Three expert trainers share their most effective workout week, based on three days, four days and five days or training.
Trainers Ross Dickerson, Mike Thurston and Justin St Paul

Thumbnail: Trainer Toby Richards, photo by Bailey Image.

#gym #workout #fitness
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What would my gym session be like if I could only train once per week?

» Male training programmes – https://www.thrstapp.com/

» Female training programmes – https://www.skulptedbody.com/

» THRST clothing – https://thrstofficial.com

» My Podcast – https://www.youtube.com/@FirstThingsThrst

» Get your first month on WHOOP for free! – https://join.whoop.com/mikethurston

» https://www.instagram.com/mikethurston

» The Workout:

A1: Incline DB Bench Press
A2: T Bar Row
B: Seated Leg Curl
C: Pendulum Squat
D: Single Arm Lat Pulldown
E: Machine Lateral Raise
F: Bulgarian Split Squat
G1: Single Arm DB Preacher Curl
G2: Cable Tricep Extension

3 sets each, 8-12 reps.

» Edited by @christaps – https://instagram.com/kristvps
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This is where you can sign up: https://green-healthy-cooking.thrivecart.com/6-week-clean-eating-program/?ref=yt

Meal planning and meal prepping are the secrets to sticking to a healthy diet! This clean eating program makes the learning process a breeze! Learn how to eat healthy consistently and how to stick to healthy eating forever without starving.
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The Best Meal Plan To Lose Fat Faster (TRY THIS!)

For Amazing Recipes including the chicken fajitas from my Lazy Kitchen Cookbook: https://rschef.com/recipes?sl=youtube

To lose fat? There is no way around it. You’ve got to dial in your diet according to your goals! Here are 4 key tips to help you dial in your meal plan to help you reach your goals faster. And I’ll even share what a typical day of eating looks like for me, both my meals and macros!

My proven method on how to lose bodyfat and keep it off forever without feeling miserable: http://rsformula.com/optin1592270781900?sl=youtube

00:00 – Intro
00:32 – The Fake Secret
01:38 – Fat Loss Tip #1
02:37 – Fat Loss Tip #2
03:21 – Fat Loss Tip #3
04:17 – Fat Loss Tip #4
05:20 – Macros and Calories for Fat Loss
06:20 – Meal Timing
06:58 – Pre Workout
07:31 – Meal #1 – Post workout
08:05 – Meal #2- Lunch
08:43 – Meal #3 – Dinner
09:32 – Meal #4 – Dessert
10:16 – Day End Calories and Macros

Sources:
https://academic.oup.com/ajcn/article/103/3/738/4564609
https://www.apa.org/pubs/journals/releases/bul1273325.pdf
https://pubmed.ncbi.nlm.nih.gov/28409508/
https://pubmed.ncbi.nlm.nih.gov/28537195/
https://www.ncbi.nlm.nih.gov/pubmed/30629046
https://pubmed.ncbi.nlm.nih.gov/30335479/
https://pubmed.ncbi.nlm.nih.gov/7369170/
https://pubmed.ncbi.nlm.nih.gov/16076989/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6642616/
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