Well my friends, this is the last workout we have together, I am so sad! I hope you all have had a great time and seen some fabulous results. Keeping focused and enduring to the end is a big accomplishment and I hope you continue on with your fitness and lifestyle journey. Now time to get in gear and make this last workout (with weights) count. We are working our Chest and Triceps today and at the end we are going try and hammer out as many pushups as we can to really burn out those chest and tricep muscles. We are still doing 3 sets, Set 1: 1×10/5, rest, Set 2: 1×10/10 rest, Set 3: 1×20 reps. Make sure you are only resting between sets not reps. You can pause for a brief moment once you do your first 10 reps, then go back at it and finish the next rep count. Try to keep the weight heavy and push through the burn. Today we have 60 minutes of cardio, I am doing 30 on the stairclimber and 30 on the treadmill. Do what works for you, but make sure you DO IT! Pound that post workout shake to fill those muscles with protein before you do your cardio. Remember working out and eating right are a lifestyle, something that helps make you feel good from the inside out. Eating well and working our go hand in hand and I hope you will continue to push yourself, set new goals, and feed your body not your face. The final 2 days of this program are 60 minutes of cardio and 300 ab ball twist! Time to Shred!
Hey Shannon. I messaged you a few weeks ago and talked with you about when I started the ten week plan I gained 4 pounds. You told me not to worry lol so I have kept going and doing the workouts and eating right too but I still can’t seem to lose the weight. I absolutely love your walkouts but Is there something I am doing wrong. I use my fitness pal to help keep track of my calories and I am eating about 1500 calories a day. Any advice would be greatly appreciated!! thank you 🙂
Just remember that muscle is denser than fat. Try not to focus on the number on the scale but rather how your clothes are fitting, and how much stronger you are getting. Sometimes we are gaining muscle and strength and the scale doesn’t budge or even goes up!
Just found your blog and I love it!! What’s some advice/inspiration to new weight lifters that are a little intimidated to get started?
Hi Danielle,
How are you? I am so happy you found my blog and are enjoying it! YAY!! My advice is simple, we all have to start somewhere, even all those in the gym who “know” what they are doing had to start somewhere. I understand the intimidation factor, but turn that into drive and determination. If we all new what we were doing, then we would never learn. I still am learning and understanding new things about weight lifting and body composition everyday. Just getting started is the hardest part, but once you do you will love it!!
Shannon 🙂
love the workouts, only wondering what you mean by 1×10/5, 1×10/10??
Lina,
How are you? So what I mean by your question is this. Each set for that particular exercise will consist of you doing, using your examples in your question 10 reps heavy, pause-2-3 seconds drop the weight slightly and do 5 reps (1×10/5), then you will rest for 30 seconds and do 10 reps heavy, pause-2-3 seconds and do 10 more reps either with the same weight or lighten it just a little (1×10/10). If the exercise requires 3 sets you will do that same thing 2 more times for that exercise. Does that make a little more sense?
Shannon 🙂
Can you give me some advice for my “cheat days”? I’m super strict with my food M-F(1200 calories). I eat very clean and workout 1-1/2 hrs everyday during the week (weight 45min/cardio 45min). But Ive always struggled during the weekend. I like to have a few glasses of wine on the weekends and then my sweet tooth kicks in…big time! My whole body has really leaned out, but I am still carrying extra weight in my stomach. Ive always been self conscious of my flabby stomach so could you give it to me straight and tell me if I need to give up my cheat days? Or what all I need to change to make a difference to lean my stomach out!
Thanks so much!!:):)
I was using your 10weeks yo fitness plan. Is that no longer available?
Nadine,
Hi, that is great you are doing the 10 week program. I have changed my site a bit and now give people the option to join my team fro $29.99/month and have full access to all my premium workouts. So I hope you will continue on and join, would love to have you.
Shannon 🙂