To successfully engage all muscles it is important to practice mind-to-muscle connection. This means you’ll really focus on the muscle groups you’re using instead of mindlessly performing these movements. Focus on pulling your abs into your bellybutton and really tightening your core. This is how you’ll successfully make changes even if you are just using bands to complete this program. Perform movements slow and controlled to really use the muscles you’re targeting.
Once you begin to practice mind to muscle connection
you’ll notice how even just doing a few reps will burn out your muscles. This guide is meant to be followed four days a week, for a total of 8 weeks weeks. Make sure to give your muscles at least one rest day in between workouts as rest is important for muscle growth & strengthening.
Lets work! Before youstart Before you start SUBMIT YOUR PHOTOS CHECK THE TEMPLATE EMAILED PRIOR TO THIS.
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IF IT DOESN'T CHALLENGE YOU,
IT DOESN'T CHANGE YOU. NUTRITION c ar bo h y d r at e s Carbohydrates are comprised of small chains of sugar which the digestive body breaks down into glucose to use as the body’s primary source of energy. Carbs are essential to give you ENERGY. Once you digest carbohydrates your body will convert them into glycogen. Glycogen is what your muscles use as a form of energy to perform. So what happens when you don’t eat enough carbs? Less glycogen = less energy to exercise. Eat too many carbs? Excess glycogen = gets turned into stored fat. Carbs are essential and will yield great results when you eat them according to your body’s needs! It is important to have a high carb meal prior to exercise to give your muscles the energy needed to perform their BEST!
p ro t e i n Protein is essential for repairing and regenerating body tissues and cells, a healthy functioning immune system and manufacturing hormones. Protein is essential for muscle tissue growth and repair. Under “stress” (exercise) your muscles tear and thus you need to intake high protein meals after your workouts to help with new tissue growth and to repair the “damaged” muscles. I recommend eating a meal high in protein 15-30 minutes after a workout.
Fat s Fats are an essential part of a healthy diet. They improve brain development, overall cell functioning, protect the body’s organs and help you absorb vitamins. Fats help with brain development and normal hormone function. For women, we need to keep a stable fat intake because our body fat composition determines our monthly cycle, fertility, skin issues and overall hormones. They are IMPORTANT, and you wont get “fat” if you eat them accordingly.
wat e r Water is highly important. You should consume HALF of your body weight (POUNDS) in ounces. So a person weighing 150 pounds should consume 75 oz of water daily. NUTRITION M I C R O N U T R I E N T S Micronutrients are nutrients that the body requires in much smaller dosages such as vitamins and minerals. A lot of people take supplements in order to obtain a healthy dosage of vitamins, however, without realizing, a healthy balanced diet will contain sufficient amounts of vitamins. Here are the daily recommended values for micronutrients: Vitamin A 900 ug Vitamin C 90 mg Vitamin E 15 mg Potassium 3500 mg Calcium 1000 mg Sodium 2300 mg
F i g ur in g o u t yo u r g oa l The first step towards calculating your macros would be figuring out your goals. Finding out your body mass index or BMI would be a good way to guide your macro goals. A BMI of 25-29.99% is considered to be overweight, or 25-30 pounds above the recommended weight for ones height. A BMI higher than 30 % would classify a person as obese, or more than 30 pounds above the recommended weight for their height. The the healthy BMI range is 18.5 to 24.9%. Health is MORE than looks, and having a high body mass index can put you at many risks for diseases. Knowing your BMI can better help guide your macro calculation. So lets figure it out!
