LEVEL 3. Training Program. Getting Started:

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Maximilian Kennedy
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Training Program LEVEL3 Training Program ADVANCED page 2 Training Program TIPS page 7 We ve developed an Advanced Training Program (Level 3) to help you attain your weight-loss goal.

1 Training Program LEVEL3 Training Program ADVANCED page 2 Training Program TIPS page 7 We ve developed an Advanced Training Program (Level 3) to help you attain your weight-loss goal. The program is separated into two training sections for Cardio Training and Resistance Training. Getting Started: Always warm-up properly before performing the Resistance Exercises listed. A good warm-up can involve walking on a treadmill or cycling on a stationary bike for 5-10 minutes at a speed that will get your body temperature up enough to break a sweat. Consult with a qualified medical professional before you begin with this or any diet, exercise, weight-loss program, and/or supplement program. Perform the exercises listed in this program at your own risk. Always use a spotter as appropriate and warm up properly before performing the exercises listed. SLIMQUICK Laboratories and all of its agents and/or authors accept no responsibility for injuries that may occur as a result of performing these exercises. LEVEL 3

2 2 Getting Started: If you have mastered both the Beginner Level and Intermediate Level Training and are ready to challenge yourself with an advanced program, follow the workout outlined below to continue your weight-loss journey. AM ADVANCED TRAINING PROGRAM WEEK 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Cardio: Cardio: Cardio: Cardio: Cardio: Cardio: 45 min 45 min 45 min 45 min 45 min 45 min Rest steady steady steady steady steady steady PM ADVANCED TRAINING PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Resistance: Cardio: Resistance: Cardio: Resistance: Cardio: 2 circuits 6 sets 2 circuits 9 sets 2 circuits 10 sets Rest + Level 1 + Level 1 + Level 2 Cardio: Cardio: Cardio: 20 min 20 min 20 min steady steady steady AM ADVANCED TRAINING PROGRAM WEEK 2 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Cardio: Cardio: Cardio: Cardio: Cardio: Cardio: 30 min 30 min 30 min 30 min 30 min 30 min Rest steady steady steady steady steady steady PM ADVANCED TRAINING PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Resistance: Cardio: Resistance: Cardio: Resistance: Cardio: 3 circuits 12 sets 3 circuits 12 sets 3 circuits 15 sets Rest + Level 1 + Level 1 + Level 3 Cardio: Cardio: Cardio: 20 min 20 min 20 min steady steady steady

3 (CONTINUED) 3 Cardio Training: Perform a second cardio session on the days you do not perform the Resistance Training. Ensure that you warm up properly and always use a spotter when needed. CARDIO TRAINING OPTIONS Cardio Session Level 1: 30 seconds sprinting (running or 125 rpm pedaling are good examples) at high intensity level followed by seconds of recovery pace (walking or easy pedaling are examples of recovery pace). Cardio Session Level 2: 30 seconds sprinting followed by 60 seconds recovery pace. Cardio Session Level 3: 30 seconds sprinting followed by 30 seconds recovery pace. Steady Cardio: Immediately following each resistance training session, perform 20 minutes of steady state cardio at beats per minute, or 65% of your max heart rate: (220 age) x 0.65 = beats per minute Resistance Training: Below is a chart showing the nine exercises that make up one circuit. To do one full circuit, start at the top of the list of exercises (i.e., squat hugging Swiss ball), complete 10 to 12 reps, then proceed to the next exercise below it (i.e., push-ups from the floor) without resting. Continue making your way down the list until you have completed all of the exercises for one set. Once you ve finished this circuit, rest for two minutes and then repeat as indicated, starting back at the first exercise, of course. RESISTANCE TRAINING OPTIONS Resistance Exercises Sets Reps Squat Hugging Swiss Ball 1 10 to 12 Push-Ups from the Floor 1 10 to 12 Bent-Over Dumbbell Rows 1 10 to 12 Dumbbell Press 1 10 to 12 Squat Against Wall with Swiss Ball 1 10 to 12 Swiss Ball Dumbbell Rows 1 10 to 12 Free Body Squat 1 10 to 12 Single-Arm Dumbbell Rows 1 10 to 12 Dumbbell Incline Press 1 10 to 12

(CONTINUED) 4 Squat Hugging Swiss Ball Start in a standing position with your feet shoulderwidth apart, holding a stability ball in

Continue to descend until knees are fully bent.

