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BP'S MAN PLAN 30-45yrs
Pre-req's
😣 Not playing team sports anymore
😣 Not moving (exercising) regularly
😣 Feeling a tad flat (mentally & physically) for the first time
😣 Eating more unnecessary $hyt than usual - and gaining a few pounds
😣 Juggling work, a young family, and a mortgage
😣 Quality sleep has become irregular
Would benefit from following month-to-month 'simple' direction
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MOVING
Cardio: 3-7/7 [20 minute] sessions.
Tips: Keep your effort level at 'your' 60 -75% - yep, don't blow the door off.
Like: Walking, jogging, riding or rowing, swimming, or kicking a footy up and down a field.
BP Script: 3 x 20 min jogs at your easy all-day pace/ effort. A few walking recovery intervals is OK.
Strength: 3/7 sessions.
Tips: Grab a pair of bells for life (I use a 10kg pair).
Like: Gym sessions, dumbbell sessions, or body weight exercises.
BP Script: Feb (10 min) video session - CLICK HERE, or, push-ups x 10, shoulder press x 10, arm curls x 2, sit ups x 10; repeat x 4
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NOURISHING
Feb (FOUR) Rules
♠ 1 (or 0)/7 days drinking @ a max of 5 standard drinks.
♣ NO breakfast on Mondays, Wednesdays & Fridays.
♥ 6 (or 7)/7 completing avoiding anything bought at a service station - ZERO.
♦ Graze from breakfast to dinner on Tuesdays & Thursdays - no limit on volume.
Graze box: Salted macadamia nuts, cucumber, baby tomato, sardines in olive oil, cheese, carrots, celery, hummus, and lots of water.
BP script: Pampy's Porridge of breakfast - CLICK HERE, Graze from lunch to dinner, protein (red, pink or white meat) & lots of veggies.