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Exercise & Nutrition Plan

8-Week Workout Program
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Welcome to Your Program 4
Fitness Test 5
Exercise Plan 6
Instructions 6
Program Calendar 8
Warm-up & Dynamic Stretches 9
Workout A 10
Workout B 12
Workout C 14
Workout D 16
Workout E 18
Cool Down Stretches 20
Training Tips & Guidelines 21
Nutrition Plan 24
The Importance of a Balanced Diet 24
Nutrition for a Healthy Weight 24
Why Most Diets Dont Work
Principles to Follow
Food Energy Density Guide
Macronutrients Guide
Supplements
Meal Plan 30
Meal Timings & Suggestions
Pre & Post-Workout Meals
Healthy Food List
Vegetarian Diet
Foods to Avoid
Food Diary Table
Nutrition Tips 38
Bonus Tips 40
Exercise Descriptions 43
Table of Contents
50+ pages of clear and straightforward
exercise and nutrition content. No fuff or
over-complicated information.
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Welcome to Your Program
This no-equipment workout program will help you achieve a healthy weight and increase your
overall ftness level for a more toned and lean body. Designed specifcally around these goals, the
comprehensive nutrition and exercise plans will not only help you shed a few pounds of excess
weight over the 8 weeks but also make you feel healthier, ftter and more energized just a couple
of weeks after starting!
One of the main aims of the program is to get your metabolism burning and get your
cardiovascular system more active through a balanced diet and high intensity workouts. Exercise
is a great stress reliever and this program will get you feeling great by getting endorphins
pumping in the brain.
This program requires no equipment, so you can do it at home, in your backyard or the park. The
exercise plan includes fve short but high intensity full body workouts as well as a pre-workout
warm-up and post-workout stretching routines. Each training session is under 20 minutes and you
will exercise fve times a week. The selected exercises will improve your cardiovascular ftness,
core strength, and fexibility, joint range of motion and upper/lower body strength.
Consult with your physician or other health care professional before starting this exercise program to
determine if it is right for your needs.
If you have any questions about this program, please email us at info@workoutlabs.com.
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Fitness Test
Gauge your overall ftness level with this simple test and use it as a benchmark to measure your
progress through the program. Perform the test on a rest day and before you meal.
Push-ups
Record the maximum number of repetitions you can do
maintaining correct form.
Start of program End of week 4 End of program
Sit-ups
Record the maximum number of repetitions you can do
maintaining correct form.
Start of program End of week 4 End of program
A simple test to gauge your overall
ftness level and monitor your progress
throughout the program.
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Exercise Plan
Instructions
The Program Calendar outlines the 8 weeks of your exercise plan. The workout routines will
get progressively harder and their timing in the week is designed to be challenging in order to
maximize your results at the end of the program. Follow these guidelines:
Try to keep the timing of the day consistent when exercising, as getting into a routine is very
important when training and will make consistency easier.
Follow the program and do your best not to skip workouts thinking that you can double up
the day after this will cause you to burn out, feel less motivated and will negatively impact
the overall effectiveness of this program.
Use your rest days wisely; these should be active rest days used for recovery go for a walk
and dont just sit in front of the television inactive, snacking on junk foods.
Use the weight tracking table in the Program Calendar along with the Fitness Test to
monitor your progress.
The order of exercises in the workout plans is left to right.
To maximize your results and avoid injury, make sure that you are performing the exercises
in correct form. Refer to the Exercise Descriptions section as needed.
Warm-up & Dynamic Stretches
Each of your workouts will begin with the Warm-up & Dynamic Stretching routine. A proper warm-
up is an essential part of this training program and its importance should not be underestimated.
The warm-up part of this routine:
Prepares your body and mind for physical activity
Raises your bodys core temperature
Loosens your muscles and prepares them for training
Increases your heart rate and breathing, which sends blood and oxygen to the working
muscles
This routine also includes dynamic stretches that are equally important in preparing your muscles
Clear instructions and explanations make
this program great for ftness beginners
and enthusiasts alike.
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for training. The stretches will lengthen both muscles and tendons to increase range of motion and
help prevent injuries. Perform each exercise at medium intensity for 30 seconds, taking 15 seconds
in between to catch your breath and get into position for the next one.
