Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 18
An athletic body and great physique aren't complete without a strong back. Here's the workout that will build strength and carve aesthetics in your traps and lats!
On back day, it's easy to rely on your biceps and your body's momentum to do a lot of the work. Your goal for the day should be to retract your scapula and focus on using the muscles in your back to lift the weight. Use your arms only as levers and not as the main impetus for the exercises.
It's also important to maintain your focus and energy through this workout. Supersets are difficult, so take full advantage of the rest periods and recognize that you'll be tired by the time you get to the last exercise. You might be taxed, but that doesn't mean it's okay to do fewer reps or skip exercises altogether.
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.