Új fejezet / 2. szakasz / 34. nap (Ausztria)

Edzés: reggel: LMP / Pump and shred

Edzés után 1 adag fehérjeturmix

101 kcal, 21g F, 2g CH, 0g zsír

Reggeli: 1 tojás+3 t.fehérje, 1 kiwi, 1 mandarin, 2 szelet lenmag kenyér, kávé

 

323 kcal, 28g F, 19g CH, 15g zsír

Ebéd: hatalmas adag saláta, 100g sült hús, tökmagolaj (elfelejtettem lefotózni, pedig csodaszép volt...)

273 kcal, 28g F, 13g CH, 12g zsír

Uzsonna: 125g túró (lakt.mentes), 50g lakt.mentes joghurt, 1 adag fehérjepor, 1 alma

340 kcal, 36g F, 20g CH, 9g zsír

Vacsora: tonhal saláta

324 kcal, 35g F, 12g CH, 15g zsír

Összesen: 1323 kcal, 130g F, 65g CH, 56g zsír

(41%F, 20% CH, 39% zsír)

Tanácsok a Les Mills Pump programhoz (heti lebontásban)

Les Mills Pump (edzés- és étkezési terv, kiegészítések, eredmények) itt

 

 

Week 1
Schedule:
Day 1 – Pump Challenge

Day 2 – Rest

Day 3 – Pump Challenge

Day 4 – Flow, Walk (45 minutes)

Day 5 – Pump Challenge

Day 6 – Hard Core Abs, Walk (45 minutes)

Day 7 – Rest Day of Week	Topic	Facebook Posts (Copy and Paste)
Day 1	Video	Get ready to rock Week 1 with this video from Joel and Jericho! http://youtu.be/lXzak-s_uWc
Day 3	Fitness Tip	Here comes the Pump Challenge workout! Go slow and steady to start—you're creating a good foundation for the weeks to come.
Day 4	Nutrition Tip	Have you evaluated your caloric intake? When you're reading food labels at the grocery store, remember that the recommended daily values are based off of a daily diet of 2,000 or 2,500 calories. Make sure the values match your daily caloric needs.
Day 5	Getting Started Tip	This first phase of PUMP is called Te Wero: The Challenge. You'll do shorter but challenging workouts to help boost your metabolism and stimulate weight loss. Don't worry, you're already getting a great workout—and they'll get longer soon enough!
Day 6	Shakeology	Try this tasty Shakeology recipe! Almond Dream: 1 scoop Tropical Strawberry Shakeology, 1 Tbsp. almond butter, 1 cup almond milk
Day 7	Motivation	I'm so proud of you for completing Week 1! I know it wasn't easy. Are you feeling great about committing to getting healthy and fit? Kia Kaha—be strong!

Week 2

Schedule:

Day 1 – Pump and Burn

Day 2 – Walk (30 minutes)

Day 3 – Pump Challenge, Hard Core Abs

Day 4 – Flow

Day 5 – Pump and Burn

Day 6 – Rest

Day 7 – Hard Core Abs, Walk (45 minutes)

 

 

Day of Week	Topic	Facebook Posts (Copy and Paste)
Day 1	Video	Joel and Jericho start Week 2 right, showing you proper form for the bench press: http://youtu.be/Sxco8lGDxTs
Day 2	Engagement Question	What are your goals with PUMP? Make them specific. Write them down and post them where you can see them. Even better—share them here, so we can cheer you on!
Day 3	Nutrition Tip	Drink two glasses of water when you wake up. Fluids are important for healthy heart function and to keep blood pressure within the healthy range. Hydration in the body is important for transporting carbohydrates, vitamins, minerals, and other important nutrients and oxygen to the cells. Additionally, water acts as a lubricant for muscles and joints; it helps cushion joints and keeps muscles working properly.
Day 4	Fitness Tip	Keep working on your form. Review your PUMP basics, so you know exactly how to get the most from your efforts.
Day 5	Shakeology	Need more energy before a workout? Try drinking Shakeology 1 hour before. The protein and powerhouse superfoods like maca root help elevate your energy levels.
Day 7	Motivation	It's your lucky 7 day. You should be feeling the benefit of your efforts. Use your sense of accomplishment and be an inspiration for others. Share your enthusiasm. See if others will join you for a workout.

