How to lose weight and get into great shape in 4 hours a week
This 6 week program will lead you step-by-step through keto camp, to train your body to burn fat efficiently through keto-adaptation. You will be instructed on how to set up your low-carb diet to restructure your metabolism, making it easy to use stored fat as fuel. We will also do optimal exercises for a healthy body composition with Keto adaption.
Use the Keto Gains Calculator to Get Your Macros:
Keto Food List
FATS AND OILS
Fats will be the majority of your daily calorie intake when you are on a ketogenic diet, so choices should be made with your own digestion system in mind. Fats are very important to our bodies, but they can also be dangerous if you are consuming the wrong types of fats.
You want to have a balance between your Omega-3’s and Omega-6’s, so eating things like wild salmon, tuna, trout, and shellfish can help provide a balanced diet of Omega-3’s.
If you don’t like fish, or just prefer not to eat it, I suggest taking a small fish oil supplement. You can also take krill oil for Omega-3’s if you are allergic.
Saturated and monounsaturated fats such as butter, macadamia nuts, avocado, egg yolks, and coconut oil are more chemically stable and less inflammatory to most people, so they are preferred.
Fats and oils can be combined in a number of different ways to add to your meals – sauces, dressings, or just simple topping off a piece of meat with butter.
Try to avoid any hydrogenated fats, such as margarine, to minimize your trans fat intake. There have been studies linking it to higher chances of coronary heart disease. If you’re using vegetable oils (olive, soybean, flax, or safflower) choose the “cold pressed” options if they are available.
If you tend to fry things up, try to go after non-hydrogenated lards, beef tallow, ghee, or coconut oil, since they have higher smoke points than other oils. This allows less oxidizationof the oils, which means you get more Essential Fatty Acids.
Keep an eye on your intake for nut or seed based foods, as they can be quite high in inflammatory Omega-6’s – these include things like almonds, walnuts, pine nuts, sunflower oil and corn oil.
Some ketogenic diet foods that are great for fats and oils (organic and grass-fed sources are preferred):
• Avocado
• Beef tallow
• Butter
• Chicken Fat
• Ghee
• Non-hydrogenated Lard
• Macadamia Nuts
• Mayonnaise (watch out for added carbs)
• Olive Oil
• Coconut Oil
• Coconut Butter
• Red Palm Oil
• Peanut Butter
PROTEIN
Your best bet when it comes to protein is choosing anything organic or grass fed, and using free-range eggs. This will minimize your bacteria and steroid hormone intake.
• Fish. Preferably eating anything that is caught wild like catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna.
• Shellfish. Clams, oysters, lobster, crab, scallops, mussels, and squid.
• Whole Eggs. Try to get them free-range from the local market if possible. You can prepare them in a number of different ways like fried, deviled, boiled, poached, and scrambled.
• Meat. Beef, Veal, Goat, Lamb, and other wild game. Grass fed is preferred as it has a better fatty acid count.
• Pork. Pork loin, pork chops, and ham. Watch out for added sugars in ham.
• Poultry. Chicken, Duck, Quail, Pheasant. Free range or organic is the best choice here if possible.
• Bacon and Sausage. Check labels for anything cured in sugar, or if it contains extra fillers.
• Peanut Butter. Go for natural peanut butter, but be careful as they have high counts of Omega-6’s and carbohydrates. Try to opt for macadamia nut butter if you can.
|Ketogenic Diet Protein Source |Fats Calories |Net Carbs Protein |
| |(g) |(g) (g) |
|Bacon, 1 slice (~ 8g), baked |44 |3.5 |0 |2.9 |
|Beef, Sirloin Steak, 1 ounce, broiled |69 |4 |0 |7.7 |
|Beef, Ground, 5% fat, 1 ounce, broiled |44 |1.7 |0 |6.7 |
|Beef, Ground, 15% fat, 1 ounce, broiled |70 |4.3 |0 |7.2 |
|Beef, Ground, 30% fat, 1 ounce, broiled |77 |5.1 |0 |7.1 |
|Beef, Bottom Round, 1 ounce, roasted |56 |2.7 |0 |7.6 |
|Chicken, white meat, 1 ounce |49 |1.3 |0 |8.8 |
|Chicken, dark meat, 1 ounce |58 |2.8 |0 |7.8 |
|Egg, 1 large, 50 g |72 |4.8 |0.4 |6.3 |
|Fish, Raw, Cod, 1 ounce |20 |0.1 |0 |4.3 |
|Fish, Raw, Flounder, 1 ounce |20 |0.6 |0 |3.5 |
|Fish, Raw, Sole, 1 ounce |20 |0.6 |0 |3.5 |
|Fish, Raw, Salmon, 1 ounce |40 |1.8 |0 |5.6 |
|Ham, smoked, 1 ounce |50 |2.6 |0 |6.4 |
|Hot dog, beef, 1 ounce |92 |8.5 |0.5 |3.1 |
|Lamb, ground, 1 ounce, broiled |80 |5.6 |0 |7 |
|Lamb chop, boneless, 1 ounce, broiled |67 |3.9 |0 |7.3 |
|Pork chop, bone-in, 1 ounce, broiled |65 |4.1 |0 |6.7 |
|Pork ribs, ribs, 1 ounce, roasted |102 |8.3 |0 |6.2 |
|Scallops, 1 ounce, steamed |31 |0.2 |1.5 |5.8 |
|Shrimp, 1 ounce, cooked |28 |0.1 |0 |6.8 |
|Tuna, 1 ounce, cooked |52 |1.8 |0 |8.5 |
|Turkey Breast, 1 ounce, roasted |39 |0.6 |0 |8.4 |
|Veal, roasted, 1 ounce |42 |1 |0 |8 |
VEGETABLES
On a ketogenic diet, try to go after vegetables that are grown above ground and are leafy greens. If you can, opt for organic as there’s less pesticide residues, but if you can’t then don’t worry. Studies show that organic and non-organic vegetables still have the same nutritional qualities.
Vegetables are an extremely important part of a healthy diet, but sometimes we’re stuck with decisions we might regret later. Some vegetables are high in sugar and don’t cut it nutritionally – so we need to ween them out. The best type of vegetables for a ketogenic diet are high in nutrients and low in carbohydrates.
These, as most of you can guess, are dark and leafy. Anything that resembles spinach or kale will fall into this category, and will be the best thing to include into anything you can.
|Ketogenic Diet Vegetable Source |Net Carbs |Protein (g) |
| |Calories Fats (g) | |
| |(g) | |
|Asparagus, cooked, 1 ounce |6 |0.1 |0.6 |0.7 |
|Avocado, 1 ounce |47 |4.4 |0.6 |0.6 |
|Broccoli, chopped, cooked, 1 ounce |10 |0.1 |1.1 |0.7 |
|Carrots, baby, 1 ounce, raw |10 |0 |1.5 |0.01 |
|Cauliflower, chopped, cooked, 1 ounce |7 |0.1 |0.5 |0.5 |
|Celery, 1 ounce, raw |5 |0 |0.3 |0.7 |
|Cucumber, 1 ounce, raw |4 |0 |1 |0.2 |
|Garlic, 1 clove (3 grams) |4 |0 |1 |0.2 |
|Green beans, cooked, 1 ounce |10 |0.1 |1.3 |0.5 |
|Mushrooms, button, 1 ounce, raw |6 |0.2 |0.6 |0.9 |
|Onion, green, 1 ounce, chopped, raw |9 |0 |1.3 |0.5 |
|Onion, white, 1 ounce, chopped, raw |11 |0 |2.1 |0.3 |
|Bell Pepper, Green, 1 ounce, raw |6 |0 |0.8 |0.2 |
|Pickles, dill, 1 ounce |3 |0 |0.4 |0.2 |
|Romaine lettuce, 1 ounce |5 |0.1 |0.3 |0.4 |
|Butterhead lettuce, 1 ounce |4 |0.06 |0.3 |0.4 |
|Shallots, raw, 1 ounce |20 |0 |3.9 |0.7 |
|Snow peas, 1 ounce, cooked |24 |0 |2.8 |1.5 |
|Spinach, 1 ounce, raw |7 |0.1 |0.4 |0.8 |
|Squash, Acorn, baked, 1 ounce |16 |0 |2.9 |0.3 |
|Squash, Butternut, baked, 1 ounce |11 |0 |2.1 |0.3 |
|Squash, Spaghetti, 1 ounce, cooked |8 |0.1 |1.4 |0.2 |
Tomato, raw, 1 ounce 5 0 0.8 0.3
DAIRY PRODUCTS
Raw and organic milk products are preferred here. Choose full fat everything over low fat or fat free.
• Heavy Whipping Cream
• Hard and soft cheeses – (Cheddar, Mozzarella, Cream Cheese, Marscapone Cheese, etc.)
• Sour Cream
• Cottage Cheese
|Ketogenic Diet Diary Source |Fats Calories |Net Carbs |Protein (g) |
| |(g) |(g) | |
|Buttermilk, whole, 1 ounce |18 |0.9 |1.4 |0.9 |
|Cheese, Blue, 1 ounce |100 |8.2 |0.7 |6.1 |
|Cheese, Brie, 1 ounce |95 |7.9 |0.1 |5.9 |
|Cheese, Cheddar, 1 ounce |114 |9.4 |0.4 |7.1 |
|Cheese, Colby, 1 ounce |110 |9 |0.7 |6.7 |
|Cheese, Cottage, 2%, 1 ounce |24 |0.7 |1 |3.3 |
|Cheese, Cream, block, 1 ounce |97 |9.7 |1.1 |1.7 |
|Cheese, Feta, 1 ounce |75 |6 |1.2 |4 |
|Cheese, Monterey Jack, 1 ounce |106 |8.6 |0.2 |7 |
|Cheese, Mozzarella, whole milk, 1 oz |85 |6.3 |0.6 |6.3 |
|Cheese, Parmesan, hard, 1 ounce |111 |7.3 |0.9 |10.1 |
|Cheese, Swiss, 1 ounce |108 |7.9 |1.5 |7.6 |
|Cheese, Marscapone, 1 ounce |130 |13 |1 |1 |
|Cream, half-n-half, 1 ounce |39 |3.5 |1.3 |0.9 |
|Cream, heavy, 1 ounce |103 |11 |0.8 |0.6 |
|Cream, Sour, full fat, 1 ounce |55 |5.6 |0.8 |0.6 |
|Milk, whole, 1 ounce |19 |1 |1.5 |1 |
|Milk, 2%, 1 ounce |15 |0.6 |1.5 |1 |
Milk, skim, 1 ounce 10 0 1.5 1
NUTS AND SEEDS
Nuts and seeds are best when they are roasted to remove any anti-nutrients. Try to avoid peanuts if possible, as they are actually legumes which are not highly permitted in the ketogenic diet food list.
• Macadamias, walnuts and almonds are the best in terms of your carb count and can be eaten in small amounts.
• Cashews and pistachios are higher in carbs, so make sure you track these carefully.
• Nuts are high in Omega-6 Fatty Acids, so try to be careful with over consumption.
• Nut and seed flours, such as almond flour and milled flax seed are great to substitute for regular flour. This means baking can be done in moderation.
|Ketogenic Diet Nuts/Seed Source |Calories |Fats (g) |Net |Protein (g) |
| | | |Carbs | |
| | | |(g) | |
|Almonds, raw, 1 ounce |170 |15 |3 |6 |
|Brazil Nuts, raw, 1 ounce |186 |19 |1 |4 |
|Cashews, raw, 1 ounce |160 |13 |7 |5 |
|Chestnuts, raw, 1 ounce |55 |0 |13 |0 |
|Chia Seeds, raw, 1 ounce |131 |10 |0 |7 |
|Coconut, dried, unsweetened, 1 ounce |65 |6 |2 |1 |
|Flax Seeds, raw, 1 ounce |131 |10 |0 |7 |
|Hazelnuts, raw, 1 ounce |176 |17 |2 |4 |
|Madadamia Nuts, raw, 1 ounce |203 |21 |2 |2 |
|Peanuts, raw, 1 ounce |157 |13 |3 |7 |
|Pecans, raw, 1 ounce |190 |20 |1 |3 |
|Pine Nuts, raw, 1 ounce |189 |20 |3 |4 |
|Pistachios, raw, 1 ounce |158 |13 |5 |6 |
|Pumpkin Seeds, raw, 1 ounce |159 |14 |1 |8 |
|Sesame Seeds, raw, 1 ounce |160 |14 |4 |5 |
|Sunflower Seeds, raw, 1 ounce |150 |11 |4 |3 |
Walnuts, raw, 1 ounce 185 18 2 4
BEVERAGES
The ketogenic diet has a natural diuretic effect, so dehydration is common for most people starting out. If you’re prone to urinary tract infections or bladder pain, you have to be doubly prepared.
Those 8 glasses of water we are supposed to drink a day? We suggest drinking those, and then some. Water plays a substantial role in our body (considering it’s made up of2/3 water), and it’s extremely important to keep hydrated.
Drink liquids day and night, drink it like it’s going out of fashion.
