Most brides are interested in showing off their arms on their big day. The only way to have them in ‘tip top’ form is to keep your body fat in your ideal range and strength train for definition. Building muscle mass takes time and so last minute attempts aren’t usually very successful. For optimal results 3-4 months of focused training is needed.
This week I am covering part 2 of the bridal workout. If the bride has been performing last weeks blitz for 4 weeks or more she is ready to start a chisel program for her upper body however, it’s worth it to take a moment to review your diet at this point. Lean & clean eating is essential to keep body fat low. Focus on minimizing sugar by reducing alcohol, pop, sweet drinks, candy, desserts and foods with more than 8 grams of sugar per serving. Aim for drinking 2- 3 litres of water as you move through your day, keep sodium intake low and try to eat protein, fruits and vegetables as your main staples. Post workout meal is important, try to eat within 30 minutes to 2 hours of your workout to refuel and aid muscle repair and growth.
The upper body bridal workout is meant to be serious. Higher load and lower reps to facilitate strength and hypertrophy. Set your weights so that you can perform 8-12 reps your first set with good technique and form. Sets 2-3 should be around 6-10 reps if the weight is appropriate. When lifting heavier weights technique is everything. If you are unsure ask for help and having a partner to workout is helpful for spotting difficult lifts. Breathing rhythm is also critical. Exhale on the hardest part of the lift. For example, when performing a pushup inhale on the way down and exhale on the way up against gravity.
Pre-wedding upper body challenge is designed to be performed 3 days per week alternating with lower body and cardiovascular training. Keep a training log to record weight and reps. Example week: upper body program Mon/Wed/Fri, legs Tuesday, cardio Thurs/Sun, rest Saturday.
Pre-wedding upper body challenge
a] Pyramid set of pushups and chin-ups. Perform 20, 15, 10 reps of each alternating between exercises without rest intervals. Eg. 20 pushups, 20 chin-ups, 15 pushups, 15 chin-ups, 10 pushups, 10 chin-ups. Use a chin-up assisted universal or a super band for chin-ups or partial range of motion chin-ups if unable to perform full chin-ups.
b] Superset #1 Incline chest [Pec] flyes, shoulder press and tricep kickbacks. 3 sets
c] Superset #2 High lat pulldowns, reverse flyes and bicep concentration curls. 3 sets
d] Superset #3 Tricep presses off medicine ball, Incline reverse core curls [curl knees in] and side plank [45 sec each] 3 sets
Stretch chest, back, shoulders, triceps and biceps after your training. Next week I will cover a cardio attack program that will take your cardio fitness to the next level!
What will you conquer today? Start dreaming, set your fitness goals & conquer them.
Kind regards, Tracie
Tracie is a master personal trainer, global fitness columnist, author, presenter and award winning entrepreneur. Winner of the 2015 Women in Business Award and 2016 Kingston This Week, Bronze medal winner for best personal trainer!
Start planning ahead for your wedding! On Sunday October 2, 2016 Conquer Training will be attending the Kingston Wedding show at the 1000 Island Sportsplex! Stop by between 11am- 4:00pm to see our booth and win great prizes from businesses all over Kingston! Don’t miss the fashion show at 2:30 to pick out your dream dress – don’t worry we’ll help you look gorgeous in it! www.conquertraining.guru and www.conquereducation.guru.