If your energy levels are low and you're feeling depleted, take today completely off from exercise and focus on recovery. If you're an advanced athlete or really want to push your results, perform the cardio and core workout below!
Not sure if you need a day off? If you have two or three of the following symptoms, you should probably rest and build some energy for tomorrow's training session.
1. Are you having trouble sleeping?
If you've spent the last couple nights tossing and turning—even if you felt exhausted when your head hit the pillow—you're probably in need of some down time.
2. Are you constantly in a bad mood?
Overexercising can mess with your hormones. If you're normally a happy person and have felt chronically down or anxious for the last few days, spend today resting.
3. Do you feel exhausted all day?
You should feel tired after you've completed a difficult workout, but feeling constantly exhausted for periods of days can mean that you are taxing your body beyond a healthy level. Take the day off.
4. Are you sick?
Intense workouts are hard on your body. Doing many, many intense workouts without resting appropriately can actually compromise your immune system. If you're feeling like you're getting sick, don't suck it up and hop on the bike—rest!
5. Are your workouts bad?
If you've struggled to or were unable to finish the last couple of workouts, you may need to take a break. If you can't bring your all to every single workout, you won't see the best results.
6. Are you constantly in pain?
Soreness is one thing, constant debilitating pain is quite another. If the pain is such that you can't get through the day without wincing every time you move, you could need a rest day.
To begin your cardio session, warm up for 5 minutes on the treadmill, bike, or trail. After this brief warm-up, perform 30 minutes of high-intensity interval cardio. Base the intensity of each interval on how you feel. The intense intervals could be 15-second bursts or two-minute increases in tempo. Mix things up to keep each workout fresh, improve your cardiovascular endurance, and increase your anaerobic threshold.
The abdominal circuit should be performed three times per week. It's scheduled at the end of day one, day three, and day five. If you're using day three as a rest day, perform the abs circuit at the end of the workout on day four or six.
Elite Body Meal Plan
Check out the table below to see what Erin eats on a daily basis. You don't have to follow these meals exactly, but take some cues from Erin's template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don't skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.
Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn't ever feel deprived or hungry.