Friday, August 17, 2012

Post-Baby Body Boot Camp: Phase 2


For today's Fit Friday I FINALLY put together Phase 2 of the program. Although I've been working on different routines for a couple of months now, I could never find the time to write out Phase 2...or I didn't make it a priority... sorry folks :-(. Ideally, you should have only been on Phase 1 for about 4 weeks before switching to Phase 2. If you haven't checked out Phase 1 yet, you can do so here. That's where I lay the framework and talk a lot about the basics.

Phase 2 Nutrition

Remember, a great body is made in the kitchen. The way you fuel your body will account for about 80% of your progress (or lack of progress). Exercise all you want, but you won't have a lean body if you don't eat right (unless you are one of those people that I hate). You have two options for Phase 1 of the program. If you are still getting the hang of clean eating, stick to phase one's plan. If you want to kick it up a notch and really start to fine tune your physique, it's time to move on to carb cycling. The premise behind carb cycling is simple. Just like your body gets used to exercise, your body gets used to the amount of food you eat. The science is complex and I won't get into too much detail, but you can read more articles about it here. Basically, when you change your eating habits your body will start to accommodate it's fat storing capabilities to the amount of food you eat. We don't want it to do this. We want to keep our bodies in fat-burning mode, so we have to trick it. There are different methods of carb cycling. For example, some people do a 3-day carb cycle, with a high-, medium-, and low-carb day. For now, we'll stick to a 2-day cycle, with high-carb days and low-carb days. In Phase One of the plan I had you eating at a 40-40-20 ratio (40% carbs, 40% protein, and 20% fat). My Fitness Pal makes it easy to track this ratio if you use the custom settings described in Phase 1. If you will be following along in Carb Cycling, you will increase your carb intake to 50% on high days and decrease it to just 20% on low days. Yes, sorry, this requires math, but if you use My Fitness Pal or some other online food diary it will usually do the math for you. (I'll admit, I've been really bad about logging lately but I'll try to start back up again.) For a simplified version of this: on low-carb days  (which is every other day) cut out all your carbohydrate-based foods after your first two meals of the day. Also, you should try and keep your leg days on high-carb days since you will probably need more energy on leg days. The approved food list is the same as Phase One, as well as how much protein you should be getting per day. For a good example of a carb cycling meal example, visit this website.

Phase 2 Workouts

Phase 2 is going to be all about the SUPERSET! Supersets are two exercises done back to back without resting. You get a one-minute rest only after both exercises have been completed. It's meant to be a little more intense, so don't be surprised if you can't use quite as much weight as you're used to using with regular sets. You will also be doing more reps (15-20 per exercise).

Day 1: Legs

Superset One: (3 sets)
Barbell Squat (15 reps)

Superset Two: (3 sets)
Leg Press (15 reps)
Jump Squats (15 reps)

Superset Three: (3 sets)
Barbell Lunge (20 reps - 10 for each leg)
Seated Leg Curl (15 reps)

Superset Four: (3 sets)
Leg Extensions (15 reps)
Lunge Jumps (20 reps - 10 for each leg)

Superset Five: (3 sets)
Vertical Jumps (50 reps)

Cardio: 30 minutes steady-state

Day 2: Back, Biceps, & Abs

I always start off "back days" with 3 sets of pull-ups. If you can't do them on your own, use an assisted pull-up machine or do them horizontally on the squat rack.

Superset One: (3 sets)

Superset Two: (3 sets)
One Arm Dumbell Rows (15 reps per arm)
Reverse Crunch on bench (20 reps)

Superset Three: (3 sets)
Plank (1 minute)

Superset Four: (3 sets)
Preacher Curls (15 reps per arm)

Superset Five: (3 sets)

Cardio: Sprints- 30 seconds on/30 seconds off for 30 minutes. TRY to do run/jog, but if you can't, do it on the elliptical. 

Day 3: Cardio & Abs

Cardio- 60 minutes of your choice

Core Circuit:
You will do one set of each of these without any rest between exercises, then you will repeat it three times. (You'll end up doing 3 sets of each when you're finished with the circuit.) Click on the exercise and see alternative exercises if this circuit doesn't work well in your gym.
1. Hanging Knee Raise- 30 reps (10 to the front, 10 to the left side, 10 to the right side)
2. Back Extension- 20 reps
3. Side Extension- (Use back extension machine but position yourself on your side so that you work your obliques.) 15 reps on each side.
4. Reverse Crunches (Do this on a decline bench to make it harder.) 15 reps
5. Cable Crunch 15 reps

Day 4: Chest, Tricpes, and Shoulders

I always start off "chest/triceps days" with 3 sets of dips. If you can't do them on your own, use an assisted dip machine or do them on a bench.

Superset One: (3 sets)

Superset Two: (3 sets)

Superset Three: (3 sets)
Upright Row (15 reps)
Burpees (10 reps)

Superset Four: (3 sets)
Lateral Raises (15 reps per arm)
Triceps Kickbacks (15 reps per arm)

Superset Five: (3 sets)
Rear Delt Flyes (15 reps)
Skull Crushers (15 reps)

Cardio: Sprints- 30 seconds on/30 seconds off for 30 minutes. TRY to do run/jog, but if you can't, do it on the elliptical.

Day 5: Legs Again

Click here for the "Killer Leg Workout" you will be doing on Day 5 (from an old post of mine). It's enough cardio in itself so don't worry about doing more cardio on this day.

Day 6: Active Rest

Do something you love that will get your heart rate up and burn some calories for at least an hour! (surfing, basketball, tennis, chasing your kids around the park, etc.)

IF YOU ARE SUPER MOTIVATED: Do Days 1, 2, and 4 on Monday, Tuesday, and Wednesday and then repeat them on Thursday, Friday, and Saturday. Rest only one day of the week.

Feel free to ask me any questions!
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Have a fitness-related post from this week? I wanna read it! Share it below! :-)

3 comments:

  1. Will have to sit down and have a proper read, looks like a great workout though.

    ReplyDelete
  2. are you breastfeeding or formula feeding? did you start working out 2 weeks after you had baby, or did you wait 6 weeks?

    ReplyDelete
    Replies
    1. I am formula feeding. If you are breast feeding you'll probably need more calories to keep your supply up (as explained in phase 1). I started walking right away and jogging and weightlifting after about 4 weeks. If you look through my fitness archives I talk a little more about it.:)

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I've been taking a while to reply lately, but I love reading each and every one of your comments. Thanks so much!

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