FORMULA USA BMI = 703 X WEIGHT ( L B S ) 2 2 HEIGHT (in)
Metric BMI = WEIGHT (KG)
2 2 HEIGHT (m) NUTRITION Know the properties that these three macronutrients have as far as calories: 1 gram of carbs = 4 calories 1 gram of protein = 4 calories 1 gram of fat = 9 calories
Take your current body weight IN POUNDS and multiply it by between
12-14 (WHICHEVER APPLIES TO YOUR LIFESTYLE) 12= NOT VERY ACTIVE. (DESK JOB/NO EXERCISE) 13=SOMEWHAT ACTIVE, REGULAR EXERCISE (CASHIER) 14=VERY ACTIVE, REGULARLY EXERCISE, PHYSICALLY DEMANDING JOB (CONSTRUCTION WORKER)
EXAMPLE: I weigh 150 lbs. I am 14 (VERY ACTIVE)
150 LBS X 14 = 2,100 CALORIES. This is my calorie intake to MAINTAIN my current weight
(MAINTAIN = not gain or lose weight)
Decide if you want to GAIN muscle mass and fat or if you want to LOSE fat and gain muscle tone. If your goal is to gain strength, muscle mass and fat you will opt for calculating your macros for weight gain (SURPLUS CALORIE INTAKE). This would be recommended for someone who is thin and wants to gain weight overall. Click here to see a client who chose this option for reference.
If you want to lose fat while gaining muscle definition (not muscle size) and lift/make your booty rounder not necessarily bigger and tone your legs/overall body, you will calculate your macros for WEIGHT LOSS. Click here to see a client who chose this option for reference. NUTRITION Calculate your macros! TO GAIN…If you want to gain weight add 300 calories to your “maintenance” calorie amount. Eventually as weeks pass by (2 weeks) you can add 100 extra calories every 2 weeks. I recommend this so that you don’t overwhelm yourself with food and so that you don’t gain a lot of fat while trying to gain muscle.
EXAMPLE: If I wanted to gain…
2,100 + 300 = 2,400 would be my calorie intake daily.
TO LOSE… If you want to lose weight drop your calorie intake by 300 calories for steady weight loss. For a more aggressive approach you’d drop it by 500 calories. You can also pick a number in between and decrease it by that amount. (I don’t recommend less than 1,600 calories per day!)
EXAMPLE: If I wanted to lose…
2,100 - 300 = 1,800 would be my calorie intake daily.
You should re-calculate your macros every 2 weeks to continue to see results, so please remember to measure yourself and take your weight even 2 weeks. NUTRITION Calculate your PROTEIN intake!
Women who are lifting weights should take on “average” 1 gram of protein per pound of body weight. If you are a person who weighs over 180 pounds doing this may not work since consuming a lot of protein can lead to fat gain and it may be to much for your body to breakdown. So if this is your case you can opt for 0.75 to 0.85 grams of protein per pound of body weight. In my case I would consume 150 grams of protein since I weigh 150 pounds. So how many calories of protein would I consume? Remember 1 gram of protein equals 4 calories. So 150 grams x 4 calories is 600 calories.
EXAMPLE FORMULA:
Your body weight in lbs x 1 gram (if you’re under 180 lbs) = protein intake NUTRITION Calculate your FAT intake! The recommended fat intake for women ranges between 25-35 % of their daily calorie intake. I recommend opting for 25% of your calorie intake to come from fats. Fats help regulate hormones and brain function so it is essential in your diet, and no consuming fat wont make you “fat” when consumed moderately. In my case I am supposed to consume 2,100 calories daily, so to figure out how many grams/calories of fats to eat I would multiply 2,100 by .25 (represents %.) and the amount this equals to is the amount of calories I should intake from fats. 2,100 calories x .25 = 525 calories
EXAMPLE FORMULA:
Your daily calorie intake x .25 = Fat calorie intake
Then you would move onto determine how many grams of fat to consume by dividing the calorie amount (525 for me) by 9, since 1 gram of fat = 9 calories.
Example: 525 calories / 9 calories = 58.33 grams (round to nearest whole number) so 58 g of fat is what I would consume daily. FINAL FORMULA:
Your cal intake x .25 = Fat calorie intake / 9 cals = Fat intake in grams NUTRITION Calculate your CARB intake! Carbs are essential in your diet. Low carb diets will slow down your progress when gaining muscle is a priority, so consuming carbs moderately is the best option in my opinion.
