6 weeks to a new you in the New Year (Part one)
The most common excuse that people give for not eating better and exercising regularly is a lack of time. In my articles “How to save time and money while still eating well” and “Simple steps to good nutrition” I have outlined strategies for eating, shopping and cooking more efficiently. In this article I will lay out a flexible six week plan that will totally re-shape your body with a minimal time spent working out. In fact when you look at the chart in part two you will see that you are only going to be working out 15 times in six weeks. Combine these quick and effective workouts with the healthy eating ideas from the articles mentioned above and you can not fail in your quest for a new you.
Before we begin I want you to do the following. First, if you have not already, read the two nutrition articles mentioned above. Then get your shopping list ready and plan out your eating for the next few weeks. Exercise combined with a healthy balanced personal eating plan is the one two punch that never fails to produce rapid and profound results in body recomposition. Second, I want you to weigh yourself as well as take measurements and pictures so that you can do an honest before and after comparison.* The photos should be taken with a plain back round and should show your entire body from head to toe. Wear a bathing suit or something else revealing so that you can truly see your bodies current shape and be able to compare it to your shape in six weeks. Take the photos from the front, side and rear. Stand relaxed with your hands at your sides. The measurements should be taken at the following anatomical land marks.
- Calves: Feet about 6 inches apart with weight on the foot not being measured.
- Thighs: Feet about 6 inches apart with weight on the foot not being measured.
- Buttocks: Stand straight with heels together and measure around the widest part.
- Hips: Measure at a point just a bit higher then the buttocks.
- Waist: One inch above the belly button or around the widest part.
- Chest: At nipple line, lift arms, wrap tape, lower arms, measure.
- Shoulders: Tape around the widest part with arms hanging relaxed at sides.
- Upper arms: Arms straight out to sides, palms up, relaxed. measure thickest part.
- Forearms: Same position as above, measure thickest part.
Finally, if we want to know how much we have improved, we need to know where we are now. A few simple tests before we begin our six week workout plan will let us clearly see just how much progress we have made when we get to the end. The tests I recommend are as follows.
- Max push-up test: Do as many full push-ups as possible without stopping. Pause for one second at the top and bottom of each repetition.
- Max sit-ups test: See how many full sit-ups you can do in one minute. Lay on the floor with your feet flat and knees bent at 90 degrees. Cross your arms and place your hands on your opposite shoulders. Sit-up until your elbows touch your knees. Have a partner hold down your feet or anchor them under something.
- Max time for a static wall sit: Place your back flat against a wall with your knees bent at 90 degrees. See how long you can stay in this position. Time it with a stop watch.
- Max distance covered in 30 second run: Go to a football field with 100 yards marked on it. Start at one end and run as fast as you can comfortably run. See how many total yards you cover in 30 seconds. If you reach the end of the field before the time expires turn and run back the way you came.
In part two of this article I will detail the training plan for the entire six weeks including how to effectively combine strength training and cardio for maximum efficiency. Exercise variety options to avoid staleness in the gym. How to be progressive. How many sets and how much rest between sets. And more. See you there.
PAU for NOW
P.S. *If you like you are welcome to share your results with us here at Hybrid Fitness. We love to hear back from folks who have successfully integrated our ideas and built the bodies that they have always wanted.
Filed under: Training | Tagged: abs, Athletics, barbell, bodyweight, conditioning, dumbbell, endurance, exercise, fat loss, fitness, health, hybrid fitness, six pack, strength, Taku, Variety, weight loss, workout | 2 Comments »