Picked up a healthy little cushion in the last few months?
No problem, we've got you covered. Follow these basic phases and you'll be shedding the pounds like a short haired dog sheds, well, short hairs.
Essentially what you're going to do is start light for ten days, with a little fasted exercise in the morning, then kick it up a notch by adding some muscle building on alternate afternoons or evenings, and finally you're going to switch into high gear with full body and cardio workouts replacing the moderate building. Sound easy? It actually kind of is, if you stick to it.
Here's your three phase plan to get back to svelte:
PHASE ONE: CASUAL CARDIO
Nothing crazy about this phase, in fact the whole idea is to sort of ease your body into things.
Every morning for ten days, before you eat anything, do some basic, strenuous exercise for about twenty to sixty minutes. No need to give yourself a heart attack. Even twenty will do the trick, but push to the hour if you can. It will help if you don't eat for two hours before you go to bed the night before, and a morning cup of tea or coffee can also be useful to jumpstart the burning. Stay active for the rest of the day, but don't do any more working out.
The ideal heart-rate for this morning activity (you can choose whatever you like: jog, bike, kick things, whatever) is your lactic acid threshold minus 20bpm. If you don't know what that threshold is for you, find out by warming up on a bike for ten minutes, then measure your heart-rate while going full out for a straight twenty minutes (make sure whatever speed you choose pushes you hard but is also sustainable the whole time). Take the average of those measurements and subtract twenty. This is your lactic acid threshold, plus or minus three.
PHASE TWO: LIGHT BUILDING
For the next ten days, keep the morning burn on simmer, but add an afternoon or evening workout every other day.
Run through a routine for this slightly stepped up exercise. Vary the forms you use to hit different groups:
15-20 pushups, then half a minute to a minute of calisthenics, then 15-20 squats, then another calisthenics blast, then 15-20 pull-ups or rows, then another calisthenics rush, then 15-20 lunges, and a final calisthenic burst.
Run this whole thing on repeat four to six times, or for 20 to 40 minutes.
PHASE THREE: FEEL THE BURN
For the last ten days, kick things into high gear. Keep those morning burning sessions, but now switch out the mid-level workouts for high intensity, full body routines:
20 Woodchoppers (10 per side), then 10 Turkish Get-Ups (5 per side), then 20 Single Leg Deadlifts (10 per side), then 10 Cleans, and finally two minutes full-out cycling.
Rinse and repeat this for the about 20 to 40 minutes.
Execute these three phases, and provided you're not filling your off hours with McRibs and Nuggets, you stand to see a loss of between eight and sixteen pounds in one single month.
So, what are you waiting for? Get to burning!