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Increasing Metabolism and Strength

So in my previous post I started the 21 day program from Ashley Conrad. I did it but not exactly all 21 days. It is a great workout and one that I will go back to when I need a full body intense workout. Now, I have started another workout program. It is by Erin Stern and it is called the Elite Body Workout. She is a figure competitor, Ms. Olympia and a track and field athlete. I was inspired by her workout because I love her style and the way she trains. I love to run so I have to include it in my workouts and her training method always includes HIIT (high intensity interval training) which works great with my runs too. I am feeling so much stronger! IMG_20140527_090738 I began the workout 2 weeks ago and I can see a difference already. I am following a clean eating plan similar to hers also. The workout is for 4 weeks but I am stretching it 6 weeks. I have been progressing with the weights and getting stronger. I find that when I follow a complete plan I stay motivated and really enjoy it more. The only thing I changed was adding another leg day. I know my body and it responds better to 2 leg days per week, of course with plenty of recovery between. Legs are shaping up! IMG_20140528_133706   I am doing this program because I reset my goals. My new goals are to increase my strength, power, muscle, and speed. I took before photos in a swim suit so I can really see my progress by the end of the 6 weeks. My nutrition consists of lean protein, vegetables, fruit, brown rice, quinoa,  sweet potatoes, oatmeal, almond milk, protein shakes, and nuts. I avoid processed food. No bread, cheese, milk, sugar, butter, sauces, junk etc… It is going pretty smooth because I eat clean most of the time. I love lifting weights and learning more about different styles of lifting. I believe if you really want to change the shape of your body, increase strength, and increase metabolism you must lift weight and I mean weight, not the dinky vinyl covered weights. It is time to pump some iron. There are great workouts and articles about lifting, nutrition, and supplementation over at http://www.bodybuilding.com and below is a clip of the Erin Stern’s training philosophy.  Check it out. My actual workout split is: Monday-rest Tuesday – Plyometrics and Legs Wednesday – High Intensity Cardio Thursday – Chest and Shoulders/Sprints Friday- Back/Sprints Saturday- Plyometrics and Legs Sunday – Shoulders and Arms/Sprints I vary my cardio and sprints. It will sometimes be running, spinning bike, stepmill, or the elliptical. I always keep it high intensity. I will have more on HIIT and steady state cardio in my next post. Have a great day everyone! Go pump some iron! 🙂

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