TONED IN TWO MONTHS

Hey guys i have a dilemma!

I started working out in January and was getting really into the routine when all of a sudden i lost complete and utter motivation and decided that i no longer cared what i looked like and just stopped training at the gym. I got back into it again in March, only to catch a week long cold that left me bed bound and again, motivation well and truly went out of the window.

Now i am a whole stone heavier than i have been before and have little to no strength in my body when doing weights and honestly feel visibly the biggest i have ever been. So i need to get back 'onnit' and start training again because i go on holiday in t-minus 2 months tomorrow :O!

So below is my new plan on how i am going to tone in two months and i will document the whole journey to see if it works! I have done a workout plan similar before, but i wasn't eating properly at all and loosing a lot of weight and making myself really ill. This time i have a set meal plan and a set workout plan so hopefully (fingers crossed) we can make some sort of progress before i go on holiday!

First things first (i'm the realist.....) okay scratch that lets be mature now.

First things first I have set up a realistic (for me) workout plan that i am going to follow for the next two months which combines a mixture of weights and cardio in order to reach my goal look. For the first two weeks my workout will consist entirely of cardio in order to build up my stamina and reduce the amount of fat i have stored all over. Then the following weeks will be half cardio based and half weight training in order to build up strength. For the final month of June the focus will we 80% on weight training in the gym in order to sculpt my body and create a little bit of shape. Then hopefully we will see some kind of progress! Below i will list the exact workout plan that i will be following (Disclaimer! I am not a personal trainer this is legit what works for me) and the food plan that i have created and follow. On posts that i will be writing on my page soon there will be tips and tricks for working out at the gym and staying motivated so don't panic! They are coming soon.

Breakfast: Option of;

Porridge oats

Cereal (shredded wheat)

Scrambled eggs (2) with wholegrain toast and butter

Lunch: Option of;

Homemade rice with salad and new potatoes

Wholegrain wraps with quorn / chicken and lettuce

Quorn/chicken with salad

Pasta with homemade sauce (just go for a pasta sauce if you cba)

Fajitas with wholegrain wraps and plenty of veg

Jacket potato with cheese and butter with salad

Snack: Option of;

Any fruit

Dinner: Option of;

Scrambled egg (3) with cheese and onion / omelette (i always try and make an omelette but when i go to flip it over it becomes scrambled egg so.....)

Jacket potato with cheese butter and salad and the option of beans if that's what tickles your fancy

Fajitas

Pasta bake or pasta dish with wholegrain pasta

Any meal you can thing of really but just not a huge portion

Snack: Option of;

Protein shake

Protein yogurt / normal healthy yogurt

Fruit

Protein bar

Avoid;

Alcohol (only on very special occasions)

Fizzy drinks

Chocolate (can have a small bar at the weekend - we are only human!)

Sweets

Too many carbs

Large meals/ portion sizes

As you can see with the diet plan i am really not restricting very much. Just the rubbish stuff that make you feel guilty afterwards. You should never prevent yourself from eating things that you enjoy otherwise the diet plan will just be awful.

Sunday

I start the week off on a Sunday instead of a Monday because once Monday has come round you can't really be bothered because it's your day starting back at work usually but if you go on a Sunday you are more likely to have the whole gym to yourself and get pumped up for the rest of the week.

Full Body workout

10 minute treadmill incline

10 minute step up machine

Glute Activation (donkey kick 15 on each leg) (fire hydrant 15 on each leg) (Glute Bridge 20 in total)

Leg press machine (15 wide and 10 high and narrow for 3 rounds)

Glute Abductor machine ( 15 for 3 rounds)

Leg raise (15 for 3 rounds)

Lying leg raise (15 for 3 rounds)

Overhead bar (15 for 3 rounds)

Single arm row backs (15 for 3 rounds on each arm)

Dips (15 for 3 rounds)

Sit up bench (15) Leg raise twist for abs (15) Side crunch machine (15) repeat round 3 times

Plank 1 minute

Monday

Day off ( no one wants to go to the gym on a Monday lets face it)

Tuesday

Cardio day! The legit worst day of the week but it has to be done!

30 minute treadmill incline

10 minute step up machine

10 minute cross-trainer

Dumbbell curl (15 for 3 rounds)

Overhead dumbbell raise (15 for 3 rounds)

At home Ab challenge (will be explained in a later post)

Wednesday

Glutes and Legs to train that Bootay...

10 minute warm up on the step up machine

Glute Activation (donkey kick 15 on each leg) (fire hydrant 15 on each leg) (Glute Bridge 20 in total)

Leg press machine (15 wide and 10 high and narrow for 3 rounds)

Glute Abductor machine ( 15 for 3 rounds)

Leg raise (15 for 3 rounds)

Lying leg raise (15 for 3 rounds)

Squat weight (12 heavy for 3 rounds)

Thursday

(I tend to have a gym class on this day for Legs, Tums and Bums however, if i don't then it's another cardio and glute day)

Friday

Cardio abs and chest

20 minute treadmill incline

10 minute step up machine

Pec Deck machine ( the one where you bring the two bars together from being either side of you) (15 for 3 rounds)

Push ups (15 for 3 rounds)

Lying dumbbell push up from chest (15 for 3 rounds)

Saturday

Day off

So that is basically the routine that i will be following for the next two months and trust me, i am dreading it right now however once you push (and i mean drag) yourself to do this kind of workout for the first week then the rest will feel completely normal and you will just keep going because it makes you feel amazing! Anyway, this routine for me starts today of the 03/05/2019 and i will be blogging hopefully each (if not most) days to let you know how it's going and to keep myself motivated. Starting pictures will be posted soon so you can tell the difference between now and the finish date and i will be continuing after July as well but i will probably mix up my routine!