My co-worker and fellow blogger, Melissa shares her story on how she got in shape for her wedding! I hope you all enjoy this special treat and let me know if you have any questions or if you want to get in touch with her. xoxo
When I got married, like many women, I wanted to look my personal best. Not only are all my loved ones looking at me all day, but the pictures last a life-time (not to mention I wanted to ensure my husband-to-be would drool the second he saw me walk down that isle, thanking his lucky stars I said yes 
)
The results:
He couldn’t take his eyes off me
With the proper diet (follow Lauren’s tips!), supplement routine (I am a BIG fan of Advocare products, since there are many sketchy companies out there), and a challenging, but easy to follow routine, you can see amazing results in as little as 90 days. Within 6 months I dropped from a size 10-12 to a size 7 and had the kind of arms and back that had people saying “WOW, WHAT DID YOU DO TO LOOK SO FIT?”
I share with you below the 5 day routine I developed and followed during my wedding workout routine. I admit, the first few weeks are difficult, but nothing is harder than day one! If you are new to weight training, you are not alone! Many women have avoided weights simply because it is unfamiliar territory, but necessary to burn off those pounds quickly and to get that level of tone that makes you turn heads.
Overall tips:
- FORM, FORM, FORM – All in caps because it is so important to have proper form during exercises (A great guide can be found at: http://www.bodybuilding.com/exercises/). Not only do you see better results when you use the proper pace and form, you also avoid injury by pacing yourself and not putting undue stress on other parts of your body. When you lift the weight, count to 2, when you lower the weight, count to 4 (oddly enough, most work is done when you LOWER the weight). This slow and controlled movement really forces the muscle to contract, work and burn those calories!
- Be sure to pick a weight that forces you to “fail” between 10-15 repetitions. If you can do more, then it is too light and you should add more weight. When by yourself, it is difficult to push yourself to the point of muscle exhaustion, but this is necessary for tone and progress. Pain is weakness leaving the body!
- BREATHE – Never EVER hold your breath. On every lift (repetition) exhale and inhale on every lower.
- HAVE FUN!!! There is nothing quite like the feeling after a great workout – you’ll feel great about yourself, confident and sexy
*Below are supersets, meaning 1A you do as many pushups as possible, then immediately do seated rows without resting between. Repeat 3 times (3 sets total). There is not much rest between sets in an effort to keep your heart rate up and burning more calories (and using your time more effectively)
Monday – Chest & Back
1A – Push ups – 3 sets of as many as you can do – start with traditional push up, 2nd set do military push up, 3rd do wide push up
1B – Seated Row OR lawnmowers with alternating arms- 3 sets
45 seconds rest
2A – Wide arm pull ups (or Lat pull down) – 3 sets
2B – Incline Press – 3 sets
2C – Chin ups (make it a goal to be able to eventually do 10 chin ups without assistance)
30 seconds rest
3A – Cable cross over OR Dumbbell fly – 3 set
3B – Cable cross for back OR bent over fly – 3 sets
Finish with 15 minutes of intense ab workouts (if you need ideas, there are a ton of exercises on YouTube) and back extensions (I am a BIG fan of the Roman sit up 3 sets of 15 with weight)
Show off that killer back!
Tuesday – Cardio
Take a class, do plyometrics, anything that is intense, but enjoyable (makes it much easier to do). If you do an activity on your own, such as biking, running, swimming, etc. use the training guide below. It doesn’t matter the activity, as long as you get your heart rate up for AT LEAST 30 minutes over 125 BPM.
5 minute warm up – intensity level 5
1 minute – intensity level 6
1 minute – 7
1 minute – 8
1 minute – 9
REPEAT (6-9) 3 more times
1 minutes (minute 22) intensity level 10 (FULL SPRINT)
5 minutes – cool down – intensity level 5
Wednesday – Legs
1A – Leg press OR squat – 3 sets
1B – Lying Leg curl – 3 sets
Rest 1 minute
2 – Stationary lunges with weights – 3 sets, switch legs each set
Rest 2 minutes
3A – Seated Leg Curl – 3 sets
3B – Step-ups – 3 sets
Rest 1 minute
4A – Stiff legged dead lift – 3 sets (this is an AMAZING butt, hamstring and back workout, however form is imperative. Please make sure you do this properly so as to not hurt your back or knees)
4B – Calf raises – 1st set of 15, toes point in, 2nd set of 15, toes point straight, 3rd set of 15, toes point outward
Finish with 15 minutes of intense ab workout
Thursday – Cardio
Friday – Shoulders and arms – all 3 sets
1A – Seated DB overhead press
1B – Seated DB curl
Rest 60 seconds
2A – Up right rows
2B – Chair dips
Rest 60 seconds
3A – Standing bar curls
3B – Tricep press down OR Overhead extension
Rest 30 seconds
4A – DB Lateral Raise
4B – Hammer curls up, side curl down
Finish with 15 minutes of intense ab/back workout
For arms that get noticed
Saturday – Yoga or stretch
Sunday – REST
By: Melissa Coglianese
http://about.me/melissacoglianese
Check out her blog: http://wanderlustfullife.wordpress.com
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I created this blog for all of you to follow my "healthy" lifestyle that I try to maintain- emphasis on the TRY. I hope every single reader finds something inspiring and positive out of this blog leading to living happier and healthier lifestyles.
