Do you want to build muscle, reduce fat, or simply increase tone? Possessing health and a body that functions to its potential is entirely accomplishable and is more about balance than it is about extremes. Extreme fitness programs can net you expedient results, but are commonly difficult to sustain. Everything in nature teaches us about balance. By transferring this lesson into an effective health program, we yield a confluence of both science and nature; producing a sustainable and functional healthy body for years of enjoyment.
Here is important terminology, rules, and information for you to apply to the fitness programs below.
Programs increase by intensity
* Can be exchanged for another full body exercise or sport. Examples: Swimming, Climbing, Martial Arts, etc.
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| Photo by Kamaji Ogino |
Exercise
The importance of exercise combined with nutrition cannot be understated. They are Yin & Yang in Life. They are mutually inclusive; as in one is not fully effective without the other. It is critical to incorporate exercise into your daily schedule. I have found that scheduling exercise daily not only produces the greatest results, it is also tolerant of unexpected inconveniences. For example, should life prevent you from exercising on a particular day, the program and therefore your results will not suffer.
- Terms
- Rep = a single full contraction of the engaged muscle group.
- Set = a quantity of Reps to be performed succinctly.
- Training Methods
- Station Training: Defines the more traditional style of training whereby you complete all sets of a particular exercise in sequence.
- Circuit Training: By alternating between exercises, you provide the engaged muscle groups the opportunity to rest between Sets. (Ex: Alternate between Leg Press and Chest Press) A common benefit of circuit training is the reduction of time within the gym.
- Resistance Training Rules
- Control: All exercises should be performed with correct form, slow & steady control = 2 count Up ... 2 count Down.
- Increase: You should barely be able to perform final repetition for each exercise listed. If you can perform all repetitions of the final Set, increase the weight by 5lbs. Every increase in weight will result in the loss of 2 Reps.
- Post-Workout Stretch: Ensure to provide adequate time to stretch your entire body at the conclusion of your exercise.
Weekly Exercise Schedules
Below you will discover prescribed exercise programs designed to accomplish two common fitness objectives: Functional fitness and Athleticism. This program will not deliver the stiff stereotypical body-builder composition so hallmarked by barbell gyms. Instead our objective is to develop a responsive well-defined body that will elevate our lives for years, allow for greater life achievements and experiences while also looking fantastic in-and-out of clothing. Depending on your current aspirations, you may decide to elect one over the other. Here’s a summary to help you navigate:
- Program A: This program focuses on natural body weight. By training your body to move its own frame through various positions, you will develop speed, agility, flexibility and a toned muscle physique.
- Program B: This program is a hybrid between body weight and greater resistance. If exposure is the best instructor, then a curriculum that involves all fitness principals is the best recipe. By training against multiple fitness methodologies, you will sculpt an athletic body capable of performing to your ambitions.
- Program C: This program adds a second day of resistance to the schedule for those interested in exchanging a body weight day for additional muscle building.
- Program D: This is an advanced version of program C that adds a second day of body weight with an adjusted sequence to keep you body challenged as you matriculate over time.
* Can be exchanged for another full body exercise or sport. Examples: Swimming, Climbing, Martial Arts, etc.
Important Note
It’s important to remember that this information is intended as a framework. The framework can easily be modified to suit your needs and daily agendas. We encourage you to first adopt, sample, and then adapt this framework to your needs or preferences.
⚠ While the following information has been personally tested, we do not claim to be certified medical practitioners. It is always recommended to consult your doctor prior to experimenting with any new products or health practices.