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If you're aiming to shed weight and sculpt your body for the summer season☀️, it's essential to adopt a balanced approach that combines proper nutrition🌯, consistent exercise👟, and lifestyle habits 🧘 conducive to your goals.
Here's a roadmap 🗺️ to help you achieve your desired results in the next three months:
☀️Set Clear Goals: Define your specific weight loss and muscle development targets for the next three months. Having clear, measurable goals will help you stay focused and motivated throughout your journey.
☀️Nutrition Optimization: Focus on consuming whole, nutrient-dense foods while controlling portion sizes. Incorporate plenty of lean proteins, fruits, vegetables, whole grains, and healthy fats into your diet. Avoid sugary snacks, processed foods, and excessive calorie intake.
☀️Caloric Deficit: To lose weight, you need to create a caloric deficit by consuming fewer calories than your body expends. Aim for a moderate deficit of 500-750 calories per day, either through dietary changes or increased physical activity.
ℹ️Honestly, many of my fitness partners and I have found that intermittent fasting is the most effective way to enter a calorie deficit. Intermittent fasting involves cycling between periods of eating and fasting, which can help control calorie intake.
ℹ️For example, you might eat during an 8-hour window and fast for the remaining 16 hours of the day.
ℹ️Regarding calorie intake, it's important to calculate your individual needs rather than relying on generalized advice.
ℹ️Online calorie deficit calculators can provide personalized recommendations based on factors like weight, height, activity level, and goals.
ℹ️However, it's crucial not to overestimate these factors or aim for rapid weight loss, as it can be harmful. Weight loss should be approached gradually to avoid injury and ensure sustainable results.
⭐️(See bottom of description for more in-depth explanation about burning calories.)
☀️Regular Exercise Routine: Incorporate a combination of cardiovascular exercise and strength training into your weekly routine. Aim for at least 150 minutes of moderate-intensity cardio (e.g., brisk walking, cycling, swimming) per week, along with two to three days of strength training targeting all major muscle groups.
☀️Strength Training: Resistance training is crucial for building muscle mass and boosting metabolism. Focus on compound exercises like squats, deadlifts, lunges, bench presses, and rows to maximize muscle activation and calorie burn.
☀️Progressive Overload: Continuously challenge your muscles by gradually increasing the intensity, weight, or volume of your workouts over time. This principle of progressive overload stimulates muscle growth and adaptation.
☀️Stay Hydrated: Drink plenty of water throughout the day to support hydration, digestion, and overall metabolic function. Aim for at least 8-10 glasses of water daily, and avoid sugary beverages and excessive alcohol consumption.
☀️Adequate Rest and Recovery: Ensure you're getting enough quality sleep each night to support muscle repair and recovery. Aim for 7-9 hours of sleep per night and prioritize relaxation techniques like meditation or gentle stretching to manage stress levels.
☀️Consistency is Key: Stay committed to your plan and remain consistent with your nutrition and exercise habits. Results may not happen overnight, but with dedication and perseverance, you can make significant progress toward your goals by summer.
☀️Seek Support and Accountability: Consider working with a certified personal trainer or nutritionist to help tailor a program specifically to your needs and provide guidance and accountability along the way. Additionally, join online communities or find workout buddies to share your journey and celebrate milestones together.
❤️By following these steps and staying dedicated to your fitness and nutrition plan, you can increase your chances of slimming down and achieving noticeable muscle development in the next three months, just in time for summer.
✨Remember to be patient with yourself and celebrate your progress along the way!
👙☀️🍉🕶️⛱️👙☀️🍉🕶️⛱️👙☀️🍉🕶️⛱️👙☀️🍉
Example workout schedule:
🦵Day 1: Legs
Squats: 4 sets x 8-10 reps
Romanian deadlifts: 4 sets x 8-10 reps
Walking lunges: 3 sets x 12 steps each leg
Leg press: 3 sets x 10-12 reps
Calf raises: 3 sets x 15 reps
🔥Day 2: Core and Stretching/Yoga/Active Recovery
Planks: 3 sets x 30-60 seconds
Russian twists: 3 sets x 15 reps each side
Bicycle crunches: 3 sets x 20 reps
Cat-Cow stretch: 5 minutes
Child's pose: 5 minutes
Downward-facing dog: 5 minutes
🦋Day 3: Upper and Lower Back & Biceps
Pull-ups: 4 sets x 6-8 reps
Bent-over rows: 4 sets x 8-10 reps
Face pulls: 3 sets x 12-15 reps
Barbell curls: 3 sets x 10-12 reps
Hammer curls: 3 sets x 10-12 reps
🍑Day 4: Glutes
Hip thrusts: 4 sets x 10-12 reps
Bulgarian split squats: 3 sets x 10 reps each leg
Glute bridges: 3 sets x 12-15 reps
Cable kickbacks: 3 sets x 12-15 reps each leg
Donkey kicks: 3 sets x 15 reps each leg
❤️Day 5: Chest and Triceps
Bench press: 4 sets x 8-10 reps
Dumbbell flyes: 3 sets x 10-12 reps
Tricep dips: 3 sets x 10-12 reps
Skull crushers: 3 sets x 10-12 reps
Push-ups: 3 sets x max reps
🍑Day 6: Glutes and Core
Sumo squats: 4 sets x 10-12 reps
Cable crunches: 3 sets x 15-20 reps
Side plank with leg lift: 3 sets x 12 reps each side
Fire hydrants: 3 sets x 15 reps each leg
Russian twists: 3 sets x 20 reps
💤Day 7: Rest
Remember to warm up before each workout and cool down/stretch afterward. Also, listen to your body and adjust the intensity and volume as needed. It's essential to incorporate rest days to allow your muscles to recover and grow.
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Here's a list of 10 workouts for each muscle group:
🍑Glutes:
Squats
Hip thrusts
Deadlifts
Lunges
Bulgarian split squats
Glute bridges
Cable kickbacks
Donkey kicks
Sumo squats
Step-ups
🍗Quads:
Leg press
Leg extensions
Front squats
Hack squats
Box jumps
Walking lunges
Leg press machine squat
Leg press machine hack squat
Smith machine squats
Pistol squats
🍖Hamstrings:
Romanian deadlifts
Hamstring curls
Good mornings
Glute-ham raises
Stiff-legged deadlifts
Cable pull-throughs
Single-leg deadlifts
Kettlebell swings
Swiss ball hamstring curls
Nordic hamstring curls
🐮Calves:
Calf raises (standing)
Calf raises (seated)
Calf press on leg press machine
Donkey calf raises
Jump rope (calf jumps)
Box jumps (calf focus)
Smith machine calf raises
Dumbbell calf raises
Toe taps
Standing calf raise machine
🌴Triceps:
Tricep dips
Tricep pushdowns
Skull crushers
Close grip bench press
Overhead tricep extensions
Tricep kickbacks
Diamond push-ups
Rope tricep pushdowns
Bench dips
Tricep rope overhead extensions
🦋Upper back:
Pull-ups
Rows (barbell, dumbbell, or cable)
Face pulls
Lat pulldowns
T-bar rows
Seated cable rows
Bent-over rows
Inverted rows
Single-arm dumbbell rows
Chest-supported rows
💥Lower back:
Deadlifts
Hyperextensions
Superman exercises
Good mornings
Romanian deadlifts
Cable pull-throughs
Bird dogs
Reverse hyperextensions
Swiss ball back extensions
Single-leg deadlifts
✨Abs:
Planks
Russian twists
Bicycle crunches
Hanging leg raises
Mountain climbers
Reverse crunches
Cable crunches
Decline sit-ups
Flutter kicks
Woodchoppers
💪Biceps:
Barbell curls
Dumbbell curls
Hammer curls
Preacher curls
Concentration curls
EZ bar curls
Incline dumbbell curls
Cable curls
Reverse curls
Spider curls
❤️Chest:
Bench press
Dumbbell flyes
Push-ups
Chest dips
Cable crossovers
Incline bench press
Decline bench press
Chest press machine
Dumbbell pullover
Pec deck machine
Examples of active recovery exercises to consider:
🧘Yoga or Pilates sessions to improve flexibility and core strength.
🏊♂️Swimming or light aquatic exercises to alleviate muscle soreness and promote circulation.
🚴♂️Cycling at a leisurely pace to increase blood flow and facilitate recovery.
🛞Foam rolling or using a massage ball to release tension in muscles and improve mobility.
🥾Walking or gentle hiking to promote active recovery while enjoying nature.
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Questions about calories, I get these a lot so here’s a general overview:
The number of calories burned during a workout can vary significantly depending on factors such as intensity, duration, body weight, and individual metabolism.
However, a general guideline is to aim for a calorie deficit of 500 to 750 calories per day to effectively lose weight over time as I said above.
In terms of calories burned during exercise, it's challenging to provide an exact number as it depends on the specific activity and the intensity at which it's performed.
For example, a high-intensity interval training (HIIT) session may burn more calories in a shorter period compared to a moderate-intensity steady-state cardio workout.
As a rough estimate, a 30-minute session of moderate-intensity cardio (such as brisk walking or cycling) may burn around 150-250 calories for an average-sized individual.
Meanwhile, a 30-minute session of HIIT or intense resistance training could potentially burn 300-500 calories or more.
To effectively see progress over a three-month period, it's important to focus on consistency in both diet and exercise.
Creating a sustainable calorie deficit through a combination of dietary changes and increased physical activity is key.
It's also crucial to monitor progress not just in terms of calories burned during workouts, but also overall changes in body composition, energy levels, and fitness improvements.
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