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4_week_fat_loss_program_for_busy_people.pdf

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简介:本文档为《4_week_fat_loss_program_for_busy_peoplepdf》,可适用于生活百科领域,主题内容包含FitnessBlendercomTitlePageFitnessBlendercomTableofContentsIntroduction:Abo符等。

FitnessBlender.com Title Page 1 FitnessBlender.com Table of Contents Introduction: About this Program .................................................................... 3 4 Week Workout Schedule Overview / Workout Calendar ............................. 8 Daily Workouts – Direct Links and Descriptions ................................... 12 - 35 Nutrition Tips for Best Results ...................................................................... 36 Answers to your most common questions about fitness, weight loss, and this program ........................................................................................................ 46 Physical Fitness Test Score Sheet ............................................................... 58 Disclaimers and Warnings ........................................................................... 60 2 FitnessBlender.com Fitness Blender’s 4 Week Fat Loss Program for Busy People: 30 Minute Workouts About this Program Welcome to Fitness Blender’s 4 Week Fat Loss Program for Busy People. We know that many of our viewers have incredibly full lives - families to raise, careers to juggle, and so on. As much as it’s true that you have to “make” time to exercise, you know all to well that it’s easier said than done. All this program asks of you is roughly 30 minutes of your day. We’re asking you to reserve just half an hour – 1/48 of your day – to push your own physical limits, to re-center yourself, and to boost your mood, your health, and your confidence. Don’t be surprised if you start this program and within a week or two feel your stress levels plummet. You’ll also notice your body firming up, your energy levels increasing, and likely the numbers on your scale dropping. Commit to this 100%! Whether you devote most of your time to your job, your schooling, or your family, stop and allow yourself to really realize how vastly you can improve the quality of your interaction and ability to delve into any of them with just thirty minutes of “you-time” daily in the form of this program. We guarantee you that you will never regret fully committing yourself to that half an hour or less. We’ve listened to your goals – a healthy bodyweight and body fat percentage, lean muscle and a toned, fit body, and developed a smart and balanced plan that will help you reach your goals in an amount of time that completely eradicates all excuses. We’ve put together the most time efficient workouts to bring about changes in your body quickly, even if your schedule is incredibly demanding. We’ve rolled everything you need to lose body fat, build lean muscle, and get fit fast into a program that is completely manageable, making it less likely that you feel defeated and quit trying to make progress altogether. 3 FitnessBlender.com Work smarter, not harder: 30 Minutes or less We have combined the fat blasting science of high intensity interval training (HIIT), with the power of metabolism boosting strength training to make just half an hour of activity a day unbelievably effective. These short, intense workout sessions can be more effective for fat loss than over 90 minutes on a treadmill or elliptical, as long as you’re willing to push yourself. HIIT is physical activity so intense that it causes a metabolic disruption that results in a 48-72 hour delay in returning to a normal rate of expenditure, meaning that your body is still burning calories at an elevated rate hours after you’ve finished your workout. Strength training is the only scientifically proven way to boost metabolism around the clock; the lean muscle that you build requires more calories to sustain, making it easier to reach and stay at a healthy bodyweight. Women; don’t avoid strength training as we lack the proper hormone levels to “bulk up” and there are many associated health benefits that we can’t afford to miss out on. What can you expect? More than just weight loss Four weeks of this program coupled with a clean diet can lead to a weight loss of up to 6-12 pounds and a noticeable change in body composition and tone. However, following through with this program is about much more than the way your body looks or the number on the scale. Making time for this program is about making your own health a priority, despite time challenges. It’s about gaining endurance, balance, flexibility, and strength, in more ways than one. Don’t underestimate the power of a good workout! What equipment will you need? All you really need to do these workouts is a set of dumbbells. Kettlebells may make an appearance, but they can easily be substituted with dumbbells. There may be a few exercises that call for a bench or step, either of which can be easily improvised. What fitness level is this plan meant for? Because these daily workout sessions are so brief, we have used intense routines in order to make the most of the limited time that you have to dedicate to exercise. The vast majority of people will find this program very challenging but doable, and also very easy to modify to meet their needs. 4 FitnessBlender.com Someone brand new to exercise may find this program too difficult due to the intense nature of the routines. While everyone has a different starting point with their weight, strength, and overall fitness capacity, this book is a very general plan that is suitable for most, so long as the participant is generally familiar with physical activity and moves at their own pace. Always feel free to slow down or step up the intensity or speed of repetitions in any given workout as you need to, and you can always hit pause and stop whenever necessary. Our strength training videos can easily be adapted to suit almost literally any fitness level by increasing or decreasing the weight being lifted. This program is meant for those with a general baseline of fitness and no injuries, medical conditions, or contraindications to exercise and/or working out strenuously. Talk to your doctor before starting this program We strongly recommend that you get medical clearance before attempting to complete this rigorous workout program. This program has been built for the general, healthy public and is not catered to any one individual. Exercise is inherently dangerous and not all workout programs are suitable for every individual or health condition; we advise that you get express approval from your