• Water, water, water. Drink plenty. • Coffee
• Tea (Herbal and non)
• If needed, you can get flavor packets such as crystal lite, but be careful with these as they do use sweeteners and can contain carbs. [pic]
Keto Fit Workout Plan
hcutWORKOUT OVERVIEW
WHAT TO WEAR:
FULL SWEATS. THIS WILL HELP ELIMINATE
TOXINS THAT SLOW METABOLISM AND CAUSE
WATER RETENTION. JUST ONE MORE WAY TO
ACCELERATE FAT-BURNING.
WHEN TO WORKOUT:
THE OPTIMAL TIME TO WORK OUT
DURING THE 6 WEEK Keto Fit IS IN THE MORNING,
1 TO 1.5 HRS AFTER BREAKFAST. YOUR WORKOUT
SHOULD ONLY BE ABOUT 45 MIN MAXIMUM.
SEE NUTRITION OVERVIEW FOR POST WORKOUT
NUTRITION
WHERE TO WORKOUT:
WITH THE 6 WEEK KETO FIT, YOU MAY WORK OUT
AT A GYM, OUTDOORS, OR AT HOME.
AT HOME EQUIPMENT REQUIREMENTS:
1 MEDICINE BALL (MEDIUM WEIGHT)
1 MEDIUM-HEAVY SET OF DUMBBELLS
1 LIGHT SET OF DUMBBELLS
ENOUGH ROOM TO RUN FOR 30 MINUTES
GYM EQUIPMENT REQUIREMENTS:
1 MEDICINE BALL (MEDIUM WEIGHT)
1 SET OF DUMBBELLS (MEDIUM-HEAVY WEIGHT)
1 SET OF DUMBBELLS (LIGHT WEIGHT)
1 BARBELL (MEDIUM WEIGHT)
1 PULL-UP OR LAT-PULLDOWN CABLE MACHINE
BIKE, STAIRCLIMBER OR TREADMILL
MON TUES WED THURS FRI SAT SUNDAY
KETO KETO REST KETO KETO KETO REST
LIFT CARDIO LIFT CARDIO LIFT
AS
KETO CARDIO WEEK 1-6 Rinse then REPEAT
|WARM-UP: |TIME: |FIT EMMETT TRAINER TIP: |
|WALK AT AN INCLINE, JOG OR BIKE |5 minutes |NO MATTER HOW “HOT IT IS” IN THE GYM, YOU |
| | |SHOULD HAVE |
| | |SWEATS ON DURING THE WORKOUT TO RID THE BODY OF|
| | |TOXINS |
| | |AND HELP SPEED UP METABOLISM. |
|STRETCH SERIES: |SETS X TIME: |FIT EMMETT TRAINER TIP: |
|SEATED FLOOR HAMSTRING STRETCH |2 x 30 seconds |EVERYONE KNOWS THAT STRETCHING HELPS PREVENTS |
|QUAD STRETCH |2 x 30 seconds |INJURY BUT |
|GROIN AND BACK STRETCH |2 x 30 seconds |DID YOU KNOW THAT IT ALSO HELPS BUILD STRENGTH?|
|DYNAMIC CHEST STRETCH |2 x 30 seconds |THAT’S |
|SHOULDER STRETCH |2 x 30 seconds |RIGHT; INCREASED RANGE OF MOTION DURING |
|SEATED GLUTE STRETCH |2 x 30 seconds |EXERCISE ALLOWS |
|TRICEPS STRETCH |2 x 30 seconds |FOR BETTER POWER OUTPUT PER REP. BETTER POWER |
|WINDMILLS |2 x 30 seconds |PER REP |
|Fit Emmett Rx: COMPLETE EACH STRETCH 2X |2 x 30 seconds |MEANS BIGGER STRENGTH GAINS. |
|H.I.I.T. TRAINING: |SETS X TIME: |FIT EMMET TRAINER TIP: |
|RECOVERY SPEED (LEVEL 5) ex. walk |1 x 60 seconds |SPRINTS MAY BE PERFORMED ON A TREADMILL, |
|INTERMEDIATE (LEVEL 7) ex. jog |1 x 30 seconds |STAIRCLIMBER, |
|SPRINT (LEVEL 10) | |BIKE, OR BY RUNNING OUTDOORS. LEVELS ARE BASED |
| |1 x 60 seconds |ON A SCALE |
|FAT-BURNING ACCELERATOR: | |OF 1-10. 10= SPRINT. 1= BARELY MOVING. IF YOU |
|STEADY PACE (LEVEL 7) ex. jog, incline walk | |WANT TO GET |
| |1 x 15 minutes |RESULTS, STAY 100% TRUE TO THE LEVELS AND MAKE |
|FIT EMMETT Rx: PERFORM AS A CIRCUIT 10X | |EACH SPRINT |
| | |COUNT. |
|COOL-DOWN: |TIME: |FIT EMMETT TRAINER TIP: |
|WALK AT AN INCLINE, JOG OR BIKE |5 mins. |COOLING-DOWN AFTER EXERCISE IS ESSENTIAL FOR |
| | |PROPER |
| | |MUSCLE RECOVERY AND HAS BEEN SHOWN TO BE |
| | |BENEFICIAL FOR |
| | |HORMONES RESPONSIBLE FOR METABOLISM AND LEAN |
| | |MUSCLE. |
|STRETCH SERIES: |SETS X TIME: |FIT EMMETT TRAINER TIP: |
|SEATED FLOOR HAMSTRING STRETCH |2 x 30 seconds |STRETCHING AFTER WORKING OUT IS EVERYTHING! NOT|
|QUAD STRETCH |2 x 30 seconds |ONLY DOES |
