Gridiron Challenge Workout and Nutrition

November 5, 2012

The goals of this exercise program are to improve strength, power, agility, and endurance. Different types of exercises will be included in the challenge for this month. There will be 3 days per week of strength and endurance training, 2 days per week of agility training, and 2 rest days (with the option of using 1 rest day as an active recovery day). We will be posting workouts and exercises along the way. In addition to workouts, we will also be posting ideas for nutritious snacks and meals. Though the goals of this program are improved strength, power, agility, and endurance, improvements in health, and possible weight loss (or healthy weight gain, depending on how much and what you eat, and how intense your workouts are) are also likely to occur.

The 3 days of strength and endurance workouts will include straight sets, supersets, HIIT and Tabata training, and bodyweight exercises. The 2 days of agility training will include movements with directional changes (such as front, back, left, right, and diagonal), plyometric exercises, box and dot drills, cone drills, ladder drills, hurdles, shuttle runs, stair drills, and more. In addition, I plan to incorporate a bit of flexibility work into the routine through yoga, Pilates, or simple stretching.

In regard to nutrition, there are no major changes since the previous plans. Eat 5-6 small meals per day. Eat lots of fruits and vegetables, whole grains, and lean protein. Include nuts, seeds, healthy fats/oils, and low fat dairy. Drink plenty of water. Of course be mindful of your food allergies and speak with a dietician and your doctor prior to changing your diet, and regarding any special diet needs that you may have. For weight loss, you want to take in less calories than you put out, and for weight gain, you will want to take in more calories than you put out. This is a delicate balance, and you don’t want to eat too much or too little, hence why working with a healthcare professional is imortant. It is important to lose or gain weight in a safe manner. For that reason, it is important to monitor body fat percentage, blood pressure, and heart rate, as well as body weight. It is also important to monitor cholesterol, blood sugar, and other important health indicators through regular doctor visits.

Today, myself, and my clients are going to get started with the fit test. Workouts and other information to come!

Disclaimer: Changes to diet and exercise should be monitored by a trained professional. The information on this site is for informational and entertainment purposes only.

~ Cece

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