Post by Admin on Jun 4, 2016 6:10:44 GMT
The next important thing is to get your body on a schedule. We are creatures of habit and your body is the cause. Your body needs to know what to expect and when to expect it. When you are consistent, your body will move in sync and it will amaze you.
You must develop a plan on when to eat, what to eat, when to work out, and most importantly...when to sleep. The best time to work out is in the evenings. Your body has been used all day, you have been fueling it all day eating...it is ready to get blasted.
You should wait for an hour after wake up to eat your breakfast. When you wake up, your body is in overdrive from resting. If you work out soon after you wake up and BEFORE you eat breakfast, you will burn up to 3 times the calories you would normally. This will also boost your metabolism so when you do eat, your body will take it in better and faster.
You should plan your meals about 2-3 hours apart. The next important part of the schedule is supper and working out. A lot of people think they need to eat before a work out. The answer is small yes but big no.
Your last snack should be healthy and full of fuel for the work out. When you get home from work, make a casserole or something. When it goes in the over, go work out. Hit the weights hard and heavy. Most work outs should only be 30-45 minutes. Your body then needs protein and refueled within the next 45 minutes after. The good thing about this is your body will break down and process the food even faster! Lastly, you should never eat within 3 hours of bed time.
So here is a good sample plan. Feel free to adjust to your schedule.
7am Wake Up
8am Breakfast
10am Snack 1
12pm Lunch
3pm Snack 2
6pm Workout
7pm Supper
10pm Bedtime
Work Out Plans
This program is a 6 week program. In 6 weeks, your body is going to burn more calories than it is consuming resulting in the fat peeling off.
Each excersize in this phases are used in a particular format: 15 reps, 12 reps, 10 reps with no more than 1 minute rest between sets.
Cardio workouts burn massive amounts of calories and your body can recover quickly as it is primarily your heart rate burning the calories. You can do cardio every day with out doing a lot of damage. Weight lifting is also very important to burn fat. Remember that a pound of muscle is quite a bit smaller than fat. Also, a lean body natually burns calories easier. So by building muscle and shedding fat, you will get that toned body.
To get that toned body, you will need to use light weights with high amount of reps or resistance bands for those who have a lot more fat built up to lower risks of bodily damage. So let’s get started.
Phase 1
MONDAY
Morning Cardio:
Fit to Fight Phase 1 or 45 minutes Cycling
Evening Weights:
Cable Cross Overs
Incline Dumbell presses
seated dumbell lateral raises
dumbell shoulder press
widegrip pull downs
seated cable rows
dumbell curls
tricep pull downs
TUESDAY
Morning Cardio:
Fit to Fight Phase 2 or 45 Minutes Jogging
Evening Work Out:
Abs and cardio
WENESDAY:
Morning Cardio:
Fit to Fight Phase 2 or 30 Minutes Stair Running
THURSDAY
Morning Cardio:
Fit to Fight Phase 2 or 30 Minutes Cycling
Evening Work Out:
Unilateral leg extensions
machine squats
unilateral leg curls
donkey calf raises
FRIDAY
Morning Cardio:
Fit to Fight Phase 3 or 45 Minutes Jogging
Evening Work Out:
Abs and Cardio
SATURDAY
Morning Cardio:
Fit to Fight Phase 3 or 30 Minute Stair Running
You must develop a plan on when to eat, what to eat, when to work out, and most importantly...when to sleep. The best time to work out is in the evenings. Your body has been used all day, you have been fueling it all day eating...it is ready to get blasted.
You should wait for an hour after wake up to eat your breakfast. When you wake up, your body is in overdrive from resting. If you work out soon after you wake up and BEFORE you eat breakfast, you will burn up to 3 times the calories you would normally. This will also boost your metabolism so when you do eat, your body will take it in better and faster.
You should plan your meals about 2-3 hours apart. The next important part of the schedule is supper and working out. A lot of people think they need to eat before a work out. The answer is small yes but big no.
Your last snack should be healthy and full of fuel for the work out. When you get home from work, make a casserole or something. When it goes in the over, go work out. Hit the weights hard and heavy. Most work outs should only be 30-45 minutes. Your body then needs protein and refueled within the next 45 minutes after. The good thing about this is your body will break down and process the food even faster! Lastly, you should never eat within 3 hours of bed time.
So here is a good sample plan. Feel free to adjust to your schedule.
7am Wake Up
8am Breakfast
10am Snack 1
12pm Lunch
3pm Snack 2
6pm Workout
7pm Supper
10pm Bedtime
Work Out Plans
This program is a 6 week program. In 6 weeks, your body is going to burn more calories than it is consuming resulting in the fat peeling off.
Each excersize in this phases are used in a particular format: 15 reps, 12 reps, 10 reps with no more than 1 minute rest between sets.
Cardio workouts burn massive amounts of calories and your body can recover quickly as it is primarily your heart rate burning the calories. You can do cardio every day with out doing a lot of damage. Weight lifting is also very important to burn fat. Remember that a pound of muscle is quite a bit smaller than fat. Also, a lean body natually burns calories easier. So by building muscle and shedding fat, you will get that toned body.
To get that toned body, you will need to use light weights with high amount of reps or resistance bands for those who have a lot more fat built up to lower risks of bodily damage. So let’s get started.
Phase 1
MONDAY
Morning Cardio:
Fit to Fight Phase 1 or 45 minutes Cycling
Evening Weights:
Cable Cross Overs
Incline Dumbell presses
seated dumbell lateral raises
dumbell shoulder press
widegrip pull downs
seated cable rows
dumbell curls
tricep pull downs
TUESDAY
Morning Cardio:
Fit to Fight Phase 2 or 45 Minutes Jogging
Evening Work Out:
Abs and cardio
WENESDAY:
Morning Cardio:
Fit to Fight Phase 2 or 30 Minutes Stair Running
THURSDAY
Morning Cardio:
Fit to Fight Phase 2 or 30 Minutes Cycling
Evening Work Out:
Unilateral leg extensions
machine squats
unilateral leg curls
donkey calf raises
FRIDAY
Morning Cardio:
Fit to Fight Phase 3 or 45 Minutes Jogging
Evening Work Out:
Abs and Cardio
SATURDAY
Morning Cardio:
Fit to Fight Phase 3 or 30 Minute Stair Running