lec 14
-
Upload
ahmadafaq09 -
Category
Documents
-
view
217 -
download
1
description
Transcript of lec 14
Phase 1 Diet & Training Schedule
Level 1 Mon Tue Wed Thu Fri Sat Sun
Week 1
Training
Workout
A
Steady
Cardio
Workout
B
Steady
Cardio
Workout
A Rest Rest
Week 1
Nutrition diet diet diet diet diet diet cheat
Week 2
Training
Workout
B
Steady
Cardio
Workout
A
Steady
Cardio
Workout
B Rest Rest
Week 2
Nutrition diet diet diet diet diet diet cheat
Week 3
Training
Workout
A
Steady
Cardio
Workout
B
Steady
Cardio
Workout
A Rest Rest
Week 3
Nutrition diet diet diet diet diet diet cheat
Week 4
Training
Workout
B
Steady
Cardio
Workout
A
Steady
Cardio
Workout
B Rest Rest
Week 4
Nutrition diet diet diet diet diet diet cheat
Guidelines:
Phase 1 is all about building the strength and lean muscle mass to help you lose fat sustainably.
Use the heaviest weight that you can carry with good form.
If your form breaks down, decrease the weight and don’t force the issue to prevent injuries.
For steady cardio, walk , jog or do any kind of cardio at moderate intensity for 30 min.
You won’t see any of the ab workouts yet as they’re not necessary at higher fat percentages
Instead, I want you to focus on building your core and you can train it with the military press and
front squats.
To engage your core when doing these lifts, try to suck in your stomach (imagine pulling your
navel towards your spine) as you lift the weight.