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首页 4_week_fat_loss_program_for_busy_people.pdf

4_week_fat_loss_program_for_busy_people.pdf

4_week_fat_loss_program_for_bus…

上传者: NDDD1986 2013-09-15 评分1 评论0 下载6 收藏0 阅读量638 暂无简介 简介 举报

简介:本文档为《4_week_fat_loss_program_for_busy_peoplepdf》,可适用于领域,主题内容包含FitnessBlendercomTitlePageFitnessBlendercomTableofContentsIntroduction:Abo符等。

FitnessBlendercomTitlePageFitnessBlendercomTableofContentsIntroduction:AboutthisProgramWeekWorkoutScheduleOverviewWorkoutCalendarDailyWorkouts–DirectLinksandDescriptionsNutritionTipsforBestResultsAnswerstoyourmostcommonquestionsaboutfitness,weightloss,andthisprogramPhysicalFitnessTestScoreSheetDisclaimersandWarningsFitnessBlendercomFitnessBlender’sWeekFatLossProgramforBusyPeople:MinuteWorkoutsAboutthisProgramWelcometoFitnessBlender’sWeekFatLossProgramforBusyPeopleWeknowthatmanyofourviewershaveincrediblyfulllivesfamiliestoraise,careerstojuggle,andsoonAsmuchasit’struethatyouhaveto“make”timetoexercise,youknowalltowellthatit’seasiersaidthandoneAllthisprogramasksofyouisroughlyminutesofyourdayWe’reaskingyoutoreservejusthalfanhour–ofyourday–topushyourownphysicallimits,torecenteryourself,andtoboostyourmood,yourhealth,andyourconfidenceDon’tbesurprisedifyoustartthisprogramandwithinaweekortwofeelyourstresslevelsplummetYou’llalsonoticeyourbodyfirmingup,yourenergylevelsincreasing,andlikelythenumbersonyourscaledroppingCommittothis!Whetheryoudevotemostofyourtimetoyourjob,yourschooling,oryourfamily,stopandallowyourselftoreallyrealizehowvastlyyoucanimprovethequalityofyourinteractionandabilitytodelveintoanyofthemwithjustthirtyminutesof“youtime”dailyintheformofthisprogramWeguaranteeyouthatyouwillneverregretfullycommittingyourselftothathalfanhourorlessWe’velistenedtoyourgoals–ahealthybodyweightandbodyfatpercentage,leanmuscleandatoned,fitbody,anddevelopedasmartandbalancedplanthatwillhelpyoureachyourgoalsinanamountoftimethatcompletelyeradicatesallexcusesWe’veputtogetherthemosttimeefficientworkoutstobringaboutchangesinyourbodyquickly,evenifyourscheduleisincrediblydemandingWe’verolledeverythingyouneedtolosebodyfat,buildleanmuscle,andgetfitfastintoaprogramthatiscompletelymanageable,makingitlesslikelythatyoufeeldefeatedandquittryingtomakeprogressaltogetherFitnessBlendercomWorksmarter,notharder:MinutesorlessWehavecombinedthefatblastingscienceofhighintensityintervaltraining(HIIT),withthepowerofmetabolismboostingstrengthtrainingtomakejusthalfanhourofactivityadayunbelievablyeffectiveTheseshort,intenseworkoutsessionscanbemoreeffectiveforfatlossthanoverminutesonatreadmillorelliptical,aslongasyou’rewillingtopushyourselfHIITisphysicalactivitysointensethatitcausesametabolicdisruptionthatresultsinahourdelayinreturningtoanormalrateofexpenditure,meaningthatyourbodyisstillburningcaloriesatanelevatedratehoursafteryou’vefinishedyourworkoutStrengthtrainingistheonlyscientificallyprovenwaytoboostmetabolismaroundtheclocktheleanmusclethatyoubuildrequiresmorecaloriestosustain,makingiteasiertoreachandstayatahealthybodyweightWomendon’tavoidstrengthtrainingaswelacktheproperhormonelevelsto“bulkup”andtherearemanyassociatedhealthbenefitsthatwecan’taffordtomissoutonWhatcanyouexpectMorethanjustweightlossFourweeksofthisprogramcoupledwithacleandietcanleadtoaweightlossofuptopoundsandanoticeablechangeinbodycompositionandtoneHowever,followingthroughwiththisprogramisaboutmuchmorethanthewayyourbodylooksorthenumberonthescaleMakingtimeforthisprogramisaboutmakingyourownhealthapriority,despitetimechallengesIt’saboutgainingendurance,balance,flexibility,andstrength,inmorewaysthanoneDon’tunderestimatethepowerofagoodworkout!WhatequipmentwillyouneedAllyoureallyneedtodotheseworkoutsisasetofdumbbellsKettlebellsmaymakeanappearance,buttheycaneasilybesubstitutedwithdumbbellsTheremaybeafewexercisesthatcallforabenchorstep,eitherofwhichcanbeeasilyimprovisedWhatfitnesslevelisthisplanmeantforBecausethesedailyworkoutsessionsaresobrief,wehaveusedintenseroutinesinordertomakethemostofthelimitedtimethatyouhavetodedicatetoexerciseThevastmajorityofpeoplewillfindthisprogramverychallengingbutdoable,andalsoveryeasytomodifytomeettheirneedsFitnessBlendercomSomeonebrandnewtoexercisemayfindthisprogramtoodifficultduetotheintensenatureoftheroutinesWhileeveryonehasadifferentstartingpointwiththeirweight,strength,andoverallfitnesscapacity,thisbookisaverygeneralplanthatissuitableformost,solongastheparticipantisgenerallyfamiliarwithphysicalactivityandmovesattheirownpaceAlwaysfeelfreetoslowdownorstepuptheintensityorspeedofrepetitionsinanygivenworkoutasyouneedto,andyoucanalwayshitpauseandstopwhenevernecessaryOurstrengthtrainingvideoscaneasilybeadaptedtosuitalmostliterallyanyfitnesslevelbyincreasingordecreasingtheweightbeingliftedThisprogramismeantforthosewithageneralbaselineoffitnessandnoinjuries,medicalconditions,orcontraindicationstoexerciseandorworkingoutstrenuouslyTalktoyourdoctorbeforestartingthisprogramWestronglyrecommendthatyougetmedicalclearancebeforeattemptingtocompletethisrigorousworkoutprogramThisprogramhasbeenbuiltforthegeneral,healthypublicandisnotcateredtoanyoneindividualExerciseisinherentlydangerousandnotallworkoutprogramsaresuitableforeveryindividualorhealthconditionweadvisethatyougetexpressapprovalfromyourphysicianbeforeyoutacklethischallengingprogramCommit,andstickwithit!ThisprogramworksWecansaythatwithouteventheslightestflickerofhesitationordoubtTheonlyvariableinwhetherornottheseworkoutswillbringaboutresultsiswhetherornotyoudothemAboutthechaptersofthisprogramDailyWorkoutProgramsTheseareyourdetaileddaybydaybreakdownofscheduledworkoutvideostheycorrespondwiththeMonthCalendarThetitlesoftheworkoutplansarelivelinksclickontheseandyouwillbetakenstraighttotheworkoutvideoforthatday,hostedonourwebsiteFitnessBlenderNutritionTipsforFasterResultsIfyouwanttoseeresultsfromworkingout,thevalueofhealthyeatingcannotFitnessBlendercombeunderestimatedThisisaquickbutthoroughguideonhowtoeattobestnourishyourbodywhileyou’remakingyourwaythroughthismonthlongprogramDitchtheconceptofadietandembracetheideaofeatingforgoodhealthwetellyouhowinthissectionOurnutritiontipswillhelpyoueathealthilytobenefitmaximallyfromthisprogramsothatyoucanlookandfeelyourbestImportant:MostCommonQuestionsThisisathoroughlistofquestionsthatwehavefrequentlyencounteredwithourpreviousFatLossProgramswefindthatwegetaskedalotofthesamefitnessandweightlossquestionsoverandoveragain–thesealsotendtobethequestionsthataremostoftenanswered(incorrectly)onthewebInthissectionwehaveansweredjustabouteveryquestionwecanimaginerelatedtothisprogramandworkingoutforweightlossPleasereadthroughthissectionbeforecontactinguswithquestions,becausewehavelikelyalreadytakentothetimeansweryourquestioninamorethoroughwaythanwouldeverbepossibleinapersonalemailforoursmallteamoftwoSpecifichealthquestionsrelatedtopersonalscenariosarebestsavedforaphysician,forreasonsofsafetyandlegalscopesofpracticeforpersonaltrainersWewantyoutobearmedwithaccurateinformationandknowledgeWehaveincludedwhatwehopeisanexhaustiveQAsectionwhereyoucangetallofyourquestionsaboutlosingweightandthisprogramansweredinoneplaceWeareconfidentthatyouwillfindithelpfulFitnessBlender’snewPhysicalFitnessTest(PFT)OurPFTisagreatwayforyoutomeasureyoursuccesswiththisprogram,beyondthepoundsandincheslostPeoplewhohavecompletedourpreviousprogramshaveseenincreasedstrengthandendurance,afasterruntime,andimprovedflexibilityWe’rehappytoshareournewfitnesstestthatismuchmoreclearandeasytofollowthantheprevioustest–thisonealsohasanaccompanyingvideotomakesurethatallinstructionsareeasilyunderstood,andwehavemodifiedalloftheexercisesinthetesttonotneedanyequipmentWeusethetestsperiodicallyintheprogrambecausescaleweightisnottheendallmeasurementwhenitcomestohealthorfitnessForthisreason,werecommendthatyouutilizethisFitnessBlenderPFTtohelpgaugeyourprogressthroughoutthisprogramThisisavaluablemeasuringtoolthatwillhelpyoupinpointweakplacesinyourbody’sabilities,andshowFitnessBlendercomyouhowfaryou’vecomeonceyoucompletethisprogramThankyoufortrustingFitnessBlendertohelpyoureachyourfitnessgoalsEverysinglepennyofeveryeBooksoldgoestowardsfundingwebsiteupdatesadditionalfeatures,andcreatingmorefreefulllengthworkoutvideosThankyouforsupportingFitnessBlenderSincerely,KelliDanielSegarsFitnessBlendercomFitnessBlenderWorkoutCalendarWeekScheduleDayDayDayDayDayDayDayWorkoutPlan#WorkoutPlan#WorkoutPlan#WorkoutPlan#WorkoutPlan#Optional#RestDayDayDayDayDayDayDayDayWorkoutPlan#WorkoutPlan#WorkoutPlan#WorkoutPlan#WorkoutPlan#Optional#RestDayDayDayDayDayDayDayDayWorkoutPlan#WorkoutPlan#WorkoutPlan#WorkoutPlan#WorkoutPlan#Optional#RestDayDayDayDayDayDayDayDayWorkoutPlan#WorkoutPlan#WorkoutPlan#WorkoutPlan#WorkoutPlan#Optional#RestDayEachdayofthiscalendarcorrespondswithaspecificworkoutplanthatyou’llfindexplainedindepthinthefollowingpagesRemember,eachoftheworkouttitlesareaclickablelinkthatwilltakeyoutotheexactworkoutvideoslaidoutforthatdayWestronglyrecommendthatyoutakethetimetotakeseveraldifferent“before”picturespriortojumpingintothisprogramFacingforward,fromtheside,andbackaregoodanglestohelpyouseethechangesinyourbodyasyoumakeyourwaythroughthisprogramAtthispointyoumayalsowanttorecordyourbodyfatpercentage,circumferencemeasurements,andorbodyweightTheveryfirstworkoutplanhasyoutakingtheFitnessBlenderPFTThisisanimportantstepthatallowsyoutogaugeyourprogressthroughtherestoftheprogram,sowerecommendthatyounotskipitRecordyourscoresandFitnessBlendercomkeepthemsomewherewhereyouwontlosethemsothatyoucancompareyourperformanceweeksoutfromDayIt’sonlyonemonth,butifyoustickwiththisprogramyoucanseeanoticeabledifferenceeveninthisshorttimeframeRightawayyou’regoingtobepushingyourlimitswithxaweekbrutalHIITworkoutsthatbringyouthehighestamountoffatburnintheleastamountoftime,andtwiceweeklymetabolismboostingstrengthworkoutsTheonlypieceofequipmentthatyou’rereallygoingtoneedissomekindofweightforadditionalresistance,preferablyasetofdumbbellsTakelibertyinadjustingtheseworkoutstomeetyourneedsYoucanholdontoweightsorwearaweightedvestformostoftheseroutinesinordertoboostthecalorieburnandtheintensityYoucanmoveslowerorfasterthanustomakeanexerciseeasierorharderandthestrengthtrainingroutinescanalsobeasdifficultoreasyasyoulike,dependingontheamountofweightthatyouselectItisuptoyoutomodifythedetailstomaketheseworkoutsmaximallyeffectiveforyoujustremembertochallengeyourselfExtraCreditforFasterResults:Theseworkoutsarejustliketheysoundextracredit,andoptionalWeknowthatyousoughtoutthisplanbecauseyou’vegotatightschedulethatallowsminimaltimeforexercising,butwealsoknowthatsometimesbothyourscheduleandyourmotivationlevelsmightlendthemselvestoabitofextratimeworkingoutTheseoptionalworkoutchallengesareawaytostepupyourfatburnandleanmusclebuilding,meaningthatyouwillseeresultsfasterDon’tfeelbadifyoucan’tcompletetheseextrachallenges,keepinmindthattheyarejustthatextraInotherwords,intheinstancethatyouwantahighercalorieburnandanextrachallenge,we’rehappytoprovideitOptionalWorkoutDaysThe“Optional”workoutdaysonthecalendarareinstanceswhenwewilllistoptionalworkoutvideosthatyoushouldalsoviewasasortof“extracredit”intermsofcaloricexpenditurePleasedonotethattheseworkoutshavebeencarefullyselectedtobetrainingtypesandintensitiesthatareeasyonthebody,andthatwontcauseanyexcessphysicalstressorinterferewiththebody’shealingprogressfromtheregularlyscheduledworkoutsfromtheweekbeforeIt’simportantthatyoudon’tskiptheseworkoutstoinsteadreplacethemanykindofHIITorstrengthtrainingIfyou’rereallytired,overlysore,orFitnessBlendercomjustlackingintime,youcanforgotheseworkoutsRestisanimportantpartoffitnessifyoufeellikeyouneedit,takeitWithfivechallengingactivedaysaweek,thisprogramisaggressiveIfyoustarttofeelasthoughyouaren’tfullyrecoveringbetweenworkoutsorlikeamusclegrouphasn’tfullyhealedinbetweenstrengthsessions(forexampleifyourquadsarestillverysoreatapointwhenthescheduleindicatesthatit’slegdayagain)weencourageyoutotakeanextrarestdayandtowaitanotherhoursbeforetaxingthosemusclesagainYoucanalwayssubstituteahigherintensityroutineforoneofourlowerimpactworkouts,returningtothesamedayoftheprogramonceyoufeelreadytotackletougheronesagainIt’simportanttolistentoyourbodyandadequaterest(whichwillvaryforeachindividual)isanimportantpartoffitnessChecktheCommonQuestionschapterifyouhavemoreconcernsaboutovertrainingandhowtoavoiditTowardstheendofthesefourweeks,youmaystarttonoticeadifferenceinyourbody’stone,andyourclothesmaystarttofitdifferentlyOurtoughHIITworkoutsaregoingtostarttofeeleasierandyouwilllikelyfindthatyourmusclesarelessstiffandyourjointshavemorerangeofmotionYoumayfindmotivationintheformofyourowngainsinstrength,andyoushouldfeelincreasesinyourenergylevelIfyouhavebeencreatingacaloricdeficitbynoteatingmorecaloriesthanyouareburning,youwillhavelostweight–anywherebetweenpoundsifyouhavebeencreatinganenergydeficitviaamixofdietandexercise(keepinginmindthateatingapproximatelycalorieslessadayleadstoaboutpoundlostperweekfromdietchanges)Ifyouhavelostmorethanpoundsyoumaywanttoincreaseyourcalorieintake,aslosingmorethanpoundsperweekcanmakeitmorelikelythatyougainthatweightbackandcanalsodecreaseyourbody’sabilitytohealitselfIfyouhaveagoalofweightlossandyou’vebeenfollowingtheplanbutyourscalehasn’tbudged,don’tpanic,butdocheckyourdietIfyouareworkingoutandnotseeingachange,yourdietishighlylikelytoblameReadournutritiontipssectionforabriefrundownandtryutilizingthosetipsRemember,whilephysicalactivityisincrediblybeneficialforthehealthofyourbodyandeffectiveforburningoffcalories,itisnotafreepasstoovereatFitnessBlendercomIfweightlossisnotagoalofyours,youshouldbeawarethatthisprogramisstillexcellentforfirmingup,buildingleanmuscle,increasingendurance,agilityandevenflexibilityIfyoudon’twanttoloseweight,youmayfindthatyouneedtobumpupyourcaloricintakeinordertostayatthesameweightJumpintothisprogramwholeheartedly,tellingyourselfthatyouwillsticktoit,thatyouwillwithoutadoubtcompletethischallengeWhenyoumakeitthroughthisentireprogram,despitechallengesintime,outsidecommitments,andverytemptinglazydays,you’regoingtofeelproudOnceyoufinishthisWeekProgram,we’vegotawholelineupofdifferentprogramsforyoutochoosefromtotacklenextyoucaneitherrepeatthisprogramfromthebeginningorcheckoutFitnessBlender’sotherstructuredprogramslikethisone(thedifferentprogramscanbecompletedinanyorder)Youcantakeashortrestorsticktoverylightactivityforaweekbeforejumpingrightbackintoanotherprogram,butdonotlosethemotivationormomentumyou’vebuiltfromcompletingthisprogramFitnessBlendercomWorkoutPlan#TotalWorkoutTime:VariesduetoPFTEquipment:Atreadmill,markedcourse,ortrack(orfreephoneappthattracksdistance),piecesoftape,awaytokeeptimeStrategy:Takethephysicalfitnesstesttomeasureyourstartingpoint,forcomparisoninweeksTotalCaloriesBurnedEstimate:VariesQuickTotalBodyWarmUpCardio(Minutes)Alright,you’reawareatthispointthatthisisaworkoutprogrammeantforpeoplewithbusylivesandlimitedtimeforexercise,buthere’sthedealonwarmupsyoucan’tskipthemandexpecttobeabletoperformatanefficientlevel,particularlynotwithoutasignificantlyraisedchanceofavoidableinjuriesandmusclestrainsduetocoldmusclesThewarmupsonlytakeafewminutes,they’repartofyourcalorieburn,andtheyareimperativetobeingabletosafelypushyourselfashardasthisprogramisgoingtoaskyoutoWeknowit’stempting,butdonotskipthem!FitnessBlender’sPhysicalFitnessTestBetweenthesquatspushupstoexhaustionthetimedmilerun,thisPFTisactuallyareallygreatworkout–butitservesmorethanonepurposeIt’salsogoingtogiveyouameasurable,objectivewaytolookatyourfitness(thatdoesn’thaveanythingtodothescale)It’sagreatwaytopinpointbothyourweaknessesandstrengths,andtheacrosstheboardimprovementsthatyou’regoingtoseeinthenextfourweeksisgoingtoendupbeingasourceofseriousmotivationthatwillkeeppropellingyouforwardRemember,recordthesescoresandkeepthemsomewhereyou’resurenottolosethemBecauseofthevariabletimetocompletetheactualPFTchallenges,thismaybeoneofthefewworkoutdaysinthisprogramthatcouldgoovertheminutemarkAftertoday’sPFTwejumpstraightintobrutalHIITworkoutsandstrengthtrainingthatwillfitintoyourbusylifeLightCardioStretchingCoolDown(Minutes)AcooldownandstretchisjustasimportanttofitnessasHIITor

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