Workout Routines
There are fve high intensity workouts (A through E) that are designed to increase in diffculty
as you progress through the program. Have the exercise illustrations handy and perform each
workout immediately following your warm-up and stretches set. Work through each exercise at
medium or high intensity for the prescribed time, taking 10 seconds to catch your breath and get
into position for the next exercise. Remember to be well hydrated through your workout.
Cool Down Stretches
Follow your workout with the 4-minute static stretching routine that will help to reduce stiffness,
soreness and muscle injury, while letting your body cool down. To stretch safely and correctly,
assume the stretch position and slowly lengthen each muscle to the point where you just feel
a slight pull or resistance. Stretching should never be painful. Aim to hold each stretch for 20
seconds without bouncing or moving
Exercise Intensity
The exercise program is based on high intensity interval training (HIIT) and is a great way to burn
fat during the exercise and after the session has fnished. This is called the after burn and HIIT
training is a quicker method of burning fat than conventional cardio e.g. exercising at a steady
state for 30-55 minutes, 3-4 times per week.
A simple way to gauge the intensity is the Talk Test, using the following measures:
Low intensity You can talk and sing.
Moderate intensity You can talk but not sing.
High intensity You cant say than a few words without gasping to take a breath.
Exercises in your program are marked with suggested intensity follows these instructions to get
the most our of your session.
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A simple 8-week training schedule is your
clear action plan for maximum results.
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Workout A
10 minutes
Perform these exercises for the prescribed duration and intensity, with 10 second breaks.
Bodyweight Squats
30 sec H
Push-ups
30 sec H
Sit-ups
30 sec H
Donkey Kicks
30 sec H
Side Plank
30 sec x2 M
Standing Calf Raises
30 sec M
Flutter Kicks
45 sec H
Mountain Climbers
45 sec H
High Knees
30 sec H

Continued on the next page
Five high intensity 20-minute workouts
that are easy to ft into your day will keep
your metabolism and energy levels high.
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Training Tips & Guidelines
Whether you are ftness novice or experienced in training, read through and
follow these tips and guidelines to get the most out of your exercise program and
working out in general.
Focus on starting
The prospect of a 30 minute workout or run can be daunting, especially if youre just starting to
exercise. If you focus on the whole task, thinking how hard it will be, you are more likely to put it
off or give up altogether. Instead, focus on starting laying out your mat and weights or lacing up
your running shoes. Its much easier and once you start, your motivation will kick in and keep you
going through your workout.
When to work out
Theres not really a right time of day to exercise. It really depends on your body and what time
of day youre at your peak. Some people struggle to get up in the morning whereas others can
hop out of bed ready for a training session. Whichever time of day you prefer to work out, dont
exercise for about three hours after a heavy meal (see the nutrition section for advice on what to
eat when). Exercising right after a big meal will more likely leave you feeling nauseous and you
may experience stomach cramps and discomfort. If youd prefer to work out in the morning but
simply cant fnd the energy try these tips:
Get adequate rest which is vital for energy levels. It is recommended that we get 7 9 hours
of sleep a night.
If youre getting the right amount of sleep but still feeling groggy in the morning this could
be due to being in a state of ketosis from fasting during sleep. This is when your body uses fat
for energy if you arent eating suffcient carbs and the result is low energy levels. Also make
sure you are not lacking oxygen during the night (have windows open or ventilation running).
Try drinking green tea, coffee or green juices for an energizing boost before your workout.
Training, nutrition and general tips will
help you get the most out of your program
and achieve a healthier lifestyle.
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Nutrition Plan
The Importance of a Balanced Diet
Nutrition plays a vital part in any training program and involves deliberate planning of your meals
and the nutrients you intake. Your success with this training program will require a combination of
a controlled diet with the high intensity exercise plan. You will also beneft from the multitude of
other benefts balanced nutrition carries:
More energy throughout the day and delayed fatigue;
Enhanced results of your strength training;
Strengthened your immune system;
Improved cognitive performance such as concentration and focus;
Help in maintaining a healthy BMI.
