follow a few general guidelines that will help optimize the process:

1. Exercise Choice

When utilizing BB’s, DB’s, machines or bodyweight movements to incinerate fat cells, it is most beneficial to perform mostly compound lifts – especially when it comes to working larger muscle groups like back and quads.

These exercises will most effectively raise the heart rate, burn off calories, boost natural growth hormone production (note: GH is a very powerful fat burner released in response to intense resistance training), and enhance metabolic rate.

2. Rep Range Relevations

Since we are focusing on burning body fat, it is best that you keep reps in the medium to medium-high range on all sets. This translates to about 10-12 repetitions for upper body exercises and 13-20 for the lower half.

By doing so you will again burn greater calories, produce higher levels of lactic acid (which increases GH production), and stimulate the metabolism, while still providing your muscles a challenging enough base of resistance to foster hypertrophy.

3. Exercise Arrangement

Most of the time when focusing our efforts into manifesting pure muscle mass, lifters utilize a “straight sets” approach, with approximately 2-3 minutes rest in between each.

However, when looking to get “shredded” enough to display a wicked 6-pack, razor-like separations, deep cuts, rippling striations and veins like road maps, it is far more effective to use specific types of supersets, circuits, and mega-fast paced training.

The Fat Burning Workouts

Below are three examples of the types of weight (resistance) training workouts you can begin using right now to “rip up” your physique without ever stepping foot on a treadmill, bike or stepper!

However, while it may feel wonderful to avoid the tediousness of most cardio machines, these workouts – while in no way boring – will feel anything BUT wonderful (well, at least until you’re done)!

Workout A : The Fast and Furious Body Fat Burner

Barbell Squats313-15
Alternating Barbell Lunge313-15
Stiff Leg Deadlift313-15
Burpees313-15
Underhand Grip Barbell Bent Row310-12
Close Grip Push Ups310-12
Standing Military Press310-12
Close Underhand Grip Pull Up2Max Reps
Bicycle Crunch310-16 Each

*Rest between sets should be 30-60 seconds

Workout B : The Lower Body/Upper Body Superset Scorcher

A1. Hack Squats313-15
A2. Push Ups310-12
B1. Leg Press312-15
B2. Wide Grip Pull Up310-12
C1. Long Jumps313-15
C2. Seated Dumbbell Press310-12
D1. Good Morning212-15
D2. Standing Alternating Dumbbell Curl210-12
E1. Standing Broomstick Twists321-25 Each
E2. Bench Dips310-12

*Rest between supersets should be no longer than 2 minutes.

Workout C : The Fat Incinerator Circuit

Deadlift3 Rounds12-15
Incline Dumbbell Press10-12
Box Jumps13-15
One Arm Dumbbell Row10-12
Walking Lunge13-15 Each
Wide Grip Barbell Upright Row10-12
Lying Leg Curl12-15
Skull Crusher10-12
Hanging Straight Leg Raise16-20
V Handle Grip Pull UpMax Reps

*Move from one exercise to the next as rapidly as possible.
*Do not go to failure on each movement, but 1-2 reps short.
*If attempting to perform multiple circuits rest about 3-5 minutes in between each by slowly walking around the gym and sipping water until ready. 

The Training Schedule

  • Week 1 : Workout A on Monday, Wednesday, Friday and Sunday.
  • Week 2 : Workout B on Tuesday, Thursday, Saturday and Monday.
  • Weak 3 : Workout C on Wednesday, Friday, Sunday and Tuesday.

You can then follow Week 3 with one week on your normal lifting schedule, then repeat the above once again.

3 Day Full Body Workout (Machines & Dumbbells Only)

3-day-workout-feature
07 Aug

In this article we are providing you with a 5 day body part workout one could do with the equipment at your local gym.

| Workout Overview

(swipe left to see more info)

Build Muscle

Full Body

Beginner
8 weeks

3
45-70 minutes

Bodyweight, Cables, Dumbbells, Machines
Male & Female

| Workout Overview

We start our series of workouts that can be performed with the equipment available at your local gym with an upper/lower split.

If you’re just starting to workout we strongly recommend you start with this program. After you’ve finished this program, the 4 Day Upper/Lower Workout is the perfect to continue your gym practises.

