FITNESS PROGRAM CHEAT SHEET
Place YOUR energy on a path, focus on the RIGHT goals in that path, and finally receive the health you’ve wanted:
WHAT IS YOUR GOAL? CIRCLE AND FOLLOW THE AREA THAT YOU HAVE CIRCLED
Lose weight + tone body
Gain weight + bulk
Increase mental happiness and self-esteem
FILL IN THE BLANKS: GENERAL RULES BEHIND FITNESS AND HEALTH
Must train minimum___times per week to see fast results. A muscle must retain the memory of the last workout to continue body change, after 3 days it no longer is as effective.
To lose weight your caloric intake must be _________or _________caloric burning. If the body is overweight, there has been too long of an overabundance of food in the body which needs to be altered into a lighter meal plan.
To gain weight we must intake high amounts of _________with ________ . Mixing them together will create a complete muscle builder for the body, this protein can be vegetarian as much as meat.
To increase mental health we must work towards _________ physical activity and __________ substance/health abuse. Every abuse we take in, or do to our bodies will add negativity to self-image or decrease in mental happiness.
One of the biggest self-esteem components is ___________ in self and believing in your own capabilities.
Nutrition should mainly consume __________ on daily meals. With higher greens, reduction of mental health, and increase of happiness occur
THE ANSWERS
Greens / Increase / Confidence / 3 / Decrease / Protein / below __ equal / Carbohydrates
MEANINGS OF EACH:
Sets: how many times you perform the routine
Repetitions: how many times you perform the exercise
Weight: must be in “working zone” weight or speed to get results.
GOAL CHOICE FROM THE FIRST SECTION:
Lose weight: 3-4 sets/ 15-25 repetitions/ work 70-80% of intensity 3 times per week 1 week 60%
Gaining weight: 4-6 sets/ 6-8 repetitions/ work at max lift 3 times out of 4 weeks (one week recover)
Increasing mental wellness: 3-5 sets/ HIT training (30sec-1min on with rest)/ working at the max push of endurance/cardio. Making sure 2 of your workouts are outdoor sessions per week (running/biking etc) and one lifting but still high intensity.
YOUR PROGRAM:
Circle 2/3 exercises in each box and add them to your program in the space below. Depending on your focus on the body you can pick more in one box than another. Such as if I want to strengthen my legs I would l do 4 exercises on the lower body and 2 on the upper body.
Lower body: Squats / Lunge / Single leg press / Bridges / Good mornings / Step-ups
Upper body: Bench press DB / Shoulder press / Lat pulldown / Seated row / Bicep curl / Tricep extension / Single-arm row
Core and cardio: Bosu crunch / Oblique twistLeg raise / Stair climber 45min / 10x20 100m sprint / Uphill walk 1 hour / Elliptical 40minut level 8-14
Program: KNOW COPY AND PASTE YOUR GOALS WITH EXERCISES ON HERE AND YOU HAVE YOURSELF A GOAL FOCUSED BEGINNER PROGRAM
Exercises sets reps weight
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