physician before you tackle this challenging program. Commit, and stick with it! This program works. We can say that without even the slightest flicker of hesitation or doubt. The only variable in whether or not these workouts will bring about results is whether or not you do them. About the chapters of this program Daily Workout Programs These are your detailed day-by-day breakdown of scheduled workout videos; they correspond with the Month 1 Calendar. The titles of the workout plans are live links; click on these and you will be taken straight to the workout video for that day, hosted on our website. Fitness Blender Nutrition Tips for Faster Results If you want to see results from working out, the value of healthy eating cannot 5 FitnessBlender.com be underestimated. This is a quick but thorough guide on how to eat to best nourish your body while you’re making your way through this month long program. Ditch the concept of a diet and embrace the idea of eating for good health; we tell you how in this section. Our nutrition tips will help you eat healthily to benefit maximally from this program so that you can look and feel your best. Important: Most Common Questions This is a thorough list of questions that we have frequently encountered with our previous Fat Loss Programs; we find that we get asked a lot of the same fitness and weight loss questions over and over again – these also tend to be the questions that are most often answered (incorrectly) on the web. In this section we have answered just about every question we can imagine related to this program and working out for weight loss. Please read through this section before contacting us with questions, because we have likely already taken to the time answer your question in a more thorough way than would ever be possible in a personal email for our small team of two. Specific health questions related to personal scenarios are best saved for a physician, for reasons of safety and legal scopes of practice for personal trainers. We want you to be armed with accurate information and knowledge. We have included what we hope is an exhaustive Q & A section where you can get all of your questions about losing weight and this program answered in one place. We are confident that you will find it helpful. Fitness Blender’s new Physical Fitness Test (PFT) Our PFT is a great way for you to measure your success with this program, beyond the pounds and inches lost. People who have completed our previous programs have seen increased strength and endurance, a faster run time, and improved flexibility. We’re happy to share our new fitness test that is much more clear and easy to follow than the previous test – this one also has an accompanying video to make sure that all instructions are easily understood, and we have modified all of the exercises in the test to not need any equipment. We use the tests periodically in the program because scale weight is not the end-all measurement when it comes to health or fitness. For this reason, we recommend that you utilize this Fitness Blender PFT to help gauge your progress throughout this program. This is a valuable measuring tool that will help you pinpoint weak places in your body’s abilities, and show 6 FitnessBlender.com you how far you’ve come once you complete this program. Thank you for trusting Fitness Blender to help you reach your fitness goals. Every single penny of every eBook sold goes towards funding website updates & additional features, and creating more free full length workout videos. Thank you for supporting Fitness Blender. Sincerely, Kelli & Daniel Segars 7 FitnessBlender.com Fitness Blender Workout Calendar 4 Week Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout Plan #1 Workout Plan #2 Workout Plan #3 Workout Plan #4 Workout Plan #5 Optional #6 Rest Day Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Workout Plan #7 Workout Plan #8 Workout Plan #9 Workout Plan #10 Workout Plan #11 Optional #12 Rest Day Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21 Workout Plan #13 Workout Plan #14 Workout Plan #15 Workout Plan #16 Workout Plan #17 Optional #18 Rest Day Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28 Workout Plan #19 Workout Plan #20 Workout Plan #21 Workout Plan #22 Workout Plan #23 Optional #24 Rest Day Each day of this calendar corresponds with a specific workout plan that you’ll find explained in depth in the following pages. Remember, each of the workout titles are a clickable link that will take you to the exact workout videos laid out for that day. We strongly recommend that you take the time to take several different “before” pictures prior to jumping into this program. Facing forward, from the side, and back are good angles to help you see the changes in your body as you make your way through this program. At this point you may also want to record your body fat percentage, circumference measurements, and/or bodyweight. The very first workout plan has you taking the Fitness Blender PFT. This is an important step that allows you to gauge your progress through the rest of the program, so we recommend that you not skip it. Record your scores and 8 FitnessBlender.com keep them somewhere where you wont lose them so that you can compare your performance 4 weeks out from Day 1. It’s only one month, but if you stick with this program you can see a noticeable difference even in this short timeframe. Right away you’re going to be pushing your limits with 3 x a week brutal HIIT workouts that bring you the highest amount of fat burn in the least amount of time, and twice weekly metabolism boosting strength workouts. The only piece of equipment that you’re really going to need is some kind of weight for additional resistance, preferably a set of dumbbells. Take liberty in adjusting these workouts to meet your needs. You can hold onto weights or wear a weighted vest for most of these routines in order to boost the calorie burn and the intensity. You can move slower or faster than us to make an exercise easier or harder and the strength training routines can also be as difficult or easy as you like, depending on the amount of weight that you select. It is up to you to modify the details to make these workouts maximally effective for you; just remember to challenge yourself. Extra Credit for Faster Results: These workouts are just like they sound; extra credit, and 100% optional. We know that you sought out this plan because you’ve got a tight schedule that allows minimal time for exercising, but we also know that sometimes both your schedule and your motivation levels might lend themselves to a bit of extra time working out. These optional workout challenges are a way to step up your fat burn and lean muscle building, meaning that you will see results faster. Don’t feel bad if you can’t complete these extra challenges, keep in mind that they are just that - extra. In other words, in the instance that you want a higher calorie burn and an extra challenge, we’re happy to provide it. Optional Workout Days The “Optional” workout days on the calendar are instances when we will list optional workout videos that you should also view as a sort of “extra credit” in terms of caloric expenditure. Please do note that these workouts have been carefully selected to be training types and intensities that are easy on the body, and that wont cause any excess physical stress or interfere with the body’s healing progress from the regularly scheduled workouts from the week before. It’s important that you don’t skip these workouts to instead replace them any kind of HIIT or strength training. If you’re really tired, overly sore, or 9 FitnessBlender.com just lacking in time, you can forgo these workouts. Rest is an important part of fitness; if you feel like you need it, take it. With five challenging active days a week, this program is aggressive. If you start to feel as though you aren’t fully recovering between workouts or like a muscle group hasn’t fully healed in between strength sessions (for example if your quads are still very sore at a point when the schedule indicates that it’s leg day again) we encourage you to take an extra rest day and to wait another 24 hours before taxing those muscles again. You can always substitute a higher intensity routine for one of our lower impact workouts, returning to the same day of the program once you feel ready to tackle tougher ones again. It’s important to listen to your body and adequate rest (which will vary for each individual) is an important part of fitness. Check the Common Questions chapter if you have more concerns about overtraining and how to avoid it. Towards the end of these four weeks, you may start to notice a difference in your body’s tone, and your clothes may start to fit differently. Our tough HIIT workouts are going to start to feel easier and you will likely find that your muscles are less stiff and your joints have more range of motion. You may find motivation in the form of your own gains in strength, and you should feel increases in your energy level. If you have been creating a caloric deficit by not eating more calories than you are burning, you will have lost weight – anywhere between 6-12 pounds if you have been creating an energy deficit via a mix of diet and exercise (keeping in mind that eating approximately 500 calories less a day leads to about 1 pound lost per week from diet changes). If you have lost more than 12 pounds you may want to increase your calorie intake, as losing more than 2-3 pounds per week can make it more likely that you gain that weight back and can also decrease your body’s ability to heal itself. If you have a goal of weight loss and you’ve been following the plan but your scale hasn’t budged, don’t panic, but do check your diet. If you are working out and not seeing a change, your diet is highly likely to blame. Read our nutrition tips section for a brief rundown and try utilizing those tips. Remember, while physical activity is incredibly beneficial for the health of your body and effective for burning off calories, it is not a free pass to overeat. 10 FitnessBlender.com If weight loss is not a goal of yours, you should be aware that this program is still excellent for firming up, building lean muscle, increasing endurance, agility and even flexibility. If you don’t want to lose weight, you may find that you need to bump up your caloric intake in order to stay at the same weight. Jump into this program whole heartedly, telling yourself that you will stick to it, that you will without a doubt complete this challenge. When you make it through this entire program, despite challenges in time, outside commitments, and very tempting lazy days, you’re going to feel proud. Once you finish this 4 Week Program, we’ve got a whole lineup of different programs for you to choose from to tackle next; you can either repeat this program from the beginning or check out Fitness Blender’s other structured programs like this one (the different programs can be completed in any order). You can take a short rest or stick to very light activity for a week before jumping right back into another program, but do not lose the motivation or momentum you’ve built from completing this program. 11 FitnessBlender.com Workout Plan # 1 Total Workout Time: Varies due to PFT Equipment: A treadmill, marked course, or track (or free phone app that tracks distance), 2 pieces of tape, a way to keep time Strategy: Take the physical fitness test to measure your starting point, for comparison in 4 weeks Total Calories Burned Estimate: Varies Quick Total Body Warm Up Cardio (6 Minutes) Alright, you’re aware at this point that this is a workout program meant for people with busy lives and limited time for exercise, but here’s the deal on warm ups; you can’t skip them and expect to be able to perform at an efficient level, particularly not without a significantly raised chance of avoidable injuries and muscle strains due to cold muscles. The warm ups only take a few minutes, they’re part of your calorie burn, and they are imperative to being able to safely push yourself as hard as this program is going to ask you to. We know it’s tempting, but do not skip them! Fitness Blender’s Physical Fitness Test Between the squats & push ups to exhaustion & the timed mile run, this PFT is actually a really great workout – but it serves more than one purpose. It’s also going to give you a measurable, objective way to look at your fitness (that doesn’t have anything to do the scale). It’s a great way to pinpoint both your weaknesses and strengths, and the across-the-board improvements that you’re going to see in the next four weeks is going to end up being a source of serious motivation that will keep propelling you forward. Remember, record these scores and keep them somewhere you’re sure not to lose them. Because of the variable time to complete the actual PFT challenges, this may be one of the few workout days in this program that could go over the 30 minute mark. After today’s PFT we jump straight into brutal HIIT workouts and strength training that will fit into your busy life. Light Cardio & Stretching Cool Down (5 Minutes) A cool down and stretch is just as important to fitness as HIIT or

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