The truth is, if you struggle to find a way to get in a good workout at a reasonably equipped gym, you likely don’t know what you’re doing or you lack imagination – or both.

Let’s be real for a second, folks from all around the world have shown you can achieve great results with much less. (Calisthenics enthusiasts anyone?)

Below is one of those solid routines that will help you achieve your goals if you work out at any gym

Full Body Workout Day 1

Goblet Squat 4 8-12
Lying Leg curl 3 10-15
Standing Calf Raise 2 15-20
Dumbbell row 4 8-12
Lat Pull Down 3 10-15
Incline Dumbbell Bench Press 4 8-12
Lateral Raise 3 10-15

Full Body Workout Day 2

Dumbbell Stiff Leg Deadlift 4 8-12
Leg Extension 3 10-15
Assisted Pull Up Machine 4 8-12
Seated Cable Row 3 10-15
Seated Dumbbell Press 4 8-12
Dumbbell Bench Press 3 10-15
Skullcrusher 3 8-12
Dumbbell Curl 3 8-12

Full Body Workout Day 3

Leg Press 4 8-12
Walking Lunge 3 10-15 Each
Standing Calf Raise 2 15-20
Smith Machine Row 4 8-12
Cable Face Pull 3 10-15
Push Up 3 10-15
Close Grip Push Up 3 8-12
Cable Curl 3 8-12

| Workout Summary

No one would disagree that barbell training is a great way to build muscle and strength.

While performing the workout, limit your rest periods between sets to 60-90 seconds after each set and in between exercises.

Abdominal training and cardio can both be added in either the morning of your workouts, after your workouts, on rest days, or a combination of the three depending on your goals.

If you have any questions about the the 3 Day Full Body Workout, please feel free to send us an email and we will answer it in the shortest period of time.

4 Day Upper/Lower Workout (Machine & Dumbbell Only)

4-day-workout-feature
07 Aug

In this article we are providing you with a 5 day body part workout one could do with the equipment at your local gym.

| Workout Overview

(swipe left to see more info)

Build Muscle
Split
Beginner
8 weeks
4
45-70 minutes
Bodyweight, Cables, Dumbbells, Machines
Male & Female

| Workout Overview

We continue our series of workouts that can be performed with the equipment available at your local gym with an upper/lower split.

If you’re just starting to work out we recommend beginning with the 3 Day Full Body Planet Fitness Workout. After you’ve finished that program, this program would be the perfect option to perform next.

These workouts were inspired by a lot of you guys.

We noticed a lot of questions coming in on our popular workout routines asking how they could be modified.

So, we thought, why not provide you all with a little bit of a more useful group of workouts?

And now, we’re bringing you the second workout you can do at your local gym.

Upper Body Workout A

Dumbbell Incline Bench Press 4 8-12
Machine Chest Fly 3 10-15
Dumbbell Row 4 8-12
Lat Pull Down 4 8-12
Machine Shoulder Press 4 8-12
Dumbbell Lateral Raise 3 10-15
Machine Tricep Dip 2 8-12
Cable Curl 2 10-15

Lower Body Workout A

Leg Press 4 8-12
Dumbbell Stiff Leg Deadlift 4 8-12
Leg Extension 3 12-15
Leg Curl 3 12-15
Machine Glute Kickback 3 12-15
Standing Calf Raise 3 20

Upper Body Workout B

Seated Dumbbell Press 4 8-12
Goblet Squat 3 10-15
Dumbbell Hip Thrust 4 8-12
A1. Lying Leg Curl 4 8-12
A2. Dumbbell Rear Lunge 3 8-12
Standing Calf Raise 3 10-15
Glute Focused Hyperextension 2 8-12
Glute Focused Hyperextension 2 8-12

Lower Body Workout B

Goblet Squat 4 8-12
Smith Machine Hip Thrust 4 8-12
Dumbbell Deadlift 4 8-12
Dumbbell Lunge 3 10-15 Each
Seated Leg Curl 3 10-15
Seated Calf Raise 3 20

| Workout Summary

No one would disagree that barbell training is a great way to build muscle and strength.

While performing the workout, limit your rest periods between sets to 60-90 seconds after each set and in between exercises.

Abdominal training and cardio can both be added in either the morning of your workouts, after your workouts, on rest days, or a combination of the three depending on your goals.

