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Conquering Holidays: Six Weeks to Get Back in Shape (weeks 3 & 4)

6 Weeks to Get Back in Shape

Branch WarrenThis is the second part of the series covering weeks 3 – 4. If you haven’t already, make sure you’ve completed the first two weeks.

But to skip the lengthy introductions, let’s cut straight to the chase.

Eating Plan

This is virtually the same as the weeks 1-2, but the main difference is a calorie intake cut. Some of you may have noticed to ludicrous calorie count for weeks 1-2 when you followed the count, but the reason for this was simple – if you jumped into a heavy workout plan after lengthy periods of not working out, you’d have a huge appetite.

So the new calorie count goes as follows:

Your Previous Calorie Goal x 85% = Your New Calorie Goal

So assuming you were on a 3200kcal/day goal, by deducting 15%, you’d be eating 2720kcal/day.

If your muscles feel as if they constantly ache/hurt, you may want to add some whey protein to your diet.

If you are feeling hungry, ensure that you eat. This is designed so that you shouldn’t get hungry, but as I previously stated, ensuring that you are not starving yourself is essential.

Cardio Plan:

For weeks 3-4, the cardio routine will be fairly simple, any cardio activity for 20 mins on Tuesdays and Fridays. Make sure the effort level of these activities is heightened in comparison to the activities you were doing in the previous two weeks.

Weightlifting Plan:

For these two weeks, you’ll be doing 5 sets of 10 reps with a 60 second rest.

Important note: Remember – To get the correct weight to lift, make sure it’s too hard for you to do 5 extra, but hard enough for you to do the required amount. Remember, as you follow this, you will get stronger and stronger, so keep adding more weight when you feel that the weights you are currently lifting are too easy.

Exercise 1: Pull-Ups/Chin-Ups

Nice compound exercise, and is great for building strength.

Prerequisite: Pull Up Bar

Exercise 2: Front Barbell Squat

Always essential when it comes to muscle gains.

: Barbell

Exercise 3: Back Extension

Good for building core strength.

: Flat Bench

Exercise 4
: Deadlifts

They come back round again; another great way to increase strength.

: Barbell

Exercise 5: Crunches

My favourite to target the abs.

: Nothing! (Optional: Medicine Ball)

Exercise 6
: Tricep Dips

As stated in the previous article, completely underrated.

: Dip Bars

And for weeks 3 – 4, that’s about it.

Keep following the plan, and check back for the last 2 weeks soon.

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About Anthony Duong Anthony currently lives in London, UK, and has returned there after quitting his job in Hong Kong, where he worked as an English Teacher. He's a gym rat, and loves to play rugby. He is currently working as a Soccer Coach for teenagers, where he passes on his extensive knowledge on all things. He also loves to play the guitar.

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