30 day workout planner to melt that winter waistline
‘Winters are gone’
It’s time to come out of hibernation now, as those extra layers of clothes will go back in trunks and wouldn’t help you in hiding those love handles you so lovingly developed throughout the winter season. Remember the New Year resolution you made to be healthy but diligently forgot with the advent of February. Yes. We are here to remind you of that again and to do that we have prepared a 30-day planner to fit into your schedule.
Now to get you started we must forewarn you of the consequences of following our well-researched planner:-
- The self-satisfaction of achieving your goals.
- A healthier body
- Mental stability
- And pairs of loose pants.
The only prerequisites for this 30-day planner are perseverance, perseverance, and perseverance.
The intensity can be of various levels but being dedicated to working every day is a must. Let’s get it started.
DAY: 1-10 (The beginning)
This is the beginning and a relatively easier phase. There will be no hardcore or extended exercise for a while. For many, these 10 days are more about self-control and moderation. It includes limited exercise combined with sane, responsible, calorie control.
In limited exercise- light jogging, cycling, elliptical trainer, brisk walking or hiking, or any other type of easy exercise will suffice. These sessions need not be for more than 30-40 minutes and would be most beneficial if done in a fasted state in the morning when your body energy levels are at its peaks.
For your diet- eat a variety of naturally sweet, high-nutrient, seasonal vegetables to give you the sweet taste, satisfaction, and grounded, cozy energy you desire. We need not to say to cut down on fast food as that is given for any healthy routine. Replace your carbohydrate drinks with hot beverages like green tea, lemon tea or even warm water with honey so that you get your diet plan and metabolism to get fast and running.
The extra added benefit of this approach is that it will also give your body and gut a chance to rest, recover, and reboot.
DAY: 10-20 (Almost there)
For the next phase, you will continue with the morning fasted fat burning sessions as you have been doing for the first 10 days. The only change that you will bring in for the next 10 days would be to add a second afternoon or early evening workout session consisting of body weight exercises. Mind you this the point where many give up and only a few keeps on charging ahead. With the diet remaining similar as above, your routine for second workout session must haves are as follows:-
- Push-up variations- 16-20 reps.
- Jumping jacks, running in place.
- Lunges variations: 10-20 reps per leg
- jump rope
- Squat variations: 20 reps.
- side-to-side hops
- full body stretch
These sessions must not exceed 40 minutes and if done with minimal rest in between, would harbor greater benefits.
DAY: 20-30 (The game changer)
The higher intensity interval training (HIIT). These four words are going to be your greatest foe as well as a friend in the last 10 days.
In the final stage, you are going to continue with the morning sessions and the dietary choices. But the evening sessions will be replaced with HIIT (follow the link). Trust us, as much heavy as they might sound, they work like a charm. These 10 days would require you to put on the best songs of Sylvester Stallone and get through this. For the weight training exercise to add in between the HIIT, choose four, full body weight training exercises (such as bicep curls or leg extension).
You can look for these weight exercising routines and circuits on YouTube to be more precise and correct your form.
AND THAT’S IT!!!!
Within 30 days you will see transformative changes in your mind and body. Remember “Your body can stand almost anything. It’s your mind that you have to convince.”
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