Repeat for the indicated number of reps.

sides. Keeping your entire body straight, push away from the floor with your arms until they re fully extended.

Standing Dumbbell Rows (Bent Over Dumbbell Rows) Grasp dumbbells on each side.

4 (CONTINUED) 4 Squat Hugging Swiss Ball Start in a standing position with your feet shoulderwidth apart, holding a stability ball in front of you. Keeping your back straight, bend your knees and lower your hips as if you were sitting down in an imaginary chair. Continue to descend until knees are fully bent. Extend the stability ball so that it is directly in front of you and not resting against your body. This is the midpoint of the exercise. Once you ve reached the midpoint, press back up with your legs to return to the starting position. Repeat for the indicated number of reps. Push Ups Start by lying flat on the floor or exercise mat with your hands slightly wider than your shoulders and elbows by your sides. Keeping your entire body straight, push away from the floor with your arms until they re fully extended. Then lower your body as close as you can to the floor without touching it. This is one rep. Standing Dumbbell Rows (Bent Over Dumbbell Rows) Grasp dumbbells on each side. Bend knees slightly and bend over through hips, with back flat and almost parallel to the floor. Pull the dumbbells slightly towards you so your torso in an upright position with your knees still bent and your arms fully extended. This is the starting position. Keeping the bent over position at all times throughout the exercise, use your back muscles to pull the dumbbells up to your upper abdominal region. This is the midpoint of the exercise. Once you reach the midpoint squeeze your back muscles for a brief second before returning the dumbbells to the starting position. This is one rep.

(CONTINUED) 5 Incline Dumbbell Press Choose two dumbbells and sit down on the bench. Place each dumbbell on one of your knees.

Both dumbbells should now be just outside of your chest with your elbows pointing slightly out to the side. This is the starting position.

Once you ve reached the top of the movement, slowly lower the dumbbells in unison back to the starting position. This is one rep.

Starting in a standing position with your feet shoulder width apart, lower your body by bending your knees.

Once you reach the midpoint, use your legs to push back into a standing position. This is one rep.

Use your opposite hand to support your body on the stability ball.

5 (CONTINUED) 5 Incline Dumbbell Press Choose two dumbbells and sit down on the bench. Place each dumbbell on one of your knees. Using each knee to create momentum to move the weight up, lift one dumbbell at a time to the outer side of your chest as you lay back on the bench. Both dumbbells should now be just outside of your chest with your elbows pointing slightly out to the side. This is the starting position. To perform the exercise, push each dumbbell up and in so that the dumbbells almost touch each other when your arms are fully extended. Once you ve reached the top of the movement, slowly lower the dumbbells in unison back to the starting position. This is one rep. Squat Against Wall with Swiss Ball Place a stability ball between the small of your back and a wall. Starting in a standing position with your feet shoulder width apart, lower your body by bending your knees. Continue to descend until knees are fully bent. This is the midpoint of the exercise. Once you reach the midpoint, use your legs to push back into a standing position. This is one rep. Swiss Ball Dumbbell Rows Bend knees slightly and bend over through hips, with back flat and almost parallel to the floor. Use your opposite hand to support your body on the stability ball. Pull the dumbbell slightly towards you so your torso in an upright position with your knees still bent and your arms fully extended. This is the starting position. Keeping the bent over position at all times throughout the exercise, use your back muscles to pull the dumbbell up to your upper abdominal region. This is the midpoint of the exercise. Once you reach the midpoint squeeze your back muscles for a brief second before returning the dumbbells to the starting position. This is one rep.

imaginary chair. Continue to descend until knees are fully bent. This is the midpoint of the exercise.

