Get Back Into Shape Fast!

Vacations wreaked havoc on your diet

By: Brian Wiefering
Magazine 15 #3

Here’s How to..

After January, August/September is our next busiest season here at WieFit. January is obvious, too much holiday partying. But summer, with picnics, vacations, reunions, ball games, boating trips, too many brewskies, potato chips, and whatever else you could get your hands on while soaking up the rays, can be just as bad on your physique. Here’s the typical scenario.

August arrives. You finally get around to downloading your pictures to your computer. You see what appears to be you—but only inflated! Oh, you know what I’m talking about—your face looks like someone took a bicycle pump, put it in your ear, and gave it a good 15 pumps. The cuts you had are now hiding under an extra layer of fat and bloat from all the junk foods you’ve devoured.

Sunday Night, August 8. You had another blast this weekend. But now all you can think of is "I need to start my diet tomorrow and get to the gym—I am a slug". Even worse, you have that end of the summer reunion coming up at the end of the month. That means you’ll be wearing swimming trunks (a year hasn’t gone past yet where everyone wasn’t thrown in the pool) in front of people you haven’t seen in years.. you are desperate. I know; I’ve been there too. So, I am going to outline a plan to get you back in shape... FAST!

Brian bicep E-Z curl bar

Your first instinct is probably to cut way back on your food intake. DON’T! That’s a mistake 90% of us make. And it gets us nowhere. You might last a week on that plan, but then you’ll breakdown into a ravaging beast bingeing on anything and everything you can find. Don’t set yourself up for failure.

Here’s what I want you to do instead. I want you to follow a well thought out Carb Cycling plan. You’ll start by reducing calories and complex carbs for 4 days to kick start your fat loss and lose some water weight. It won’t be too low though. You don’t want to go too low for too long or you’ll end up in a catabolic state (losing muscle instead of fat). That’s where the cycling comes in. You’ll go 4 days low, but after those 4 days we will add a planned amount of additional calories. This is not cheating, it’s part of the plan to refuel your muscles with glycogen, to give you the energy you need, and spark your metabolism. Then the plan repeats, 4 days low, 2 days high until your event.

PHASE ONE TRAINING: Week 1 Extreme Body Shock

Day 1: Chest & Back
Bench Press5 x 20 reps
Incline Dumbbell Press4 x 15 reps
Cable Flyes3 x 20 reps
Push Ups with hands wide3 x failure
Wide Grip Pull Downs5 x 20 reps
Close Grip Pull Downs4 x 15 reps
Seated Rows4 x 30 reps
Day 2: Legs
Leg Extensions7 x 15 reps
Sissy Squats7 x 15 reps
Leg Curl7 x 20 reps
Standing Calves6 x 50 reps
Day 3: Off (Abs at home)
Day 4: Shoulders and Traps
Shoulder Press Machine5 x 20 reps
Side Cable Lateral Raises3 x 25 reps each arm
Front Dumbbell Raises4 x 15 reps
Dumbbell Shrugs5 x 50 reps
Day 5: Biceps & Triceps
Barbell Curls1 x 10 close grip, 1 x 10 medium grip, 1 x 20 wide grip
(No rest in between each set—do this tri set three times with 5 minutes rest between the full tri-set.)
Dumbbell Curls1 x 20, 1 x 15, 1 x 10, 1 x 15, 1 x 20(Increase weight for the first three sets, and then decrease for the last two sets.
No rest between the five sets. Do this 5-set twice, with 5 minutes rest after the first 5 sets.)
Pushdowns with V-bar5 x 20 reps
Seated Dips10 x 20 reps (Or until failure on each set if you can’t get 20.)
Day 6 and 7: Off

PHASE 2 TRAINING: Week 2 Heavy Phase

Day 1: Chest & Calves
Flat Dumbbell Press5 x 5 reps
Decline Barbell Press4 x 8 reps
Dumbbell Flyes4 x 8 reps
Seated Calves5 x 20 reps
(Go heavy and get someone to assist you on last 5 of each set.)
Day 2: Back
T-bar Rows5 x 8 reps
Barbell Rows4 x 8 reps
One Arm Dumbbell Rows3 x 10 reps
Deadlifts5 x 8 reps
Day 3: Off
Day 4: Shoulders & Traps
Front Military Press5 x 8 reps
Side Lateral Dumbbell Raises5 x 10 reps
(Go heavy on last few sets, get spotter to help you complete the last couple of reps.)
Standing Push Press5 x 8 reps
(Use legs to help get the weight up on last few reps.)
Barbell Upright Rows5 x 8 reps
Barbell Shrugs6 x 10 reps
(Squeeze hard at the top for 5 second count on each rep.)
Day 5: Quads & Hamstrings
Squats5 x 6 reps
Leg Press5 x 12 reps
Leg Extension3 x 10 reps (heavy)
Straight Legged Deadlifts5 x 10 reps
Standing Leg Curl5 x 10 reps each leg
Day 6: Bi’s & Tri’s
Standing Barbell Curl5 x 10 reps
Preacher EZ Bar Curl4 x 8 reps
Dumbbell Hammer Curls4 x 12 reps
Skull Crushers4 x 10 reps
Close Grip Bench Press4 x 8 reps
Weighted Dips3 x 10 reps
(Use enough weight if needed where you can only get 10.)
Day 7: Off

Ok, now you have a plan—THE PLAN!
Stick to it and in as little time as two weeks, you can Quickly reclaim your physique (and maybe even better!).

Finish the summer lean! Get it back—it’s yours!
Brian Wiefering magazine cover NNM 15-3
Brian on the magazine cover 15 #3

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