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FitnessBlender.comTitlePage1FitnessBlender.comTableofContentsIntroduction:AboutthisProgram....................................................................34WeekWorkoutScheduleOverview/WorkoutCalendar.............................8DailyWorkouts–DirectLinksandDescriptions...................................12-35NutritionTipsforBestResults......................................................................36Answerstoyourmostcommonquestionsaboutfitness,weightloss,andthisprogram........................................................................................................46PhysicalFitnessTestScoreSheet...............................................................58DisclaimersandWarnings...........................................................................602FitnessBlender.comFitnessBlender’s4WeekFatLossProgramforBusyPeople:30MinuteWorkoutsAboutthisProgramWelcometoFitnessBlender’s4WeekFatLossProgramforBusyPeople.Weknowthatmanyofourviewershaveincrediblyfulllives-familiestoraise,careerstojuggle,andsoon.Asmuchasit’struethatyouhaveto“make”timetoexercise,youknowalltowellthatit’seasiersaidthandone.Allthisprogramasksofyouisroughly30minutesofyourday.We’reaskingyoutoreservejusthalfanhour–1/48ofyourday–topushyourownphysicallimits,tore-centeryourself,andtoboostyourmood,yourhealth,andyourconfidence.Don’tbesurprisedifyoustartthisprogramandwithinaweekortwofeelyourstresslevelsplummet.You’llalsonoticeyourbodyfirmingup,yourenergylevelsincreasing,andlikelythenumbersonyourscaledropping.Committothis100%!Whetheryoudevotemostofyourtimetoyourjob,yourschooling,oryourfamily,stopandallowyourselftoreallyrealizehowvastlyyoucanimprovethequalityofyourinteractionandabilitytodelveintoanyofthemwithjustthirtyminutesof“you-time”dailyintheformofthisprogram.Weguaranteeyouthatyouwillneverregretfullycommittingyourselftothathalfanhourorless.We’velistenedtoyourgoals–ahealthybodyweightandbodyfatpercentage,leanmuscleandatoned,fitbody,anddevelopedasmartandbalancedplanthatwillhelpyoureachyourgoalsinanamountoftimethatcompletelyeradicatesallexcuses.We’veputtogetherthemosttimeefficientworkoutstobringaboutchangesinyourbodyquickly,evenifyourscheduleisincrediblydemanding.We’verolledeverythingyouneedtolosebodyfat,buildleanmuscle,andgetfitfastintoaprogramthatiscompletelymanageable,makingitlesslikelythatyoufeeldefeatedandquittryingtomakeprogressaltogether.3FitnessBlender.comWorksmarter,notharder:30MinutesorlessWehavecombinedthefatblastingscienceofhighintensityintervaltraining(HIIT),withthepowerofmetabolismboostingstrengthtrainingtomakejusthalfanhourofactivityadayunbelievablyeffective.Theseshort,intenseworkoutsessionscanbemoreeffectiveforfatlossthanover90minutesonatreadmillorelliptical,aslongasyou’rewillingtopushyourself.HIITisphysicalactivitysointensethatitcausesametabolicdisruptionthatresultsina48-72hourdelayinreturningtoanormalrateofexpenditure,meaningthatyourbodyisstillburningcaloriesatanelevatedratehoursafteryou’vefinishedyourworkout.Strengthtrainingistheonlyscientificallyprovenwaytoboostmetabolismaroundtheclock;theleanmusclethatyoubuildrequiresmorecaloriestosustain,makingiteasiertoreachandstayatahealthybodyweight.Women;don’tavoidstrengthtrainingaswelacktheproperhormonelevelsto“bulkup”andtherearemanyassociatedhealthbenefitsthatwecan’taffordtomissouton.Whatcanyouexpect?MorethanjustweightlossFourweeksofthisprogramcoupledwithacleandietcanleadtoaweightlossofupto6-12poundsandanoticeablechangeinbodycompositionandtone.However,followingthroughwiththisprogramisaboutmuchmorethanthewayyourbodylooksorthenumberonthescale.Makingtimeforthisprogramisaboutmakingyourownhealthapriority,despitetimechallenges.It’saboutgainingendurance,balance,flexibility,andstrength,inmorewaysthanone.Don’tunderestimatethepowerofagoodworkout!Whatequipmentwillyouneed?Allyoureallyneedtodotheseworkoutsisasetofdumbbells.Kettlebellsmaymakeanappearance,buttheycaneasilybesubstitutedwithdumbbells.Theremaybeafewexercisesthatcallforabenchorstep,eitherofwhichcanbeeasilyimprovised.Whatfitnesslevelisthisplanmeantfor?Becausethesedailyworkoutsessionsaresobrief,wehaveusedintenseroutinesinordertomakethemostofthelimitedtimethatyouhavetodedicatetoexercise.Thevastmajorityofpeoplewillfindthisprogramverychallengingbutdoable,andalsoveryeasytomodifytomeettheirneeds.4FitnessBlender.comSomeonebrandnewtoexercisemayfindthisprogramtoodifficultduetotheintensenatureoftheroutines.Whileeveryonehasadifferentstartingpointwiththeirweight,strength,andoverallfitnesscapacity,thisbookisaverygeneralplanthatissuitableformost,solongastheparticipantisgenerallyfamiliarwithphysicalactivityandmovesattheirownpace.Alwaysfeelfreetoslowdownorstepuptheintensityorspeedofrepetitionsinanygivenworkoutasyouneedto,andyoucanalwayshitpauseandstopwhenevernecessary.Ourstrengthtrainingvideoscaneasilybeadaptedtosuitalmostliterallyanyfitnesslevelbyincreasingordecreasingtheweightbeinglifted.Thisprogramismeantforthosewithageneralbaselineoffitnessandnoinjuries,medicalconditions,orcontraindicationstoexerciseand/orworkingoutstrenuously.TalktoyourdoctorbeforestartingthisprogramWestronglyrecommendthatyougetmedicalclearancebeforeattemptingtocompletethisrigorousworkoutprogram.Thisprogramhasbeenbuiltforthegeneral,healthypublicandisnotcateredtoanyoneindividual.Exerciseisinherentlydangerousandnotallworkoutprogramsaresuitableforeveryindividualorhealthcondition;weadvisethatyougetexpressapprovalfromyourphysicianbeforeyoutacklethischallengingprogram.Commit,andstickwithit!Thisprogramworks.Wecansaythatwithouteventheslightestflickerofhesitationordoubt.Theonlyvariableinwhetherornottheseworkoutswillbringaboutresultsiswhetherornotyoudothem.AboutthechaptersofthisprogramDailyWorkoutProgramsTheseareyourdetailedday-by-daybreakdownofscheduledworkoutvideos;theycorrespondwiththeMonth1Calendar.Thetitlesoftheworkoutplansarelivelinks;clickontheseandyouwillbetakenstraighttotheworkoutvideoforthatday,hostedonourwebsite.FitnessBlenderNutritionTipsforFasterResultsIfyouwanttoseeresultsfromworkingout,thevalueofhealthyeatingcannot5FitnessBlender.combeunderestimated.Thisisaquickbutthoroughguideonhowtoeattobestnourishyourbodywhileyou’remakingyourwaythroughthismonthlongprogram.Ditchtheconceptofadietandembracetheideaofeatingforgoodhealth;wetellyouhowinthissection.Ournutritiontipswillhelpyoueathealthilytobenefitmaximallyfromthisprogramsothatyoucanlookandfeelyourbest.Important:MostCommonQuestionsThisisathoroughlistofquestionsthatwehavefrequentlyencounteredwithourpreviousFatLossPrograms;wefindthatwegetaskedalotofthesamefitnessandweightlossquestionsoverandoveragain