Getting Started / Step By Step Guide

Size: px

Start display at page:

Download "Getting Started / Step By Step Guide"

Leslie Hill
5 years ago
Views:

1 Getting Started / Step By Step Guide Consult with your physician Please consult with your physician before beginning any fitness program. Understand that the techniques, ideas and suggestions in this document are not intended as a substitute for proper medical advice! I am NOT a doctor. I urge you to consult your physician or health care professional before making drastic changes to your diet and/or performing any new exercise of exercise technique, particularly if you have any chronic or recurring condition. Any application of the techniques, ideas, and suggestions in this document is at the reader s sole discretion and risk. The author and the publisher expressly disclaim responsibility for any adverse effects arising from following the diet and/or exercise program in this book without appropriate medical supervision. Proceed with this program, it is assumed that you have read and understood the above statement.

2 Step By Step Program: Step 1 - Performance Assessments If you don t know where you are, and where you are going, how will you know when you ve gotten there? I think it is absolutely essential that you take account of all of your results. This is important for several reasons but most importantly for motivation. I have clients that have been training for 3 months and in there eyes have not made any progress, but the moment I take out before pictures and remind them how they looked 90 days ago or if I remind them that they couldn t complete a single chin up and now they are doing 5 they get motivated again. Keep track of EVERYTHING! Your weight, the way you look (pictures), your strength, speed and power EVERYTHING. In the following section I will provide worksheets for you to use to document and keep records of your results. I will remind you of this again, but I suggest that you make photo copies of all of the worksheets, 3-hole punch them and keep them in a binder. If you are a coach, each of your athletes should have a binder that they keep all of their performance and strength assessments in along with their training sessions and meal plans.

3 Body Weight & Pictures Here you will take pictures of yourself before using this program. Then take pics every 30 days. Once you ve trained for at least 90 days, Before Date: Weight: After Date: Weight:

4 Performance Testing Make several photocopies of these sheets and test every 30 days. Bench Press (1-3 reps) max strength Date Weight x Reps Date Weight x Reps Box Squats (1-3 reps) max strength Date Weight x Reps Date Weight x Reps Vert Jump - power Date Height Date Height Broad Jump power Date Distance Date Distance

5 40 yd dash speed Date Time Date Time Chin Ups relative strength Date Reps Date Reps Other assessments: You may decide to include other indicators, use the blank spaces below. Date Date Date Date

6 Step By Step Program: Step 2 Order Supplements, Food & Tools Here is a list of some of the stuff you may need to purchase before beginning your program. Item Tape Measure - $1 Bathroom Scale - $20 Food Measuring Cup and Food Scale $15 Food Storage Containers - $25 Shaker Bottle - $3 Cooler - $20 Weight Training Belt - $35 Sneakers & Lifting Clothes Food Chicken, Beef or Pork Brown Rice Wheat Bread Description To measure your body and to mark lines for jumping assessments. To assess bodyweight. Use to measure food weights. This is absolutely essential in determining how much you are REALLY eating. I use the Rubbermaid brand You will need a 32oz. plastic shaker bottle to mix your protein shakes when you are away from home. Get the small portable kind. This is used to carry food with you when you are away from home for any extended period of time. You will need this when you are lifting very heavy weights in the squat or dead lift. Just make sure you are comfortable and your sneakers aren t trashed. Avoid sneakers with springs in the heels. ie Nike Shox Food Spinach, Green Beans or Broccoli Eggs Lots of water ½ your bodyweight in oz. daily.

7 Item Description Meal Replacement Powder: - $35 - $65 Take 2-3 servings per day Whey Protein Powder: Designer Whey, 100% Whey - $25 - $30 Creatine: Phospogen HP or Cell Mass $40 - $50 Glutamine Powder: buy the largest container you can Vitamin C (1,000 mg caps) Varies Follow directions on label 3 servings (15g) daily with shakes 3 tablets per day Step By Step Program: Step 3 Choose your meal plan Simply refer to the meal plans located in the nutrition section of this manual. If your goal is to gain weight. Step By Step Program: Step 4 - Choose your training program In the last module you will find a series of programs. I suggest photocopying these sheets and adding them to your training binder to track your progress. Begin with program #1 and rotate to the next program every 3 weeks. If you have been training for about 6 weeks and being to feel beat up take a week off and get right back on your program.

8 Once you have made it through 4 programs rotate back to #1. Super Speed training is completed on Tuesdays and Thursdays. Keep the amount of reps between 3-5 and progressively move to 10 reps as you condition your body.

BodyFit Formula Presents: Ultra Cut Phase One

BodyFit Formula Presents: Ultra Cut Phase One Copyright 2012 BodyFit Formula DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant