GET SUMMER READY!

What is the best way to get ready for summer?

Programming is the answer! Every trainer programs for their clients, a fitness engineer if you prefer, where each line of code is basically the workout of the day. Adding one line after another gives you the unicorn body you always dreamed of!

Here’s a refined and corrected version:

To start your programming, you need to identify where you currently are in your fitness journey to make the best decision. Let’s look at three common profiles—find the one that best describes you:

Profile 1: You’re at the beginning of your journey. You’ve either never consistently worked out or have been very inconsistent, and your body fat percentage is above the normal range.

Profile 2: You’ve been training consistently for some time, primarily attending cardio-based classes (Barry’s, OTF, CycleBar, etc.) or doing resistance-focused workouts such as Pilates or yoga. Despite frequent workouts, you’re not getting leaner, and your progress feels limited to specific movements rather than overall improvement.

Profile 3: You’ve been working out and lifting regularly throughout the winter, and now it’s time to cut—but how do you start without losing your hard-earned gains?

What programming look like

For today, let's start with Profile 1.

Profile 1

The first mesocycle should focus on muscle gains, as right now your metabolism is too slow for you to get the results you want.

The solution (WARNING SCARY WORD): BODYBUILDING is the best way to gain muscles with consistency and the right diet. High proteins, high carbs, and everything super clean for at least 5 to 8 weeks.

Your weeks should be split into PUSH, PULL, LEG DAY with one rest day every 3 days. 3 to 4 sets, 8 to 12 reps.

PUSH = Chest + Shoulders + Triceps

PULL = Back + Biceps + Trapezius

LEG DAY = Quads + Hamstrings + Glutes + Calves

Second mesocycle, let's start cutting, but the focus should still be on muscle gain, and for that, we are going to incorporate a little cardio in your heavy set, so it's all about SUPER SETS.

We keep the same range of reps and sets, and we add 45 seconds to 1 minute of cardio in between EACH strength set. Rest 30 seconds and start again!

Third mesocycle, now it's time to cut. Calories are going down, and 20 minutes of HIIT at the end of every training, 4 sets at 15 reps, 45 seconds rest, as heavy as possible!

Why not just HIIT? If you are on a calorie deficit diet, you will lose muscle as well as fat. Keeping some strength stimulation will avoid that. Keep in mind a HIIT training is done at 100% effort for 30 to 45 seconds and rest for 10 to 15 seconds. But the best of the best will be TABATA: 8 rounds on one movement, 20 seconds on, 10 seconds off. Choose 4 different movements and let's go! (Burpees, mountain climbers, jumping jacks, jump squats).

Still confused? Schedule a free assessment with one of Bellcore's personal trainers!