If you have any questions about the Upper/Lower Fitness Workout, please feel free to send us an email and we will answer it in the shortest period of time.

5 Day Body Part Split Workout Plan

5-day-workout-play-feature
05 Aug

In this article we are providing you with a 5 day body part workout one could do with the equipment at your local gym.

| Workout Summary

(swipe left to see more info)

Build Muscle
Split
Beginner
8 weeks
5
45-70 minutes
Bodyweight, Cables, Dumbbells, Machines
Male & Female
Protein PowderMulti VitaminFish OilCreatine MonohydrateProtein Bars

| Workout Overview

If you’re new to working out, I recommend performing these workouts in order and utilizing each one as a form of progression.

Start off with the 3 Day Full Body  Workout.

After you finish that one, move on to the 4 Day Upper/Lower  Workout.

And then move on to the program that is laid out below.

Body part specific splits are often seen as ineffective when compared to full body and upper/lower splits. However, they do have their time and place when it comes to year-long workouts and establishing working out as an every day habit.

Body part specific workouts allow you to hit each individual muscle group with a lot of volume. This is great when it comes to building muscle detail and muscle endurance. It also can allow for better muscle pumps, which for anyone who has ever experienced “the pump” before knows is an addictively amazing feeling.

The body part specific workout below is designed with the equipment available at Planet Fitness in mind. This means it will heavily focus on utilizing dumbbell, machine and bodyweight exercises.

Perform the workout for about 8 weeks. At that point you can begin cycling through the Planet Fitness workouts again (starting with the full body workout) or move on to the 6 Day Push/Pull/Legs Planet Fitness workout (coming soon).

Day 1 : Chest Workout

Dumbbell Incline Bench Press 5 8-12
Machine Chest Press 4 8-10
A1. Cable Fly 4 10-15
A2. Chest Dip 4 8-12
B1. Machine Chest Fly 3 12-15
B2. Push Up 3 Failure

Day 2 : Back Workout

Pull Ups 5 8-12
Dumbbell Row 4 8-10
Smith Machine Row 4 8-12
A1. Seated Cable Row 3 10-15
A2. Close Grip Pull Down 3 10-15
Straight Arm Lat Pull Down 2 20

Day 3 : Leg Workout

Leg Press 4 8-12
Goblet Squat 3 8-12
Dumbbell Hip Thrust 4 8-12
A1. Lying Leg Curl 3 10-15
A2. Dumbbell Rear Lunge 3 10-15 Each
Standing Calf Raise 4 20-25
Glute Focused Hyperextension 3 10-15

Day 4 : Shoulder Workout

Seated Dumbbell Press 4 8-12
Dumbbell Lateral Raise 4 8-12
Cable Face Pull 3 10-15
Machine Lateral Raise 3 10-15
Machine Reverse Fly 3 10-15
Smith Machine Shrug 4 8-12

Day 5 : Arm Workout

Dumbbell Curl 3 10-12
Lying Dumbbell Triceps Extension 3 10-12
Cable Hammer Curl 3 10-12
Triceps Dip 3 10-12
Machine Preacher Curl 3 10-12
Standing Cable Overhead Extension 3 10-12

| Workout Summary

When it comes to building pure strength and being able to easily achieve progressive overload, barbell training is pretty superior to other methods.

However, that doesn’t mean it’s the only way.

And if you enjoy the convenience or environment of your gym, you shouldn’t let anyone tell you that you can’t get in a good workout there.

While performing the above workout, limit your rest periods to just 45 seconds in between sets and 60-90 seconds in between exercises. If a piece of equipment you need is taken during your workout, move on to the next exercise and come back. If it’s still unavailable at the end of your workout, simply substitute in a different exercise that targets the same muscle group.

Ab and core workouts can be added to this program either in the morning of your workout days, immediately after your workouts, and/or on your rest days. The same can be said for cardio training.

Banana Smoothies: 5 Simple Recipes!

banana-feature
02 Aug

If you’ve ever worked a smoothie, chances are one of the ingredients was banana. Due to its nutritional properties, a banana is a very good choice to put into a smoothie: the average banana (about 100g) has 89 kcal / 372 kJ.

