So what is the best way to build lean muscle mass and burn stubborn fat?
This is a topic that I never stop researching…
I am absolutely obsessed with it because I like to get my clients and myself that best results possible.
For the longest time, I was told the correct way to train is split training and you have to eat oats and eggs before every training session. If you train on an empty stomach, you will break down lean muscle mass.
So I religiously, ate my breakfast, went and trained and still didn’t get my dream body.
So my routine with split training was…
After training this way for 10 years, I wasn’t seeing the results I really wanted even after working with different trainers, being a certified trainer and doing fitness competitions ( hardcore dieting.)
So I started doing more research on why I wasn’t seeing results. I had struggled with arms my whole life. I never really had muscle definition in them, I held extra fat in my triceps and it made me so insecure because people would always make comments like “you train all the time so why don’t your arms change?”
As I did more research on gene activity, I figured it’d be a good idea to try Full Body Training with a little extra focus on a certain body part.
My new routine is…
Monday: Full Body with focus on legs/Cardio
Tuesday: Full Body with focus on back/ Cardio
Wednesday: Full Body focus on shoulders/Cardio
Thursday: Full Body focus on core/Cardio
Friday: Full Body focus on arms/Cardio
After doing this for a few months, I felt stronger, I had more definition and I had more fun with my workouts since I wasn’t just focused on one muscle group. Once I had success with it, I switched a majority of my clients to it as well to see how they liked it. They loved their results and reached their goals a lot quicker.
Even with the success of myself and clients, I was still having trouble accepting this new way of training because for the longest time I was told, you NEED 48-72 hours of recovery if you really want to see results. So of course, I went back to research and science and had a whole new light on muscle growth.
How I was training before, I wasn’t stimulating my muscles enough. With the new way of training, I had more metabolic benefits, stimulated muscle growth more often and I burned more calories during each workout. On top of all those benefits with full body, my joints never sore now because I am not lifting as heavy.
So with my experience, I truly love doing the full body workouts. I went back to fasting since eating before lifting just completely slowed me down and I now have better results and energy through my entire workout. A lot of my clients train this way and love it but I don’t recommend doing it right off the bat especially if you have a medical issue or are new to fitness.
So let’s get to the workouts. I want to start you with 3 days a week whether it’s at home or at the gym. I just want to get you moving so we can see results! Deal?
Day 1: Full Body with focus on Legs
10 minutes stairs
Sumo walk 12×4 superset
Walking lunge 12×4
Pike plank 15×4 superset
Plank jack 15×4
Reverse lunge 12×4 superset
10 minutes walking lunge
Day 2: Full Body focus on upper body
Lat pull down 12×4 superset
High row 12×4
Bent over flies 12×4 superset
Face pulls 12×4
Squat 15×4 superset
Leg press 15×4
20 minutes cardio
Day 3: Full Body focus on Legs
10 minutes stairs
Walking curtsy 12×4 superset
Walking reverse lunge 12×4
Walking side squat 12×4 superset
Pulse Squat 12×4
Shoulder press 12×4 superset
Lat pull downs 12×4
10 minutes walking lunge
If you want more workouts like this then check out “the new me challenge”
You deserve to have the body you’ve always imagined. Here’s the thing though… It’s going to take the next level commitment. If you are willing to finally say YES to yourself, commit to the process and do the work you’ll be sending me pics of you in your 2 piece bikini living life to its fullest.
You are probably wondering what the process looks like? Or where would we begin?
This is an 8 week get back on track challenge. I will show you how to have a balanced lifestyle while progressing properly!
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• Biweekly 5-day meal guide
• Biweekly 5-day workout guide (workouts can be done at home or gym)
• Workout videos
• Supplement recommendations
• Facebook support
• Email support
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