I must admit, the plans for the next three months scare the living tar out of me. Hehe. Oh well, the experts/gurus are always saying that if your goals aren't making you sh*t your pants, then you didn't shoot high enough.
Here, then, are the workouts I have planned, as well as the measurements I took this morning. I'm going to be heading up north for a couple of days and won't be back until Sunday, so I figured I'd get out ahead of the crowd. Most of the exercises should be on YouTube, and make sure all of them are done with proper form.
January Workouts
Choose from one each of the 5 days. Make sure and keep it constantly mixed up, we want to keep the body guessing. That's why there are five of the workouts. Don't repeat any one of the workouts more than once per week.
Warm-ups:
Choose three exercises from this list: Bodyweight Squats, Bird Dog, Y-Squats, Push-ups, 2-leg Hip Extensions, Single Leg Hip Extensions, or Y-Pulldown
Cool-downs:
Choose three exercises from this list: Bird Dog, Y-Pulldowns, 2-leg Hip Extension, Prone Cobra, Camelback, Sun Salutation
Workout A
Each exercise 30 seconds, go through each of the exercises without rest then rest for 1 minute and repeat. Go for four times through total, although pure beginners may want to start with 2 times through. The point is to get as many reps in each exercise as possible and match or beat those reps with each subsequent round.
-Kettlebell Swings
-Push-ups
-Kettlebell Clean and Press
-Mountain Climbers
-Side to Side Squat
Rest 1 minute, repeat up to 3 more times
Workout B
Each exercise 30 seconds, go through each of the exercises without rest then rest for 1 minute and repeat. Go for four times through total, although pure beginners may want to start with 2 times through. The point is to get as many reps in each exercise as possible and match or beat those reps with each subsequent round.
-Side to Side Squat
-Staggered Push-ups
-Split Squats Side 1
-Split Squats Side 2
-Spiderman Climb
Repeat up to 3 times
Workout C
Each exercise 50 seconds followed by 10 seconds of rest, go through each of the exercises then rest for 1 minute and repeat. Go for three times through total, although pure beginners may want to start with 2 times through. The point is to get as many reps in each exercise as possible and match or beat those reps with each subsequent round.
-Kettlebell Swings
-Jumping Jacks
-Plank
-Jumping Jacks
-Mountain Climbers
-Push-ups
Repeat up to 2 times
Workout D
In this workout, you have twenty minutes. Period. Do your warm-up, then set the timer, then try to do as many rounds of this circuit as possible in the 20 minutes. Each week, try to beat your "score" by a) one or more reps, b) one or more exercises, or c) one or more rounds. There are six exercises, and minimum number of rounds is three. If you get more than seven, substitute tougher versions that work similar muscle groups.
-Kettlebell Swings x 10 reps
-Push press x 10 reps
-Split Squat x 10 reps each side
-Spiderman Climb x 10 reps each side
-Push-ups x 10 reps
-Burpees x 10 reps (don't include the push-up variation)
Repeat until 20 minutes is finished, then cooldown.
Workout E
Each exercise 20 seconds followed by 10 seconds rest, go through each of the exercises four times through total, then take 1 minute rest and move on to the next two exercises. The point is to get as many reps in each exercise as possible and match or beat those reps with each subsequent round. This is also known as the Tabata protocol, and it is brutal for your fat stores and cardiovascular system- which can only mean good things!
-Jump Squats
-Push-ups
Repeat 3x, then 1 min rest
-Burpees
-Spiderman Climb
Repeat 3x, then 1 min rest
-Kettlebell Clean & Press
-Jumping Jacks
This workout was designed for healthy people who have been exercising for at least six months. It is not meant to be construed as medical advice. Please consult your physician prior to beginning this program.
And my measurements:
Weight: 161 lbs
Bodyfat: 22 mm (29%)
Right arm: 12.75"
Chest: 33"
Waist: 30.5"
Hips: 37"
Gluteus: 41"
Right thigh: 23.75"
For comparison's sake, here are some old measurements:
November 9, 2009: 163 lbs
February 23, 2009: 166 lbs
February 2008: 147 lbs
I could type up the inches stuff, but no one except me truly cares. Just know that I'm up about 1-3 inches in most measurements from 12/13/2007, my apparent lowest point.
Okay, enough information for now! I'm signing out for a few days, but I'll be back on accountability on Sunday. Hopefully with the meals plan for the week!
