If you’re feeling sloppy and are ready to achieve a level of fitness you have only dreamt of then keep reading… we know how you feel, and we know what it takes to get there!

At the end of every year we let ourselves go, just a bit, or maybe too much. With the holiday season, we can expect an array of foods we should try to avoid, all jam packed into a couple weeks or maybe longer. We stop going to the gym, and start enjoying the festivities. Maybe we have overindulged in a lot of cake, chocolate, wine and beer. But with the new year around the corner, we have a time frame in which we are aiming to shift into gear, drop all the bad habits and start with the good ones.

“It’s time to stick to your guns, and make 2018 a success!”

You are probably wondering how to make a plan, when there is an overwhelming amount of information out there. So let’s make a list of steps to follow, to avoid any confusion. Simply follow the steps and remember to stick to them. A plan is meaningless if it is not executed properly.

STEP 1: SET A GOAL What are you wanting to achieve? Are you looking to improve your overall body composition? Do you have weight to lose or muscle to gain? Are you focused on achieving a well balanced healthy lifestyle? We all have different health and fitness goals. Choose a goal, envision it to be real, believe it can be real, and then set a realistic time frame to achieve that goal.

STEP 2: MAKE A NUTRITION PLAN In order to know what and how much to eat can be difficult. We recommend plenty of vegetables and lean meats, vegetable based proteins, a fair amount of fruit, and a limited amount of starchy carbs and sugars.

In regards to quantity, well that depends entirely on your goals and activity level. The rule is quite simple; calories-in-calories-out. If you want to gain weight you will need to be in a caloric surplus. If you would like to lose weight you will need to be in a caloric deficit. I recommend using MYFITNESSPAL to input your weight and and energy level to get a fair approximation of daily calories.

STEP 3: MAKE A WORK OUT PLAN If your goal is to gain muscle, then your work out plan should include a 3-5 day split where you focus on a mix of important compound movement and isolate movements. It is a good idea to work out 1-3 different muscle groups per day of your split. Rep range should be 8-12 reps, with 3-4 sets per exercise.

If your goal is to lose weight, then your work out plan should include a 2-3 day split, where you focus mostly on compound movements using your overall body, and mix in some HIGH INTENSITY INTERVAL TRAINING. A good example is our 40s work – 20s rest interval. For example Push Ups, Ring Rows and Sit Ups: perform each exercise with as many reps as possible within the 40s work interval, rest for 20s and move to the next exercise. 3-4 Rounds is recommended.

Each plan should be roughly 4-8 weeks. Remember consistency is key!

STEP 4: FOLLOW THROUGH So you’ve set your goals, you have a good idea on how your eating habits should look. You know what exercises you’re going to do for the next 4-8 weeks. It’s your time to shine. Stick to your guns, follow your plan and the results will happen for you!

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