The sun is out in its full glory today. Soon the heat will push everyone to the pools and lakes we are fortunate enough to have around us.
When that happens many of us will critique our bodies. We'll wish we had more defined arms, less abdominal fat, and be better able to fit our swimsuits of the past.
If you're worried you may fall into this category do yourself a favor and start working on it now.
Take your current body weight and multiply it by 12. You are to consume no more than this number in calories on a given day. If you want to be more aggressive go with 10 instead of 12.
Download an app such as myfitnesspal and begin tracking your calories. Make sure you are as accurate and honest in tracking your foods as possible. You are only cheating yourself if you aren't doing a thorough job.
Next you will implement an eating window of no more than 12 hours. If you eat breakfast at 7am you must be done with dinner and snacking by 7pm. If you are able, I would suggest shooting for an 8 hour window.
I want you to get a minimum of 7 hours of sleep each night. This is a minimum. I'd prefer 8-9 if possible.
I want you to walk for a minimum of 30 minutes a day. This can be done by performing multiple walks throughout the day (say 3 10 minute walks) or all at once.
Finally you will be performing strength training three times a week. Each workout will follow the below outline:
Upper Push (Push-Up, Chest Press, Bench, Etc)
Upper Pull (DB Row, Chin-Ups, Lat Pulls, Etc)
Squat (Bodyweight, Goblet, Any barbell variation, Etc)
Unilateral (Step-Ups, Lunges, etc)
Hinge (Deadlifts, Single Leg Deadlift, KB Swing, Etc)
Day 1 you will shoot for 4x8 on each movement.
Day 2 you will shoot for 3x12 on each movement.
Day 3 you will shoot for 5x10 on each movement.
If you stick to this set-up for 8-16 weeks then your body composition will change. It requires discipline and consistency, but that is what change takes.
We are Amber and Jordan Kirbey. We are excited to share our experiences and ideas with you!