While I really want you to get in that 20-minute session of cardio today, I also want you to do what’s right for your body at this point in my 8-Week Fat-loss Figure Trainer. Consider how much time you need to spend on the cardio machine. If you’re looking overly depleted and stringy, then you may need to do just a tad bit less cardio and get in some more protein calories.
For abs, it’s time to really hone in on your weakness. While I recommend hanging leg raises and kneeling cable crunches, you should consider adding or substituting moves that help you get stage- or photo-ready. Take a close look at your six-pack and decide if you need more work at the bottom or the top. Also consider your obliques—the visible muscles just beyond rectus abdominis. You want all aspects of your core to look as sharp as possible when you’re competing or posing.
Give your midsection a brutally honest inspection. What’s working and what’s not? Now is the time to figure out these last adjustments before you complete this program.
I’ve kept my abs training fairly moderate throughout this program because I believe in training my abs while I perform every rep for my upper and lower body. Proper positioning and holding your core tight is not only a great way to keep your midsection in shape, but it also helps prevent injury.
Still, I need to really think about how much abs work and cardio I need to perform at this stage. This is not only highly variable from person to person, but I find that I often need to make some significant changes when I’m about two weeks out from my next competition.
The key is to remain open to changes that will support your success. Don’t beat yourself up if you aren’t exactly where you expect to be at this point in your program. You still have two weeks to make adjustments!
We’ll talk about that a bit more tomorrow.
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EXERCISE
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SETS
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REPS
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Hanging leg raises
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3
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15
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Kneeling cable crunches
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3
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15
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Cardio
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1
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20 minutes
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CYDNEY SAYS: Getting in additional doses of fermented Glutamine is great for supporting your goals when you’re this deep in a calorie-restricted diet. Glutamine is the most plentiful amino acid in the human body, and taking it as a supplement restores depleted glutamine levels and helps support recovery.
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CLEAN BURN®
You’ll also take Clean Burn just before whole-food meals to help support fat burning. Clean Burn contains a powerful combination of ingredients that work to attack fat loss through multiple physiological processes. These include mobilizing fat from storage, boosting metabolism, and increasing thermogenesis. Ingredients include green tea extract, capsicum fruit, Gymnema sylvestre extract, and chromium complex. For best results, you should take 3 doses of 2 capsules every day while following my nutrition program to help maximize fat loss while maintaining lean muscle.
CYDNEY SAYS: Be as rigorous with your weight-loss supplements as you are with your training and nutrition. They all work together to help you get the most from your 8-week Fat-loss Figure Trainer.
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