|GROIN AND BACK STRETCH |2 x 30 seconds |IT HELP ACCELERATE RECOVERY, BUT STRETCHING HAS|
|DYNAMIC CHEST STRETCH |2 x 30 seconds |ALSO BEEN |
|SHOULDER STRETCH |2 x 30 seconds |SHOWN TO LOWER STRESS HORMONE LEVELS, MAKING IT|
|SEATED GLUTE STRETCH |2 x 30 seconds |EASIER TO |
|TRICEPS STRETCH |2 x 30 seconds |BURN-FAT. TAKE THIS TIME TO RELAX AND BREATHE. |
|WINDMILLS |2 x 30 seconds | |
|FIT EMMETT Rx: COMPLETE EACH STRETCH 2X |2 x 30 seconds | |
|CORE: |SETS X REPS: | |
|JACK-KNIFE SIT-UP |1 set to failure | |
|90-DEGREE CRUNCH |1 set to failure | |
|WEIGHTED BICYCLE |1 set to failure | |
|90-DEGREE TOE TAPS |1 set to failure | |
|ELBOW WALK |1 set to failure | |
|EXERCISE BALL CRUNCH |1 set to failure | |
|FIT EMMETT Rx: PERFORM AS A CIRCUIT 3-6X |1 set to failure | |
| |1 set to failure | |
KETO LIFT WEEK 1-6
|WARM-UP: |TIME: |FIT EMMETT TRAINER TIP: |
|WALK AT AN INCLINE, JOG OR BIKE |5 minutes |NO MATTER HOW “HOT IT IS” IN THE GYM, YOU SHOULD HAVE |
| | |SWEATS ON DURING THE WORKOUT TO RID THE BODY OF TOXINS |
| | |AND HELP SPEED UP METABOLISM. |
|STRETCH SERIES: |SETS X TIME: |FIT EMMETT TRAINER TIP: |
|SEATED FLOOR HAMSTRING STRETCH |2 x 30 seconds |PERHAPS THE MOST OVERLOOKED PART OF WORKING OUT, |
|QUAD STRETCH |2 x 30 seconds |STRETCHING IS EVERYTHING. NOT ONLY DOES IT HELP PREPARE |
|GROIN AND BACK STRETCH |2 x 30 seconds |MUSCLES FOR BATTLE AND PREVENT INJURY, BUT IT ALSO |
|DYNAMIC CHEST STRETCH |2 x 30 seconds |INCREASES RANGE OF MOTION, GIVING YOU MORE POWER PER |
|SHOULDER STRETCH |2 x 30 seconds |REP AND OVER TIME, BIGGER STRENGTH GAINS. USE STRETCHING |
|SEATED GLUTE STRETCH |2 x 30 seconds |AS A TIME TO FOCUS YOUR MIND ON THE WORKOUT AHEAD AND |
|TRICEPS STRETCH |2 x 30 seconds |COMMIT TO GIVING 100%. REMEMBER, THE BODY IS AT THE |
|WINDMILLS |2 x 30 seconds |COMMAND OF THE MIND. CONTROL THE MIND AND YOU WILL |
|Fit Emmett Rx: COMPLETE EACH STRETCH 2X |2 x 30 seconds |CONTROL YOUR BODY. |
|H.I.I.T. TRAINING: |SETS X TIME: |FIT EMMET TRAINER TIP: |
|RECOVERY SPEED (LEVEL 5) ex. walk |1 x 30 seconds |SPRINTS MAY BE PERFORMED ON A TREADMILL, STAIRCLIMBER, |
|INTERMEDIATE (LEVEL 7) ex. jog |1 x 30 seconds |BIKE, OR BY RUNNING OUTDOORS. LEVELS ARE BASED ON A SCALE |
|SPRINT (LEVEL 10) | |OF 1-10. 10= SPRINT. 1= BARELY MOVING. IF YOU WANT TO GET |
| |1 x 30 seconds |RESULTS, STAY 100% TRUE TO THE LEVELS AND MAKE EACH SPRINT |
| | |COUNT. |
|FIT EMMETT Rx: PERFORM AS A CIRCUIT 4X | | |
|STRENGTH: |SETS X REPS X REST |FIT EMMETT TRAINER TIP: |
|CLEAN & PRESS |1 x 12-15 x 30 seconds |THESE EXERCISES ARE TO BE PERFORMED AT MAXIMAL EXERTION. BY THE |
|OVERHEAD MEDICINE BALL THROWS |1 x 12-15 x 30 seconds |LAST REP, YOU SHOULD BE GASPING FOR AIR. |
|REVERSE OR WALKING LUNGES | |IF THIS IS NOT THE CASE, DECREASE REST BETWEEN EXERCISES AND |
|PUSH-UPS |1 x 12-15 x 30 seconds |SPEED UP THE TEMPO OF EACH EXERCISE. |
|ADVANCED: PLYOMETRIC PUSH-UPS | | |
|DIPS |1 x 12-15 x 30 seconds | |
|RUNNING IN PLACE W/MAXIMAL EXERTION | | |
|BODYWEIGHT SQUATS | | |
|LAT PULL-DOWN OR PULL-UPS |1 x 12-15 x 30 seconds | |
|SKIP IF NOT AT GYM |30 seconds | |
|MEDICINE BALL JUMPING JACKS | | |
|INCLINE PUSH-UPS |1 x 12-15 x 30 seconds | |
|ADVANCED: INCLINE PLYOMETRIC PUSH-UPS |1 x 12-15 x 30 seconds | |