One of the key factors in achieving and maintaining a healthy weight is being aware of what you
are eating and how much you are eating at the same time. Knowledge is power when it comes
to weight control and is not all about cutting everything out that you love about food; it is about
moderation, control and retraining your brain/taste buds into substituting the bad foods with the
good foods.
The following nutrition plan is designed to work along with the exercise program to achieve
healthy weight loss of 1.5 - 2 pounds per week, while taking into consideration your caloric and
nutrient requirements and adhering to the principle that your bodys energy needs should be
satisfed with 15% good fats, 25% proteins and 60% carbs.
Nutrition for a Healthy Weight
Many people in the Western world are on a diet that is high in the wrong types of fats, high in
sugary processed foods, low in nutritional value, high in sodium and have major health risks
associated with this e.g. cardiovascular diseases. Obesity is on the increase and some of the main
culprits are hidden fats, sugars and lack of portion control.
A nutrition guide with the essential
information and basic principles of a
healthy and balanced diet.
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Meal Plan
Meal Timings & Suggestions
Follow these guidelines to plan and compose your meals throughout the day.
Breakfast
Half hour after waking up
The body is in a fasted state after about 12-14 hours of sleep. This will have the following impact on
the body:
Carb reserves will be depleted
Fat mobilization is slowed down
The muscle will be in a mild catabolic state
Breakfast is the most important meal of the day and is intended to rev up the metabolism and fat
burning within the body and to replenish glycogen stores within the muscle and liver. Ideally taken
within 30 minutes of waking up, your breakfasts nutrient composition should be high in complex
carbs, a fast acting protein providing essential amino acids and a portion of essential fatty acids
such as fax seeds or walnuts.
Five examples of breakfast meals
1 large soft boiled egg
4 sprigs of asparagus
1 slice whole wheat
bread
Small handful of
raspberries
2 slices of
wholegrain bread
80g of low fat
farmers cheese
Small handful of
walnuts
Vanilla protein
shake with
skimmed or light
soy milk
Scrambled eggs
1 slice wholemeal
toast
1 banana
Small handful of
mixed nuts
Cup of small All-
Bran
1 diced peach
1 slice wholegrain
bread
1 tablespoon of fruit
jam
A few nuts
Mid-Morning Snack
2 hours after breakfast
After a breakfast high in complex carbs, your body will have an insulin lag, blood sugars will start
to dip and you may start to feel hungry. The mid-morning snack should be eaten two hours after
A simple meal guide combined with the
healthy foods list and a food diary table
make it easy to plan your daily meals.
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Exercise Descriptions
Alternate Heel Touchers
Primary muscle group: Abs & Obliques
Lie on an exercise mat, with your back fat, knees bent and your feet fat on the foor slightly wider than
shoulder width apart.
Fully extend your arms down the side of your body, palms facing in. This is the start position.
Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right
hand. Hold for a count of one.
Return to the starting position smooth motion, inhaling as you do so.
Repeat the movement, this time to your left side.
When you have completed the movement on both sides, you have done one repetition.
Bench Tricep Dips
Primary muscle group: Chest, Shoulders, Triceps
Secondary: Calves, Glutes & Hamstrings
Set up 2 fat benches opposite each other. They should be roughly the distance of your hips to the foor
apart.
Stand with your back to one bench,facing the other, then crouch down placing your palms behind you
on the edge of the bench. Your arms should be fully extended at shoulder width, with your fngers facing
forward.
Place the heels of your feet on the other bench. Keep your legs fully extended.
Have a spotter place a barbell weight plate or dumbbell on your lap. This is the start position.
Slowly lower yourself down by bending your elbows,until they are at 90 degrees or slightly less. Hold for
a count of one.
Return to the starting position by pushing yourself up using only your triceps to straighten your arms.
Hold then repeat.
Bicycle Crunches / Air Bikes
Primary muscle group: Abs & Obliques
Secondary: Glutes & Hamstrings, Quadriceps
Lie fat on an exercise mat on the foor keeping your lower back straight with no arching of your spine
and with your knees bent and feet fat on the foor.
Place your hands lightly on the sides of your head.
Curl your torso upwards so your shoulders are slightly raised off the foor..
Written instructions for every exercise to
make sure you train safely and effectively.
Start your program today!
You will love it or your money back.
2013 WorkoutLabs.