Weight Training for Cardio Lovers

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I've been addicted to running for quite some time, but I recently decided to break the cycle. I'm focusing more on toning and here's a workout plan that's helping me with my propensity to just do cardio. Also, the beauty of adding in sprints or the calisthenics circuit means that quite a bit of cardio will be peppered into your workout. In addition to the below, I also try to do abs every day, but it doesn't always happen!

Monday - Biceps, Triceps 

Tuesday - Shoulders, Back & Chest

Wednesday - Legs

Thursday - Biceps, Triceps & Chest

Friday - Shoulders, Back

Saturday - REST

Sunday - Legs

Biceps & Triceps Days: 
Warm up: 6 minutes jog + 6 minute Sprint
Superset 1: Bicep Curl + Tricep Press (8-12 times with 15 lb weights)
2 minutes sprint or Calisthenics Circuit
Superset 2: Hammer Curl + Skull Crusher (8-12 times with 15 lb weights)
2 minute sprint or Calisthenics Circuit
Superset 3: Alternating Dumbell Curl + Tricep Extension (8-12 times with 15 lb weights)
2 minute sprint or Calisthenics Circuit
**Repeat 2 more times**
15 Minute Jog

Shoulders, Back & Chest Days: 
Warm up: 6 minutes jog + 6 minute Sprint
Superset 1: Overhead Press + Bent Over Row (8-12 times with 15 lb weights)
2 minutes sprint or Calisthenics Circuit
Superset 2: Front Raise + Chest Press (8-12 times with 15 lb weights)
2 minute sprint or Calisthenics Circuit
Superset 3: Arnold Press + Back Extension (8-12 times with 15 lb weights)
2 minute sprint or Calisthenics Circuit
**Repeat 2 more times**
15 Minute Jog

Legs Days: 
Warm Up: 15 Minute Jog
Squat
30 seconds Burpees
Front Lunge
30 seconds Jumping Jacks
Back Lunge
30 seconds Mountain Climbers
Step Up
30 seconds High Knees
Dead Lift
**Repeat 2 more times**
15 Minute Jog

Calisthenics Circuit
Complete 30 seconds of each:
Burpees
Jumping Jacks
Mountain Climbers
High Knees

Meal Replacements 101

The options for meal replacement shakes are endless and staring at all the tubs and packets in the grocery store makes me nervous! To try  and ease my own stress  (and hopefully yours!) these are some key nutrition items that I check for to eliminate any lemons from the protein powder shelf.

1) Calories - I try to stay within the 90-120 calories (per serving) range for protein powders so I can keep the end product around 300 total calories (1 cup of vanilla almond mlk + 1 banana = 200 calories).

2) Sodium Content - In general, it’s good to try to eat a lower sodium diet. Too much sodium can irritate high blood pressure, but on a lighter note it can just make you hold water. When you’re holding water you’re usually contradicting the entire reason you’re wanting to have a meal replacement shake, which is weight loss or maintenance. I try to keep the sodium per serving in my protein shakes to under 150 mg.

3) Sugar Content - Bottom line, too much sugar isn’t good and will make you crash a few hours after drinking your shake. Try to keep the per serving amount under 10g.

4) and the obvious…. PROTEIN! I know this is pretty obvious, but many times the reason people are drinking meal replacements is to try to up their daily protein intake without dramatically increasing calories. I would say to keep the protein to calorie ratio to one gram per every 10 calories (ie if the protein shake is 90 calories per serving, then try to have around nine grams of protein).

OR if you don’t feel like going through all the work, here are a few of my favorites:

• Anything from Herbalife  (but the Chocolate Mint is pretty epic!)
• Perfect Fit Protein
• Nutiva Organic Hemp Protein
• Garden of Life Raw Protein - Original