|DB BICEP CURL | | |
|DB SHOULDER LATERAL RAISE | | |
|1 ARM DB ROW OR CLOSE-GRIP CABLE ROW |1 x 12-15 x 30 seconds | |
|FIT EMMETT Rx: PERFORM AS A CIRCUIT 3-6X | | |
| |1 x 12-15 x 30 seconds | |
| | | |
| | | |
| |1 x 12-15 x 30 seconds | |
| |1 x 12-15 x 30 seconds | |
| | | |
| |1 x 12-15 x 30 seconds | |
|COOL-DOWN: |TIME: |FIT EMMETT TRAINER TIP: |
|WALK AT AN INCLINE, JOG OR BIKE |5 minutes |COOLING-DOWN AFTER EXERCISE IS ESSENTIAL FOR PROPER |
| | |MUSCLE RECOVERY. DON’T SKIP IT! |
|STRETCH SERIES: |SETS X TIME |FIT EMMTETT TRAINER TIP: |
|SEATED FLOOR HAMSTRING STRETCH |2 x 30 seconds |STRETCHING AFTER WORKING OUT IS EVERYTHING! |
|QUAD STRETCH |2 x 30 seconds |NOT ONLY DOES IT HELP ACCELERATE RECOVERY, BUT |
|GROIN AND BACK STRETCH |2 x 30 seconds |STRETCHING HAS ALSO BEEN SHOWN TO LOWER STRESS |
|DYNAMIC CHEST STRETCH |2 x 30 seconds |HORMONE LEVELS, MAKING IT EASIER TO BURN-FAT. TAKE THIS |
|SHOULDER STRETCH |2 x 30 seconds |TIME TO RELAX AND BREATHE |
|SEATED GLUTE STRETCH |2 x 30 seconds | |
|TRICEPS STRETCH |2 x 30 seconds | |
|WINDMILLS |2 x 30 seconds | |
|FIT EMMETT Rx: COMPLETE EACH STRETCH 2X |2 x 30 seconds | |
[pic]
Exercise Index
Stretches
SEATED FLOOR HAMSTRING STRETCH
[pic]
QUAD STRETCH
[pic]
GROIN AND BACK STRETCH
[pic]
DYNAMIC CHEST STRETCH
[pic]
SHOULDER STRETCH
[pic]
SEATED GLUTE STRETCH
[pic]
TRICEPS STRETCH
[pic]
WINDMILLS
[pic]
Strength
CLEAN & PRESS
[pic]
OVERHEAD MEDICINE BALL THROWS
[pic]
REVERSE OR WALKING LUNGES
[pic]
ADVANCED: PLYOMETRIC PUSH-UPS
[pic]
DIPS
[pic]
RUNNING IN PLACE
[pic]
BODYWEIGHT SQUATS
[pic]
LAT PULL-DOWN OR PULL-UPS
[pic]
[pic]
MEDICINE BALL JUMPING JACKS
[pic]
INCLINE PUSH-UPS
[pic]
DB BICEP CURL
[pic]
DB SHOULDER LATERAL RAISE
[pic]
1 ARM DB ROW OR CLOSE-GRIP CABLE ROW
[pic]
Core
JACK-KNIFE SIT-UP
[pic]
90-DEGREE CRUNCH
[pic]
WEIGHTED BICYCLE
[pic]
90-DEGREE TOE TAPS
[pic]
ELBOW WALK
[pic]
EXERCISE BALL CRUNCH
[pic]
***************BONUS**************
The Busy Person Exercise Program:
How to lose weight and get into great shape in 4 hours a week
There is a lot of conflicting information these days concerning the amount of time necessary for an effective fitness program. Most of us do not have a lot of free time and are interested in maximum results in minimal time. The purpose of this article is to establish that in approximately four hours a week you can lose weight, get into amazing shape and maintain your results. Although four hours a week is not a small time commitment with today’s hectic pace, it should not seem like a lot of time when it comes to taking charge of your health and fitness.
In order to maximize results and minimize time we need to train smart and avoid wasting time. For the purpose of weight loss and general fitness three aspects of training and lifestyle are essential: cardiovascular/conditioning, resistance training and nutrition. Effective strategies are needed in order to address each of these three aspects and create a holistic approach to training. This article will focus on the cardio/conditioning and resistance training aspects in respect to a time-efficient fitness program.
Cardiovascular/Conditioning Training:
GOALS - lose weight via caloric expenditure and/or burn fat
TIME – (3) 20-30 minute sessions a week
