NUTRITION
1
8 WEEK BOOTY
BUILDING
GUIDE
NUTRITION
Nutrition is the key to
your goals!
I firmly believe that nutrition is the most
important part of my training, and the most
difficult to adhere to. Many people are lost when
it comes to nutrition, especially when it comes
to using their nutrition to reach a physique goal.
But this guide can help you to design a nutrition
plan for yourself that can help you reach your
goals!
NUTRITION
3
Table of contents
p. 04
p. 07
p. 08
Six meals?
So is this for 1
day or what?
Get a food
scale!
p. 09
p. 10
p. 11
Cheat meals!!!
Clean Cheat
Supplements
NUTRITION
4
Six meals?
Many people are used to eating 1 to
3 meals a day but are overweight.
The common misconception here is
that if they eat more food they will
gain more weight. In actuality when
you eat five to six small meals a day
you boost your metabolism and
your body begins to burn through
+
WHEN YOU EAT FIVE TO SIX
SMALL MEALS A DAY YOU
BOOST YOUR METABOLISM
AND YOUR BODY BEGINS
TO BURN THROUGH
CALORIES LIKE WILD FIRE!!!
calories like wild fire!!! There is
always an adjustment period, and
you may experience discomfort or
fullness for the first week or two,
but once your metabolism catches
up, you will find that you are hungry
more often than not, and you will
get some awesome results!
01
N USix
T Rmeals!?!
ITION
5
01Timing
You should have your first meal immediately upon waking in the morning or
immediately after fasted cardio. Then eating every 2.5 to 3 hours throughout the
day. This should set you up to eat your last meal immediately before going to
bed.
02
Macronutrients
Macronutrients or “Macro’s” as you have heard them called, are the three
major energy sources your body can get energy from. These are protein,
carbohydrates, and fats. There are many different opinions about how much
of each is optimal for sports performance. But the truth is, every individual will
respond differently to different amounts. The rule of thumb I like to use with my
clients is the following.
03Protein
1 Gram per pound of body weight if you want to lose/maintain and 1.5-2 grams
per pound of body weight if you want to gain muscle mass. It is what I use for
all my clients and myself, because it is simple and it works. So if you weigh 130
pounds and you want to lose/maintain you should be taking in 130 grams of
protein a day. This does not mean eat it all in one sitting however. You should
eat this total amount of protein over the course of six small meals a day. This
would mean a 130 pound individual eating six meals a day, should be consuming
roughly 21 grams of protein each meal. It should also be stated that this protein
should come from lean sources such as chicken, eggs, turkey, lean grass fed
beef, salmon, and white fish to name a few. And if you’re vegetarian/vegan, tofu,
lentils, beans, chia, tempeh, saitan, vegetable protein etc.
05Carbohydrates
This depends on your activity level, and your goals. I have listed a guide for most
activity levels.
MODERATE ACTIVITY (WEIGHT LOSS) - 1g per pound of body weight
VERY HIGH ACTIVITY (WEIGHT LOSS) - 1.15g per pound of body weight
MODERATE ACTIVITY (WEIGHT GAIN) - 1.7g per pound of body weight
VERY HIGH ACTIVITY (WEIGHT GAIN) - 1.9g per pound of body weight
01
N USix
T Rmeals!?!
ITION
6
Again using the example of the 130 pound individual. A person of that weight
who wants to lose weight should be consuming 130 grams of carbohydrates
a day. That again is not an absolute number and you will have to taper off
carbohydrates gradually in order to get to your goal weight. This of course goes
without saying but this should not be eaten in one sitting, but should be split up
throughout the six meals of the day.
130 POUND
PERSON
130 GRAMS OF
CARBOHYDRATES
A DAY
Carbohydrates sometimes get a bad reputation because they are thought
to make you gain weight, but the issue here is that most people don’t know
what kind of carbs to eat. Carbohydrates are our bodies preferred source or
energy and are an absolutely necessary part of your nutrition. That being said
your carbohydrates need to come from whole food sources that are naturally
occurring I.E. potatoes, rice, fruits, vegetables, oats, lentils, and sprouts.
Fats
06
Your required fat intake will depend on your weight and you should aim to
consume 1/3 of your body weight in grams of fat. So if we take an individual at
130lbs they should be consuming roughly 43 grams of fat daily.
You should minimize saturated fats, and you should stay away from trans fats
entirely. Although, mono-unsaturated and poly-unsaturated fats are healthy and
should make up the majority of your fat sources. Unfortunately some people still
have the misconception that fat=bad. In contrast eating the proper amounts of
fats a day, and getting them from the right sources can boost your fat loss. Your
body needs fats, and it is an incredible energy source for your body. Your fats
should come from sources like nuts, seeds, olive oil, coconut oil, avocado, etc.
While minimizing fats that come from animal sources such as dairy, pork, and
beef.
NUTRITION
7
So is this for 1 day or what?
Your meal plan should consist of 6 meals that
alternate protein and carb sources on certain days.
But beyond that you should be eating the same six
meals every day for no more than a month.
This can be boring but it allows you to see how your
body reacts to certain foods. You have to consistently
eat the same foods for an extended period of time to
see which foods are best for your body. Remember
that when you are structuring this meal plan you must
commit to it for at least 4 weeks.
That means there can be no substitutions, even if what
you are substituting has the same amount of calories.
This is the most difficult part of building your physique.
It requires dedication, consistency, and patience!
PROTEIN
6 SAME
MEALS
+
CARB
DO NOT REPLACE ANY FOODS
WITH ANYTHING ELSE, EVEN
IF THEY HAVE THE SAME
AMOUNT OF CALORIES!
NUTRITION
8
Get a food scale!
You will need a food scale to make sure
you are getting measurements of your food
right. All food labels out there tell you what
a serving of the product is through weight.
Like a serving of chicken breast is 3 ounces,
which will consist of about 21 grams of
protein. You will not be able to know exactly
how much you are eating without a food
scale. Make sure this is at the top of your
list of things to get!
“
=
A SERVING OF
CHICKEN BREAST IS
3 OUNCES
21 GRAMS
OF PROTEIN
You will need a food scale to make
sure you are getting measurements of
your food right.
NUTRITION
+
NEVER HAVE YOUR CHEAT
MEAL AS YOUR LAST MEAL
BEFORE BED, AND DON’T
HAVE YOUR CHEAT MEAL AS
BREAKFAST (YOU WILL FEEL
HORRIBLE ALL DAY).
9
A FEW EXAMPLES INCLUDE
+
2 SLICES
OF PIZZA
+
1 GLASS
OF WINE
+
1 BACON
CHEESEBURGER
+
SMALL
FRIES
+
1 PORTERHOUSE
STEAK
1 DONUT
SMALL
DESSERT
+
LOADED
BAKED
POTATO
Cheat Meals
Once a week you should allow yourself one clean cheat meal,
and one dirty cheat meal. Keep in mind this is a cheat meal, not
a cheat day. The dirty cheat meal can be whatever you want, just
make sure that it is not a binge session, and don’t drink your
calories! A glass of wine or 1 beer is acceptable, but binge drinking
is never a good idea.
Use your cheat meals to your advantage by having them either
the day before or immediately after training your favorite muscle
group.
SMALL
DESSERT
NUTRITION
10
Clean Cheat
Unless you are getting ready for a competition or trying
to reach a lower than average body fat percentage, it is
acceptable to have a clean cheat once a week to replace one
of your meals. The key here is to aim to match the macros
you would normally be eating for that meal.
A FEW EXAMPLES OF CLEAN CHEAT MEALS INCLUDE:
+
+
SIRLOIN STEAK
DRY BAKED
POTATO
+
3 ORDERS SALMON
OR TUNA NIGIRI
CHIPOTLE BURRITO
BOWL (NO CHEESE, SOUR
CREAM, OR GUACAMOLE)
SEAWEED
SALAD
STEAMED
BROCOLI
NUTRITION
11
+
SUPPLEMENTS ARE GREAT,
AND THEY CAN CERTAINLY
HELP YOU ACHIEVE YOUR
GOALS BUT ONLY TO A SMALL
DEGREE.
Supplements
A lot of people put supplements on
the top of their list of things to get
when they are starting a new workout
program, but in reality it should be
at the bottom! Healthy, whole foods
have always been, and will always be
the best thing for your body. I only
prescribe 3-4 supplements to myself
or any client.
Protein powder
This is solely for convenience. Get
a protein that fits your dietary
restrictions and has low carbs and
sugars. (Optimum Nutrition is great
whey protein, Vega sport is a great
veggie protein)
BCAA’s
This supplement is great to keep your
body anabolic during fasted cardio
and to keep you energized during a
tough workout. It’s not an absolute
must, but it does help! (No brand
preference)
Glucosamine Chondroitin
This is one supplement I believe
everyone should take (unless you're
allergic). It keeps your joints healthy
and can prevent or alleviate joint pain!
Pre-Workout powder
Pre-workout is a great tool to give
you a boost before a workout but
be careful, it is easy to get a caffeine
addiction through these supplements,
and always heed warnings on the
labels. (I prefer Optimum Nutrition
AMIN.O. Energy)
Probiotics
Are comprised of high concentrations
of healthy bacteria enabling your
digestive system to function properly.
Trust me, your body will thank you
if you make these apart of your
daily regimen. I highly recommend
probiotics that require refrigeration as
they are a much more effective.
NUTRITION
12
Fat intake Calculator
http://www.bodybuilding.com/fun/fats_calculator.htm
READ MORE
Protein Intake Calculator
http://www.bodybuilding.com/fun/calpro.htm
READ MORE
Carb Intake Calculator
http://www.bodybuilding.com/fun/calcarbs.htm
READ MORE
NUTRITION
13
8 WEEK BOOTY
BUILDING
GUIDE
WEIGHT LIFTING TIPS
Building an amazing booty is the
desire of countless women and it
can be a difficult task to achieve.
It requires determination, consistency, and dedication!
No one can give you a workout plan that will guarantee
results because the only person who can give you the
results is you!
However if you use the guidance I have given you and
truly dedicate yourself to your goal, then you can get the
booty you have always wanted!
A lot of times when a person decides to step foot in a
gym for the first time, they can be overwhelmed with all
the equipment and people, and not really know where
to begin. Below I have listed some tips and tools for you
to use so that starting a new workout regimen can be a
little less intimidating.
NUTRITION
15
Table of contents
p. 04
p. 05
p. 06
How much
weight do I
use?
What is a
superset?
What is a Drop
Set/Strip Set?
p. 07
p. 08
p. 09
Grips?
The most
important...
FORM1!
What is a Drop
Set/Strip Set?
NUTRITION
164
How much weight
do I use?
Many of my beginner clients are
not sure of how much weight they
should use on their exercises, and
ask me what to use.
The amount of weight you use for an
exercise can only be determined by
you through trial and error. The rule
of thumb here is that you should be
struggling to complete your last 3-5
reps on each set.
If you cannot complete 10 reps with
proper form in a set of 15, then use
less weight, or if you complete the
15 reps without struggling, then use
more.
+
JUST REMEMBER THE LAST
3-5 REPS OF EACH SET
SHOULD BE A CHALLENGE
FOR YOU!
NUTRITION
WEIGHT LIFTING GUIDANCE
175
What is a superset?
When reviewing your weight lifting
plan you will notice some exercises
that are grouped together with the
word “superset” between them. It
will look something like:
Dumbbell Row
5x15
Superset
Dumbbell Curl
5x15
To properly perform the superset you
would:
1
Begin by doing the first set of dumbbell rows.
2
Then immediately afterwards do the first set
of dumbbell curls with no rest between the
two exercises.
3
After completing both first sets you
will rest for 45sec to a minute, and
then repeat to start the second set.
+
IF YOU SEE A GROUP OF
3 OR MORE EXERCISES
GROUPED TOGETHER USE
THE SAME CONCEPT.
45 SEC
REST
NUTRITION
18
What is a drop set/strip set?
+
Drop sets are a great tool for muscle
growth! Drop sets are typically done
on the last set of an exercise to
really burn out the muscle. You will
see them in your weight lifting plans
as follows.
5x15
5x12
5x10
5x8
You will do the first 4 sets of the exercise by
raising the weight each.
To properly perform a drop set you
will do the first 4 sets of the exercise
by raising the weight each set to
ensure that the last few reps are
very difficult on each set.
Then on your last set you will do
DO NOT REST! THEN REPEAT,
LOWERING THE WEIGHT
GRADUALLY UNTIL YOU REACH
FAILURE WITH THE WEIGHT YOU
USED ON YOUR FIRST SET OF 15.
5x6
these should
be very hard to
perform
your prescribed number of reps,
in this case 6 (these should be very
hard to perform).
Then lower your weight, and
immediately do as many reps as you
can.
NUTRITION
Grips?
A lot of the exercises I give you will vary in grip
type you will see words like reverse grip, wide grip,
alternating grip, and close grip. Below I have given
an explanation for each.
Reverse grip
Reverse grip indicates that your hands should grip the bar while
supinated (palms facing you).
Alternating Grip
Alternating grip is typically used for deadlift movements; this grip
ensures a firm hold on the bar and prevents it slipping from your
hands. Your grip should be shoulder width with one hand gripping
the bar normally, and the other reverse.
Wide Grip
Wide grip typically used for pull downs or pull ups means that your
arms should be extended outwards and your hands gripping the
bar slightly beyond shoulder width.
Close Grip
Close grip is also typically used for pull downs or pull ups and most
of the time you can use a T-Bar which will give you no choice but to
use close grip. But to put it simply your palms should be facing each
other and your hands should be shorter than shoulder width apart.
19
NUTRITION
20
The most important….
FORM!!!!
Online training has a great number of benefits for both the client
and the trainer but one issue that comes with distance training is
the inability of the trainer to supervise the clients form. So the best a
client can do is to observe others perform the exercise properly and
replicate it. So here are a few tips to prevent injury..
1
Don’t try to impress anyone!
The amount of weight you use in the gym is inconsequential. Use a
weight that allows you to perform the exercise perfectly.
2
Watch YouTube workout videos.
There are countless fitness enthusiasts who would love for you to
watch their videos so you can learn an exercise. Bodybuilding.com is
also a great resource for instructional videos.
3
Always warm up and cool down!!
A five to ten minute warm up can be the difference between an
awesome workout or a disasterous injury. Always warm up your body
with a low intensity exercise such as the stair master. Cooling down
is equally important and should be perfromed for at least 10 minutes
after a workout!
NUTRITION
21
Mind-Muscle Connection
The mind muscle connection can be elusive for people who
are just beginning weight lifting training. The glutes are the
largest muscle group in your body but some people still
struggle to actually feel the stretch and contraction. The
trick here is to try performing the exercise slowly and focus
on using that muscle to
perform the exercise. Try
+
THE TRICK HERE IS TO TRY
closing your eyes while
PERFORMING THE EXERCISE
performing the set and put
SLOWLY AND FOCUS ON
every bit of your attention
USING THAT MUSCLE TO
on what your body is
PERFORM THE EXERCISE.
doing and feeling. Actually
TRY CLOSING YOUR EYES
envision the muscle
WHILE PERFORMING THE
stretching and contracting
SET AND PUT EVERY BIT OF
as you are performing the
YOUR ATTENTION ON WHAT
reps.
YOUR BODY IS DOING AND
This will help immensely
FEELING.
with building those glutes!
NUTRITION
22
8 WEEK BOOTY
BUILDING
GUIDE
WEIGHT TRAINING GUIDE
NUTRITION
23
Table of contents
p. 03
p. 04
p. 05
Week 1
Week 2
Week 3
p. 06
p. 07
p.08
Week 4
Week 5
p. 09
p. 10
Week 7
Week 8
Week 6
Week 1
Monday
5 x 20 Leg Extensions
Superset with
5 x 15 Smith Machine Stationary Lunges
Tuesday
Shoulders-Chest-Triceps
5 x 20 Lying Leg Curls
Superset with
5 x 20 Stiff Leg Deadlift
4 x 20 Seated Calves
Superset with
4 x 30 Calf Raises on Leg Press
Wednesday
Thursday
Back- Biceps-Calves
5 x 15 Single leg Dumbbell Stiff Leg
Superset with
5 x 15 Seated leg Curls
Superset with
5 x 15 Romanian Deadlift
Friday
5 x 20 One Leg Butt Press on leg press
Superset with
5 x 20 Good Mornings
5 x 20 One Leg squats/smith machine
Superset with
5 x 20 hypers
5 x 20 cable butt kick backs
Superset with
5 x 15 glute machine
Sat-Sun
Rest
Week 2
Monday
5 x 20 Leg Extensions
Superset with
5 x 15 Walking Lunges with barbell
Tuesday
Shoulders-Chest-Triceps
5 x 20 Seated Leg Curls
Superset with
5 x 20 Single leg Stiff legs w/ dumbbell
Superset with
5 x 20 Romanian Deadlift
4 x 30 Seated Calves
Superset with
4 x 12 Calf Raises on Leg Press
Wednesday
5 x 15 Narrow high jumps holding smith
machine bar
Superset with
5 x 15 Stiff legs using smith machine
Thursday
Back- Biceps-Calves
5 x 1 Minute Squat Holds w/ 20 lbs
5 x 20 Wide High Jumps
Superset with
5 x 20 Sumo Stomps
Superset with
5 x 10 Frog Jumps (forward+ backward = 1 rep)
Friday
5 x 20 One Leg Butt Press on leg press
Superset with
5 x 20 Hypers
5 x 20 Linda Squats
Superset with
5 x 20 Supermans
5 x 20 Walking Lunges
Superset with
5 x 15 glute machine
Sat-Sun
Rest
Week 3
Monday
5 x 20 Seated Leg Curls
Superset with
5 x 20 Stiff legs on bench w/barbell
Superset with
5x 20 Wide Stance Leg Press
Tuesday
Shoulders-Chest-Triceps
5 x 20 Leg Extensions
Superset with
5 x 20 Smith Machine Stationary lunges
Superset with
5 x 20 Smith machine squats
Superset with
5 x 20 Sumo Squats w/dumbbell
4 x 40 seated calfs
Superset with
4 x 20 Calf Raises on leg press
Wednesday
5 Rounds of
Thursday
Back- Biceps-Calves
20 Pop Squats
20 Alien Squats
10 Frog Jumps
20 Wide High Jumps
15 Narrow High Jumps
15 Stationary Lunge Jumps (each leg)
Friday
5 x 20 One Leg Squat w/ Smith Machine
Superset with
5 x 20 Hypers
Superset with
5 x 20 Butt Machine
Superset with
5 x 20 hypers
Superset with
5x 20 Cable Kick Backs
5 x 15 Butt pushdown with assisted chin
up machine
Sat-Sun
Rest
Week 4
Monday
2 x 50 Leg Extensions
2 x 50 Leg Curls
2 x 50 Smith Machine Squats
2 x 50 Stationary Weighted Lunges
2 x 50 Leg Press
2 x 75 Pop Squats
2 x 50 Seated Calves
2 x 50 Standing Calves
Wednesday
2 x 50 Wide High Jumps
Superset with
2 x 50 Leg Curls
Tuesday
Shoulders-Chest-Triceps
Thursday
Back- Biceps-Calves
2 x 50 Feet Together Squats
Superset with
2 x 50 Stiff leg deadlift
2 x 50 Pop Squats
Superset with
2 x 50 Hypers
2 x 50 One Leg Lunge jumps (each leg)
Friday
2 x 50 One leg butt pushdowns on
assisted chin up
2 x 50 One leg squats w/smith machine
2 x 50 Glute machine
2 x 50 Cable kick backs
2 x 2 Minute squat holds
2 x 50 Hypers
Sat-Sun
Rest
Week 5
Monday
4 x 20 Leg Extensions
Superset with
4 x 20 Narrow stationary jumps
Tuesday
Shoulders-Chest-Triceps
4 x 20 Wide leg press
Superset with
4 x 15 Single leg squat jump
4 x 15 Reverse lunge
Superset with
4 x 15 Switch lunge
4 x 15 Sinle leg butt press
Superset with
4 x 15 cable kick backs
Superset with
4 x 15 Good mornings
Superset with
4 x 20 Sumo Stomps
8 x 30 Seated Calves
Wednesday
5 x 15 Leg curls
Superset with
5 x 15 Weighted step up on bench
Thursday
Back- Biceps-Calves
5 x 30 Pop squat
Superset with
5 x 15 Barbell stiff leg
Superset with
5 x 20 Sumo squat
Friday
4 x 15 One leg butt press
Superset with
4 x 25 Sumo stomp
Superset with
4 x 15 Butt machine
Superset with
4 x 25 Pop squat
3 x 20 Linda squat
Superset with
3 x 12 Wide jump on bench
Superset with
3 x 15 cable kick backs
8 x 30 standing calves
Sat-Sun
Rest
Week 6
Tuesday
Monday
2 x 15 leg extensions
Superset with
2 x 15 Leg curls
4 x 20 Butt machine
Superset with
4 x 20 Outer thigh machine
Superset with
4 x 20 Weighted hypers
Superset with
4 x 15 Cable butt kick backs
4 x 15 Hack squats
Superset with
4 x 15 Leg curls
Shoulders-Chest-Triceps
4 x 20 Wide leg press
Superset with
4 x 15 Barbell stiff legs
4 x 15 Weighted barbell reverse lunge
Superset with
4 x 15 Weighted step up on bench
3 x 12 One leg lunge jumps
Superset with
3 x 12 Weighted switch lunge
Superset with
3 x 20 Pop squats
Wednesday
Back - Biceps
Thursday
2 x 25 Leg extensions
Superset with
2 x 25 Leg curls
Superset with
2 x 25 Sumo squats
4 x 10 Frog jumps
Superset with
4 x 30 Sumo stomps
4 x 2 Football drills
4 x 30 Pop squats
Superset with
4 x 15 Switch lunge
4 x 15 Stationary high jumps
Superset with
4 x 20 Alien squats
Friday
5 x 15 One leg butt press
Superset with
5 x 20 Cable pull throughs
4 x 20 Cable butt squats
Superset with
4 x 15 Bosu ball squats
3 x 20 Linda squats
Superset with
3 x 15 Good mornings
Superset with
3 x 12 One leg smith machine butt squats
8 x 30 Seated calves
Sat-Sun
Rest
4 x 15 Walking pump lunge
Superset with
4 x 10 One leg lunge jumps holding
on to smith machine bar
Week 7
Monday
5 x Bike (level 8 and rpm over 90 for 1 minute)
Superset with
5 x 20 leg extensions
Tuesday
Shoulders-Chest-Triceps
5 x 15 walking diagonal lunge
Superset with
5 x 15 swing lunge
Superset with
5 x 20 narrow heel to butt squat with (2) 15 pound db
10 x 15 butt pushdowns on assisted pull up machine
Superset with
10 x 15 good mornings
8 x 15 standing calves
Wednesday
10 x 15 Leg curls
Superset with
10 x 15 Barbell stiff leg
Thursday
Back- Biceps-Calves
5 x 20 hyper extensions
Friday
6 x 20 Linda squat
Superset with
6 x 30 allien squat
6 x 15 one leg butt press
Superset with
6 x 25 pop squat
Superset with
6 x 30 sumo heel to butt squat
4 x 20 seated calves
4 x 30 standing calf raises
Sat-Sun
Rest
Week 8
Monday
2 x 15 Leg extensions
Superset with
2 x 15 Leg curls
Tuesday
Shoulders-Chest-Triceps
4 x 15 Leg extensions
Superset with
4 x 15 Reverse lunge
Superset with
4 x 15 Narrow db squats
4 x 15 One leg press with foot in middle of platform
Superset
4 x 15 leg curls w/hips off bench
4 x 12 weighted step up on bench
superset
4 x 15 jump on bench
superset
4 x 15 one leg stiff legs
Wednesday
Thursday
Back- Biceps-Calves
5 x 15 Single leg Dumbbell Stiff Leg
Superset with
5 x 15 Seated leg Curls
Superset with
5 x 15 Romanian Deadlift
Friday
5 x 20 One Leg Butt Press on leg press
Superset with
5 x 20 Good Mornings
5 x 20 One Leg squats/smith machine
Superset with
5 x 20 hypers
5 x 20 cable butt kick backs
Superset with
5 x 15 glute machine
Sat-Sun
Rest
8 WEEK BOOTY
BUILDING
GUIDE
CARDIO
CARDIO
Cardio
STEADY CARDIO
MON
TUE
WED
FASTED CARDIO
+
ALWAYS WARM UP FOR
5 MINUTES AND COOL
DOWN FOR 5 MINUTES
THU
FRI
01
Cardio
34
Monday · Wednesday · Friday
30 min Stair Stepper
2 min
2 min
1 min
LEVEL 2
LEVEL 5
LEVEL 8
Repeat
6 times
Tuesday · Thursday
30 min Incline Treadmill Powerwalking
2 min
2 min
1 min
INCLINE 2
speed 3
INCLINE 4
speed 4
INCLINE 5
speed 5
Repeat
6 times
5
CARDIO AND SUPPLEMENTS
Cardiovascular training is of huge importance when attempting to reach any type of physique or
performance goal. Even if you are only interested in gaining muscle and size it is imperative that you keep
you cardiorespiratory system healthy and well-conditioned. There are many different ways to perform
cardio training and some people get confused about how and when they should do cardio based on their
goals. This guide is to help you navigate that road and get you on the right path to achieving your goals.
Below I will describe the types of cardio and some tips you should use in order to achieve particular goals.
WEIGHT LOSS
-FASTED CARDIOFasted cardio is an awesome tool you can use to burn fat quickly! When you wake up in the morning before
you eat your first meal of the day you should try to get in a 20-40 minute session of steady state cardio. Your
heart rate should be around 60-70 percent of your max heart rate. Fasted cardio is not something you should
be doing daily however, you should shoot to do it 2-3 times a week and use it along with weight training and
other types of cardio. Here are a couple of examples of fasted cardio programs that will do wonders!
30 mins on Stair Stepper at 60-70% Max HR on Monday, Wednesday, and Friday
20 Mins Jogging 60-70% Max HR on Monday, Wednesday, and Friday
30 Mins Stationary bike at 60-70% Max HR on Monday, Wednesday, and Friday
-HIITHigh Intensity Interval Training is a type of cardiovascular training that will challenge you physically
and mentally but has profound effects on your body. HIIT training consists of performing high intensity
cardiovascular exercises for short bursts of time and adding in bouts of low intensity cardio or rest in
between. These kinds of exercises will boost your metabolism and send your rate of weight loss skyrocketing!
Because of the intensity of these sessions I do not recommend using them more than 2 times per week. Here
are some suggestions for HIIT sessions!
1 minute sprints. 1 minute walking. (Repeat 10 times)
1 minute pop lunges, 30 sec rest, 1 min burpees, 30 sec rest (Repeat 10 times)
1 minute burpees, 30 sec rest, 1 min mountain climbers, 30 sec rest (Repeat 10 Times)
STEADY STATE- Steady state cardio is simply performing a low to moderate intensity exercise for an
extended period of time. Your heart rate should be between 60-70% Max HR and should last anywhere from
20 to 45 minutes. It is the same type of cardio you would do during fasted cardio. I typically prescribe this to
my clients 2-3 days out of the week after weight training. Below I have given an example of a 1 week cardio
program that combines all 3 types of cardiovascular training.
Monday (Fasted) Stair Stepper 20 mins 60-70% Max HR
Tuesday (HIIT after weight training) 1 minute sprints. 1 minute walking. (Repeat 10 times) Wednesday
(Fasted) 20 Mins Jogging 60-70% Max HR
Thursday (Steady state after weight training) 30 Mins Stationary bike at 60-70% Max HR Friday (Fasted) Stair
Stepper 20 Mins at 60-70% Max HR
CARDIO AND SUPPLEMENTS
WEIGHT GAIN/MAINTENANCE
-STEADY STATESteady state cardio can be used during weight gain and maintenance stages as well. Typically I prescribe my clients
4-5 days a week of low intensity steady state cardio when they are focusing on muscle gain. Doing this type of
cardio will keep you from dropping weight, while also ensuring your cardiorespiratory system stays conditioned.
-PLYOMETRICSPlyo's are a great way to get in cardio in a way that doesn't involve staring at a cardio machine for half an hour.
It promotes muscular strength and growth, while also training your cardiorespiratory system! These exercises
can be performed fasted or mixed in with your weight training 1-2 days out of the week. I have listed a couple of
examples of Plyo workouts below.
5 rounds of
30 sec tuck jumps
30 sec Plyo Pushups
30 sec power knee drives 30 sec speed skater's
30 sec burpee's
30 sec rest
5 rounds of
30 sec switch lunges
30 sec frog jumps
30 sec bear crawls
30 sec mountain climbers
30 sec burpee box jumps 30
sec rest
Beauty Is A Feeling