Wednesday, December 30, 2009
Tuesday, December 29, 2009
The Overview
Here's an overview of the next six months, starting January 1, 2010 and ending June 30, 2010. Keep in mind that these goals are geared toward myself specificially, but they should be easy to follow and adapt if you want. I set my sights extremely high on purpose: first, something I really need to work for, and second, I need to prove something to myself. As a trainer, I am constantly bombarded with announcements from other trainers that say they've had people lose 15-20 pounds in one month using the meat & veggies only plan. I need to prove to myself that that is real. If I can do it with myself, then I can implement it with clients.
I plan to weigh in once a week, do a bodyfat measurement with Accumeasure calipers, and every two weeks, measure inches in the right arm, around the belly button, around the hips at the widest point, and the right thigh.
Also, I will be planning my meals in advance. The compliance % changes with each month, and will be dependent upon results. Compliance means that if I'm eating 5 meals per day, 7 days/week, I have a certain percentage of meals I can skip/flub up on/use to let my hair down. 100% compliance means just that: it's intense, and only happens for one month. 90% compliance means I get three meals per week; 80% compliance means I get 7 meals per week. There's one full rest week in the middle, which is practice for maintenance plus a reward week. I haven't really thought about my weekly/monthly rewards yet, which means I'll need to put them in later.
The Big Picture: 6 months, January 1-June 30, 2010
Month One: January 1-January 31
Hardcore, Intense, Exhilarating
Reduce fat by 15 pounds minimum, 1 mm decrease (BF%) every 5 days
Workouts: Metabolic Circuit 5x/week; Fun/Active 3x/week
Diet: Meat, Eggs, Veggies with plenty of fruit, yogurt, and oatmeal
Compliance: 100%
End Goal: Size 10, 150 pounds by Jan. 31
Month Two: February 1-28
Intense and Exhilarating
Reduce fat by 10 pounds minimum, 1 mm decrease (BF%) every 7 days
Workouts: Metabolic Circuit plus depletion circuit 5x/week; Fun/Active 3x/week
Diet: Meat, Eggs, Veggies, Fruit, add in more whole grains after workouts only
Compliance: 90%
End Goal: Size 8, 140 pounds by February 28
Month Three: March 1-30
Start Tweaking
Reduce fat by 5 pounds minimum, 1 mm decrease every 7 days
Workouts: Metabolic Circuit plus depletion 6x/week; Fun/Active 2x/week; High Intensity Interval Training (HIIT) 1x/week
Diet: Meat, Eggs, Veggies, Fruit, Whole Grains (some cereals) after workouts only
Compliance: 80-90%
End Goal: Size 6-8, 135 pounds by March 30
Active Rest: April 1-6
Rest week, Fun/Active workouts only
Diet: Work on intuitive eating, but relaxed
Month Four: April 7-30
Tweaking and Fitness Increases
135 pounds and 20% or less BF%
Workouts: Metabolic Circuit plus depletion 6x/week; Fun/Active or Endurance 3x/week; HIIT 1x/week
Diet: Meat, Eggs, Veggies, Fruit, Whole Grains
Compliance: 80%-90%
End Goal: Size 6, Seeing abs and muscle definition by April 30
Month Five: May 1-31
The Final Stretch
135 pounds and 17% bodyfat, ready for bikini and model shoot ;)
Workout: Metabolic Circuit plus HIIT 6x/week; Steady State/Endurance 2x/week; Outside and Play 1x/week
Diet: Meat, Eggs, Veggies, Fruit
Compliance: 90%
End Goal: 17% bodyfat by May 30
Month Six: June 1-30
Maintenance Man: At Goal, Now to Keep It
Workout: Metabolic Circuit 5x/week, Outside and Play 2x/week
Diet: Intuitive eating, enjoy seasonal fruits and veggies
I'll post January's workouts either today or tomorrow. They'll require a bit of floor space and a kettlebell. If you didn't notice, every month is a Metabolic Circuit. I do have a gym membership that I should use, so I may get to the gym and actually lift weights, but I'll likely just follow the plan. It's these metabolic circuits that are causing my bootcamp clients to lose 1 mm of bodyfat per week (or more, some have pulled off 5 mm in one week!), which is why I'm using them. My clients also are given a superset-style weight workout and HIIT workout each month that they're asked to do outside of class, so I'll also include that in the workouts even though my plan doesn't call for them.
See what I mean when I said I was keeping it simple? It'll be hard and intense, but not confusing. I'm leaving carb/protein ratios in the dust behind me. That's probably the smart thing to do.