 

Week 3

Schedule:

Day 1 – Pump and Burn

Day 2 – Hard Core Abs, Walk (45 minutes)

Day 3 – Pump and Burn

Day 4 – Flow, Hard Core Abs

Day 5 – Rest

Day 6 – Pump and Burn

Day 7 – Hard Core Abs, Walk (45 minutes)

 

Day of Week	Topic	Facebook Posts (Copy and Paste)
Day 1	Video	Joel and Jericho drive you to increase momentum in Week 3! http://youtu.be/GigUVKNAYcI
Day 2	Fitness Tip	Did you know your muscles actually grow during rest, not training? Lifting stresses and breaks down muscle, causing it to produce thicker fibers when it rebuilds after your workout. Another reason why you should rest when you need it!
Day 3	Nutrition Tip	A recent study at the University of Minnesota found that people who started a weight loss program with higher levels of vitamin D lost more than those who weren't getting enough of the nutrient. In addition, vitamin D has also been shown to boost the effects of our satiety hormone leptin, which makes us feel full. So try supplementing 1,000 international units of vitamin D to enhance and accelerate your weight loss regimen!
Day 4	Fitness Tip	Feeling sore? That's why doing the Flow workout is so important. Stretching increases blood flow to the muscle, and can help improve flexibility. Plus, it can help reduce the soreness and keep you feeling ready to go!
Day 6	Shakeology	Has Shakeology increased your energy levels and helped you Push Play?
Day 7	Motivation	Why it's important to make a plan: "Setting goals is the first step in turning the invisible into the visible."—Tony Robbins

 

Week 4
Schedule:
 Day 1 – Pump and Burn

Day 2 – Rest

Day 3 – Pump and Burn

Day 4 – Hard Core Abs, Walk (45 minutes)

Day 5 – Pump and Burn

Day 6 – Flow

Day 7 – Pump and Burn  

Day of Week	Topic	Facebook Posts (Copy and Paste)
Day 1	Video	Can you believe you're already on Week 4 of your Challenge? By the way note that there's an error in the fit guide. Switch Day 6 and Day 7. Get a boost from Joel and Jericho: http://youtu.be/mzOk1AgPPO8
Day 3	Fitness Tip	Are you feeling changes in your energy levels, or noticing that your clothes fit differently? Positive change in your body is about more than numbers on a scale.
Day 4	Nutrition Tip	50% of your results are based on what you eat. Are you eating whole, clean food? If not, throw out the junk food and recommit to your healthy eating plan!
Day 5	Motivation	There's no time like the present. "What you do today can improve all your tomorrows."—Ralph Marston
Day 6	Shakeology	Try this fresh take on a Chocolate shake: 1 scoop Chocolate Shakeology, 1 cup rice milk, 2 to 3 drops mint extract. Mm-mm-minty!
Day 7	Fitness Tip	Feeling comfortable with Pump and Burn? If you're ready for the next level, try adding some extra weight. Pushing your body's limits is how you'll gain strength, build muscle, and lose weight.

Week 5
Schedule:
 Day 1 – Pump and Shred

Day 2 – Hard Core Abs, Walk (45 minutes)

Day 3 – Pump and Burn

Day 4 – Flow, Hard Core Abs

Day 5 – Rest

Day 6 – Pump and Shred  

Day 7 – Hard Core Abs, Walk (45 minutes) Day of Week	Topic	Facebook Posts (Copy and Paste)
Day 1	Video	Joel and Jericho show you how to kick it up a notch in Week 5! http://youtu.be/LHOpxaid7XM
Day 2	Fitness Tip	You're up to 45-minute workouts! Do you feel the difference in your strength? Your Flow workouts are crucial now, since they help your tight muscles to release and recover.
Day 3	Nutrition Tip	Postworkout recovery tip: Eat a fruit snack within 30 minutes of finishing your workout. Your body needs the sugar to replace the glycogen in the muscles so you'll have energy the next day.
Day 4	Motivation	Track your progress by taking your Day 30 Photos and measurements. Share your results! You'll get support from fellow Challenge members—and be able to give it back!
Day 6	Shakeology	Stay on track with Shakeology, the Healthiest Meal of the Day®! What benefits have you noticed in your first month of drinking Shakeology?
Day 7	Motivation	Every day, every workout, makes a difference. "There are no shortcuts to any place worth going."—Beverly Sills

Week 6
Schedule:
 Day 1 – Pump and Shred

Day 2 – Hard Core Abs, Walk (45 minutes)

Day 3 – Pump and Shred

Day 4 – Flow, Hard Core Abs

Day 5 – Walk (45 minutes)

Day 6 – Pump and Shred  

Day 7 – Rest Day of Week	Topic	Facebook Posts (Copy and Paste)
Day 1	Video	Joel and Jericho introduce you to Phase 2 of PUMP! http://youtu.be/vuRqfFzULI4
Day 2	Fitness Tip	This week starts Phase 2—Panoni: The Change. You'll focus on changing your shape by building and sculpting the muscles that will help you "lean out" your look. Can you already see them starting to show?
Day 3	Nutrition Tip	Keep your fat-burning metabolism amped in Phase 2 by adding 200 calories of protein daily. Check your Get Lean Guide for your tasty options.
Day 4	Motivation	Are there clothes you can wear now that you couldn't when you started? Feeling ready to give away the "fat pants"? Pick out an outfit you'll look great in by Week 12.
Day 5	Shakeology	Fun fact: The antioxidant vitamins and minerals found in the fruits and vegetables in Shakeology can slow down the appearance of wrinkles, brown spots, broken capillaries, and other signs of aging. Plus the zinc in Shakeology, a zit-fighting mineral, also reduces inflammation, redness, and wrinkles.
Day 6	Fitness Tip	Want to pump up your cardio? Try the Ultimate Cross-Training Kit: http://teambeachbody.com/shop/-/shopping/LMPDlxUpgrade Don't be afraid to step it up!

 

Week 7

Schedule:

Day 1 – Pump and Burn, Hard Core Abs

Day 2 – Rest

Day 3 – Pump Revolution

Day 4 – Hard Core Abs, Walk (60 minutes)

Day 5 – Pump and Shred

Day 6 – Flow, Hard Core Abs

Day 7 – Walk (60 minutes)

 

Day of Week	Topic	Facebook Posts (Copy and Paste)
Day 1	Video	Joel and Jericho share their Week 7 excitement! http://youtu.be/0Zhvd80cHX8
Day 3	Fitness Tip	PUMP works all your muscles to get your entire body strong and lean. Today your first Pump Revolution workout includes triceps, biceps, and intense lunges, for a full 55 minutes! We're not leaving the abs out, either.
Day 4	Nutrition Tip	New muscles making you feel creative? Try having breakfast for dinner! Just avoid eating the same protein twice in one day.
Day 5	Fitness Tip	Pick up the pace with Sports Attack, a high-energy cardio workout that will help get you burning fat fast.
Day 6	Shakeology	Try this berry delicious Shakeology recipe! Berry Surprise: 1 scoop Tropical Strawberry Shakeology, 1 cup unsweetened almond milk, 1/2 cup berry medley, 1 banana.
Day 7	Motivation	"We do not stop exercising because we grow old; we grow old because we stop exercising."—Dr. Kenneth Cooper. What's your favorite motivational quote?

