Fit Code Interval Training Program



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DREAM BODY

INTERVAL TRAINING PROGRAM

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Fit Code Interval Training Program

Alright, by now you know that I’m a big fan of High Intensity Sprint Interval Training or HISIT because of the effect of “change” that it has on the body. I’m really excited that you have this manual in your hands because you are going to get to experience the profound change that HIIT will have on your fat loss effort and your body as you burn 9x more fat than steady state cardio programs; in half the time.

Now, I know you’re anxious to get right to the program that I’ve designed for you but I want to make sure you have a clear understanding of what interval training really is.

So let’s get started right away…

What Is Sprint Interval Training?

Sprint interval training can be broken down as, performing and “sprint” at a high intensity for a period of time, immediately followed by a rest or “active recovery” period where you perform a lower intensity jog or walk depending on your fitness level. You would repeat the “sprint” and “active recovery” phases for the amount of times outlined in your program, thus creating a High Intensity Sprint Interval Training Program.

Now, it’s important to understand that you can create and interval training program using just about any exercise method known to man. For the sake of this manual and the fat-burning effect that we’re looking for, we’re going to be using the “sprint” as our exercise of choice.

Let’s move on…

What Does The Dream Body Interval Training Program Consist Of?

This a scheduled 8 week program. You will perform 3 sprint interval training sessions per week with one day between each session. Each training session is laid out in a very simple fashion and consists of 4 main phases: warm-up phase, sprint phase, active recovery phase and finally, cool-down phase.

What Is The Warm-up Phase?

The warm-up will always consist of a 5 minute build-up toward your first sprint. You will see on the graphs (later) that you will increase your intensity every minute for the first 3 minutes and then sustain an intensity of 4 for two additional minutes, totaling a 5 minute warm-up. Your warm-up activity begins at level 1 intensity and tops out at level 4 intensity. Basically, starting at a walk and leading into a jog.

What Is The “Sprint” Phase?

The “sprint” phase is the portion of your interval where you will be performing your sprint at an intensity of 9 to 10. That means you will be giving max effort, while maintaining control, during this phase. Typically your sprint/work portion will be anywhere from 30-60 seconds depending on what level of the program you’re on.

What Is The “Active Recovery” Phase?

The “active recovery” phase is portion of the interval that performed immediately following the “sprint” phase. During active recovery you will typically be performing at an intensity anywhere between 4 to 6 of your max effort. In most cases the “active recovery” phase will last longer than the “work” phase but times frames will differ depending on what level of the program you’re on.

So, now that you have a better idea about what interval training is and the different phases contained within it, let’s jump straight into the most important factor to the success of your interval training program…

What Is The Cool-Down Phase?

The cool-down phase is the last 5 minutes of your workout after completing all of the outlined sprint and active recovery phases. During the cool-down you will gradually decrease in intensity allowing your body time to slow down after an intense work out.

Intensity

Now hang there with me…this is where a lot of people flake out, when they find out they are going to have to work hard for that athletic, sexy body that they have pictured in their mind.

First let me tell you: All intensity levels are not equal. Your 9 to 10 intensity level is going to be different than mine. The same goes for the next person. Don’t be discouraged…just be willing to work and get better (you will get better).

Okay…

Like I said, intensity is the name of the game. You have to be willing to leave your comfort zone. This forces the body to change. It’s time to do things just a little bit different. I’m actually shaking right now thinking about the joy that you are going to experience when you feel the power of “intensity”.

If you’re a beginner, your 9 to 10 intensity may be walking as fast as you possibly can. If you have been training for some time your 9 to 10 intensity is going to be much higher. Either way, as you progress through week to week your 9 to 10 is going to become more than you can imagine and your body will have no choice but to respond.

I think you feel where I coming from here…

There Are A Few Pre-Cautions

If you happen to be severely out of shape, injured in any way or have medical conditions then it is very important that you heed my advice right here.

• Medical Conditions – If you currently have or there is a history of any cardiac related diseases or any other medical conditions please do the right thing and consult with your medical professional before beginning any exercise program.

• Injuries – If you are nursing any type of injury it is advised that you wait until you are completely recovered before beginning interval training. Do to the intensity; any existing injury will likely be made worse.

• Severely Overweight/Sedentary – This program is designed for individuals that can do at least 30 minutes of moderate activity (slow jog) to begin with. That is the foundational requirement. If you are not yet at this point, don’t worry! Start with 10-15 minutes of walking a day and build up from there. Try to increase every day and before you know it you’ll be jogging and ready to complete some interval training for greater fat loss.

Alright, the suspense is over. It’s time for…

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Here Are The Program Details

This program is designed with the beginner in mind. Now, having said that, there will not be any part of this program that's going to be easy.

