Legal & Medical Disclaimer · 2016. 10. 25. · FBG Schedule The main focus of this program is high...
Transcript of Legal & Medical Disclaimer · 2016. 10. 25. · FBG Schedule The main focus of this program is high...
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Legal & Medical DisclaimerNo part of this eBook, in part or in full, may be reproduced, stored, copied, or
transmitted by any means without the express written consent of the owner, Anna Victoria. If you will be printing it on a public computer, you must delete it from
the computer once you are done. Each users name and transaction information is stamped on each eBook.
Violations of this copyright will be enforced to the fullest extent of the law.
Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do
not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result
from negligence, accident, or any other cause.
This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and
particularly with respect to any symptoms that may require diagnosis or medical attention.
The information in this book is meant to supplement, not replace, proper training. Like any sport involving speed, equipment, balance and environmental factors, (this sport) poses some inherent risk. The authors and publisher advise readers to take full responsibility for their safety and know their limits. Before practicing the skills described in this book, be sure that your equipment is well maintained, and do not
take risks beyond your level of experience, aptitude, training, and comfort level.
Artwork Illustrations Copyright © 2015 by Shutterstock
Book Design and Production by Stefan Anderson www.andersun.co
Written by Anna Victoria
Copyright © 2015 Anna Victoria. All rights reserved.
www.annavictoria.com
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Hi there! If you are reading this, that means you have taken the first step towards a healthier life and getting the results you deserve – Congratulations! I am so excited to help you get started and on your way to being the best YOU you can be!
Over the last few years, I have helped over 100,000 women across the globe achieve their dream body and even more importantly, make a healthy lifestyle change. With the help of my Fit Body Meal Plan Guide and Training Guide, you are going to experience increased energy levels, improved health and of course, healthy weight loss.
This is not a program that is going to make you shed drastic weight within a matter of days, not even within a matter of weeks. Why? Because that’s unrealistic. The quicker you shed weight, the more likely you are to gain it right back. This is not my goal. My goal is to help you get the weight off and keep it off, and you’re going to do that through healthy, balanced eating and regular exercise. There’s no secret pill or secret method; it’s all about consistency and dedication, and I am here to give you all the tools you need in order to succeed. Until you are 100% satisfied and happy with your body and your health, my job is not done.
The next 12 weeks are going to push you, challenge you and reward you. You are going to experience physical, mental and emotional changes you never thought possible by simply changing your eating habits and exercise routine. I am SO excited to pass onto you the amazing transformation I have experienced (both of body and mind) and get you on the road to being the best YOU you can be.
I N TR O D U C T I O N
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TransformationABOUT my
Before we get started, I want to give you a bit more detail about my own journey and what inspired me to write the Fit Body Guides.
It started back in November 2012, which seems like yesterday! I had no idea where to start, what to eat, or what workouts to do, but I knew I needed to make a change.
I was in my early 20’s, in college full time, working full time, and the last thought that would ever cross my mind was my health. It’s sad, but it’s true. I had no concept of nutrition, how the food I put in my body was responsible for how I felt on the inside, or of the health problems I would eventually incur. My journey started from the inside, as I had no problem with how I looked on the outside. Sure, I dreamed of having a flat stomach, but in my mind, no amount of diet or exercise would ever change it, so why bother?
Now, I know better. I now know what a profound impact food has not just on my looks, but on my health. I now know the power of motivation, dedication and knowledge. This is what I want to pass on to women all over the world, and help them achieve the same mental and physical transformation I did. Not only will you feel better about yourself, you will gain a newfound confidence to take on anything that stands in your way. This is about SO much more than weight loss. It’s about showing yourself just how capable and strong you are when you set out to achieve a goal, and then doing it. It’s empowering!
From that day in November 2012, I dedicated my time to researching, testing, finding the best ways to eat healthy, while still eating delicious food, and get results to feel and look my best. I have gone through those moments of thinking “I cannot be in the gym for two hours a day, there has to be a better way of getting results!” and “This food is so boring... there HAS to be a better way to enjoy eating healthy.”
I have found solutions to each of these huge problems people encounter along their journey and I am so excited to share them with you. So now it’s your turn! I am going to guide you through your journey, not just for 12 weeks, but for a lifetime of healthier choices.
This is not a diet. This is a way of life.
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The first step to beginning your journey is to take Accountability Pictures, also known as Before and After pictures.
This is how you will document your progress. It may surprise you to know that these pictures will serve as some of your greatest motivation throughout your journey. From week to week, your body will be making small changes that you won’t see just by looking in the mirror, but
Accountability Pictures when you compare photos side by side, you’ll be amazed at your progress! This will be the go-to measurement tool to see how your body has changed.
We will not be using the scale. Why not, you ask? The scale will not know how much body fat you have lost and how much lean muscle you have gained. Another method of tracking your progress is with measuring tape and a body fat percentage machine, which can be found in most gyms - I would highly recommend doing this as well.
Here are a few tips for taking your Accountability Photos:
• Wear the same sports bra/crop top and shorts/underwear each time.
