Is working out twice a day the end all be all of fat loss and muscle gain? Many gurus have approached this type of training and let me tell you…I have done this type of training in the past to get my body to burn more fat!
Are you ready to change your body with 2 A DAY TRAINING? Comment down below! and let me know what your training is like.
Twice a Day Training
Is twice a day training what your body needs? Hard to say, right? Over the years training twice a day has become a staple to many competitive athletes, movie stars and your average Joe Schmoe.
As a former competitive figure competitor twice a day training is no stranger to me. It actually became the norm during my competitive season. Early morning cardio sessions then to return in the evening to lift and sometimes more cardio. I know right? I mean who really wants to go to the gym twice a day? I know I did.
Want to know more? Watch my video to see how I approach twice a day training.
We all know that this a very trying time for everyone across the globe. Now is the perfect time to get in shape! So what now? Let’s get in shape together! I have made a 25 Minute Band and Body weight Workout video! You will be performing a full body workout! Remember to grab your water, hydrate and rest when needed.
Working Out at Home
Will you even get in shape? Of course you will. Following a workout video or videos has got many people in shape believe it or not. There has been so many Workout at Home series’s it is very difficult to keep up. But, please don’t take my word for it. Try it out yourself!
You will need resistance bands to complete this workout. Here are the ones I use in the video. If you find them cheaper, please feel free to get them elsewhere.
Body weight Exercises
You will be performing a few body weight exercises during this at home workout! So be prepared!
If you have feel faint, tired or uneasy remember to stop what you are doing!
Is the 2020 quarantine your time to get in shape? If you have any questions please feel free to email me.
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Well we are up a little bit and well I can’t say I am too thrilled. Although Aunt Flow made her monthly appearance and well she gives me a stomach ache every time. OK so let’s get on with it.
Lowering Macros when you hit a plateau
My weight has officially gone up from an average of 144.4 to an average of 145.2 :/. I know it may be water, but I want to err on the side of caution here. I am eating quite a lot so I can afford to eat less. Now how do we change this? Quite simple. Small changes.
I added 20 minutes of cardio and dropped 10 grams of carbs a day. Then life came in the way…It happened! I had a controlled refeed, then pizza and wings happened but did it? So I had some pizza and wings until I was comfortably full and called it a day…Was it a F up? To me yes and no, I was happy I did not binge but unhappy I did not stick to macros. So what now? Embrace it and move on…One thing I told myself is that the minute I started to get too obsessive is the moment I stopped and well 2 weeks in it is happening again…
So what is my game plan?
1. Make sure protein is in every meal.
Make sure protein is the base of every meal…but don’t get obsessive.
2. Honor hunger
Don’t force myself to eat, I have been doing that last 2 weeks and it is awful. My goal is to get as close as I can to my hunger without looking at my tracking app every few seconds.
3. Don’t Stress
Life happens remember that! The fact that I am trying my best is more than I can ask for. It’s not like I’m sitting down on my ass eating Twinkies and donuts. Embrace it and move on.
4. Make Small Goals
It’s all great to have many goals. But take it 1 day at at a time. I know my problem was always taking on too much at one time. My goal for this time around is 1. Do not binge and 2. If I don’t meet my macros don’t beat myself up over it.
Welcome! to Week 1 and boy do I have an amazing leg and glute routine for you! To preface this all I gained 20lbs within the last 2 years. It had nothing to do with my lack of commitment, laziness or food intake but my metabolism shutting down.
I was able to stop counting macros and stay lean…BUT, I noticed the weight creeping on slowly. It was odd for me…I have not been this heavy in years. I tried everything, new leg and glute routines, different cardio, different styles of eating and boooooy nothing was working. I kept doing the same thing over and over…Moving more and eating less and well NOTHING! So now what? Change was the answer.
In the next few weeks, I will be documenting my new training protocol, nutrition, supplements, sleeping patterns and overall just a new path to get this fat loss on the move! My YouTube Video will document most of what I am doing but I know at times getting to the damn workout is the interesting part! I will no longer be eating out unless it is a cheat meal. A cheat meal will not be every week but rather every 3 weeks.
That will give me time to asses my plan and photos to make sure I am right on track.
Currently I am doing a 4 day split, ALL leg and glute dominant. 3 out out of the 4 days I train upper body along with leg and or glute. The 4th day I generally only do abs and legs/glutes. (My YouTube video states why). OK, Jeanice stop typing away…Here it is my glute and leg routine, remember this is only 1 day of the routine…Check back weekly to see how I change things up.
I do circuits of 5 exercises back to back to back etc…with a 30 second brake. This circuit training goes for about 30-40 minutes depending on how I am feeling…The circuit goes like this.
30 seconds cardio (which usually for me is jump rope, kettle bell swings and or jump squats.) 1. 30 seconds cardio 2. 30 seconds lifting 3. 30 seconds cardio 4. 30 seconds lifting 5. 30 seconds cardio 6. 30 seconds break
Are you ready to drop 20lbs in 2020? You can get a start on it with this crazy glute and leg routine! Click here to contact Jeanice for a custom plan.
*Update* So my focus has changed recently due to coming down with the flu early January (no it was not the Corona Virus). Yeah it sucks so bad! I still pretty much train the same but due to the recent events of covid-19 I now train at home and outside like most.
OK, so what now. For the last 3 months or almost 3 months I have been eating a modified Carnivore diet. My diet consist mostly of beef, eggs and salmon…Some days I do consume cheese but most days I do not. I also do incorporate protein shakes because they work for me. You do not by any means need to drink protein or whey shakes, I do not mind the break from eating so much honestly. A couple scoops of whey goes a long way! (Hey! that rhymed) It also breaks up the monotony from the diet.
If you are looking for a sexy diet, Carnivore is no way to go. There is no one size fits all diet plan. Different things work for different people and getting to know your body is probably one of those most exciting processes!
I am no longer tracking calories but am paying attention to my hunger cues. I started with quite a bit of food and started to slowly remove food as the weeks went on. I like the ease of this diet, no planning is really necessary…well you just eat meat and fish if you’d like.
I started with some apples in the beginning of the diet. I would remove an apple, then another apple…maybe some chocolate to where I was just consuming fatty protein. AAAnnnnnd that is kind of where I am now….eating fatty protein, and slowly and I really mean slowly removing things. I just started to eat leaner cuts of meat and fish, only eat when I am hungry and sometimes not…and surprisingly enough my appetite has change tremendously. My hunger is pretty stable unless it is that time of the month and I get full pretty quickly after a FREE MEAl, the days of a dozen wings, a Bacon Cheeseburger with fries and a dozen donuts is over…and oh a diet coke ;).
I really know how to control that one meal now, where before I was not able to. I just would keep going until I felt like I was going to puke. That is something that took me a long time to learn…But I am happy with the progress I have made. I promise this is something you will be able to manage as well with a little time and effort. I know that was a lot to swallow.
In conclusion things change, right now this is what is currently working for me! Happy 2020 to all , stay positive, reprogram your mind and focus on YOUR GOALS!
Talk Soon – Jeanice
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