This program is a progressive 8 week layout. Each week will include a specific training outline complete with graphs, tips and mental strategies. You will do 3 interval training workouts per week with at least one day rest between each. DO NOT BE TEMPTED TO DO MORE THAN THREE PER WEEK. The first couple of weeks your body will need to get adjusted to this type of workout and it will be important that you be patient in that aspect. Remember, your 9 to 10 intensity is your “max effort” done SAFELY.

If you are not able to complete a week exactly the way it is outlined then do yourself a big favor and repeat that week’s workout until you are able to complete it. Trust me, your body will continue to change so don’t think of it as a setback.

Congratulations in advance on achieving your Dream Body!!!

Now enter…The Dream Body Zone

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DREAM BODY INTERVAL TRAINING – WEEK 1

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Dream Body Info For Week 1

Welcome!

Now, it is very important to remember that this is an introductory week and you need to be fair with your body. You should push yourself, but allow your body time to adjust to the new intensity.

Quick note: As you can see in the graph above you will be given 90 seconds of “active recovery” between each high intensity “sprint” phase. Trust me when I tell you that it’s possible that you may require more than 90 seconds. That’s not uncommon.

Just remember, DO NOT push yourself to the WEEK 2 workout until you can complete WEEK 1 as outlined. This is not a race! It’s about you developing and burning tons of fat!

WEEK 1 DREAM BODY OUTLINE

• 5 minute warm-up

• 6 sprint phases lasting 30 seconds each

• 6 active recovery phases lasting 90 second each

• 5 minute cool-down

• Perform 3 times a week with a day in between each session

Critical Tip: Be sure you are trying to drink at least a gallon of water a day to help flush toxins from your body and stay hydrated. You will be sore after these sessions so incorporate some stretching after you complete your cool-down.

DREAM BODY INTERVAL TRAINING – WEEK 2

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Dream Body Info For Week 2

Congratulations on completing your WEEK 1 training.

You now have a pretty good idea of why this training program is going to be so beneficial for you. We need to be sure of one critical aspect at this point…You are doing your best to drink at least one gallon of water a day! Very important…

Quick note: You will feel better running your sprints this week but take note on the graph above that your rest time between sprint phases has been cut down to 60 seconds rather than 90 seconds. This is necessary to keep your body progressing and changing. Good luck…

WEEK 2 DREAM BODY OUTLINE

• 5 minute warm-up (use the progression listed on the graph, increasing intensity every 60 seconds)

• 6 sprint phases lasting 30 seconds each

• 5 active recovery phases lasting 60 seconds each

• 5 minute cool-down

• Perform 3 times a week with a day in between each session

Critical Tip: At this point you are going to be able to start increasing your intensity so be sure to practice good breathing technique. Breathe deep IN through the nose and slow OUT of the mouth. If you haven’t used this technique before it can be difficult in the beginning but very beneficial once you get it down.

DREAM BODY INTERVAL TRAINING – WEEK 3

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Dream Body Info For Week 3

Now your body is starting to develop some conditioning and there’s no looking back now. Time to really start kicking some butt and burning some more fat. You’re keeping your nutrition tight right? Right?

Quick note: By this time you’ve already looked at the WEEK 3 graph and noticed that your rest time has decreased by another 30 seconds. This is taking your body to another level of anaerobic capacity, meaning, we are increasing your fat burning potential and at the same time we are increasing your athletic ability to perform at a higher level. After completing the first 2 weeks, you should be feeling the difference…

WEEK 3 DREAM BODY OUTLINE

• 5 minute warm-up (follow graph)

• 6 sprints phases lasting 30 seconds each

• 5 active recovery phases lasting 30 seconds each

• 5 minute cool-down

• Perform 3 times a week with a day in between each session

Critical Tip: You are absolutely going to the next level now, so be sure that if you have not yet become consistent with your gallon of water and your nutrition that it happens now. Being inconsistent in these areas can lead to your body starting to feel tired and lethargic when it should really be feeling energized and athletic. You can do it!!!

DREAM BODY INTERVAL TRAINING – WEEK 4

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Dream Body Info For Week 4

How are you feeling? Once you complete WEEK 4 you will have reached the halfway point of this starter interval training program!!!

Quick note: You’ve progressed! Check out the graph and notice that you will now be doing 8 sprints. Your total workout will still be under 20 minutes but your body is going to go to the next level.

Let’s get to it…

WEEK 4 DREAM BODY OUTLINE

• 5 minute warm-up

• 8 sprint phases lasting 30 seconds each

• 7 active recovery phases lasting 30 seconds each

• 5 minute cool-down

• Perform 3 times a week with a day in between each session

Critical Tip: Completing this workout will be a true turning point in achieving your dream body. It is a must that you are drinking a gallon of water every day and eating at least 5 meals a day that have a lean protein with them. Think of good proteins as anything that used to be an animal or came from one. Also, you should be replacing your carbohydrates within 30 minutes of completing each workout or you will be sabotaging your efforts. If you are finding it hard to eat carbs within the 30 minute time frame then you need to order this post workout recovery drink; right now! I use it after every workout, without fail.

