Amy Jo

Losing Body Fat with minimal cardio

I don't know about you but I've spent years obsessing over cardio training; thinking it was the ONLY way to get and stay lean.  Since giving birth to my Son, I have committed to more weight training, minimal cardio, and emphasizing diet as the catalyst for maximizing body fat loss and lean muscle gains .  I think my, and countless others results, have demonstrated that if you want less body fat you could be spending more time weight training, and ,much less time with endless hours on your favorite cardio equipment.  And before you ask, YES, cardio has its place for general health, and increasing metabolic efficiency.  However, proper nutrition and weight lifting have delivered the best results for me and my Client's.  Only one day a week of HIIT cardio over the last 8 months!
In conclusion, for those of you out there falling into the cardio trap, please take a minute to evaluate your fitness program.  Your Body is quick to adapt and progress can and will be stunted.  There's a better way!


 

Here's my weekly training schedule-

Sunday - REST DAY or HIIT cardio x 30 minutes

Monday - SHOULDERS/ABS

Tuesday - LEGS

Wednesday - CHEST/BICEP/TRICEPS

Thursday - ABS/PLYOMETRICS/STRETCHING or HITT cardio x 30 minutes

Friday - BACK

Saturday - LEGS

Thanks for being apart of my journey and letting me be apart of yours!

-Amy Jo

Tina Meyhoff

How to Lose Back Fat for Women


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Amy Jo Palmquest: Ripped to Pieces


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4 Best Exercises for a Slim Waist


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Amy Jo

Pregnancy can actually heal your metabolism!


12 weeks Post – Partum

I am excited to share my progress as I’m now 12 weeks Post-Partum.  But first, allow me to open with some breaking news, pregnancy has actually helped/healed my metabolism!

That’s right, slowly increasing calories over the last 9 months, progressively, and slowly cutting down cardio, has allowed my metabolism to recover from my low calorie contest prep diets, and endless hours of cardio.
Pregnancy has not been a hindrance to my physique goals but has actually helped me redefine my approach to sustainable diet and training. I know what you are thinking, this seems to be rather counterintuitive.  How can one cut activity, eat more, but improve one’s metabolism?

Well, let’s take a closer look.  After calories have been restricted for a length of time, your body begins to adapt to the low amount of calories.  This condition is more commonly known as metabolic adaptation or what researchers have identified as adaptive thermogenesis.  Basically, the body becomes more efficient at using energy due to the lack of availability of calories for energy supply.  The body then burns less calories throughout the day, potentially making fat loss extremely difficult; even with high amounts of exercise and starvation type diets.

So now that baby Tyton is 12 weeks, I’ve ramped back up my weight training first, reaching 5 days per week, and holding steady at 1 day of HIIT or high intensity cardio.  I’m seeing results almost daily.  My main priority is keeping my milk supply up, so leaning down too quickly isn’t an option yet.  Baby first.  But, seeing my progress amongst how little cardio I’m doing, and how much I’m eating is encouraging.  You don’t need extreme(s) to get lean, you need consistency, patience, and science.  Your Body is a complicated machine, subtle changes and maintenance is usually your best option.
Here’s a few combo exercises that I’ve incorporated into my program recently to strengthen my core-

Planks with alternating Hip extensions x 20
Mountain climbers x 60
Modified DB burpee w/ Upright Row x 10
Extra slow AB leg raises with knees bent x 15

X 2-3 rounds
 
As you can see, sometimes less is more.  After allowing my metabolism and Body to recover throughout my Pregnancy I am so much better prepared, both physically and mentally, to complete my physique transformation.

Thank you for being a part of my journey and allowing me to be a part of yours.

Amy Jo