Erin Stern Elite Body 4 Week Daily Fitness Trainer BodybuildingExercisesNutritionTraining MethodsWeight loss by GymRat - 6th May 20236th May 20230 by Erin SternMar 07, 2014Previous | Main | NextAs you progress through the program, push yourself from 30 to 40 seconds of high-intensity work for every minute of low intensity.Today’s interval workout is the last training day of Elite Body. It’s no time to slack off or sandbag. Now is the time to push harder and sprint faster. Think of the last three weeks as practice rounds leading up to this one workout. It’s time to show the world (and yourself) what you can do and how you’ve improved!Warm-Up Walking, Jogging, or Rope Jumping5 minutes Dynamic Sprint Drills: A Skip20 meters Dynamic Sprint Drills: B Skip20 meters Dynamic Sprint Drills: Straight-Leg Short20 meters High Knees20 meters HIIT Cardio10 rounds: 30 seconds high intensity followed by 30 seconds low intensity. Use bike, treadmill, elliptical, or other equipmentCool-Down Walking5 minutesElite Body Meal PlanCheck out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry. Egg Whites4 egg whites Oats1/2 cup Egg White Omelet with Chicken and OatmealTry a clean, convenient, and delicious B-Elite Fuel meal! Go Now! Protein Shake30 g of whey protein in water Almonds15 almonds Chicken4 oz Almonds15 almonds Steamed Asparagus1 cup Chicken Breast with Sweet Potato and Green BeansTry a clean, convenient, and delicious B-Elite Fuel meal! Go Now! Tuna Salad1 can of tuna with 1 tbsp of light mayo Corn Tortilla1 tortilla Grilled/Baked Salmon4 oz Steamed Veggies or Salad1 cup Salmon with Brown Rice and AsparagusTry a clean, convenient, and delicious B-Elite Fuel meal! Go Now! Protein Shake1 scoop of casein protein in water or light almond milk Almond Butter or Peanut Butter1 tbspElite Strength StackSupport strength, growth,and recovery with this protein, bcaa, and pre-workout combo!*View Products! “Day & Night” Protein StackSupport muscle growth and recovery with this whey,casein, and ZMA combo!*View Products! * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.Previous | Main | NextRelated ArticlesDelt Homicide: Dana Linn Bailey Shoulders WorkoutMark Wahlberg’s ‘Pain & Gain’ WorkoutLiving Large: Jay Cutler’s 8-Week Mass-Building Trainer – Train LargeView All Workout Programs ArticlesAbout The AuthorContributing WriterVIEW AUTHOR PAGECheck out these awesome articles by some of the best writers in the industry.View All Articles By This AuthorRATE THIS ARTICLEPOOR12345678910EXCELLENTOVERALL RATINGN/AOut of 100 RatingsSUCCESS:Your comment has been posted! Because comments are displayed from oldest to newest, it will appear on the last page.ERROR:Lorem ipsum dolor sit amet, consectetur adipiscing elit. Integer mattis varius nisi eu aliquet. Integer mattis.Lorem ipsum dolor sit ametShowing 0 – of CommentsFollow This Discussion by:Emailcomment on this articleLog In to Comment(5 characters minimum)notify me when users reply to my commentShowing 0 – of CommentsFeatured ProductDymatize Elite 100% Whey ProteinDymatize Elite 100% Whey Protein is Low Cost, Low Carb Protein and Is Perfect For Carb Watchers! Get the Lowest Prices on Elite 100% Whey Protein at Bodybuilding.com!Learn More about Dymatize Elite 100% Whey Protein!Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
How to increase muscle gain BodybuildingExercisesTraining Methods by admin - 28th April 202328th April 20230 To increase lean muscle mass, progressive overload is essential - here's how to build up your gains. Angelique Tagaroulias writes. Progressive overload not only does it stimulate muscle hypertrophy by forcing the muscle to adapt to increased loads, it also aids in the development of stronger and denser bones, ligaments, tendons and cartilage. “Progression is
For Toned Legs and Inner Thigh Sweep, Work the Quads BodybuildingExercisesFitness ModelsGym RatNutritionTraining MethodsWeight loss by admin - 29th March 20230 Q: Is there any way to target the muscle on the inner part of the thigh just above the knee? I have knobby knees and would like to add shape and definition to the area. A: The muscle you’re referring to is called the vastus medialis, one of the four muscles of
‘Bad’ Exercises: Are Upright Rows Dangerous? BodybuildingExercisesFitness ModelsGym RatTraining MethodsWeight loss by admin - 18th March 202318th March 20230 With few exceptions, there are no such things as “bad” exercises – only improperly performed exercises. Q: I was told by the trainer in my gym that I shouldn’t do upright rows. He said they are dangerous because they put excessive pressure on the shoulder joint. Any truth to this? A: None whatsoever.
Clean up your Diet BodybuildingFitness ModelsGym RatNutritionTraining MethodsWeight loss by admin - 10th March 20230 The first days of warmth and sunshine are almost here, and with those come motivation and inspiration for many. It is a time of renewal and revival in more ways than one. It’s a great time to clean up one’s diet and shed excess body fat. There are a variety
Biggest Fat Loss Myths BodybuildingExercisesFitness ModelsGym RatTraining MethodsWeight loss by admin - 2nd March 20230 The only way to truly lean up your midsection is to lean up your entire body with a combination of weight training, proper diet and cardio. By Aaron Loynes MPT, CSCS and Brent Seegraves MPT, CSCS As physical therapists, our patients often ask us questions regarding exercise and fitness. By far the
Get a Stronger Core With Kettlebell Twists BodybuildingExercisesFitness ModelsGym RatTraining MethodsWeight loss by admin - 19th February 20230 The abdominal muscles are usually the weak link in anyone’s “core” development. While endless sets of crunches and leg raise will strengthen the anterior abdominal wall,1 these exercises provide a less direct activation pattern to the muscles living on the side of the waist (yes, the ones that seem to be
SHAPE YOUR THIGHS WITH WALKING LUNGES BodybuildingExercisesFitness ModelsTraining MethodsWeight loss by admin - 12th January 20230 Lunges to the front are an outstanding exercise if you are thinking about getting in some snow skiing (especially cross-country skiing) this winter. Lunges are also great if your primary goal is to get tight and toned hips and thighs. As an added benefit, lunges will tax and therefore improve
IMPROVE YOUR POSTURE WITH SHRUGS BodybuildingExercisesFitness ModelsTraining MethodsWeight loss by admin - 2nd January 20230 Q: When doing shrugs, is it beneficial to rotate in an arc forward to back? I see people doing this and I cannot see why it would be a bad thing … but I’m not sure. First it’s important to understand that the target muscle in the shrug is the trapezius –
Tighten Your Tummy With Curl-Up Crunches BodybuildingExercisesTraining MethodsWeight loss by admin - 20th December 20220 The holidays are upon us, but that doesn’t mean your fitness plan has to take a back seat to the tempting foods and their consequences that can materialize around this time of year. Now is as good a time as any to “exercise” extra pounds with some focused abdominal work.