I'll probably end up using a lot of protein powder, smoothies, etc. I might even plan for a nutrition bar or two. It's cold outside, and that means I'll rely a lot on warm/hot foods during the colder months.
If you said you were with me on this thing, let me see you commit on your blog!
I plan to weigh in once a week, do a bodyfat measurement with Accumeasure calipers, and every two weeks, measure inches in the right arm, around the belly button, around the hips at the widest point, and the right thigh.
Also, I will be planning my meals in advance. The compliance % changes with each month, and will be dependent upon results. Compliance means that if I'm eating 5 meals per day, 7 days/week, I have a certain percentage of meals I can skip/flub up on/use to let my hair down. 100% compliance means just that: it's intense, and only happens for one month. 90% compliance means I get three meals per week; 80% compliance means I get 7 meals per week. There's one full rest week in the middle, which is practice for maintenance plus a reward week. I haven't really thought about my weekly/monthly rewards yet, which means I'll need to put them in later.
The Big Picture: 6 months, January 1-June 30, 2010
Month One: January 1-January 31
Hardcore, Intense, Exhilarating
Reduce fat by 15 pounds minimum, 1 mm decrease (BF%) every 5 days
Workouts: Metabolic Circuit 5x/week; Fun/Active 3x/week
Diet: Meat, Eggs, Veggies with plenty of fruit, yogurt, and oatmeal
Compliance: 100%
End Goal: Size 10, 150 pounds by Jan. 31
Month Two: February 1-28
Intense and Exhilarating
Reduce fat by 10 pounds minimum, 1 mm decrease (BF%) every 7 days
Workouts: Metabolic Circuit plus depletion circuit 5x/week; Fun/Active 3x/week
Diet: Meat, Eggs, Veggies, Fruit, add in more whole grains after workouts only
Compliance: 90%
End Goal: Size 8, 140 pounds by February 28
Month Three: March 1-30
Start Tweaking
Reduce fat by 5 pounds minimum, 1 mm decrease every 7 days
Workouts: Metabolic Circuit plus depletion 6x/week; Fun/Active 2x/week; High Intensity Interval Training (HIIT) 1x/week
Diet: Meat, Eggs, Veggies, Fruit, Whole Grains (some cereals) after workouts only
Compliance: 80-90%
End Goal: Size 6-8, 135 pounds by March 30
Active Rest: April 1-6
Rest week, Fun/Active workouts only
Diet: Work on intuitive eating, but relaxed
Month Four: April 7-30
Tweaking and Fitness Increases
135 pounds and 20% or less BF%
Workouts: Metabolic Circuit plus depletion 6x/week; Fun/Active or Endurance 3x/week; HIIT 1x/week
Diet: Meat, Eggs, Veggies, Fruit, Whole Grains
Compliance: 80%-90%
End Goal: Size 6, Seeing abs and muscle definition by April 30
Month Five: May 1-31
The Final Stretch
135 pounds and 17% bodyfat, ready for bikini and model shoot ;)
Workout: Metabolic Circuit plus HIIT 6x/week; Steady State/Endurance 2x/week; Outside and Play 1x/week
Diet: Meat, Eggs, Veggies, Fruit
Compliance: 90%
End Goal: 17% bodyfat by May 30
Month Six: June 1-30
Maintenance Man: At Goal, Now to Keep It
Workout: Metabolic Circuit 5x/week, Outside and Play 2x/week
Diet: Intuitive eating, enjoy seasonal fruits and veggies
I'll post January's workouts either today or tomorrow. They'll require a bit of floor space and a kettlebell. If you didn't notice, every month is a Metabolic Circuit. I do have a gym membership that I should use, so I may get to the gym and actually lift weights, but I'll likely just follow the plan. It's these metabolic circuits that are causing my bootcamp clients to lose 1 mm of bodyfat per week (or more, some have pulled off 5 mm in one week!), which is why I'm using them. My clients also are given a superset-style weight workout and HIIT workout each month that they're asked to do outside of class, so I'll also include that in the workouts even though my plan doesn't call for them.
See what I mean when I said I was keeping it simple? It'll be hard and intense, but not confusing. I'm leaving carb/protein ratios in the dust behind me. That's probably the smart thing to do.
I'll probably end up using a lot of protein powder, smoothies, etc. I might even plan for a nutrition bar or two. It's cold outside, and that means I'll rely a lot on warm/hot foods during the colder months.
If you said you were with me on this thing, let me see you commit on your blog!
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