DREAM BODY INTERVAL TRAINING – WEEK 5

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Dream Body Info For Week 5

Congratulations on completing the first 4 weeks of Dream Body Interval Training! Your clothes should be fitting just a little different at this point. If you have the nutrition and the water down, a lot different!

Quick note: I am fast tracking you for success now. You’ve proven that you’re capable and so I’ve added 2 more sprints in, to fuel the metabolic fire that you’ve started inside you. Ten sprints, let’s go…

WEEK 5 DREAM BODY OUTLINE

• 5 minute warm-up

• 10 sprint phases lasting 30 seconds each

• 9 active recovery phases lasting 30 seconds each

• 5 minute cool-down

• Perform 3 times a week with a day in between each session

Critical Tip: Once again, be sure that you are stretching as much as you can after you finish your cool down. You want to keep your muscles long and lean so that they will keep reacting well for you. The next 3 weeks of workouts will be just over 20 minutes each. That’s right; we’re kicking it up a notch so…[pic]

DREAM BODY INTERVAL TRAINING – WEEK 6

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Dream Body Info For Week 6

You’ve come way too far to turn back now. You have increased your fitness level by leaps and bounds compared to where you were. You should be carrying a “Proud Badge” with you every day!!!

Are you ready?

Quick note: You’re in the big leagues now with 12 sprints. Your workout will last just over 20 minutes.

Here we go…

WEEK 6 DREAM BODY OUTLINE

• 5 minute warm-up

• 12 sprint phases lasting 30 seconds each

• 11 active recovery phases lasting 30 seconds each

• 5 minute cool-down

• Perform 3 times a week with a day in between each session

Critical Tip: The biggest factor right now is that you are eating to support the amount of activity that you have going on. Protein is SOOOO important. You have to have it! Replacing your carbs within 30 minutes of your workout is a must because that is your first source of energy used up during your activity. Eat every two to three hours to keep your metabolism high and your blood sugar regulated. Water, water, water!

Also, what is your breakfast looking like? If you find yourself having trouble eating a consistent breakfast or you’re missing meals throughout the day then you definitely will want to look at a top notch meal replacement shake. I promise to only recommend what works because you are busting your butt!!!

DREAM BODY INTERVAL TRAINING – WEEK 7

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Dream Body Info For Week 7

All I can say right now is that…You’re Awesome!!! I hope you feel that way about yourself because you’ve already accomplished so much by getting to this point. I told you in wouldn’t be easy but that didn’t scare you.

Two workouts left for the starter Dream Body Interval Training Program!

Quick note: Run champ run. This week we will increase your anaerobic capacity just a little more with 14 sprints. You’ve come a long way, my friend. Strap up…

WEEK 7 DREAM BODY OUTLINE

• 5 minute warm-up

• 14 sprint phases lasting 30 seconds each

• 13 active recovery phases lasting 30 seconds each

• 5 minute cool-down

• Perform 3 times a week with a day in between each session

Critical Tip: It’s important to remember that just because this is the WEEK 7 workout but I quite possible that it has taken you longer than 7 weeks to get to this point. That’s truly okay because you DO NOT want to advance yourself to the next week if you were not able to complete the previous week’s workouts as outlined. You will still see amazing results as long as you perform the 3 interval training sessions every week.

DREAM BODY INTERVAL TRAINING – WEEK 8

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Dream Body Info For Week 8

Waaaahuuuuuu! You’re almost there!

What a ride it’s been. I bet 8 weeks ago you didn’t imagine that you would feel and look as good as you do now. It’s all because of YOU! You made a decision to be different and you stuck with it.

Quick note: Alright we have a 24 minute workout here that involves 15 big time sprints. After this week you will take a week off from the interval training to allow the body recovery time and then it’s time to hit the next dimension to developing your Dream Body.

You have some work to do so let’s do this…

WEEK 8 DREAM BODY OUTLINE

• 5 minute warm-up

• 15 sprint phases lasting 30 seconds each

• 14 active recovery phases lasting 30 seconds each

• 5 minute cool-down

• Perform 3 times a week with a day in between sessions

Critical Tip: You did it! You absolutely did it! Now take a week of very necessary rest to allow your body to recover and get ready for the next dimension in Dream Body land.

During this week off you may have to reduce your calories a little since your activity will be down. Having said that, you want to feed your body when it tells you it’s time to eat. Don’t try to starve yourself…just keep and clean and don’t forget your best friend…WATER!

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