 

Week 8
Schedule:
 Day 1 – Pump Extreme

Day 2 – Hard Core Abs, Walk (45 minutes)

Day 3 – Pump and Shred

Day 4 – Rest

Day 5 – Flow, Hard Core Abs

Day 6 – Pump Extreme  

Day 7 – Walk (60 minutes) Day of Week	Topic	Facebook Posts (Copy and Paste)
Day 1	Video	Jericho gives you the skinny on what it means to get lean, plus shows you proper form for Mac Raises: http://youtu.be/7vl1aHrNaus
Day 2	Fitness Tip	No more short workouts—the real burn is here! Give your best with every rep, fast and slow, and feel THE REP EFFECTTM working to shape your strong, sleek new body.
Day 3	Nutrition Tip	Plenty of healthy snacks have lots of crunch and flavor. Bell pepper strips, fresh string beans, even air-popped popcorn taste great and won't land on your waist. Check your Get Lean Guide for other satisfying suggestions.
Day 5	Motivation	"If you train hard, you'll not only be hard, you'll be hard to beat."—Herschel Walker
Day 6	Shakeology	Fun fact: Instead of going to a juice chain and getting a wheat grass shot for $3, just drink Shakeology—it's already in there. Even better, the wheat grass used in Shakeology is harvest in a very immature stage (freshly sprouted) so it's gluten free.
Day 7	Fitness Tip	Up your cardio and scorch more fat by mixing in Step, Combat, or Sports Attack instead of your long walk. You want to reveal the sexy muscles you're building

 

Week 9
Schedule:
 Day 1 – Pump Revolution

Day 2 – Rest

Day 3 – Pump Extreme

Day 4 – Flow, Hard Core Abs

Day 5 – Rest

Day 6 – Pump Revolution  

Day 7 – Walk (60 minutes) Day of Week	Topic	Facebook Posts (Copy and Paste)
Day 1	Video	Enjoy some praise from Joel and Jericho—after 8 weeks, you've earned it! http://youtu.be/Z1RPqMp35x4
Day 3	Fitness Tip	Are you getting enough sleep? 7 or 8 hours of proper sleep is proven to be related to improved health and weight loss.
Day 4	Nutrition Tip	Remember to eat clean, healthy food with ingredients you can pronounce. NO diet soda, diet sport drinks, energy drinks, or any kind of sugar-free junk. While it has little to no calories, this stuff can mess with you hormonally, making weight loss more difficult.
Day 5	Motivation	Take your Day 60 photos and measurements to see how your effort is reshaping your body. You did that! I love these inspiring words from an unstoppable Olympian: "When anyone tells me I can't do anything, I'm just not listening anymore."—Florence Griffith-Joyner
Day 6	Fitness Tip	Some of my clients have found E&E Energy and Endurance™ Preworkout Formula helps them push harder in their workouts. Any E&E lovers out there? http://teambeachbody.com/shop/-/shopping/EandETub
Day 7	Shakeology	Recipe swap! Tell the group your favorite Shakeology recipe.

Week 10
Schedule:
 Day 1 – Pump Extreme

Day 2 – Flow

Day 3 – Rest

Day 4 – Pump Revolution

Day 5 – Flow, Hard Core Abs

Day 6 – Pump Extreme  

Day 7 – Walk (60 minutes) Day of Week	Topic	Facebook Posts (Copy and Paste)
Day 1	Video	Let Joel and Jericho cheer you into the home stretch! http://youtu.be/sSuDPLwaACE
Day 2	Fitness Tip	The end is in sight! Only a few weeks until the Challenge is complete—can you push yourself harder until then? Kia Kaha—Be Strong!
Day 4	Nutrition Tip	Do you want to shed more inches? Or are you ready to maintain the body you've already sculpted? The choice is yours. Check your Get Lean Guide and pick your path.
Day 5	Engagement Question	What's your favorite PUMP song? Got a playlist that keeps your muscles pumping? Share your best workout grooves here.
Day 6	Shakeology	What junk food have you stopped craving since drinking Shakeology?
Day 7	Motivation	Check your original program goals. Are you still on track? "Each of us has a fire in our hearts for something. It's our goal in life to find it and keep it lit."—Mary Lou Retton

 

Week 11
Schedule:
 Day 1 – Pump Revolution

Day 2 – Walk (60 minutes)

Day 3 – Rest

Day 4 – Pump Extreme

Day 5 – Flow

Day 6 – Walk (60 minutes)  