Train Hard: When it comes to the efficacy of a fitness program a lot of time is often lost on the “cardio” portion. In order to lose weight it is not necessary to spend endless amounts of time on a treadmill. A very effective and efficient approach is interval training/high-intensity short-duration cardio. Interval training is cycling through higher intensity work mixed with lower intensity/ recovery periods. More calories are burnt in a shorter period of time due to the higher intensity level. Any piece of cardio equipment can be utilized as well as a jump-rope, a high-school track or football field and even your own living room. This adds a lot of versatility to an exercise program due to the endless options. This type of training is ideal for those whose goal is to lose weight because the overall caloric expenditure is very high.
An additional advantage to high-intensity short-duration cardio is the increase in metabolism that persists for up to several hours after the workout. This phenomenon is called “EPOC” or excess postexercise oxygen consumption. The magnitude of EPOC has been shown to be greater after anaerobic conditioning work than after traditional cardio/aerobic training. The higher the intensity level of the workout the greater the effect of EPOC is afterwards. Some studies have also linked EPOC to a greater degree of subcutaneous fat loss although this has not been proven conclusively. Because efficiency is a priority EPOC needs to be maximized in order to continue burning calories at a higher rate during the recovery period after a workout. Adding a short interval or conditioning phase to the end of each resistance training session will ensure that the level of EPOC is high.
The Tabata protocol is an effective and time-efficient way to ensure that the metabolism is spiked at the end of each workout. Because of its short duration (4 minutes) it is ideal for the end of a resistance training workout. Developed by Japanese research scientists it is touted as possibly the most effective interval. 20 seconds of high-intensity work are alternated with 10 seconds of low-intensity work or rest. This pattern is repeated for a total of 8 times or 4 minutes. Any piece of cardio equipment as well as bodyweight exercises, dumbbells, barbells, etc. can be utilized. Remember the harder the effort the greater the degree of EPOC is to follow so make sure the 20 second work period is at the highest, safe intensity level.
Train Specifically: When it comes to burning fat not all cardio is created equal. If the overall caloric expenditure of an activity is high fat will be lost indirectly, but when is fat used as fuel for work? The only time fat is used as the sole energy source is at rest. Unfortunately, at rest not enough energy is expended to facilitate body-composition change. By training at the proper intensity level it is possible, however, to use fat as the primary fuel source. When working at 65 – 70% of your maximum heart rate 60% of energy comes from fat as the fuel source with the other 40% coming from glucose. Because the intensity level is lower not as many calories are burnt, but fat is directly utilized. This type of activity is ideal for those who have reached their goal weight and are trying to change body composition.