–thesealsotendtobethequestionsthataremostoftenanswered(incorrectly)ontheweb.Inthissectionwehaveansweredjustabouteveryquestionwecanimaginerelatedtothisprogramandworkingoutforweightloss.Pleasereadthroughthissectionbeforecontactinguswithquestions,becausewehavelikelyalreadytakentothetimeansweryourquestioninamorethoroughwaythanwouldeverbepossibleinapersonalemailforoursmallteamoftwo.Specifichealthquestionsrelatedtopersonalscenariosarebestsavedforaphysician,forreasonsofsafetyandlegalscopesofpracticeforpersonaltrainers.Wewantyoutobearmedwithaccurateinformationandknowledge.WehaveincludedwhatwehopeisanexhaustiveQ&Asectionwhereyoucangetallofyourquestionsaboutlosingweightandthisprogramansweredinoneplace.Weareconfidentthatyouwillfindithelpful.FitnessBlender’snewPhysicalFitnessTest(PFT)OurPFTisagreatwayforyoutomeasureyoursuccesswiththisprogram,beyondthepoundsandincheslost.Peoplewhohavecompletedourpreviousprogramshaveseenincreasedstrengthandendurance,afasterruntime,andimprovedflexibility.We’rehappytoshareournewfitnesstestthatismuchmoreclearandeasytofollowthantheprevioustest–thisonealsohasanaccompanyingvideotomakesurethatallinstructionsareeasilyunderstood,andwehavemodifiedalloftheexercisesinthetesttonotneedanyequipment.Weusethetestsperiodicallyintheprogrambecausescaleweightisnottheend-allmeasurementwhenitcomestohealthorfitness.Forthisreason,werecommendthatyouutilizethisFitnessBlenderPFTtohelpgaugeyourprogressthroughoutthisprogram.Thisisavaluablemeasuringtoolthatwillhelpyoupinpointweakplacesinyourbody’sabilities,andshow6FitnessBlender.comyouhowfaryou’vecomeonceyoucompletethisprogram.ThankyoufortrustingFitnessBlendertohelpyoureachyourfitnessgoals.EverysinglepennyofeveryeBooksoldgoestowardsfundingwebsiteupdates&additionalfeatures,andcreatingmorefreefulllengthworkoutvideos.ThankyouforsupportingFitnessBlender.Sincerely,Kelli&DanielSegars7FitnessBlender.comFitnessBlenderWorkoutCalendar4WeekScheduleDay1Day2Day3Day4Day5Day6Day7WorkoutPlan#1WorkoutPlan#2WorkoutPlan#3WorkoutPlan#4WorkoutPlan#5Optional#6RestDayDay8Day9Day10Day11Day12Day13Day14WorkoutPlan#7WorkoutPlan#8WorkoutPlan#9WorkoutPlan#10WorkoutPlan#11Optional#12RestDayDay15Day16Day17Day18Day19Day20Day21WorkoutPlan#13WorkoutPlan#14WorkoutPlan#15WorkoutPlan#16WorkoutPlan#17Optional#18RestDayDay22Day23Day24Day25Day26Day27Day28WorkoutPlan#19WorkoutPlan#20WorkoutPlan#21WorkoutPlan#22WorkoutPlan#23Optional#24RestDayEachdayofthiscalendarcorrespondswithaspecificworkoutplanthatyou’llfindexplainedindepthinthefollowingpages.Remember,eachoftheworkouttitlesareaclickablelinkthatwilltakeyoutotheexactworkoutvideoslaidoutforthatday.Westronglyrecommendthatyoutakethetimetotakeseveraldifferent“before”picturespriortojumpingintothisprogram.Facingforward,fromtheside,andbackaregoodanglestohelpyouseethechangesinyourbodyasyoumakeyourwaythroughthisprogram.Atthispointyoumayalsowanttorecordyourbodyfatpercentage,circumferencemeasurements,and/orbodyweight.TheveryfirstworkoutplanhasyoutakingtheFitnessBlenderPFT.Thisisanimportantstepthatallowsyoutogaugeyourprogressthroughtherestoftheprogram,sowerecommendthatyounotskipit.Recordyourscoresand8FitnessBlender.comkeepthemsomewherewhereyouwontlosethemsothatyoucancompareyourperformance4weeksoutfromDay1.It’sonlyonemonth,butifyoustickwiththisprogramyoucanseeanoticeabledifferenceeveninthisshorttimeframe.Rightawayyou’regoingtobepushingyourlimitswith3xaweekbrutalHIITworkoutsthatbringyouthehighestamountoffatburnintheleastamountoftime,andtwiceweeklymetabolismboostingstrengthworkouts.Theonlypieceofequipmentthatyou’rereallygoingtoneedissomekindofweightforadditionalresistance,preferablyasetofdumbbells.Takelibertyinadjustingtheseworkoutstomeetyourneeds.Youcanholdontoweightsorwearaweightedvestformostoftheseroutinesinordertoboostthecalorieburnandtheintensity.Youcanmoveslowerorfasterthanustomakeanexerciseeasierorharderandthestrengthtrainingroutinescanalsobeasdifficultoreasyasyoulike,dependingontheamountofweightthatyouselect.Itisuptoyoutomodifythedetailstomaketheseworkoutsmaximallyeffectiveforyou;justremembertochallengeyourself.ExtraCreditforFasterResults:Theseworkoutsarejustliketheysound;extracredit,and100%optional.Weknowthatyousoughtoutthisplanbecauseyou’vegotatightschedulethatallowsminimaltimeforexercising,butwealsoknowthatsometimesbothyourscheduleandyourmotivationlevelsmightlendthemselvestoabitofextratimeworkingout.Theseoptionalworkoutchallengesareawaytostepupyourfatburnandleanmusclebuilding,meaningthatyouwillseeresultsfaster.Don’tfeelbadifyoucan’tcompletetheseextrachallenges,keepinmindthattheyarejustthat-extra.Inotherwords,intheinstancethatyouwantahighercalorieburnandanextrachallenge,we’rehappytoprovideit.OptionalWorkoutDaysThe“Optional”workoutdaysonthecalendarareinstanceswhenwewilllistoptionalworkoutvideosthatyoushouldalsoviewasasortof“extracredit”intermsofcaloricexpenditure.Pleasedonotethattheseworkoutshavebeencarefullyselectedtobetrainingtypesandintensitiesthatareeasyonthebody,andthatwontcauseanyexcessphysicalstressorinterferewiththebody’shealingprogressfromtheregularlyscheduledworkoutsfromtheweekbefore.It’simportantthatyoudon’tskiptheseworkoutstoinsteadreplacethemanykindofHIITorstrengthtraining.Ifyou’rereallytired,overlysore,or9FitnessBlender.comjustlackingintime,youcanforgotheseworkouts.Restisanimportantpartoffitness;ifyoufeellikeyouneedit,takeit.Withfivechallengingactivedaysaweek,thisprogramisaggressive.Ifyoustarttofeelasthoughyouaren’tfullyrecoveringbetweenworkoutsorlikeamusclegrouphasn’tfullyhealedinbetweenstrengthsessions(forexampleifyourquadsarestillverysoreatapointwhenthescheduleindicatesthatit’slegdayagain)weencourageyoutotakeanextrarestdayandtowaitanother24hoursbeforetaxingthosemusclesagain.Youcanalwayssubstituteahigherintensityroutineforoneofourlowerimpactworkouts,returningtothesamedayoftheprogramonceyoufeelreadytotackletougheronesagain.It’simportanttolistentoyourbodyandadequaterest(whichwillvaryforeachindividual)isanimportantpartoffitness.ChecktheCommonQuestionschapterifyouhavemoreconcernsaboutovertrainingandhowtoavoidit.Towardstheendofthesefourweeks,youmaystarttonoticeadifferenceinyourbody’stone,andyourclothesmaystarttofitdifferently.OurtoughHIITworkoutsaregoingtostarttofeeleasierandyouwilllikelyfindthatyourmusclesarelessstiffandyourjointshavemorerangeofmotion.Youmayfindmotivationintheformofyourowngainsinstrength,andyoushouldfeelincreasesinyourenergylevel.Ifyouhavebeencreatingacaloricdeficitbynoteatingmorecaloriesthanyouareburning,youwillhavelostweight–anywherebetween6-12poundsifyouhavebeencreatinganenergydeficitviaamixofdietandexercise(keepinginmindthateatingapproximately500calorieslessadayleadstoabout1poundlostperweekfromdietchanges).Ifyouhavelostmorethan12poundsyoumaywanttoincreaseyourcalorieintake,aslosingmorethan2-3poundsperweekcanmakeitmorelikelythatyougainthatweightbackandcanalsodecreaseyourbody’sabilitytohealitself.Ifyouhaveagoalofweightlossandyou’vebeenfollowingtheplanbutyourscalehasn’tbudged,don’tpanic,butdocheckyourdiet.Ifyouareworkingoutandnotseeingachange,yourdietishighlylikelytoblame.Readournutritiontipssectionforabriefrundownandtryutilizingthosetips.Remember,whilephysicalactivityisincrediblybeneficialforthehealthofyourbodyandeffectiveforburningoffcalories,itisnotafreepasstoovereat.10FitnessBlender.comIfweightlossisnotagoalofyours,youshouldbeawarethatthisprogramisstillexcellentforfirmingup,buildingleanmuscle,increasingendurance,agilityandevenflexibility.Ifyoudon’twanttoloseweight,youmayfindthatyouneedtobumpupyourcaloricintakeinordertostayatthesameweight.Jumpintothisprogramwholeheartedly,tellingyourselfthatyouwillsticktoit,thatyouwillwithoutadoubtcompletethischallenge.Whenyoumakeitthroughthisentireprogram,despitechallengesintime,outsidecommitments,andverytemptinglazydays,you’regoingtofeelproud.Onceyoufinishthis4WeekProgram,we’vegotawholelineupofdifferentprogramsforyoutochoosefromtotacklenext;youcaneitherrepeatthisprogramfromthebeginningorcheckoutFitnessBlender’sotherstructuredprogramslikethisone(thedifferentprogramscanbecompletedinanyorder).Youcantakeashortrestorsticktoverylightactivityforaweekbeforejumpingrightbackintoanotherprogram,butdonotlosethemotivationormomentumyou’vebuiltfromcompletingthisprogram.11FitnessBlender.comWorkoutPlan#1TotalWorkoutTime:VariesduetoPFTEquipment:Atreadmill,markedcourse,ortrack(orfreephoneappthattracksdistance),2piecesoftape,awaytokeeptimeStrategy:Takethephysicalfitnesstesttomeasureyourstartingpoint,forcomparisonin4weeksTotalCaloriesBurnedEstimate:VariesQuickTotalBodyWarmUpCardio(6Minutes)Alright,you’reawareatthispointthatthisisaworkoutprogrammeantforpeoplewithbusylivesandlimitedtimeforexercise,buthere’sthedealonwarmups;youcan’tskipthemandexpecttobeabletoperformatanefficientlevel,particularlynotwithoutasignificantlyraisedchanceofavoidableinjuriesandmusclestrainsduetocoldmuscles.Thewarmupsonlytakeafewminutes,they’repartofyourcalorieburn,andtheyareimperativetobeingabletosafelypushyourselfashardasthisprogramisgoingtoaskyouto.Weknowit’stempting,butdonotskipthem!FitnessBlender’sPhysicalFitnessTestBetweenthesquats&pushupstoexhaustion&thetimedmilerun,thisPFTisactuallyareallygreatworkout–butitservesmorethanonepurpose.It’salsogoingtogiveyouameasurable,objectivewaytolookatyourfitness(thatdoesn’thaveanythingtodothescale).It’sagreatwaytopinpointbothyourweaknessesandstrengths,andtheacross-the-boardimprovementsthatyou’regoingtoseeinthenextfourweeksisgoingtoendupbeingasourceofseriousmotivationthatwillkeeppropellingyouforward.Remember,recordthesescoresandkeepthemsomewhereyou’resurenottolosethem.BecauseofthevariabletimetocompletetheactualPFTchallenges,thismaybeoneofthefewworkoutdaysinthisprogramthatcouldgooverthe30minutemark.Aftertoday’sPFTwejumpstraightintobrutalHIITworkoutsandstrengthtrainingthatwillfitintoyourbusylife.LightCardio&StretchingCoolDown(5Minutes)AcooldownandstretchisjustasimportanttofitnessasHIITor

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