Staying flexible with your workouts
No matter how well-prepared you are, there are times when even your best-laid plans will break down. If you want to make this a lifelong transformation, you'll have to learn to deal with the unexpected. Being "on plan" 100 percent of the time is just not going to happen.
Every once in a while, you may have to skip a workout—maybe even this one. When that happens, your goals aren't going to take a leap off a cliff. Continue to eat smart and get right back into the gym when you can. If you feel like you must do something today, well, do something! Jump rope, do push-ups, take an online yoga class, do one of the "bonus" workouts in this program—there are options. If they help keep you moving forward, they'll do.
If you eat something you know you weren't "supposed to," don't panic or think you need to spend an extra hour on the treadmill. Healthy eating is a habit that you establish along the way, not a chore you can choose not to do so long as you're willing to take the punishment.
This may sound obvious, but far, far too many people don't see it: An all-or-nothing mentality in fitness isn't the key to progress; it's something that gets in the way of progress. You can jump right back on track tomorrow, or the next day—or whenever. Consistency, not perfection, is how you transform.
Leg press (feet high on platform)4 sets of 10, 10, 8, 8 reps (increase weight), rest 60-90 seconds between sets
* Ratings as of article's date of publication