From these foods you will need to eat six meals a day and as you probably
remember, you will eat *one portion of protein and one portion of
carbohydrates with each meal. If you have a hard time thinking of meals
you can make, I have provided about 75 different meal options in Appendix
A. Fill in each day and each meal in the table on the next page and
then go to the grocery store and buy the necessary foods:
*Remember that a portion is about as big as your fist.
It may seem like a task to fill this all in, but it actually makes grocery shopping so much quicker that you end up saving quite a bit of time at the grocery store. You get what you need from the grocery store and you get back to doing things that you want to do.
Step 4:
Exercise.
Now you need to plan out the days you want to exercise and what you would like to do on each day. The following chart is how I suggest you structure your exercise schedule.
| 7-Day Exercise Schedule: |
|
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
|
Weight Training
|
Aerobic Training
|
Weight Training
|
Aerobic Training
|
Weight Training
|
Aerobic Training
|
Free Day
|
|
Note:
- *Reverse grip on lat pulldowns
- Use the stairclimber for your cardio exercise.
- Take a one minute rest between sets
- Workout #2 - 20 Minutes of Cardio Interval Training
- Workout #4 - 20 Minutes of Cardio Interval Training
- Workout #6 - 20 Minutes of Cardio Interval Training
This is the 12-week schedule that most people use. If for some reason
this doesn't work for you, it is all right to move things around. If you
want your free day on Monday instead of Sunday, that is fine.
If this plan
conflicts with something in your personal or business life, write a new
schedule in the table by Clicking here!
That's it, now you should have everything scheduled in a time that works for you.
Step 5:
Order Supplements.
Now that you are almost ready to begin the program, I highly recommend that you order supplements. Supplements will make dieting easier and will help enhance your results. I am not big on the hype that supplements get, but these supplements have helped my clients and myself in the past. I give them my highest recommendation:
You can order these supplements from this website or go to a Bodybuilding.com store. Every health and supplement store will carry these products. Click here to see the stores!
Step 6:
Announce Your Goals.
If you really want this program to work, you must make a public commitment by telling three people your goals. Think of three people that you see once a day or a few times a week. These people will be very helpful through the 12-weeks. Write down the names and phone number of the three people you are going to call:
Name:_______________________ Phone #:__________________________
Name:_______________________ Phone #:__________________________
Name:_______________________ Phone #:__________________________
These people can be anyone, your mom or dad, a neighbor, a friend. Just someone that you talk with or see on a regular basis. Tell the guy at the front desk at your gym. It doesn't have to be a long drawn out conversation. It could be "Hey Bob, in 12 weeks I am going to be 15 pounds lighter," or "Hey Bob, I am going to lose 5% of my body fat in the next 12 weeks."
Step 7:
Recognize Possible Obstacles.
With everything that we do in life, something always seems to come up. These "things" that come up interfere with who we want to be and where we want to go in life. I love to sleep in and it created obstacles for me in my life. So I had to recognize that it was getting in the way and change that behavior. So there are some obstacles in your fitness path otherwise you would already have the body you desire.
In order to achieve our goals we need to recognize these obstacles. Take a few minutes and think about what is getting in your way. Is it an eating habit, a sleeping habit, or maybe exercising just wasn't important to you in the past. Write down three possible obstacles on the following lines:
3 Possible Obstacles:
1._________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
Now that you have recognized these obstacles, make a commitment to change these three behaviors so you can achieve your goals. If you have a bad eating habit, make an extra effort to fix it. If you can overcome obstacles it will be smooth sailing until you have a great looking physique.
Step 8:
Begin The Program.
That's it. You're done; this could be the end or the beginning. Its up to you now, if you want to take 12 weeks out of your life to accomplish your goals - do it now. Make a commitment to do the program and you will be glad that you did.
It is a test of physical and mental strength. Remember if you want to be average, you can do average things. If you want to set yourself apart from the majority, you have to do a little more than just average things.
A true challenge is never easy; otherwise it would not be a challenge. The hardest part will be getting started and sticking with it. If you are going to give up, you will most likely do it in the first few weeks. Be aware of that and focus as you begin the program. If you find that you are having a difficult time sticking to the diet or to the exercise schedule, please contact me and I will do my best to help you. You can email me at: will@bodybuilding.com. Please also share your success stories with me, I will be publishing success stories and testimonials on the website.
Get started today and you will be very happy with your results in 12 weeks.
Personal Trainer Guide
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