Day 7 – Pump Revolution Day of Week	Topic	Facebook Posts (Copy and Paste)
Day 1	Video	Joel and Jericho tell you how to push it, and demo the perfect plank! http://youtu.be/CSjf6SVwiFg
Day 2	Fitness Tip	With only two weeks to go, you are looking and feeling better—what will you do next to keep up the great work? P90X? RevAbs®? There are many great choices, so let me know if I can help you pick the right program to meet your ongoing goals.
Day 4	Nutrition Tip	You've been eating well for the last 11 weeks. Are you feeling better because of it? Share the lifestyle changes you'll be making permanently.
Day 5	Motivation	Keep providing positive affirmations to yourself, and go into the workouts ready to focus and get the max out of the time you spend doing your LES MILLS PUMP workouts. That intensity could be the difference between meeting your goals and falling short.
Day 6	Shakeology	Craving dessert? Try this Key Lime Dream: 1 scoop Greenberry Shakeology, juice from 1 lime, 1 Tbsp. honey, 1 cup skim milk
Day 7	Motivation	Stay committed to your goals—only two weeks left!

Week 12
Schedule:
 Day 1 – Walk (60 minutes)

Day 2 – Pump Extreme

Day 3 – Flow

Day 4 – Rest

Day 5 – Pump Revolution

Day 6 – Walk (60 minutes)  

Day 7 – Pump Extreme Day of Week	Topic	Facebook Posts (Copy and Paste)
Day 1	Video	Week 12's message: Push it even harder! http://youtu.be/I7N7qrC8yLg
Day 2	Motivation	Fun is an important part of a successful exercise program—the more fun you have, the more likely you are to stick to the program. Who's having fun with PUMP?
Day 3	Nutrition Tip	Are you eating enough fiber? Fiber contains zero calories and promotes regularity. You should have at least 25 grams in your daily diet.
Day 5	Motivation	You’re so close to achieving your goals! "Focus, discipline, hard work, goal setting and, of course, the thrill of finally achieving your goals. These are all lessons in life."—Kristi Yamaguchi
Day 6	Shakeology	What whole foods would you have to eat to get all the nutrients in Shakeology? http://www.youtube.com/watch?v=8cDjR6vaGig&list=UUKMBDgXDMqw4wQ-OzHEhlIQ&index=34&feature=plcp
Day 7	Fitness Tip	Has anyone tried Results and Recovery Formula®? If so, do you find it helps you recover from a tough PUMP workout? http://teambeachbody.com/shop/-/shopping/P90XRRFTub

 

Week 13
Weekly Workout Schedule:
 Day 1 – Flow, Hard Core Abs

Day 2 – Pump Revolution

Day 3 – Rest

Day 4 – Walk (60 minutes)

Day 5 – Rest  

Day 6 – Pump Extreme Day of Week	Topic	Facebook Posts (Copy and Paste)
Day 1	Video and Day 90 Photos	You've made it to the final week! Get your props from Joel and Jericho: http://youtu.be/kpPE6pZJKvw Also, get ready to take your Day 90 photos at the end of the week. It's time to show off your results! And remember to wear the same clothes you have been wearing in your previous photos.
Day 2	Motivation	Remember those goals you set at the beginning of the program—did you achieve them? How is your life different today? Make sure to send in your photos and results to the Beachbody Challenge for a chance to win cash and prizes—why not? You have done the work!
Day 4	Nutrition Tip	Maintain your new look! Commit to eating a healthy, clean, and consistent diet as part of your lean and strong new lifestyle.
Day 5	Shakeology	"Like" this post if you've been successful with Shakeology because it's a convenient meal you have ready instead of reaching for junk food.
Day 6	Fitness Tip	Congrats on the fitness and nutrition changes you have made during PUMP. How do you plan to maintain the awesome results you have achieved? If you haven't already, please take your Day 90 photos! Send in your Success Story to PumpSuccessStories.com and get a free LEAN, STRONG, and UNSTOPPABLE T-shirt!

(forrás: www.beachbody.com)