Day 49:Rest Day

As I mentioned at the end of Week 6, I want you to re-evaluate your program on your Rest Days rather than waiting until the start of the next week. Here’s what I want you to do on this Rest Day as you head into the last week of Project Inferno

* Continue your cardio. You can increase or decrease it based on your body fat level and muscle mass. If you’re holding more fat than you like, then bump up your cardio. If you’re starting to lose muscle mass then decrease it. Either way, keep your heart rate between 120-140 beats a minute for however long you perform cardio. These cardio adjustments become increasingly important as you diet and prepare for a show or photo shoot. 

* Perform TVA crunches on your rest day. I’m adding another 10 sets of TVA crunches to this day. Now, you’ll increase the length of each contraction to 15 seconds with only 5 seconds of rest between. Really work on how your entire body looks as you perform TVA crunches. You can perform these while sitting or standing. It’s important to understand that you may be required to pose over and over on stage, and you want to be able to hold your abs to their best advantage for as long as possible.

* Weigh yourself. You may need to take your calorie intake down another notch if you’re not content with your appearance and target weight. If you’ve lost more weight than you wanted to, then increase intake of protein and vegetables with a little bit of quality fats.

* Look at your macro intake. Your macro intake will stay roughly the same as last week. You’ll keep your protein intake high, carbs and fats moderate.

* Take photos. This is probably the most crucial element at this point. The camera is a better assessor of your appearance than the mirror. Make sure you take these photos in the same lighting, clothing and time of day as you’ve done in previous weeks.


Morning cardio



Perform 55 minutes before consuming food

TVA crunches

15-second contractions


Shorten rest to 5 seconds and work on keeping a neutral facial expression during contractions

Post-Workout cardio



Perform 40 minutes later in the evening



Download the Workout



Sometimes when you’re on a low calorie diet, you don’t sleep as well as you normally do. That means you have less energy. At this point, I’m more reliant upon my PRE-KAGEDbefore my workouts. That keeps me going. If you’re feeling that way during the Trainer then that likely means you’re doing something right. On the other hand, if you’re full and you’re sleeping 10 hours a night, then you may be eating too much food.

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