Health & Fitness: 2013

Since Mercedes Khani has been extremely successful in her health and fitness journey I decided to inform you guys about her easy and simple training schedule. This is for people who would like to lose body fat and gain muscle. Who doesn't want to do that?! Follow this 2 week schedule and see amazing results.

"This is the new training schedule you will be following for the next 2 weeks. After that, change the muscle groups you train on certain days around a bit to keep surprising your body, making sure it doesn't get accustomed to the training schedule and avoiding plateau.Don't worry. I didn't make this training schedule for competitive bodybuilders, so it won't be too hard on you. You only need to go to the gym 4 times a week. That's 3 days off! Remember to train heavy, with weight that will allow you to finish the amount of reps you wish to do, and that force you to do less reps in the later sets or to drop the weight in order to finish the reps you wish to do (and do more reps with the decreased weight if you can)." -Mercedes

CARDIO!!!

She believes that cardio should be first thing in the morning with an empty stomach. Don't eat before because you have been sleeping for about 8 hours and your body will be in its body fat burning zone. It should be 45 minutes of cardio.

Now, when you do cardio, you can go for the elliptical machine (my favorite), the treadmill, the bike or the Stairmaster or stepper. I recommend the Stairmaster or stepper for those who want to put the accent on tightening their glutes (bottom) and hamstring and thigh area.

Always choose for 'Manual' and go with how it feels. Choose a level that is high enough for you to feel like you're having a good cardio session, but just so that you are still able to speak. We want you to stay in your fat burning zone, so don't go too fast or too high with intensity. When you have shortness of breath, you are going too fast / intense.

Day	Morning	Afternoon/Evening
Monday	Cardio	Legs, calves
Tuesday	Training Off
Wednesday	Cardio	Back and biceps, abs
Thursday	Training Off
Friday	Cardio	Chest and triceps, abs
Saturday	Cardio	Shoulders, calves
Sunday	Training Off