Spring break is rapidly approaching and gyms all over the country are starting to get packed with people hoping to get a few last minute workouts in. If you’re one of those, you need to realize that you can’t completely change your body in one or two months. You can however make a difference that is big enough for people to notice. If you’re serious about changing the way you look, you’ll need to work hard from now until spring break.
Cardio and Strength Training
There are two types of exercises you’ll be utilizing to tone and sculpt your body in a short period of time. You’ll start off with some resistance training to improve your definition and then you’ll move on to an aerobic or cardiovascular workout to burn the layer of fat that is covering your muscles.
Unlike a regular person starting an exercise routine, you are looking to get into shape quickly and have little time to gradually start exercising. The changes you need to make need to happen now if you have any chance of reaching your goal of having an attractive spring break body.
An important element that is often overlooked is warming up. If you skip it, you’ll be too sore the rest of the week to complete your routine. Before you start any exercise, hop on a treadmill or bike for 5 minutes and use a low speed to warm up your muscles. Next, pick one stretch for each muscle and hold it for 15-30 seconds.
You’ll need to do your resistance training program three times per week for the first two weeks and four times per week after that. Each day you go to the gym will be a full body workout. You’ll do both upper and lower body on one day.
First you’ll need to pick one machine for each of the following muscle groups: quads, glutes, hamstrings, calves, chest, back, lower back, shoulders, biceps, triceps and abs. Start with your legs and do 1-2 sets on each machine and count 8-12 repetitions for each set. The weight you pick should be heavy enough that on your last repetition (somewhere between the 8th and 12th) you really can’t do anymore. If you can do more, you need to increase the weight. It should take you about an hour if you follow these guidelines.
Next, you’ll work on your cardio routine. During the first two weeks, do cardio 4 times per week. For the remaining time, do cardio 5-6 times per week. It doesn’t matter what activity you do (biking, running, tennis, swimming or any other sport) as long as you do it for at least 30 minutes, not including warming up and cooling down. You can even do 15 minutes on one machine and 15 minutes on another. Don’t forget to cool down by reducing your intensity until your heart rate dips below 120 beats per minute.
The Bottom Line
This plan is for people who don’t regularly workout but are in otherwise good health and would like to see some improvement in the way they look for spring break. With time in short supply, you need to take advantage of everyday. Getting into a routine at the last minute is better than never getting into one at all. For next year, the best advice you can get is to start your spring break makeover early so you won’t have to make difficult changes overnight.