6 week Jumpstart FitnessProgram

1. What is your EXACT fitness goal?

2. Define why you want to achieve your goals?

3. Plan out in advance 60 minutes per day to do your workouts.

4. How will you feel when you reach your fitness goals?

5. How will you reward yourself for the new lifestyle change?

6. Who will help hold you accountable for your fitness goals?

7. What is your backup plan for days that you are unmotivated?

Tools Needed

get a gym membership or workout in your apartment or housing fitness room. buy a pair of quality running shoes buy comfortable workout clothing iPod or Mp3 player your workout plan a workout partner healthy recipe book self improvement book

Visualization Exercises

Spend a couple of minutes answering these questions repeatedly per day and visualizing these circumstances.

How great will you feel when you reach your fitness goals?

What is your ideal body/results? Why?

Visualize before every workout having the perfect workout.

Find a picture of your why? Example: Children and put it on your wall where you can see it every day.

Instructions

rest 30-60 seconds in between sets each week increase your weights that you used in the previous week by 2.5-5 lbs drink a gallon of water per day sleep 7-8 hours per night for maximum recovery follow this workout for 6 weeks then do a new routine.

Day 1 Chest and Triceps

Bench Press or Chest press machine 3x12

Incline Bench Press 3x12

Pushups 3xfailure

Rope Tricep Pushdown 3x12

Bench dips 3x12

Regular Ab Crunches 3xfailure

Cardio for 30 minutes

Day 2 Back and Biceps

Lat Pulldown 3x12

Seated Row 3x12

Deadlift 3x12

Ez curl bicep curl 3x12

Preacher curl bicep 3x12

Regular Ab crunches 3xfailure

Cardio for 30 minutes

Day 3 Legs

Squats 3x12

Stationary Lunges 3x12

Step Ups 3x12

Seated Calf Raise 3x12

Regular Ab Crunches 3xfailure

Cardio for 30 minutes

Day 4 Shoulders

Shoulder Press 3x12

Lateral Raise 3x12

Front Raise 3x12

Upright Row 3x12

Regular Ab Crunches 3xfailure

Cardio for 30 minutes

Day 5 Cardio and Abs

Regular ab crunches 3xfailure

Bicycles 3x12

Reverse crunch 3x12

Do Cardio for 30-45 minutes

Day 6 Cardio

Cardio for 30 -45 minutes

Nutrition Tips

eat often throughout the day but do not become obsessed. find healthy foods you enjoy and get creative with them. buy a healthy recipe book to give you ideas on how to add variety to your meals. do not mistake nutrition for a "diet" which has a negative connotation.

Quick Nutrition Guidelines

eat lean proteins consisting of chicken, fish, lean beef, and turkey. eat complex carbohydrates consisting of whole grains, oats, and vegetables. eat healthy fats consisting of olive oil, nuts, fats from fish, and peanut butter. each meal have a protein and a carbohydrate together to stabilize blood sugar.

Myths

weight training will bulk women up. all you need to do is do a lot of cardio and you will lose weight. you can spot reduce. high reps automatically makes you more defined. eating only low fat foods will make you lose weight. you cannot eat carbs and lose weight. fat pills are all you need to be fit.