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Transformed: Week 8, Day 51 - Push/Cardio Workout

Despite being vilified by the media, fat has become respected as an important player in our diet. Learn how this macronutrient can help you transform!

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The skinny on fats

After decades of fat bashing, the U.S. government, health professionals, and athletes are finally appreciating fat as the macronutrient it is. Dietary fat is essential to many of your body's normal functions, and it carries plenty of health benefits. With a growing interest in higher-fat diets—and, by extension, adequate-fat diets—it's time to set the record straight when it comes to fat and your health.

Hormonal Balance

Cholesterol, which comes from dietary fat, is used to make hormones like testosterone and estrogen. Including adequate fat in your diet allows your body to maintain a normal hormonal balance, which can support fat loss and the maintenance of a lean physique.

Better Brain Function

Your brain is primarily made up of fat, so skimping on your fat intake can actually compromise brain function and performance. Including monounsaturated fats like olive oil, avocados, and nuts can also help increase the production of acetylcholine, a neurotransmitter that plays and important role in learning and memory.

Transportation of Nutrients

Without adequate fat intake, crucial vitamins like A, D, E, and K can't be absorbed, transported, or used effectively.

Taste and Satiation

Fat imparts texture and flavor to enhance the taste of your food. It also takes a little longer to digest, which helps to keep you satiated for a longer period of time.

Fat should be a part of any balanced, healthy diet, but how much you need in your diet depends entirely on your body and your goals. Check out "What 20 Grams of Fats Looks Like" to learn how to easily measure and incorporate fat into your diet!

Day 51: Push/Cardio

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


Dumbbell incline press

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


Dumbbell shoulder press

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


Lateral raise

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


EZ-bar skullcrusher

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


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



HIIT 10 rounds at 85% max with a 1:1 rest/work ratio or steady state 45 min. at 60% max
Treadmill Treadmill

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