Bananas contain 74% water, 1% protein, 0.5% fat, 13.5% sugar, 23% carbohydrates and 3.4% vegetable fibers. They are rich in potassium and contain magnesium, calcium, fluorine, phosphorus, iron, zinc and copper. In addition, bananas are rich in vitamins: they contain beta-carotene, B vitamins, and vitamins C and E.

Banana is often an integral part of a smoothie because it is this fruit that gives the smoothie a creamy texture and density. We suggest peeling a banana in the evening and refrigerating it. Put a lightly iced banana in a blender with the other ingredients – this will give the smoothie extra refreshment.

If you are missing out on an idea for your favorite banana smoothie, here are five recipes among which you are sure to find one for yourself!

1. The Simplest Banana Smoothie

banana-1

Ingredients (for 2 servings):

  • 2 Bananas (ripe, can also be with black dots),
  • 1 – 1,5 cup of low fat milk or yogurt,
  • 4-5 Ice cubes.

Preparation

Nutritional value (1 serving)

Energy Value: 180 calories
Protein: 5 g Fat: 4,5 g Carbohydrates: 32 g Sugars: 20 g

2. Banana and berry smoothie

banana-2

Ingredients (for 2 servings)

  • 2 Bananas (ripe)
  • 1 – 1,5 Cup low fat milk or yogurt
  • 100 g Blueberries (can be frozen)
  • 100 g Blackberries (can be frozen)
  • 100 g Raspberries (can be frozen)
  • 2 Whole strawberries (can be frozen)
  • 4-5 Ice cubes

Preparation :

Put all the ingredients in a blender and mix until a uniform mixture is obtained. Pour into glasses and immediately enjoy this berry banana smoothie.

Nutritional Value (2 Servings)

Energy Value: 230 calories
Protein: 6 g
Fat: 4,5 g
Carbohydrates: 47 g
of which sugars: 27 g

3. Banana and oatmeal smoothie

banana-3

Ingredients (for 2 servings)

  • 2 ripe bananas
  • 100 g oatmeal (small type)
  • 70 g almonds
  • Half a cup of low fat yogurt
  • 3-4 ice cubes

Preparation

Put all the ingredients in a blender and mix until a uniform mixture is obtained. Pour into bowls and enjoy a great smoothie that can serve as a breakfast or meal before physical activity.

Nutritional value (2 servings)

Energy Value: 380 calories
Protein: 12 g
Fat: 15 g
Carbohydrates: 53 g
of which sugars: 19 g

4. Chocolate banana protein smoothie

banana-4

Ingredients (for 2 servings):

  • 1 Banana
  • 1 – 1,5 Cup of low fat milk
  • 2 Teaspoons cocoa powder (unsweetened)
  • 1 Tablespoon of peanut butter
  • 1 Measure of whey protein (chocolate flavor)

Preparation

Put all the ingredients in a blender and mix until a uniform mixture is obtained. Pour into glasses and immediately enjoy a protein superfood smoothie.

Nutritional Value (1 serving):

Energy Value: 290 calories
Protein: 13 g
Fat: 9 g
Carbohydrates: 45 g
of which sugars: 28 g

5. Superfood smoothie

Ingredients (for 2 servings):

  • 1 – 1,5 up of coconut juice
  • 115g Of fresh pineapple
  • 1/3 Smaller avocado
  • 0.6 ml of yogurt
  • 4-6 Leaves of fresh basil
  • 1 Teaspoon of chlorella
  • 1 Teaspoon of chia seeds
  • 1 Teaspoon of powdered kitten
  • 1 Teaspoon of pollen (except for people allergic to pollen)
  • 1 Teaspoon of squeezed lemon
  • Little salt
  • Sweetener if desired

Preparation

Put all the ingredients in a blender and mix until a uniform mixture is obtained. Pour into glasses and enjoy the ultimate superfood smoothie right away.

Nutritional value (1 serving)

Energy Value: 324 calories
Protein: 13 g
Fat: 15 g
Carbohydrates: 39 g
of which sugars: 22 g

A banana-containing smoothie is a great choice to start the day with as it will give you energy for the activities that follow. Also, this smoothie is a good choice as a meal before physical activity as you will need the energy that a banana (and other ingredients) will give you during your workout.

Banana Smoothie is not advised before bedtime, because this is a time when it is recommended to eat a carbohydrate-free meal that is high in bananas.