About the June Total Bod Workout...
Thurs ◆ April 11 ◆ 2024
Hey frens!
Big, big congrats to the peeps who crushed the 12 Week Physique program! Seems like it was January just a second ago. Whooosh!
Amazing what you can accomplish by making small deposits every day. Way to invest in yourself. Compounding interest, baby!
Our poll results are overwhelming. We’re going 3x/week for a whole body workout in June.
This means all body parts focused on equally without an emphasis on anything specific.
We will be doing a four-week resensitization lifting phase after deload. This is so we fully recover from the 12 week foundational strength phase. You’ll be primed to make massive gains, prevent injury and overtraining for the upcoming total body training in June.
For those completing 12 Week Physique: please scroll to the bottom for your deload week instructions! 🎉🥳
❓🤷🏻♀️Why We Train in Phases for Optimal, Long-Lasting Results
Extreme anything results in backfiring waaaay behind the 8 ball.
Just like a truly sustainable fat loss phase (vs. water weight loss and muscle-wasting crash dieting) must be done in ordered phases like:
Fueling for the body fat loss journey with a bit extra of optimal nutrition for a week or two;
Reducing fats in small degrees in relation to median fat-to-lean mass ratio losses while keeping protein consistent;
Reducing carbs in small degrees (if necessary) as the metabolic down-regulation sets in; and
Ceasing fat loss completely after max 12 weeks and slowly reintroducing greater amounts of fats and carbs to “seal in” the new, lower body fat percentage…
Well, this is kinda how you build enduring physical strength and endurance, too… In ebb and flow phases that build upon each other for a banging end result.
Tide goes in, tide goes out.
It can’t be all one or the other. It’s unsustainable.
When it comes to biological females growing muscle (especially those experiencing peri-menopause+)…
You need to build a foundation first.
I say this because it’s the time of year when everyone goes, “Oh, shit! It’s summer. I think I’ll try to get in shape. What can I do to compensate for this quickly?”
EVERYBODY DOES THIS. It’s human nature to immediately pivot to the easiest thing first, so be gentle with yourself.
“Hard choices, easy life. Easy choices, hard life.” - Jersey Gregorek
I know a lot of folks are going to jump in to the June total body workout without preparing themselves for that kind of volume and intensity.
Just like you don’t build a house by starting with the roof, you don’t create sustainable physical change without building a solid foundation.
I beseech you:
Build your strength foundation first for long-term muscle gain and fitness.
Here are the phases I beg you to follow if you truly want to grow muscle, increase bone density, biomarkers, and reduce fat-to-lean mass ratios:
Complete the 12 Week Physique base strength and mobility program with deload weeks every four weeks.
Perform a resensitization phase of four weeks for strength maintenance and full recovery so your body can continue responding to….
…a higher volume hypertrophy phase that fertilizes muscle growth (if you planted the seeds accordingly). This is what we’ll be doing in June. Again, please don’t jump into this if you’ve not laid an appropriate mobility and lifting foundation.
We’ll then move on to metabolite training for greater definition and cardio fitness.
And another recovery phase.
I guess this is a long-winded disclaimer that jumping into the June workout is a really bad idea if it’s your first foray into getting fit after a respite.
Start here instead.
Set yourself up for success, my sisters of strength! This is how you win.
Next week is your hard-earned deload week!
Reminder about deload:
Deload week is a recovery/relaxation period where you will unveil the rewards of your hard work, as in:
Water weight from healthy and natural muscle micro-tear inflammation (what we create in proper lifting) will fall away — if fueling to help facilitate this.
You’ll see much more muscle definition and all-around ‘tightening.’
Strength and sculpting will have increased exponentially if fueling properly!
How to deload post here»
It’s never too late, frens. You can start anytime and get coaching advice here:
Thanks for taking the time to read this today! I appreciate being a part of your day.
Move that mountain pebble by pebble the right way.
You are not a damsel in distress. Be the hero of your story…
… And get to work,
Michelle
❓P.S. A Question For You:
What is something you no longer care about?
I’m dying to hear your answers in the comments!