Resistance Training:
GOALS- build lean body mass while gaining strength; raise metabolism
TIME – (3) 45 minute sessions a week
Resistance training (weight training) is arguably the most important part of any fitness program. Through proper training the percentage of lean body composition is increased raising the metabolism. More calories are burnt even when at rest. (Remember this is the only time the body uses fat as its sole energy source!). Following the guidelines below a highly effective resistance training program can be designed and performed in a little over two hours a week.
Train Smart: When selecting exercises choose compound, multi-joint movements for the upper and lower body. These exercises focus on muscles as groups and are much more functional than isolation exercises. During a bench press, for example, the triceps, shoulders and chest are recruited. With the exception of advanced lifters, most people do not need to work their triceps in isolation. Every program has a place for isolation work, but it is not necessary in an efficient and effective workout.
Use free weights instead of machines. When using free weights more muscles are recruited during each exercise in order to stabilize the body and maintain correct posture. Because of this added element more energy will be expended throughout the course of the workout, and perhaps more importantly muscular imbalances and faulty motor patterns will be corrected while posture is improved.
Train Efficiently: Make sure to choose exercises that address the entire body. Often certain muscle groups are neglected when working out. Many people only focus on the muscles that they want to work on for aesthetic purposes or avoid exercises that they consider too hard or uncomfortable. Unbalanced training can eventually lead to injury, and opportunities to create lean body mass are lost, therefore never boosting the metabolism to its full potential. Select compound movements that address both the lower and upper body. If a workout is designed properly, allowing for appropriate rest periods, a total body workout can be performed three days a week.
Circuit training is an effective method that can be utilized to minimize the duration of an individual training session. One exercise is performed and immediately followed by a different exercise (usually for a different muscle group) with virtually no rest between exercises until the end of the circuit is reached. Because of the minimal rest periods more energy will be expended over the course of the workout. Each individual muscle group will have enough time for proper recovery allowing you to get the most out of each exercise. Choose compound exercises that address each of the following areas: lower body pull, lower body push, upper body pull, upper body push and core.
The Program: (The following is intended to be a sample 1-week program utilizing the previous information in an organized manner. The set/repetition scheme and exercise selection should be changed and cycled following a periodized approach in order to ensure safety and effectiveness while avoiding adaptation and overtraining. This workout should not be applied universally as it is necessary to modify any program in accordance with the goals and capability of the individual.)
Monday: Resistance training workout #1(45 minutes)
|Exercise | | |Sets |Reps |
|Warmup: | | |5 - 10 minutes | |
|Circuit: |front squat | |3 | 8 |
| |military press |3 |8 |
| |romanian deadlift| |3 |8 |
| |seated cable row |3 |8 |
| |incline press | |3 |8 |
| |hanging leg raise |3 |8 |
|Conditioning: |tabata protocol |4 minutes | |
Tuesday: High-intensity short-duration cardio workout #1 (30 minutes)
Wednesday: Resistance training workout #2 (45 minutes)
|Exercise | | |Sets |Reps |
|Warmup: | | |5 - 10 minutes | |
|Circuit: |lunges | |3 | 8 each |
| |push press | |3 |8 |
| |1-leg bridges | |3 |8 each |
| |cable pulldown |3 |8 |
| |alternate arm dumbbell bench press |3 |8 each |
| |side bridges | |3 |10 each side |
|Conditioning: |tabata protocol |4 minutes | |
Thursday: High-intensity short-duration cardio workout #2 (30 minutes)
Friday: Resistance training workout #3 (45 minutes)
|Exercise | | |Sets |Reps |
|Warmup: | | |5 - 10 minutes | |
|Circuit: |deadlift | |3 |8 |
| |alternate arm military press |3 |8 each |
| |back squat | |3 |8 |
| |1 arm standing cable row |3 |8 each |
| |standing cable press |3 |8 |
| |stability ball plank |3 |30-60 sec |
|Conditioning: |tabata protocol |4 minutes | |
Don’t avoid training due to time constraints. It’s your health and fitness and you can take charge. The above workout can be performed in 3 hours and 15 minutes a week. I have seen my clients who are some of the busiest people achieve their fitness goals in minimal time by training intelligently and efficiently. Get started today and avoid wasting the time that you can’t afford to waste.
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