Spring Break Workout Plan

Spring Break Workout Plan

It’s starting to show up everywhere. In Target with the huge bikini display, the mall with all the workout clothes, and definitely Pinterest with everyone’s “get into shape” boards, showcasing motivational toned abs and a perky butt. Oh yeah, and at the gym! Did you even know that many people have a membership to your gym?? Welp, you guessed it… IT’S SPRING BREAK SEASON!!!!

And unless you’re a crazy gym-goer and have eaten nothing bad for you at all since the holidays, you might be getting a little panicky about how to lose those last few pounds and get that toned muscle that you know is hiding somewhere beneath your winter layer. Instead of frantically scouring the Internet for quick-working fad diets that you know you’ll give up by this weekend, keep calm and read on :). I’ve got you taken care of.

I’m going to share with you my meal plans and workouts that have helped me make more progress over the past 2 months than I’ve ever had, ever. We’ll be doing these together since my spring break vacay starts EXACTLY one month from today, and we can record our progress together!

The Way It Works

You’ll be following a basic 5-day program that you repeat every week until your deadline. Since our bodies quickly adapt to any workout, you can modify the workouts to get some variety week to week, and I’ll post my modifications so we can all be on the same page.

Workouts

Here is the 5-day plan to be repeated (with modification) week to week:

I will post the exercise circuits and modification ideas for each day on a separate post and link them back to that list.

Diet

The best way to lose weight, burn fat, and tone up is to have a diet high in lean protein and healthy fats, and low in carbohydrates. You should only be eating carbohydrates at breakfast, if you want, and after a workout. Vegetables are free-for-all and should be consumed at every meal! Fruit is ok, but stick to the ones lowest in sugar and high in antioxidants, like grapefruit, and berries.

Proteins:

  • ground turkey
  • extra lean ground beef
  • chicken
  • fish
  • salmon
  • egg whites

Fats:

  • almonds
  • mixed nuts
  • avocado
  • natural almond butter
  • natural peanut butter (I don’t recommend a lot of peanut butter though)
  • fish oil
  • egg yolks

Healthy Carbohydrates: (slow-digesting as opposed to quick-digesting)

  • brown rice
  • quinoa
  • sweet potatoes
  • oatmeal

Try to eat at least 4 small meals a day, so your metabolism increases and you burn through calories quicker. To help you out, here is my basic meal plan for a typical day:

  • First I have a detoxifying smoothie with spinach or kale, cucumbers, peppers, celery, lemon juice, and half a banana. You can find more recipes for delicious ones here!
  • Breakfast: Ground beef and eggs, oatmeal if you want (fats in the morning keep your energy levels up all day!)
  • Lunch: Spinach salad with grilled chicken, veggies, and a vinaigrette dressing
  • 2nd Lunch (?) or Post-Workout Meal: Ground turkey with eggs, brown rice, steamed broccoli + mixed nuts
  • Dinner: White fish or chicken, steamed mixed veggies
  • Snack: Mixed nuts, berries, raw veggies

Other, more exciting recipes to choose from are here!

Notice that the amount of calories tapers by the end of the day, so that when you go to sleep you don’t pack on pounds by unused calories consumed too late in the day. Make sure you avoid at all costs all fast food, processed foods, sugary foods AND DRINKS (yup that means Starbucks frappuccinos are out!), especially towards the end of the day. For best results, I would also recommend cutting out most dairy products like milk, cheese, and yogurt.

Tips

I don’t know why, but by bedtime my self-discipline always dwindles, and I’m very prone to breaking my rules and having ice cream at night. That’s why I make a point to drink a lot of water towards the end of the day to stay full, have some of my favorite flavored tea to sip when I have a sweet tooth (honey isn’t too bad), and go to bed as soon as I start getting tired so I avoid staying up and eating.

I can’t wait to go on this journey with you guys! It’s going to be a hard road sometimes, but when you can post those pictures on Instagram and Twitter of you looking hot next to all your friends in a bikini, you’ll be SO GLAD you did this!

Good luck and let’s get started!

Read about the Top 5 Mistakes Women Make In the Gym , 10 Fat-Loss Tips for Women, and check out the Workouts page for more exercise ideas!

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Results Are In!

I’m about 3 weeks into Flavia Del Monte’s program Curvalicious Fitness and let me tell you. Wow. I have never been so glad I bought something before!

