6-week workout plan | Spring into shape

By: Martin Ebner

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If the winter months have taken their toll on your motivation and physique, fear not. Spring has finally arrived and we've got the perfect 6-week slim down, tone up training plan to bring you out of exercise hibernation. Let's put a little spring in your step!! 


Diet

With all fitness goals, diet is so fundamentally important to results. In order to lose weight and sculpt a lean physique, you will need to make sure your diet is in check. Here's a quick guide on how to eat for optimal results during the course of the next 6-weeks. 

Weight loss is a case of creating a calorie deficit. This means burning more calories than you consume on a daily basis. Ladies, you will need to eat no more than 1500 calories per day. Gents, that figure is a little higher at 2000 calories. 

Protein: helps to build and repair muscles. You should aim to consume between 1.5 - 2g of protein per kilo of body weight daily. Lean meat, poultry, dairy, nuts, seeds, eggs, and soy are all great sources of protein.  

(Related: how to eat enough protein)

Carbohydrates: A low to moderate intake of carbohydrates is required to shift the roly-poly. Aim for between 1 - 2g of carbohydrate per kilo of body weight daily. These carbohydrates should come from healthy sources in the form of fruit, vegetables, whole grains and legumes.

Fat: despite what you may have heard, fat does not directly lead to weight gain. By replacing carbohydrates with healthy servings of protein and fat, you stand a far greater chance of achieving optimal body composition. Aim for 1.2 - 1.5g of fat per kilo of body weight daily. Coconut and extra virgin olive and oil, oily fish (salmon, mackerel, sardines, skipjack tuna) avocados, nuts and seeds are all great sources of healthy fats.    

Avoid Sugary snacks and processed food, empty calories, alcohol, fried foods, refined flour (White bread, rice, pasta etc) and trans fats.
 

Workout plan

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The 6-week workout plan is designed to build lean muscle, improve your cardiovascular fitness and to kickstart your sluggish post winter metabolism into fat burning mode.

The workout plan consists of 5 weekly workouts - two 45 minute full body circuit training workouts, two 30 minute HIIT (high-intensity interval training) workouts and one 60-minute moderate intensity cardio workout. 

Exercise equipment required:

  • Dumbbells
  • kettlebells
  • Skipping/jump ropes (optional). 
     

Monday | Circuit training workout (Kettlebell circuit) | 45 minutes | (AMRAP - as many rounds as possible)

5-minute dynamic warm-up.

Instructions:
Perform 10 repetitions of each exercise with no rest in-between. 
Rest for 60 seconds between rounds.
Perform as many rounds as possible within the 45 minutes.
 

Tuesday | HIIT session (*Fasted) | 30 minutes

  • 5-minute dynamic warm up.
  • 8 rounds of 60-second high-intensity bursts with 90 seconds active rest/rest periods between rounds (Sprints, cycling, skipping, rowing etc).
  • 5-minute stretch.

*Studies show that by working out on an empty stomach, you can burn up to a mighty 20% more fat during your workout. One of the reasons fasted cardio is so effective for fat loss is because, during periods of fasting (normally while you sleep), your body preserves its beloved carb stores and instead utilises fat for fuel during your workouts.

Note: for the full fat-burning benefits of HIIT, It's important to push your anaerobic threshold. This means going all out during the 60-second bursts. If you are new to exercise and/or HIIT, start with 20-30 seconds bursts and gradually build up as your fitness level and confidence improves. 
 

Wednesday | Moderate intensity cardio session | 60 minutes

A breezy 60 minutes of your choice of steady moderate intensity cardio (brisk walking, light jogging, cycling, rollerblading etc). 
 

Thursday | Circuit training workout (Dumbbell circuit) | 45 minutes | (AMRAP - as many rounds as possible)

5-minute dynamic warm up.

Instructions:
Perform 10 repetitions of each exercise with no rest in-between. 
Rest for 60 seconds between rounds.
Perform as many rounds as possible within the time restriction.
 

Friday | HIIT session (*Fasted) | 30 minutes

  • 5-minute dynamic warm up.
  • 8 rounds of 60-second high-intensity bursts with 90 seconds active rest/rest periods between rounds. (Sprints, cycling, skipping, rowing etc)
  • 5-minute stretch

Saturday and Sunday | Rest

Note: If you are new to exercise or are returning from a period of inactivity, start slowly, gradually build up and always consult a doctor before beginning any exercise plan. 

Happy Spring and best of luck!!!

For a tailor-made diet to compliment your 6-week workout plan or for personal training in Barcelona, contact us today.