Wow! We’re already to the last little bit of training before the last week. I’d like to hear from you about how your program is going. I’d also like you to think about those last little touch-up moves you need to make as you head into your last week.
What’s working best for you? And what isn’t? I hope you’re keeping an accurate record of everything you’re doing. That’s also my “Cydney Says” tip for today, below.
For hanging leg raises, you can perform many different versions. The key is to control your upper body to prevent yourself from swinging when you want to really focus on contracting your abs. Here are a few versions of hanging leg raises you can perform:
* Roman chair leg raises: These are an easier version because your upper body is supported by the back pad. You can really force a contraction into your abs when you use this version.
* Cuff-supported hanging leg raises: With this version you place your upper arms in a sleeve. This forces you to stabilize your upper body without support. The key is to lower your legs with control after the contraction at the top.
* Straight-arm hanging leg raises: For this version, you grasp hold of a bar such as one for pull-ups, and you pull your legs up and into your midsection for a contraction. Then you lower slowly to prevent your body from swinging. To really challenge yourself, you can perform this version with straight legs, raising them to hip height or, even, all the way up to your hands!
Don’t forget to get in your cardio. I want you to do that even if you feel or look depleted. You can always take in some quality carbs to fill up your muscles after your cardio session. Remember that cardio not only helps you recover, but it also burns muscle glycogen. Getting in carbs helps replenish muscle glycogen to help you get through your last week of training before your contest or photo shoot.
DAY 48—Active Recovery Workout
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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: Go back through your journal and take a close look at everything you’ve recorded. I hope you’ve kept an accurate record of all your workouts, meals, and the supps you’ve taken on this 8-Week Fat-loss Figure Trainer. This record will help you think about the changes or small tweaks you should make tomorrow for your last week on this program.
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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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