• Take the photo in the same three positions each time: front, side, and back - with your legs and arms in the same position.
• Take the photo in the same, FULL length mirror, in the same lighting.
• Clean up the background :) It can be distracting to your progress and we want these pictures to highlight the amazing changes in your body, not the dirty clothes behind you!
IN ORDER TO FAIRLY EVALUATE YOUR PROGRESS THROUGH YOUR ACCOUNTABILITY PICTURES, IT IS
IMPORTANT TO KEEP AS MANY VARIABLES IN YOUR PHOTOS AS ALIKE AS POSSIBLE
taking
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Additional Methods
• Measurements with measuring tape; measure thighs, lower belly, waist, bust, and your arms.
• Bodyfat Percentage Test; Can be done at a doctor’s office or at most gyms - Highly Recommend.
Last Resort Method
The scale: I do not recommend using the scale. Throughout the next 12 weeks, you will be losing fat while gaining lean muscle, and the scale will not properly reflect this. This is because one pound of lean muscle takes up HALF the space one pound of fat does. This means you can have less fat on your body but weigh the exact same! Also, we are women! We have hormones that make us retain water some days more than others, even when it’s
not that time of the month and this can cause the number on the scale to fluctuate even if we are genuinely losing fat from our bodies. It is not fair to you or the hard work you will be putting in to get stuck on this number when it doesn’t give an accurate reflection of your progress. Let’s stick to accountability photos. :)
I have one other requirement for Accountability Photos. I want you to SMILE in your before AND your after photos! You should be excited for this journey you are about to embark on, all the knowledge you are going to accumulate not only about health and fitness, but about yourself! Let’s see that beautiful smile and show us just how ready you are to take these next 12 weeks head on!
DON’T FORGET TO SMILE IN YOUR BEFORE AND YOUR
AFTER PHOTOS!
TAG @ANNAVICTORIA OR #ANNAVICTORIA SO I CAN SEE YOUR PROGRESS AND JOIN IN ON YOUR JOURNEY, OR EMAIL YOUR PHOTOS TO [email protected]
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The Fit Body Workout Guide is based on high intensity strength, resistance and plyometric training. Over the years, I have researched, experimented, and tested several different workout techniques, routines and styles. I often was left thinking there had to be a better way to get results, to enjoy my workouts and not have to spend hours in the gym. This is where the Fit Body Training Guide comes in. I am excited to pass on to you all my research and experience to help you get the results you deserve.
You can do all of the workouts straight from home, at the gym, in the park - wherever you would like, and they only take 30 minutes! All you need are a couple dumbbells, a yoga mat and energy to attack the workout.
Fit Body Training GuideABOUT THE
TONING & STRENGTH DAYS
CARDIOVASCULAR & AB TRAINING DAYS
MONDAY
LEGS & GLUTES(LOWER BODY)
WEDNESDAY
ARMS & BACK(UPPER BODY)
FRIDAY
TOTAL BODY
TUESDAY
ABS &CARDIO
THURSDAY
ABS &CARDIO
SATURDAY
ABS &CARDIO
REST DAYSUNDAY
RELAX AND PREPARE FOR THE NEXT WEEK!
WEEKLY STRUCTURE
Your workout weeks are broken down into: three days of toning & strength workouts, three days of cardio & ab workouts, and finish up with one full rest day!
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ABOUT THE
FBG ScheduleThe main focus of this program is high intensity strength, resistance and plyometric training. This method is most effective in building a lean and toned body, while still shedding fat at the same time. Strength training is what will help you build lean muscle, while the cardiovascular and high intensity workouts are what will help you shed the fat.
STRENGTH
HI-INTENSITY
STRETCHING
TONING
CARDIO
STRETCHING
STRENGTH
HI-INTENSITY
STRETCHING
TONING
CARDIO
STRETCHING
STRENGTH
HI-INTENSITY
STRETCHING
TONING
CARDIO
STRETCHING STRETCHING
REST
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Toning and Strength Training: Monday-Saturday: 30 minute workouts
High Intensity Training: Monday, Wednesday, Friday: 30 minutes
Cardiovascular & Ab TrainingTuesday, Thursday, Saturday: 40 minutes
StretchingMonday-Sunday: 5-10 minutes
Rest DaySunday is your full rest day. Tuesday, Thursday, and Friday are considered half
rest days simply because you are not engaging in strength training or working any major muscle groups. So on these half rest days, you will be doing cardiovascular exercises and targeted ab circuits. Working on your abs post-cardio is a great way to push them to the next level since you engage your abs through cardiovascular
exercise and proper breathing.
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Monday, Wednesday and Friday focus on major muscle groups and consist of three circuits. Each circuit contains three exercises to be performed one after another, with a rest period after each circuit. The total time should take 29 minutes and 30 seconds.
