Introduction & Preparation
Since I started working at Max Fitness Bend I’ve been asked multiple times for a weight-loss and lean-muscle-building program to get rid of flabby arms and stubborn bellies. I’m here to bring you one killer 12-week workout plan that you can repeat as many times as you choose. Increase the intensity after you finish the first round of 12 weeks so you don’t hit a plateau by adding more weight, decreasing rest periods, increasing sets and reps, etc. Avoid repetitive training cycles as your fitness level improves!
Here are five key points to remember before starting this program:
1. Rest – Don’t expect to be able to finish this workout from day one. Make sure you put in the proper rest periods between your sets. Don’t be afraid to rest a little longer at first if it helps you avoid over-training.
2. Quality Over Quantity – Never sacrifice form for an extraordinary amount of weight. If you break form during an exercise, stop what you’re doing and give it another go after you’ve had some more rest. It’s important to listen to your body and train smart. Leave your ego at the door; don’t be afraid to use a lighter weight so you can properly execute the movement.
3. Don’t Skip Muscle Groups– We’ve all witnessed the chicken leg epidemic: If you’re unfamiliar with this condition, it’s when people go full-force on their upper bodies and completely ignore their lower half. It’s important to stay balanced in your routine.
4. Make smart nutrition choices – This program doesn’t include a strict diet plan, but if you want to learn how to eat to lose weight, check out the “40 Questions, Myths & Truths About Nutrition” e-book by certified personal trainers Chasity Barker and Blaire Rummel. If you find yourself losing energy during your workout, I’d suggest increasing your servings of both carbs and proteins by 20-30 grams initially until you see an improvement in your overall workout.
Most studies suggest having one cheat meal per week. And if this isn’t handled well and sends you into a binge cycle, skip the cheat meal altogether and try to eat clean 90 to 95 percent of the time each day with your regular diet. Perfection is a myth and will only set you up for disappointment. Aim for more wins than losses each day, and you’ll find a healthy balance with your diet.
5. Record your progress – Track your weight, measurements and body fat to help you stay motivated and keep you on the path to success. It will be an awesome feeling to see how far you’ve come in 12 weeks.
Workout Schedule
The following workout routine requires weight training three times per week and cardio on your non-weight training days. You will be performing four to five exercises for major muscle groups (chest, back and legs) and two to three exercises for minors smaller muscles groups (arms).
There is a recommended way to split up your routine, but I’m encouraging you to have some flexibility in this program, especially when you’re just starting out. I decided to change the days of the week with the day number. You might ask, “But how will I know when to work out?” I don’t want you think you’re pinned down to work out on certain days of the week. Sometimes life gets in the way, and you can’t follow your schedule to a T, so it’s nice to have some flexibility. Wouldn’t you agree?
Here are a couple of suggested workout schedules. Remember, there’s more than one way to program a workout, so choose the schedule that best fits your lifestyle. Set yourself up for a consistent week of training and you will definitely find greater success.
You might be wondering why I’m emphasizing “REST” in this program. That’s a very good question indeed. This is because your “rest” days aren’t ever typical rest days. On these days, you still need to get some kind of exercise. When I say exercise, I mean getting on your feet and moving around. Don’t sit on your butt all day and watch television or browse Facebook. I personally like to separate my “rest” days, but if you like to have your weekends free then change this program to best fit your needs.
Pre Weight Training Warm up
Pre Weight Training Warm up.
Source: Internet
Start your workouts with five to 10 minutes of light cardiovascular activity to increase blood flow and prepare your body for more strenuous exercise; follow this cardio bout with some dynamic stretches and foam rolling. Let’s not start out your program with a pulled muscle! Stretching and preparing your body for exercise is just as important as the rest of your program. It’s also important to include a lightweight warmup set for each of the exercises you’ll do during your cycles.
Post Weight Training Cardio
Once you have depleted your glycogen stores through lifting weights, this is a really important time to increase the fat burn effect by performing some low-intensity cardio. You can do this by walking on a treadmill, spinning, climbing the stair machine or jumping on an elliptical. Because your energy might be low after your weightlifting session, you don’t have to choose an activity that requires intense effort. Just focus on getting your body to move and keeping your training heart rate between 65 and 75 percent of maximum. (*A simple way to estimate your maximum training heart rate is to take 220 minus your age. Keep your heart rate at 65-75 percent of that number.)
I’d suggest having immediate access to a protein shake post-workout because your muscles need to recover and repair from the lifting session. Many experts recommend consuming a protein shake within an hour of your workout, because the body will readily absorb protein and start the recovery process.
Some things you need to know before you start:
What’s a cycle?
A cycle is the entire round of workouts for your whole body. Complete the entire cycle before moving on to the next. Pay attention to how your body responds to your hard work. If you feel that your body is no longer changing and that you might be experiencing a plateau, don’t be afraid to mix up your training days or switch cycles.
What’s accelerated cardio?
Accelerated cardio means body weight exercises you’re going to do in your rest periods in cycles 2 and 3. Choose one of these exercises to do in between your sets while you’re “resting.” This will keep your heart rate up for optimal fat loss. You can choose a different exercise each time if you find yourself getting bored or stick to the same one for each “rest” period. Here are some examples of body weight exercises you can choose from:
• Single-leg toe touches
• Jump Rope
• Step-ups
• Jog in place
• Jumping jacks
• Burpees
Want to speed things up a bit with some helpful supplements?
The sole purpose of supplements is to provide your body with nutrients that you’re not digesting in your regular diet. Since you’re now lifting weights, your body will probably need more carbohydrates for energy and protein for muscle recovery. Here’s a list of some great supplements to include in your diet:
- Whey Protein – Protein is essential when building lean muscle. It helps your muscles recover. Make sure you get in a protein shake within 30-60 minutes after your workout for best results. Spirulina is a great alternative to whey protein, if you’re followed a plant- based diet or are lactose-intolerant.
- Essential Fatty Acids – Omega 3’s, flaxseed and nut oils will help you fight bad fat cravings and keep your joints and heart healthy.
- Amino Acids – Amino acids are the protein building blocks. Sip on amino acids during the day to maintain high protein synthesis for maximum recovery.
- Green Tea Extract – In addition to promoting fat loss, green tea extract provides amazing antioxidant support and fights off free radicals in your body.
- Multivitamin – This will help with your overall fitness level and support a healthy immune system.
How do I find my 1RM (max rep)?
There are a lot of 1RM calculators online. The one I use can be found here on bodybuilding.com. Spend your first week calculating your 1MR for each exercise so you’ll find out your ~75%, ~65%, and ~60% of your 1RM. I would recalculate this every month, because your strength should be increasing.
(Yoda voice) Your time has come young Jedi…
You’ve made it!
You see, that’s the beauty of this program. You can set your own finish line. For example, do the cycles for a month and then rearrange the cycles to create an entire different plan. Pay attention to your progress and adjust accordingly. This strategy will help you avoid plateaus and give your body the muscle confusion it needs. I’ve found that the more you switch things up, the more results you’ll see. Change is important because your body craves a challenge and will quickly adapt to your workouts. Don’t get stuck in a rut!
Source: MaxFitness