Stay Fit to Stay Safe – Muscles can help prevent injuries

I have complied a work out and meal plan for you. It is imperative that you also follow a healthy diet in conjunction with the work out plan or you will not see the best results. Allow yourself to have one cheat day a week where you can eat anything you want, preferably on your day off from working out. If you don’t provide yourself with enough protein and good carbs in your diet plan you will not be able to build and tone good muscle. The best sources of protein are: chicken breast, turkey breast, fish (wild salmon is awesome) beans (lentils are awesome b/c they cook fast), egg whites, nuts, quinoa, and seeds . Some of the best and cleanest (complex) carbs are vegetables/fruit, dark leafy green veggies are best for salads, whole grain brown rice (No white rice), whole oatmeal (no instant), raisins, dates, sweet potatoes (awesome), quinoa (great carb and protein all in one). Avoid these foods: white potatoes, white rice, sugar, processed foods- anything out of a box, dairy products, boxed cereals (raisin bran has tons of sugar and other crap), and soy milk. Make sure to include healthy fats in your daily diet such as olive oil and/or flaxseed oil. A great salad dressing dressing can be made with olive oil, lemon, honey and ground pepper. The more you stick to whole foods and what’s provided in nature the better you body will treat you in your work out regime. On your cheat day eat whatever you want! Ok now that we have the diet part squared away we can focus on a work-out regime. Diet and working out go hand in hand, AVOID STARVING YOURSELF b/c that will actually slow down your metabolism and even waste muscle you already have when you work out. It’s best to consume small meals throughout the day.

Note: Don’t worry about your weight. When you work out with weights you will begin to gain muscle and muscle weighs more than fat. Focus on measuring body fat, get to 5%-7% body fat and you are gold!! Make sure you eat a clean protein and carb meal after each workout or your workout will be in vain. STAY DISCIPLINED AND YOU WILL SUCCEED! Sticking with it is the hardest part.

Work out plan: A perfect week will be working out Mon thru Fri taking off Saturday and Sunday which can also be a food cheat day too (1 Cheat day Sat or Sun). You only need to work out 60 minutes day for this plan but it will be intense. Start out with less reps and work your way up to more reps and weight as you get more in shape and stronger. You have to discipline yourself if you want to achieve awesome results. Make a weekly chart in Excel and print it out and record your workouts to help keep you motivated. Set goals for each week. A couple of months and you will start to be solid as a rock and looking good. lol FYI- This workout is not for wimps. Ok lets get to business now….

Equipment- Dumbbells, weight bench, weight bar, weights. If you don’t have workout equipment you can get by with a body ball, chin-up bar (Goes on door) and dumbbells

Terminology: Super-set =A superset is two exercises performed back to back with no rest between exercises to increase workout intensity
Drop-set- A sets of reps with lower weight performed immediately after doing a set of reps with heavy weight, do not allow any rest in between the sets.

-Start with low reps initially and increase the reps as you get stronger. MEMOI:I included a youtube link for each exercise so you can visualize how to do it. Excellent form is key to positive results.

EXAMPLE WORK-OUT:

1. Monday – (Chest and Bicep Day)

Cardio (Before or After Workout): 30 Minutes running/jogging or on stationary bike/ real bike.

Chest:
Bench
– 10 reps x Incline Bench with heavy weight + 10 reps drop-set with lower weight dumbbells + 10 reps drop-set with lowest weight dumbbells
– Do the same for Flat bench
– Do the same for Decline bench
Youtube Link: http://youtu.be/A1pdNKxn3ec
Flys

– 10 reps x Dumbbell Flys (Lying flat on bench) with heavy weight + 10 reps drop-set with lower weight dumbbells + 10 reps drop-set with lowest weight dumbbells
Youtube link: http://youtu.be/eozdVDA78K0

Biceps:
– 10 reps x Curls (With Dumbbells or curl bar) with heavy weight + 10 reps drop-set with lower weight dumbbells + 10 reps drop-set with lowest weight dumbbells
Youtube link: http://youtu.be/ISRdRCgiI74

Forearms:
– 10 reps x Wrist Curls (With Dumbbells or curl bar) with heavy weight + 10 reps reverse wrist curls drop-set with lower weight dumbbells . REPEAT 1 MORE TIME!
Youtube link: http://youtu.be/0KuGC5dFTzY

2. Tuesday – (Leg day)

Cardio (Before or After Workout): 30 Minutes running/jogging or on stationary bike/ real bike.

