Monday, September 2, 2013

You made it to the last day of the Labor Day Workout program. If you do this workout the right way, which means at a fast pace, you will have earned your BBQ. If you carb cycled throughout the week, tried one of the intermittent fasting protocols and time this workout so that it occurs just before your beer and BBQ you will have set yourself up for a cheat day that doesn't ruin your physique!

If you allowed yourself to really carb deplete you may actually walk away from your Labor Day BBQ looking more ripped with harder muscles than you did at the beginning of the week.

This little phenomenon occurs because your muscles have filled up with glycogen after being depleted throughout the week giving them the appearance of being fuller and more dense. Since your muscles are so sugar depleted and your body is in fat burning overdrive you don't run the risk of storing body fat as long as this cheat day is limited to a day or two time period. In fact the influx of carbs will shock your metabolism into overdrive! As long as you stay hydrated the sugar, alcohol, and good times from the day's festivities will drop your cortisol levels burning belly fat and flushing out any water retention around your midsection. Lastly, the alcohol will dilate your blood vessels making your veins stand out more than normal.

If you plan strategically your cheat day should have the following affects:

Fill your muscles giving them the appearance of being bigger and more dense.
Shock your metabolism into overdrive making you a fat burning machine for window of time lasting anywhere from 24 to 48 hours.
Drop cortisol levels which burns belly fat.
Flush out water retention.
Dilate your blood vessels making you look more vascular.

Don't worry if you didn't get it right this first time. It takes a little practice and the more your practice the more you can dial it in. Aesthetics are always third on my priority list for the reasons I train behind health and strength/movement skill goals, but it feels good to look good at a BBQ with friends, the beach or at the pool in Vegas.

If you want a more in depth information about how to cheat for a better physique so you can look your best and be social register for my newsletter so you will be one of the first to know when I release my nutrition eBook.

Gym Workout (Level I)

10-minute joint mobility and dynamic warm-up

THEN:

Prisoner Jump Squats x 25

Single-arm KB or DB Snatch x 25 (each arm)

Single-arm KB or DB Clean and Jerk x 25 (each arm)

Wall Ball x 25 @ 8-12# medicine ball

KB Swing x 25

Sandbell or Medicine Ball Slams x 25 @ 8-16#

Rest 4 minutes

THEN:

Front Squat Push-Press (FSPP, aka Thruster) Tabata

20 seconds work/10 seconds rest @35-65# for 8 rounds

Note: Tabata requires you to work with 100% effort for the 20-second work intervals. Be conservative with the load you choose. A 45# bar may not seem like a lot at first, but by the fifth round you might be falling apart if you are doing it right. Count your reps on the first set so that you have a benchmark for the subsequent sets. Averaging 8 reps per set is a great number.

Gym Workout (Level II)

10-minute joint mobility and dynamic warm-up

THEN:

Prisoner Jump Squats x 25

Double KB or DB Snatch x 50

Double KB or DB Clean and Jerk x 50

Wall Ball x 50 @ 12-20# medicine ball

KB Swing x 50

Sandbell or Medicine Ball Slams x 50 @ 12-20#

Rest 4 minutes

THEN:

Front Squat Push-Press (FSPP, aka Thurster) Tabata

20 seconds work/10 seconds rest @45-75# for 8 rounds

Bodyweight Workout

10-minute joint mobility and dynamic warm-up

THEN:

Prisoner Jump Squats x 25

Broad Jumps x 25

Pull-ups x 25

Push-ups x 25

Inverted Rows x 25

Lateral Lunges x 25 (each leg)

Quadruped Walk x 50 meters

Rest 4 minutes

THEN:

Burpee Push-up Tabata

20 seconds work/10 seconds rest for 8 rounds

Note: Tabata requires you to work with 100% effort for the 20-second work intervals. Your chest should touch the ground on each rep. Count your reps on the first set so that you have a benchmark for the subsequent sets.