CIRCUIT 1 2.5 Minutes
EXERCISE 1EXERCISE 2EXERCISE 3
REST 30 seconds
CIRCUIT 2 2.5 Minutes
EXERCISE 1EXERCISE 2EXERCISE 3
REST 30 seconds
CIRCUIT 3 2.5 Minutes
EXERCISE 1EXERCISE 2EXERCISE 3
REST 60 seconds
REPEAT FOR 3 ROUNDS TOTAL
Tuesday, Thursday and Saturday focus on cardiovascular and abdominal training, beginning with one 30-minute cardio session, and 10 minutes of abdominal training exercises broken down into two circuits. Once again, these circuits are to be performed one after the other, with a rest period after each circuit.
CARDIO30 Minutes
WEEKS 1-4: LISSWEEKS 5-8: LIMITWEEKS 9-12: HIIT
STRETCH 5 minutes
AB CIRCUIT 1
EXERCISE 1EXERCISE 2EXERCISE 3
REST 30 seconds
AB CIRCUIT 2
EXERCISE 1EXERCISE 2EXERCISE 3
REST 60 seconds
REPEAT FOR 3 ROUNDS TOTAL
Cardio + Ab Circuits
Strength Training Circuits
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CIRCUIT 1 CIRCUIT 2
CIRCUIT 3
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LUNGE 10 EACH LEG
REPS
20
BULGARIAN SQUAT10 EACH SIDE
REPS
16
POP SQUATREPS
15
5-10
LBS
LUNGE + SHOULDER PRESS1 ROUND = 1 LEFT LUNGE + 1 RIGHT LUNGE + 1 SHOULDER PRESS
ROUNDS
8
5-10
LBS
5-10
LBS
LEGS + GLUTESFBG 1 WEEKPREVIEWREPS
20
REPS
10
ROUNDS
8
WEIGHTED SQUAT + SHOULDER PRESS 10 EACH LEG
JUMPING SPLIT SQUAT
BURPEE + SQUAT JUMP1 ROUND = 1 BURPEE + 1 SQUAT JUMP
ONE LEGGED GLUTE BRIDGE 1 ROUND = 10 LEFT LEG BRIDGE + 10 RIGHT LEG GLUTE BRIDGE
ROUNDS
3 JUMPING LUNGE5 EACH LEGREPS
10
COOLDOWN + STRETCHAFTER ENTIRE WORKOUT IS DONE
MINS
5-10
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30MIN.CIRCUIT 1 CIRCUIT 2
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REVERSE SITUPREPS
15
SINGLE LEG LOWERING10 EACH LEG
REPS
20
ROUNDS
3MOUNTAIN CLIMBER + PUSHUP1 ROUND = 10 MOUNTAIN CLIMBER + 3 PUSHUPS
CARDIO + ABSFBG 1 WEEKPREVIEW
REPS
15
REPS
20
SECS
30
LYING LEG RAISE
BICYCLE CRUNCH10 EACH LEG
PLANK
CARDIO
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CIRCUIT 1 CIRCUIT 2
CIRCUIT 3
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PUSHUPREPS
8
SUMO DEADLIFT + SHOULDER PRESS1 ROUND = 1 SUMO DEADLIFT + 1 SHOULDER PRESS
ROUNDS
8
SIDE PLANK1 ROUND = LEFT PLANK 15 SEC. + RIGHT PLANK 15 SEC.
ROUNDS
2
TRICEP DIPFEET RAISED + BODY RAISED
REPS
83-8
LBS
5-10
LBS
3-8
LBS
BACK + ARMSFBG 1 WEEKPREVIEWREPS
10
ROUNDS
8
ROUNDS
4
SNAP JUMP
LATERAL RAISE + LUNGE LATERAL RAISE1 ROUND = LAT RAISE + LEFT LUNGE LAT RAISE + RIGHT LUNGE LAT RAISE
MOUNTAIN CLIMBER +COMMANDOS1 ROUND = 10 MOUNTAIN CLIMBERS + 5 COMMANDOS
BICEP CURL + SHOULDER PRESS1 ROUND = 1 BICEP CURL + 1 SHOULDER PRESS
ROUNDS
8
SIDE TO SIDE BENCH JUMP10 REPS EACH SIDE
REPS
20 COOLDOWN + STRETCHAFTER ENTIRE WORKOUT IS DONEMINS
5-10
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CIRCUIT 1 CIRCUIT 2
CIRCUIT 3
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WALKOUT PUSHUPREPS
10
SQUAT PULSE + SQUAT JUMP1 ROUND = 5 SQUAT PULSES + 1 SQUAT JUMP
ROUNDS
8
JUMP ROPEJUMPS
60
JUMPING LUNGE5 REPS EACH SIDE
REPS
10
10-15
LBS
8-13
LBS
TOTAL BODYFBG 1 WEEKPREVIEWREPS
15
REPS
20
ROUNDS
8
WEIGHTED GLUTE BRIDGE + PLATFORM
SWINGING SIDE PLANK DIPS10 EACH SIDE
BURPEE + COMMANDO1 ROUND = 1 BURPEE + 1 COMMANDO
SQUAT + SHOULDER PRESS1 ROUND = 1 SQUAT + 1 SHOULDER PRESS
ROUNDS
8
PLANK JUMPSJUMPS
20 COOLDOWN + STRETCHAFTER ENTIRE WORKOUT IS DONEMINS
5-10