Watch my update from last week as I’ve dropped down to 12.8% body fat, down 2% body fat from 3 weeks ago! Watch to see some of the arm exercises that I do as part of my training. Shoulders and arms are supposedly my best body parts. Triceps are very fun for me to workout but biceps are a bit boring to me.
Not much changed this week from the week prior. My diet stayed the same at 1600 calories with high protein at 225gm and varying levels of carbs and healthy fats. All dependent on the energy I use that day. 100-125 gm carbs.
For more on my diet strategy, click here:
Still doing double AM/PM sessions to split up the cardio to maintain my muscle mass. BCAA is a key supplement for preserving my muscle and I also consume 10gm of it after my AM workouts for every 2 hrs until my first lunch meal. I love intermittent fasting!
HIIT – High intensity interval training plays a role for only 5 mins when I have enough energy prior to my steady state low intensity fat burning cardio.
1) Kettlebell swings 3×20
2) Rowing 1000 meters (love CrossFit for teaching me this!)
I’ve done a poor job at ab twists exercises, physical therapy exercises, and really killing my abs. I need to pay attention to the abs and cardio this coming week!
ARMS (Start time 2:30)
Check out some of my arm exercises for triceps and biceps.
Triceps:
1) Dips (Weighted)
Superset Triceps Rope Pushdown
2) One Arm Reverse Tricep Cable Pulldowns
Superset Skull crushers (French Curls)
3) Close Grip Bench Press
4) Bench Dips (Weighted)
5) One Arm Cable Tricep Extension (Behind the Head)
Biceps:
1) Standing Barbell Curl (very standard for building mass / muscle size)
2) Reverse Grip Pull-ups (great to do these before barbell curls!)
3) Incline Dumbbell Curls (Love these in all variations for definition)
4) One Arm Incline Preacher Curl
5) Double Biceps Cable Curl …These just look cool because you can see your guns pop 😉
… an exercise not shown that I actually do like is single arm cable bicep curls facing AWAY from the weights
There’s nothing crazy about most of these exercises. You don’t always have to be creative. Do what works, just make sure you use correct form and really focus on the mind muscle connection to get that contraction! 🙂
Next WED: Getting CUT & SHREEDED… and Weekly progress update of course!
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Abs Workout – 6 weeks out
Posing Practice – 8 weeks out
Daily Regimen – 9 weeks out
Intensity & Mindset – 10 weeks out
Cardio HIIT & Steady State 11 weeks out
Strong Woman Heavy Weightlifting 12 weeks out
Diet / Weight Loss – Bodybuilding Competition 13 weeks out
See my Intro/Background Video 14 weeks out
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Hi I’m Mimi! My goal is to help you discover new ideas & strategies to apply to your own eating and fitness goals.
EAT Not Diet helps people who want a sexy, toned body to lose weight, keep it off, and improve their lives through nutrition and lifestyle wellness coaching.
There is no one magical diet that works for all! Diets are broken!
BIO: Founder & CEO of EAT Not Diet, 3x Nationally Qualified Bodybuilder in NPC Figure Division, Netflix Ultimate Beastmaster Team USA, NBC American Ninja Warrior, Fitness Nutrition Specialist, Certified Coach Practitioner – Lifestyle Wellness, Huffington Post Blogger, Team BPI Sports YouTube Reviews, and Fitness Model with 15 yrs experience as a food loving meathead 🙂 Isopure “More Than Muscle” Semifinalist. Transformation Winner for Hydroxycut Nutrition and Muscle & Fitness Hers Magazine. Featured in FLEX Bodybuilding Magazine and Natural Bodybuilding & Fitness Magazine.
www.EATNotDiet.com
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Schedule: Bi-weekly on Wednesdays. Additional videos periodically.
