If you are looking muscle definition, do drop-sets. Drop-sets are a great technique to add to your exercise plan that consists of adding a fairly heavy weight (one you can do for 6-8 reps with good form, but they are quite a challenge to complete). Try to do 8-12 reps, but if you start to lose your form or are using a lot of “body English” (swaying around, or contorting your body just to complete a rep), then you should stop with that heavy weight. Then, move down a weight with the next lowest dumbbell or kettle bell weight, and do another set with no break in between. Then drop another weight for a total of 25-30 reps.
When you first try this training style, start slowly. Start with one drop set exercise and as you get stronger, add up to two or more sets. Also, utilize a trainer if you can afford 1 or 2 sessions to monitor your style. Just make sure that they having training credentials.
Do not do drop sets for more than 3-4 weeks continuously to avoid injury or over-use. Also, don’t train the same body parts on consecutive days.
If done safely, drop sets can be an excellent way to sculpt your muscles, add strength and keep our exercise plan fresh by creating muscle-confusion to keep progressing.
stretch DVD-55 minutes
7:00-1 cup egg whites, spinach, Chia seeds (160 cal)
2 oz. old fashioned oatmeal, 1 tbsp sliced almonds (160 cal)
11 a.m.-protein shake + 1/2 cup pasteurized egg whites (210 cal)
2 p.m.-.3 oz roasted turkey, squeeze of lemon ( 90 cal)
2 pieces whole wheat bread, low-calorie, low-carb (80 cal)
1/2 cup whole wheat rotini salad with shredded carrots, celery, Walden Farms no-calorie oriental dressing (126 cal)
4 oz baked chicken (155 cal)
3 oz broccoli slaw, purple cabbage, tomato, mushrooms (70 cal)
8 oz spinach(75 cal)
3 oz chicken breast ( 141 cal)
3 oz red quinoa, shallots, rosemary olive oil ( 120 cal)
8 oz. green vegetables (88 cal)
homemade popcorn(90 cal)
TOTAL CALORIES- 1672