Ok time for my new programme up until the end of this month.
The new programme is designed to progress on from the one from the last 5 weeks.
So heres the new schedule summarised:
- 1 Strength training session per week ( 2 sets of 6 reps)
- 2 muscle endurance sessions per week (whole body approach and the rep range being 20-25 with two sets).
- 3 High Intensity Interval Training sessions per week no longer than 20 minutes each.
- Stretching and flexibility minimum 4 times per week, developmental stretches held for 30 seconds. Incorporating yoga moves on each session.
- Practice kickboxing techniques throughout the week, in particular head kicks.
It may seem like a lot to do but in fact its less than last month in terms of time, although the intensity is increased with the strength session. Also i will be incorporating more compound exercises (exercises which use multiple joints as opposed to isolation, like doig a squat followed by bicep curl as opposedd to just the bicep curl machine only).
The three gym session per week will take no longer than 1hour and 15 mins and thats including a good stretch at the end.
The last few months have been focused on gaining muscles mass and the next five weeks are aimed at increasing strength and shedding the last couple of pounds of unwanted fat.
I will be paying strict attention to the food i eat aswell, keeping unwanted calories down to an absolute minimum and aiming for a calory deficit of around 300Kcals a day, yet at the same time making sure i am taking in the correct amount of protein so as not to lose muscles mass.
