Apr 8 2013
Women's Workout & Meal Planning Tips
Welcome ladies! So glad you're joining me for Fit2Mass. It's mid-afternoon on Day 1 of Fit2Mass and I had some tips for both the workouts and meal plans that I wanted to share. I did my workout first thing this morning.
Do the best you can! Remember that this isn't a race and it's about getting progress for yourself. Don't compare yourself to others. It's okay if you can't do everything on the workouts, exactly as it is listed.
Use alternate moves or assistance when needed. Example: warm up is 6 slow pull-ups. I can't do pull-ups unassisted. I use a heavy fitness band as seen in the workout videos. You can use an assisted pull-up machine, bench, or chair to help you complete the move.
Use light weight and increase from there. The exercises do not have weight amounts listed because everyone is at a different fitness level. It instead says "% of Max". This means your 1 rep maximum that you could do for that move. I will go through after I complete each day's workout and add the weight that I used. Again, you can use lighter or heavier I just want to give you an idea of where you may want to be at. On weighted V-crunches on the workout for Day 1 Drew did 35 lbs, but I only did 10 lbs. Also, on my 3rd set after 13 reps I put the weight down and completed the rest of the 7 and all of set 4's v crunches WITHOUT the weight. It's okay to put the weight down and complete without one when needed. :) Also, for the stability ball crunches the higher the ball is on your shins closer to your knees the easier the move is. The motion won't be quite the same but it works the same muscle group.
You will have 3 weeks of these exercises. There will be 4 phases of exercises that are all 3 weeks long. So again, when you're doing the best you can just remind yourself that next week you can do better. Maybe one week you do lighter weight and track your progress. Or possibly you can't finish one of the moves this week but are able to do it next week. It's about progress....NOT perfection.
Your subscription does not expire! Once you are a subscriber, you are always a subscriber. Maybe you don't feel quite up to par doing these workouts... that's OKAY. You'll get better, you'll gain strength...you can do this! And then you can repeat it again after the 3 months or take a break and do the program again in 6 months, because your subscription doesn't expire and we plan to keep this site up for years to come! :)
Meal Plan Tips:
For those curious how you can switch up the meal plans this is what I did today.
45 minutes later I did my Day 1 workout. Took me about 1 hour 15 minutes... I think I took longer then 60 second breaks though. ;) Finished around 7 am.
Immediately following my workout I had my post-workout meal: ½ scoop Protein mixed with 1/2 scoop creatine monohydrate (2.5g), Multivitamin (2 pills), and 1 handful of blueberries immediately afterwards.
7:30 am- 30 minutes later I had my post workout meal: 1 cup of Mexican Chicken (we left off the cheese in the batch we cooked), 1/2 baked sweet potato (no skin), 1 c steamed broccoli and 1 c steamed cauliflower.
10 am- had what was listed for breakfast on the meal plans: ½ Spinach Shake recipe and 1/2 cup prepared/cooked steel cut oats mixed with 1/4 tsp cinnamon, 1/4 Tbsp coconut oil, 1/2 Tbsp stevia (or other natural sweetener of your choice) and 1/2 scoop of Protein (Estimated Calories: 450)
- Estrodyne (1 pill) *This is for me (Lynn) for my hormone imbalances. Click on item to review and determine if this is right for you.
- Digestive Enzymes (2 pills)
- Multivitamin (2 pills)
- Fish Oil (2 pills)
12:30pm- Eating my tuna right now. This meal: Lunch – 1 can of natural tuna w/ 1 Tbsp olive oil mayo, ¼ cup chopped onions, handful of spinach on 2 slices of whole wheat bread
In approximately 2-3 hours I will have my snack: Snack – 1 Quest Protein Bar, 1 small handfuls of almonds, 1 handful of blueberries, 1 handful of sugar snap peas
Around 6 I will have dinner: Meal 6: Dinner – 2 cups of Chinese Fried Rice with 1 cup of asparagus (Estimated calories: 500)
I wanted to share this to just give you an idea on how you can switch around the meals to fit your needs/lifestyle. On a day that I workout at night I'll also show how I switched it up just to give you an idea on how that can look.
Hope these tips help and I'm glad to have all you ladies joining me on this awesome journey! Feel free to email me if you have questions and send me in updates on your progress every 1-2 weeks! Lynn@fit2fat2fit.com