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PART 4 DEFINE YOUR PLAN

PART 4

Defining your Program

Whether you're 15 or 85, and well distant from your best health, it's never too late to start. 'Proper' exercise, WILL, offer up significant life-changing benefits!

5 Steps

1) Assess your starting Health & Fitness(Q's & Testing).

2) Consider your Lifestyle - when is your best time for exercise.

3) Click & Open up your Program Diary - see below.

4) Write down your Goals.

5) Plug in your weekly TT Test, Aerobic & Strength sessions.

‣ Check out the example month below.

‣ Improving your Aerobic Capacity is your #1 priority, over Strength.

‣ Use the 10% rule when increasing week to week volume.

‣ All aerobic movement is performed at your DTI - no harder.

Your Starting Health & Fitness Status

Brad Pamp Test

◦ Blood Pressure.

◦ Resting Heart Rate.

◦ Lung Capacity.

◦ Total Body Weight.

◦ Body Fat %.

◦ Waist to Height.

◦ Total Cholesterol.

◦ Triglycerides.

◦ Blood Glucose (Sugar).

Physician Assessment

◦ ECG.

◦ Full Blood Screen.

◦ Full Respiratory Scan.

◦ Bone Scan.

◦ VO2 Max Test.

◦ Try the Age Calculator for a bit of fun.

TOP 5 DYI

1) Questionnaire Score ...../30

2) Your DTI ...... beats per minute.

3) Your first Timetrial Time ........ minutes.

4) Weight ....kgs

5) Girth measurement? [widest point] ....... cms

RECORD & FILE YOUR KEY SCORES

Data proves, writing down your goals and weekly exercise plan increases your chances of commitment by 75%.

Plan ahead, enjoy your session, and tick off your commitment.

Program Template

Write down your Goals.

Example;

Your best weight & shape.

Your Questionnaire goal score, in 8 weeks.

Enter, prepare & complete an Event. Date??

Plug in your Exercise Sessions

Schedule your exercise sessions.

Consider; rest days between sessions.

Priortise your TTT - this is key.

Use Easy day/ Hard'er' day model.

Plan your exercise sessions where the least lifestyle excuses will arise!

Don't kid yourself believing you can complete 10 sessions a week.

Consistent low volume DTI sessions repeated over time wins every time.

move it

✔ Walking

✔ Walk/Run

✔ Run

✔ Treadmill Sessions

✔ Step Machine

✔ Rower

✔ X-Trainer

✔ Stationary Bike

✔ Swimming

✔ Versa Climber

5 Top Strength Exercises FYI

1. Push Ups - 2 x 8

2. Side Twists - 2 x 16

3. Side Bends - 2 x 6 (L,R)

4. High Crunches - 2 x 16

5. Leg Extensions - 2 x 12

5 Best Stretches FYI

1. Downward Dog - 30 secs

2. Hip Flexors - 20 secs each

3. Cobra - 30 secs

4. Prone Twists - 2 x 12

5. Shoulder Stretch - 30 secs

A DSLR photo of burning white paper with a word FAT written on it. It's a real fire with real flames. Can be used as a concept of dieting, weight loss, etc.

Good Signs to look out for!

Your metabolism is switching from favouring sugar to stored (unnecessary) fat when;

You start beating your alarm, but feel ready to go!

Your exercise heart rate is lower at your usual speed.

You wake a tad hungry but not enough to eat before exercise.

Near all sugar cravings disappear.

Contrary to popular media driven belief, 'hard' exercise for most people is grossly inappropriate. Most should never exceed rhythmic conversational pace effort until their aerobic base has been sufficiently established.

Hard exercise, for most people, WILL drive weight gain!

PART 5

Troubleshooting

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1ON1 ASSESSMENTS
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- BP 1ON1