Transformed: Week 9, Day 58 - Push/Challenge Workout

Conventional wisdom can be wrong as often as right in the world of health and fitness. Here's a myth you need to avoid, to go along with today's challenge workout!

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Nutrition myths

When it comes to nutrition, false or misleading information seems to be everywhere. The worst part? Most of these claims come from nutrition "experts" with millions taking their word as gospel! For this reason, it can be extremely difficult to determine what's accurate and what's nothing more than a bunch of gibberish. Here's one sterling example.

Carbs at night will make you fat

Most of us are less active in the later hours of the day, so it seems reasonable to think that your body will store excess carbohydrates as fat because you're not using them for energy. But the reality is that your metabolism isn't much different at night than it is during the day.1,2

A 2011 study examining the effects of carb timing found that participants who ate 80 percent of their total carbohydrate intake at night lost significantly more weight and body fat than the group who ate their carbs throughout the day.3 Additionally, the group that feasted on carbs at night reported feeling less hunger.

Don't fear carbs at night. While we're not suggesting you finish every day with a slice of cake, a little bit of carbs coupled with some protein will not only help you go to bed with a happier stomach, but you'll help your muscles grow and recover faster.

For more information, check out "10 Nutrition Myths Debunked" by Bodybuilding.com's science editor, Krissy Kendal, and Dymatize chief science officer, Dr. Rob Wildman.

Day 58: Push
1

Barbell bench press

4 sets of 10, 8, 6, 6, reps, increase weight with each set and rest 2 minutes between sets
Barbell bench press Barbell bench press

2

Dumbbell incline press

4 sets of 8-10 reps, rest 60-90 sec. between sets
Dumbbell incline press Dumbbell incline press

3

Dumbbell shoulder press

4 sets of 8-10 reps, rest 60-90 sec. between sets
Dumbbell shoulder press Dumbbell shoulder press

4

Lateral raise

4 sets of 10 reps; last 2 sets are double dropsets, rest 60-90 sec. between sets
Lateral raise Lateral raise


5

EZ-bar skullcrusher

3 sets of 10 reps, rest 60-90 sec. between sets
EZ-bar skullcrusher EZ-bar skullcrusher

6

Triceps push-down

4 sets of 10 reps, last 2 sets are double dropsets, rest 60-90 sec. between sets
Triceps push-down Triceps push-down


Day 58: Challenge

Circuit 1: 4 rounds
1

Burpee

AMRAP in 20 seconds, rest 10 seconds
Burpee Burpee

Plank

AMRAP in 20 seconds, rest 10 seconds
Plank Plank

Circuit 2: 4 rounds
2

Goblet squat

AMRAP in 20 seconds, rest 10 seconds
Goblet squat Goblet squat

Shoulder press

AMRAP in 20 seconds, rest 10 seconds
Shoulder press Shoulder press

Circuit 3: 4 rounds
3

Burpee

AMRAP in 20 seconds, rest 10 seconds
Burpee Burpee

Wall sit

hold for 20 seconds, rest 10 seconds
Wall sit

Circuit 4: 4 rounds
4

Single-arm kettlebell swing

AMRAP in 20 seconds on one arm, rest 10 seconds, switch arms for second part of the circuit
Single-arm kettlebell swing Single-arm kettlebell swing




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