30 Days Out: Craig Capurso's Extreme Cut Trainer Day 21

Enjoy your rest day today. Get in some carbs and take a break from the weight training. If you need to do some extra cardio, spend 30 minutes or so on the treadmill!

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Current Weight Day 21: 220 Pounds

Feed your muscles with some carbs today. You'll look fuller and feel more energized. It's crunch time, though, so make sure you're not doing anything dumb like eating slice of pie or drinking a milkshake. Today is just as important as any of your training days, so keep the carbs clean.

Because I need to do a little extra work on my physique, I'm doing a couple fitness classes instead of resting completely today. Do what you have to do to make the progress you want!

Success Tip Track your progress

Tracking your progress is a crucial part of being successful, no matter what program you're on. Thirty days isn't much, but it's definitely enough time to see some serious changes in your body. Here are some great ways to keep tabs on your progress.

  • Take progress photos. You don't have to take photos every day, but weekly ones will work great to track your changes. When you can see those changes in your physique, you can use them as motivation fuel.
  • Get your body fat checked. If you're going to someone to check your body fat with calipers, make sure you stick to the same person. Consistent measurements are really important, so make sure the same hands and the same calipers are checking your body fat every time.
  • Keep a training log. Write down your initial goals and how you plan to achieve them. From there, keep a journal about each workout. Write down how much weight you used, how much cardio you did, and how you felt during the workout.
  • 30 days out Day 21
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