To determine your carb intake you will subtract from your original calorie intake goal the calories consumed from fats and protein, the amount of calories remaining is the amount of carbs you should intake.
In my case that would be 2,100 goal cals - 600 cals (protein ) - 525 cals (fat) = 975 calories worth of carbs would be my carb intake and to determine the amount in grams I would divide 975 calories / 4 calories (since 1 gram of carbs = 4 cals). Leaving me with 975 / 4 = 244 grams of carbs when rounded.
So remember: To calculate your carb intake you need to figure out the amount of fats and protein you are consuming first, the remainder is carbs.
Final Formula: Entire
cal intake - (FAT CALS) - (PROTEIN CALS) = CARB cals / 4 cals = CARBS in grams Seasoning SAUCES SWEETENERS SPICES Natural TomatoSauce Stevia or Nativa Chili flakes Liquid Aminos SF maple Syrup Paprika Sugar-free sauces (low in carbs) SF drinking Chocolate Cumin Cinnamon Italian spices Vanilla powder Moroccan Nutritional Yeast All purpose spice BBQ Pink salt Pepper
Vegetables NON-STARCHY carbs STARCHY carbs
All leafy greens Beetroot Celery Carrot Cucumber Parsnip Asparagus Potato Leeks Sweet potato Zucchini Turnips Broccoli Peas Squash / Pumpkin Corn Green Beans Snow Peas Fennel Carrots Capsicum Tomatoes Cauliflower Mushrooms Eggplant Cabbage Brussels Sprouts Proteins SLOW DIGESTING PROTEINS FAST ACTING VEGAN OPTIONS Chicken thigh WHEY PROTEIN Hemp Salmon Egg whites Vegan protein powders Beef mince Chicken breast/ Turkey Breast Tempeh Turkey mince Prawns Tofu Whole eggs, Scallops Black bean pasta (low carb Lean steak Non Oily White Fish high protein content) Oily fish like mackerel Tuna in spring water Edamame Full fat dairy Low fat chobani yoghurt Casein 97-99% Fat Free Turkey Breast
Carbs SLOW DIGESTING CARBS FAST ACTING
Brown Rice/ Basmati Rice All fruit Barley/Quinoa Honey Parsnips Table sugar Sweet Potato Coconut sugar Buckwheat Rye Wraps Oats (Rolled or Steel cut) Rice Flakes Rye Bread/Ezekiel Bread Beans and legumes
Fats FATS with CARBS PURE FATS
Olives Sesame Oil Coconut yoghurt Olive Oil Avocado Coconut Oil Cheese and dairy Flaxseed Oil Almonds/Cashews/Peanuts/Hazel Nuts Grass Fed Butter Pumpkin Seeds/Macadamia Nuts/Walnuts Macadamia Oil Almond Butter/Peanut Butter/Cashew Butter WEEK 1 GROCERY LIST: THESE ARE SUGGESTIONS FOR WEEK ONE BUT YOU ARE NOT LIMITED TO THESE
PROTEIN OPTIONS -
TUNA GROUND TURKEY CHICKEN BREAST DELI SLICED TURKEY (LOW FAT) EDAMAME SHRIMP LEAN GROUND SIRLOIN EGGS EGG WHITES PROTEIN POWDER “PROTEIN” PASTA GREEK YOGURT OR LOW CARB YOGURT FAT FREE FETA CHEESE
CARB OPTIOMS - JASMINE RICE / BROWN RICE POTATOES PROTEIN PASTA GREEN VEGGIES BANANAS / STRAWBERRIES / BLUEBERRIES OR ANY FRUIT OF YOUR CHOICE WHOLE WHEAT BREAD
FATS - PEANUT BUTTER / ALMOND BUTTER USE A SPRAY OIL TO COOK YOUR FOODS NOT CANOLA OIL OR OLIVE OIL OLIVES ANY OTHER NUTS
