The EVOLUTION Magazine February 2024 | Page 26

Wellness ►

Ready … Set … GO …

Who wants to burn calories , put on lean muscle , sleep better , and have more energy ?
by Tara Holm , contributing writer

Well , you have come to the right place . In this article , you will learn exercises , healthy habits , and tips and tricks to live a healthy lifestyle . Sometimes , we just need someone to tell us what to do . Well , today is your lucky day . I ’ m going to give you a weekly routine for exercise plans and meal plans , with specific exercises to target your stubborn areas . I hope you learn the value of consistency by just giving this routine 30 days to change the patterns in your everyday life . Within two weeks , you will see results in body , mind , energy , and overall happiness .

6 .
Bent over Dumbbell rows – 3 sets of 20
7 .
Pushups to failure – x3
8 .
V-Sit ab rotations with weight 60 sec – x2
9 .
Hold a plank as long as you can !
10 . Stretch ….
Let ’ s first dig into Meal Planning !
It doesn ’ t have to be hard ! Eat every two and one-half hours — think four to five small meals .
Breakfast : This is my take . Please do what works best for you and your body — fasting until 10-11 a . m . or eating good carbs and fats for breakfast .
Sunday : Prep six chicken breasts — cook to your liking . Prep two cups of rice , two sweet potatoes , and six servings of veggies . Alternate rice and sweet potatoes for lunch with protein , and only veggies in the evening with protein .
Wednesday : Prep three steaks or hamburgers and three fish . Fix any carbs with your protein for lunch , but only veggies and protein at dinner .
This should give you six days of meals . Leave one day for a cheat meal .
DICIPLINE ...
Food is the biggest enemy . If you can see the bigger picture instead of instant satisfaction , you will reach your goal so much faster . Save the carbs and sweets for the cheat meal . Plan your cheat meal out — have something to look forward to . Everything is in moderation and balance . That is the key to happiness .
Let ’ s work out !
Here is a six-day workout plan , which can all be modified to fit your needs . You just must do it ! Always focus your attention on the muscle you ’ re working out . The more you concentrate on that muscle , the harder you will work it !
Monday : Total Body
1 .
Assisted Pullups or Pushups – 3 sets of 10
2 .
Seated Leg extensions or Lunges – 3 sets of 20
3 .
Weighted Squats – 4 sets of 20
4 .
Shoulder press with weights – 4 sets to failure
5 .
Standing Dumbbell shoulder lateral raises – 4 sets to failure
Tuesday : Upper Body and Cardio
1 .
30 minutes of walking , biking , or running
2 .
Assisted Pullups or Pushups – 3 sets of 10
3 .
SuperSet-Dumbbell Bicep curls – 20 with Triceps dips-20 * repeat
4x
4 .
SuperSet-Dumbbell Front raises – 20 with Dumbbell Triceps
kickbacks-20 * repeat 4x
5 .
Bent over Rear delts with weights to failure – 4x
6 .
Mountain Climbers – 60 sec x2
7 .
V-Sit ab rotations with weight 60 sec x2
8 .
Hold a plank as long as you can .
V-sit Ab Rotations
Wednesday : Leg Day
1 . Assisted Pullups or Pushups 3 sets of 10 2 . Super-Set – Walking lunges with weights – 20 with Weighted lunge pulses to failure each leg – 4 sets 3 . Super-Set – Weighted Squats – 20 with Weighted Squat pulses to failure 4 . Glute Bridge with heavyweight – hold till failure 4x , then 60 sec of glute pulses x2 5 . Deadlifts – heavy weight – 4 sets of 20
26 February 2024