Workouts
Stephanie Hammermeister’s Hard Body Workout Plan
Build strength, power and fitness using this professional level total body plan that’ll transform your shape in a matter of weeks.
Why does it work?
1. A natural high
You’ll improve confidence, self-esteem, your mood, and manage symptoms of stress and anxiety. Lifting heavy weights and hitting PBs that once seemed impossible can be extremely rewarding.
2. Anti-aging
A study published in the American Journal of Preventative Medicine in 2003 found weight training to be effective in increasing muscle mass and strength in addition to improving bone density, too.
3. Lose the belly fat
A University of Alabama study found that the women who lifted weights lost more intra-abdominal fat (deep belly fat) than those who just did cardio. Weightlifting will improve your posture, strengthen your core and help with balance, which is especially important in older women.
4. Meet personal and career goals
Weight lifting requires discipline and focus. To get fit and strong you need to prioritize, plan and goal set on a weekly basis. The good news is that if you train regularly you’ll see results.
5. Improved sleep quality
Getting a good night’s sleep is the Holy Grail for some. Recent research by Appalachian State University found that weight training can improve your sleep and have the same e ffect as a warm bath before bed.
The workout plan
Day 1: Legs
*Warm up: 5 min brisk pace on treadmill or on bike.
Day 2: Back
*Warm up: 15lb dumbbell single arm rows – 20 each side.
Day 3: Rest day
Day 4: Shoulders
*Warm up: 10lb lateral raises – 20 reps then stretch.
Day 5: Arms
*Warm up: 7.5lb curls – 20 reps then stretch.
Day 6: Full body
*Warm up: brisk pace bike for five mins then stretch.
Day 7: Rest day
Meal plan
Meal 1 : 5 egg whites, 1-cup spinach, 1/3-cup oats, 1/2 grapefruit.
Meal 2: 4oz chicken breast, green beans, 12 almonds.
Meal 3: 4oz extra lean ground turkey, 1/3-cup sweet potato, Brussels sprouts.
Meal 4 : 4oz chicken breast, asparagus.
Meal 5: 1 scoop MSI Lean Whey protein, 2 slices Ezekiel bread, 2tbs peanut butter.
Meal 6: 4.5oz extra lean ground turkey, peppers/onions, green beans.
