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The 21-Day Total-Body Makeover Workout
Your 21-Day Transformation Plan
WEEK 1
Mind: "Dedicate five minutes a day to keeping an exercise journal, noting how you feel after each workout or how you stay active," Borges says. Seeing yourself achieve daily goals builds momentum.
Body: Do two sets of 8 to 12 reps per move twice a week on nonconsecutive days and 25 to 35 minutes of cardio five days a week.
WEEK 2
Mind: Plan ahead. Rather than wait for a break in your day to exercise, schedule it the night before.
Body: Do three sets of 8 to 12 reps per move three times a week and 35 to 45 minutes of cardio five days a week, performing cardio first on weight-lifting days.
WEEK 3
Mind: Find solutions, not excuses. If you don't have time for a full session, break it into 10-minute bits. "Once you've started, it's easier to keep going than it is to quit," Borges says.
Body: Do three sets of 15 to 20 reps per move three times a week and 45 to 55 minutes of cardio five days a week, performing cardio first on weight-lifting days.
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Is it possible to be able to print off this program as 1 document i.e. pfd document?
1/9/2013 10:39:49 AM Report Abusefor someone who doesn't have a gym membership but wants to do these exercises at home, how do i compensate for the cardio? i don't have a treadmill at home.
10/18/2012 11:54:31 AM Report Abusei was wondering if someone can help me who has gym excersises that really work PLEASE HELP!!!! URGENTLY NEED TO LOOSE WEIGHT!!!!!!!!!!!!!
10/9/2012 06:56:28 AM Report AbuseMy trainer has me do a warm up on the treadmill, then do my weight training followed by the cardio. He said you don't want to be tired from the cardio, so you can focus on your form, etc for the weight training.
1/27/2012 01:19:23 PM Report AbuseAgreed, doing cardio post weight training allows your body to utilize fat for energy. The weight uses your body's carb/glucose storage so optimal fat burning potential is increased when you save cardio for after your strength training.
5/2/2011 08:21:40 PM Report Abusei have found, through trial and error, that doing a bit of cardio before weight training and a bit after really works. I typically do sprints/interval cardio for 15-20mins before my lift, and another 20-30mins of interval cycling or elliptical cardio afterwards. This will initially raise the heart rate, keep the body in fat burning mode for atleast 30mins while you complete your lifting routine, and you can prolong the fat burning benefits by finishing up with cardio.
5/2/2011 10:37:47 AM Report AbuseBorges is incorrect about doing cardio first before weights. The optimal time to do cardio is either when you first awake in the morning or immediately "after" weight training, when there is nothing left but fat stores to be used for energy in your oxygen-based cardio.
4/9/2011 02:06:48 PM Report Abuse