I have been weight training for the past two years now, and started to plateau after a year or so. I have always had a problem with how bulky my thighs were, how my shoulders weren’t built enough, and how my butt was shaped. I would do squats on squats on squats and find that they only built my legs more and my butt wasn’t growing enough to compensate! It was so frustrating.

First I thought I wasn’t doing enough cardio, so I would do long and steady jogging, intervals, I would try different machines, but nothing was giving me the real results I wanted.

Next I blamed genetics. My mom has the same kind of lower half as I naturally had, so I thought thin thighs and a bubble butt was out of the question for me.

Finally I bought Curvalicious Fitness. Honestly, I didn’t really believe anything would change for me, but I thought it wouldn’t hurt to try. What I realized was that I had been working my legs out like a male would, training for bulk, instead of how a female should, aiming to tone thighs and build glutes. (Duh! Can’t believe I hadn’t thought of that before!) Why would you use heavy weights on muscles you want to tone and areas you just want to lose fat from? I had always thought that less weight = less results, when now I see that you have to know when to have less weight and when to have more.

This is what I learned:

  1. Split leg/butt day into 2 days. Make one day a quads and calves day, and the other glutes and hamstrings.
  2. On quads/calves day, use lighter weights with an emphasis on plyometrics
  3. On glutes/hamstrings day, use heavy weights with only some plyometrics
  4. Always do circuits (especially for lower body workouts. It burns more fat and calories)

Since glutes and hamstrings are slow-twitch muscles, they respond better to heavy weights. For our quads, however, we don’t necessarily want them so built (unless you naturally have really thin thighs and want them bigger), so we use lighter weight combined with plyometrics (i.e. anything like box jumps, squat jumps, Russian hops, etc.)

After following this program for a week, I measured the widest part of my thighs to track my progress. I am happy to announce that barely two weeks later, that measurement dropped half an inch! Now that may not seem like too much to you, but for me that is a milestone! I can already tell they look more shapely and toned, and I still haven’t done a FULL workout all the way through, so I still have room to improve.

I’ll keep you updated on my progress, but in the meantime, I’d love to hear below a time you reached a milestone goal, no matter how small, and what changes you made to get there!

For some of the workouts I have been doing, here is Better Than The Brazilian Butt Lift.

And for those lean thighs that will soon be yours…

Day 2 With Curvalicious Fitness

Day 2 with Curvalicious Fitness

Well yesterday I followed the workout for day 1 which was legs. It ended up being a great workout, even though it involved a few conspicuous looking exercises that I hate doing in public gyms, but I sucked it up and did it anyway. And I’m glad I did, too, because you never want to hinder your own workout just because you feel weird doing one of the exercises. I ended up doing one of the two circuits she suggested and adding in 4 extra plyo exercises to compensate. Reason being, the gym was crowded and I couldn’t use all the equipment I wanted.

The best thing about Curvalicious has to be the ab warmup at the beginning of the workout! I woke up this morning, my abs were sore in all kinds of places that I never get sore in.

I gotta say, so far so good with this program! Today I do more abs and I’ll probably throw in some cardio if she doesn’t already have something for us.

New Program Curvalicious Fitness — Does It Work?

Today I purchased Flavia Del Monte’s program “Curvalicious Fitness” in hopes of losing the last bit of fat I have, to thin down my thighs, and to make my abs pop. We’ll see how it works! I’m really excited for it, but I always feel like when someone else tells me to do a workout, it’ll be too easy or won’t work for me as well as I had hoped. So I’m going to post my before picture later on today and let you know how workout #1 is! Leg day, my favorite!

Flavia Del Monte is someone I have been following on YouTube, whom I heard of through her husband Vince Del Monte. They are the ultimate fit couple that my boyfriend and I can really relate to. Vince used to be super skinny and so did my boyfriend, and Flavia’s “before story” is practically identical to mine haha! Vince has a program called Live Large TV that my boyfriend purchased and he is an expert on everything from nutrition to how to execute an exercise correctly to self-development. His program was awesome, but I feel like women have different nutrition guidelines and workouts, so that’s why I’m investing in this. It wasn’t too expensive, and there are all these bonuses Flavia threw in, like fat stripping diets, and her lifestyle diet (which is definitely something I wanted!).

I’ll keep you guys updated on my progress, post some pictures, and share some of the information that I thought was really helpful!

You can find Flavia’s blog that I purchased it through here http://www.flaviliciousfitness.com/blog/

Wish me luck!