Today, you'll be doing 26-30 minutes of cardio at the gym, so be sure to get that finished as soon as you can.
If you build up a good habit of doing your cardio training on a regular basis, you'll start looking forward to it, and enjoying the way it makes you feel.
Week 6, Day 36 Cardio, Fit Recipes & The Perfect Workout Partner
Watch the video: 2:55
Moving forward into Week 6, you may want to begin skipping workouts. If you have made it this far without skipping any workouts, congratulations!
On the other hand, if you're one of the ones that's starting to miss some workouts, no worries - let's get you back on track. Since we want to make sure skipping a workout doesn't happen, we need some quick techniques to help you stay motivated.
Here are a few techniques that work great for me:
1 Make Sure You Get Feedback
Talk to someone you trust about your progress and make note of their comments. When other people begin noticing changes in your body, it reminds you that your hard work is really paying off.
Better yet, include close family members or friends in your program if you can. Everyone can benefit from one another when working together.
2 Take Your Measurements Again And Again
Be sure to do this regularly throughout the program, because even though your weight may not change, your measurements might.
If you're noticing your fat loss, then you know you're on track, but it's still important to do your measurements once a week.
3 Find A Workout Partner
This will help to keep you accountable, so you can push and encourage one another during training.
Don't be afraid to invite someone to work out with you!
4 Place Your Focus On A Positive Future
If you're constantly dwelling on past mistakes, it can be difficult to make positive changes and move forward.
If you think in the present, you'll be moving forwards all the time - not hung up on past mistakes.
Motivation is something that you may struggle with, but if you take care to implement these simple strategies, pretty soon it will come to you naturally.
Your recommended meal this week is Mediterranean Sandwiches. I love this recipe because it combines taste, healthy nutrition, and convenience, and fits perfectly into the Lean Body Nutrition Program.
This meal fulfills the rule of thirds with a great protein source, carb sources and vegetables. To learn how to make these foods check out the complete recipes in the Lean Body Recipes Guide.
Download the full guide to see even more great tasting Lean Body Meals.
Estimated Prep Time: 10 min
Estimated Cook Time: 10 min
Makes 2 servings
The chicken can be freshly grilled, or use roasted chicken you have in the fridge.
- Whole-Grain Focaccia Bread or 4 slices any other crusty Whole-Grain Bread
- Olive Oil
- 1 roasted Red Pepper from the jar, drained and well sliced
- 1 Portabella Mushroom Cap, wiped clean and sliced
- 6 black Greek Olives, pitted and chopped
- 1/4 small Red Onion, sliced
- 1 large cooked boneless, skinless Chicken Breast, sliced on the diagonal
- 1 tbsp soft Goat Cheese
- Large skillet
- Slice the foccacia to make 2 sandwiches. Brush with a little olive oil on the cut side and set aside.
- In a large skillet, drizzle a little olive oil. Heat over medium-high heat, then add the pepper, mushroom, olives, and onion. Cook, stirring frequently, until the onion is crisp and tender. Add the chicken and toss together. Remove from skillet and set aside.
- Place the bread in the skillet, oiled-side down, and grill for 2 to 3 min. Remove and spread the goat cheese on each slice. Top with the chicken and vegetable mixture.
Mediterranean Sandwiches PDF (78 KB)
Active Rest Day - Cardio
- Minutes 1-2: Level One (Easy resistance)
- Minutes 3-5: Level Two (Moderate resistance)
- Minutes 6-9: Level Three (Difficult resistance)
- Minutes 10-11: Level Two
- Minutes 12-15: Level Three
- Minutes 16-17: Level Two
- Minutes 18-21: Level Three
- Minutes 22-24: Level Two
- Minutes 25-26: Level One
That's it. Make sure you complete your 30 minutes of cardio for the day. The next episode will cover your back and biceps workout.