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)