Congratulations on getting hitched. Whether you have four months or four weeks to your big day, it is never too late to set your fitness goal.
The 30-day plan focuses on everything from fitness to well-being techniques – all working together to get your life in the best possible shape. Feel free to follow the scheme step by step, or mix it up and implement multiple methods to suit your physical requirements, but our main emphasis is to get you toned, boost confidence, and implement a healthy lifestyle that will stick past your wedding vows.
There is no single, foolproof diet plan that works well with every individual. Diets and eating habits vary from person to person, keeping this in mind, let’s get started!
Any routine plan must follow a principle when it comes to disciplined training and food habits. The principle referred to FITT, stands for Frequency of training, Intensity of the training, Time (duration for the training) and Type (mode) of training. Planning a new fitness routine by breaking it into the four principles allows you to quickly create a good workout plan.
Frequency: Breakdown of days/weeks of chosen training
Intensity: Light, Moderate, High
Type: Aerobic Training and Resistance Training
Time: Duration per session of Aerobic/Resistance Training
WEEK ONE
For the first week, your focus must be on getting active and engaged, utilize this period to wake up your body muscles and gradually start building the intensity as you move forward.
Aerobics Training:
20 minutes of jogging or cycling at a low-moderate intensity at least 3 times a week.
Resistance Training:
Compound Full Body Exercise
Kettle Bell Squat: 4 sets of 10 reps
Deadlift: 4 sets of 10 reps
Flat Bench Press: 4 sets of 10 reps
Step-up: 3 sets of 12 reps
Leg Curls: 3 sets of 12 reps
* 45 – 60 seconds rest between each set
Dietary Protocol:
NO processed sugar that holds you back from burning stubborn fat
Ditch carbonated, sugary drinks for water; drink up to 1.5 L of water every day
Take Vitamins D supplements if diagnosed with deficiency
7 hours of sleep a night
Tips: Practise breathing exercise and meditation to boost focus.
WEEK TWO
Step up the pace of your routine this week, with slightly modified workouts taking your fitness to a higher level.
Aerobics Training:
20 to 25 minutes of jogging, cycling or running at a moderate intensity up to 3 times a week
Resistance Training:
Compound Full Body Exercise
Barbell Squat: 4 sets of 10 reps
Hip Bridge: 4 sets of 10 reps
Incline Chest Press: 4 sets of 10 reps
Lunges: 3 sets of 12 reps
Shoulder Press: 3 sets of 12 reps
* 45 – 60 seconds rest between each set
Dietary Protocol:
Reduce products containing lactose
Maintain intake of 1.5 litres of water every day
Add fish oil and magnesium supplement to your daily routine
Up to 8 hours of sleep a night
Tips: Products such as flax seeds and salmon are also a great source of Omega- 3.
WEEK THREE
Let’s intensify things a little to keep you going.
Aerobics Training:
15 minutes of interval training with 30 seconds high intensity jogging, 60 seconds low to moderate intensity walking, up to 3 -4 times a week
Resistance Training:
Compound Full Body Exercise
Barbell Squat: 4 sets of 10 reps
Flat Bench Press: 4 sets of 10 reps
Leg Curls: 3 sets of 12 reps
Underhand Grip Rows: 3 sets of 12 reps
Hip Thrust: 3 sets of 12 reps
Side Lying Plank with Hip Abduction: 3 sets of 12 reps
* 45 – 60 seconds rest between each set
Dietary Protocol:
Eliminate wheat products
Increase your water in-take up to 2.5 litres per day
Tips: Two weeks off of carbs and sugar might be getting to your system. Eat a hearty breakfast to get your metabolism fired up. Whip up a fun and healthy smoothie bowl, bursting with goodness.
WEEK FOUR
You’ve reached the final stage of your routine, and we bet you’ve started to notice positive changes in the way you look and feel.
Aerobics Trainings:
Continue Week 3 plan of 20 minutes of interval training with moderate to high intensity jogging or walking, up to 3 -4 times a week
Resistance Training:
Compound Full Body Exercise
Front Squat: 4 sets of 6 reps
Assisted Pull-up: 4 sets of 6 reps
Split Squat: 3 sets of 8 reps
Leg Press: 3 sets of 15 reps
Reverse Curls: 3 sets of 15 reps
* 45 – 60 seconds rest between each set
Dietary Protocol:
Eliminate grains containing gluten
Add plenty of anti-oxidants such as berries and green leafy vegetables to your diet
Tips: As the final countdown begins to the big day, find ways to de-stress your body and mind. Get engaged in simple activities that bring you joy and peace of mind.
**Incorporate passive stretching and 2 minute walk to cool down your body between resistance training
BONUS TIP
If you are the type that dreads a 30-minute-fitness commitment, sign up for a group class. A group workout can inject motivation, and challenge yourself to do better than your perceived expectation. Look for suitable programs at your local gym that interests you.
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