PROJECT 10 THE BODY TRANSFORMATION 90 DAY CHALLENGES ARE HERE
What is 80/10/10?
80/10/10 is the breakdown in percentages of what it will take to create your best body.
80% of you attaining your goal is directly related to what you eat.... Nutrition is still the #1 key
10% of attaining your goal is tied to your genetic potential... thank Mom and Pop for those genes..
10% of attaining you goal is squarely placed on weight training and cardiovascular exercise.
A Sample Workout Routine Step by Step
Step one: Warm up and Stretch = 10 to 15 mins
Step two: Resistance Training = 10/12/15 or 20 repetitions 1 to 3 sets
Step three: Cardiovascular Exercise 30 mins
The Importance of the Warm – Up and Stretch
There are many reasons why you should warm up and then stretch before working out - the main one is injury prevention. An efficient warm up, followed by a little stretching will help to increase the elasticity of your muscles and connective tissues prior to putting them under stress. Warming up properly improves heart function and prepares it for the stressors of exercise. With a gradual warm-up, the heart receives greater blood flow and oxygen. Your muscles will perform better with a proper warm up and stretch. Lactic acid is what you feel when you are doing an intense exercise and you feel a "burn." Warming up and stretching dissipates this lactic acid. So you can actually get more out of your workout with a proper warm up and stretch routine
Options for warming up include low impact exercises such as biking, walking, elliptical machines and rowing machines. Always remember that working out without warming up and raising your heart rate too rapidly can cause unnecessary problems. Running is one example of an exercise that puts an enormous amount of stress on your body so walk first… the warm up… then run!!
1. Pushups: standard, on knees, feet propped up on a chair, leaning on a wall, upper body propped up on a couch, etc. There are even more variations by changing body placement and hand-width.
2. Crunches: feet on floor, lets bent in air, legs straight in air, bicycle crunch, full sit-ups, oblique crunches, plank.
3. Lunges: walking lunges, stationary lunges, side lunges, reverse or front lunges.
4. Squats: feet together, feet shoulder-width, feet wide, back on wall (holding wall sit), holding extra weight (dumbbells, water jugs, etc), one-legged squats (advanced!)
5. Bridges: lie on your back, legs bent, feet on floor. Lift hips toward ceiling, squeezing glutes the whole time. Challenge yourself by keeping one leg up in the air.
Cardiovascular Training choices
Cardio: climbing your stairs, running/walking/jogging outside, hiking, jumping rope (or just jumping period), kickboxing routines, fitness videos, biking, etc.