Squats:
– 10 reps x Squats with heavy weight + 10 reps drop-set with lower weight + 10 reps drop-set with lowest weight
Youtube link: http://youtu.be/scBJWKbUGX0

Lying Leg Curls [Tagets Hamstrings]:
– 10 reps x Lying leg curl with heavy weight + 10 reps drop-set with lower weight + 10 reps drop-set with lowest weight
Youtube link:http://youtu.be/3h6lab4GusU

Seated Leg Curls:
-10 reps x seated leg curl with heavy weight + 10 reps drop-set with lower weight + 10 reps drop-set with lowest weight dumbbells
Youtube link: http://youtu.be/Hhsj3pKT90A

Calves:
-25 reps x Toe Raises with heavy weight + 10 reps drop-set with lower weight dumbbells + 10 reps drop-set with lowest weight
Youtube link: http://youtu.be/79PDzazbM68

3. Wednesday – (Back day & triceps Day) –

Cardio (Before or After Workout): 30 Minutes running/jogging or on stationary bike/ real bike.

Back:
Pull-Ups/Chin Ups (Must have chin-up bar)
-3 sets of pull-ups with as many reps as you can do. Do palm forward pull-ups, palm facing you pull-ups and close grip pull-ups

Seated Bent Flys
-10 reps x Seated bent Flys with heavy weight + 10 reps drop-set with lower weight dumbbells + 10 reps drop-set with lowest weight dumbbells
Youtube Link: http://youtu.be/6aiQy64B85E

Dumbbell Rows
–10 reps x Dumbbell Rows with heavy weight + 10 reps drop-set with lower weight dumbbells + 10 reps drop-set with lowest weight dumbbells
Youtube Link: http://youtu.be/pYcpY20QaE8

Dead-lifts
–10 reps x Deadlifts with heavy weight + 10 reps drop-set with lower weight dumbbells + 10 reps drop-set with lowest weight dumbbells
Youtube link: http://youtu.be/TuBucAGzRBU

4. Thursday – (Shoulder Day)

Cardio (Before or After Workout): 30 Minutes running/jogging or on stationary bike/ real bike.

Military Press [With bar or dumbbells]
–10 reps x Military Press with heavy weight + 10 reps drop-set with lower weight dumbbells + 10 reps drop-set with lowest weight dumbbells
Youtube link: http://youtu.be/dnn9WulW3F4

Side Lateral raises [with Dumbells]
10 reps x Side Lateral raises with heavy weight + 10 reps drop-set with lower weight dumbbells + 10 reps drop-set with lowest weight dumbbells
Youtube link: http://youtu.be/YdWoOpGGivg

Standing Forward DUmbbell raises
-10 reps x Standing Forward DUmbbell raises with heavy weight + 10 reps drop-set with lower weight dumbbells + 10 reps drop-set with lowest weight dumbbells
Youtube link:http://youtu.be/2ZS1Ae5n90M

5. Friday (ABS Day)

Cardio (Before or After Workout): 30 Minutes running/jogging or on stationary bike/ real bike.

– 2 sets of crunches. Start with 25 reps for each set or more if you can do more. As you get stronger do more reps.
-2 sets oblique crunches. Start with 25 reps for each set or more if you can do more. As you get stronger do more reps.
– 2 Sets of Leg raises. Start with 10 reps for each set or more if you can do more. As you get stronger do more reps.

video: abs crunch (on ball) : http://www.youtube.com/watch?v=-U_zZ7gETO4
Oblique crunch (on ball) : http://www.youtube.com/watch?v=f-hGx0ClVx4
Leg raise :http://www.youtube.com/watch?v=TrB7_BwhNnE

6. Saturday (Rest Day) 1 Food Cheat DAy (Sat or Sun)
7. saturday (rest Day)

Example Meal for 1 day:

Meal 1: Breakfast: Piece of fruit such as an apple or orange + Whole Oatmeal (Soak overnight in water) + 6 egg whites. Add 1 tablespoon of ground flaxseed to oatmeal

Meal 2: Mid Day Snack : 1 can of Albacore tuna with a baked yam

Meal 3: Lunch: salad + baked chicken breast + brown rice + broccoli. Add 1 tablespoon of olive oil to rice and chicken

Meal 4: late day Snack: Strawberry and banana Pumpkin Seed Smoothie (grind 1 half cup of pumpkin seeds in coffee grinder, add 1 cup of water in a blender and add ground pumpkin seed meal and frozen strawberries and banana and blend)

Meal 5: Dinner: Baked Turkey Breast + steamed or raw mixed vegetables + baked yam

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