FitU Monthly: WEEK 47


FitU Monthly WK 47: 


  • For leaning down, keep calories in a deficit and opt for shorter recovery between sets and supersets. šŸŸ„ Try to lift heavy/push yourself on red-blocked exercises. Do HIIT and optional MetCons, and make sure to keep your activity levels up throughout the week (NEAT).

    Rest between sets: up to 1:30. Rest between supersets: up to 45 seconds.

  • For recomping, calories should be at maintenance. šŸŸ„ Take your time and push yourself on the red-blocked exercises. You may choose to do HIIT, or make sure to keep your activity levels up throughout the week (NEAT).

    Rest between sets: up to 3:00. Rest between supersets: up to 60 seconds.

  • For gaining, calories should be at a slight surplus (100-300 over maintenance, on average). šŸŸ„ Push yourself on red-blocked exercises, focus on form and time under tension (go slow).

    Take close to full recovery between sets, or about 3:00. Try to keep NEAT high, and you may do the HIIT/MetCons if you choose.

(G) Gym Workout
(H) Home Workout

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8 Lessons