6 (CONTINUED) 6 Squats Start in a standing position with your feet shoulder width apart. Keeping your back straight, bend your knees and lower your hips as if you were sitting down in an imaginary chair. Continue to descend until knees are fully bent. This is the midpoint of the exercise. Once you ve reached the midpoint, press back up with your legs to return to the starting position. Repeat for the indicated number of reps

7 TIPS 7 Warm Up Always warm-up properly before performing the Resistance Exercises listed. A good warm-up can involve walking on a treadmill or cycling on a stationary bike for 5-10 minutes at a speed that will get your body temperature up enough to break a sweat. Feeling Frustrated? Set realistic goals, and keep track of how you are doing keep a log, take pictures, etc. Enlist a friend - get a workout or diet buddy. Make it fun - do things you like to do e.g. walking, cycling, swimming, tennis, etc. Schedule it - make a weekly or monthly calendar and stick to it, from exercise to making meals. If it becomes part of your routine it becomes part of your life and is easier to stick with. Change it up - if you re bored with walking, try cycling, don t let a rut stop you. The Talk Test When performing cardio, you should never overexert yourself. As a reference tool, physiologists use the Talk Test method to measure the intensity of your physical activity. For instance, if you are doing cardio at a light intensity level, you should be able to sing while doing the activity. If you are active at a moderate intensity level, you should be able to carry on a conversation comfortably while still engaging in the activity. Lastly, if you become too out of breath to carry on a conversation, the activity can be considered vigorous. Keep the Talk Test in mind if you are following the SLIMQUICK beginner cardio program, as you should not exceed a moderate intensity level. Therefore, you should still be able to carry on a conversation comfortably while you are walking. Interval training is a conditioning method involving alternating bursts of intensive exercise with slow, easy walking on the treadmill. This form of cardio is used to boost weight loss and metabolism. Simple Weight Training To firm up your legs, arms and flatten your tummy, strength training will help you get results! The more muscle tone you have the more calories you burn, even at rest! You increase the efficiency of your metabolism when you incorporate weights into your routine. There are many ways to integrate strength training into your weight-loss plan. Don t worry if you ve never lifted a weight before. Once you get used to the exercises outlined in this program, you ll wonder why you didn t start weight training sooner! Some women prefer working out at home using props around the house. Others like to hit the weights at the gym. Either way, it works! Some people like to focus on one body part per workout, while others enjoy circuit training (involving all body parts).

8 TIPS(CONTINUED) 8 What is your Basal Metabolic Rate (BMR)? Definition: Your basal metabolic rate (BMR) is the energy (measured in calories) expended by your body at rest to maintain normal bodily functions. The Harris-Benedict formula is used to calculate your BMR through the following equation: For Women BMR = (4.354 x weight in pounds) + (4.569 x height in inches) (4.7 age in years) For example, a woman weighs 150 pounds, stands 5 6 and is 28 years old. Her BMR would be: BMR = (4.354 x 150) + (4.569 x 66) + (4.7 x 28) BMR = BMR = 1741 kcals per day Determine what form of strength training suits you best, give it all you ve got each workout and stick to your plan no matter how hard it may seem. Weight training may take a little getting used to. Like cardiovascular exercise, you don t want to overexert yourself the first few times by not being properly conditioned. Starting with a program that is designed for a beginner is helpful. With each workout you ll become more familiar with the dedication that losing weight actually takes and feel your body getting stronger. Consult with a qualified medical professional before you begin with this or any diet, exercise, weight-loss program, and/or supplement program. Perform the exercises listed in this program at your own risk. Always use a spotter as appropriate and warm up properly before performing the exercises listed. SLIMQUICK Laboratories and all of its agents and/or authors accept no responsibility for injuries that may occur as a result of performing these exercises.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest

60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging