7-Day Fitness Plan. Ted Carr

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2 7-Day Fitness Plan Ted Carr No part of this publication may be reproduced or copied by any means without the prior written permission of its authors with the exception of brief quotations for review or reference purposes. Each single individual deciding to change his/her fitness routine carries full legal responsibility for his/her own health. If you have or suspect you may have a health problem, you should consult your health care practitioner. Published by: Paul and Yulia Tarbath Nutrition and Lifestyle Coaches at Rawsomehealthy 2

3 Introduction Eating the healthiest of all diets a high-fruit raw vegan one is indeed something that can take your health to the next level. However, in order to thrive, you need to combine a healthy diet and a healthy lifestyle, which, of course, also includes exercise. The benefits of exercising are many. A lot of people see exercise as something they have to do, rather than something they want to do. Below is a list of what exercise helps you to achieve. Exercise is a Focus shifter Mood uplifter Confidence builder Idea creator Quality sleep determiner Addiction controller Disease risk decreaser Posture improver Energy booster Bone, heart and muscle strengthener Weight manager Productivity booster Memory sharpener Hormone balancer Longevity increaser Yes, all of that just from moving your body! 3

4 You are not designed to be sedentary you are designed to move. Not all exercise is created equal, though. Walking for example, will not give you the same physical results as running. Walking up stairs will not give you the same results as running up the stairs. Weight lifting with low weights will not give you the same results as lifting heavier weights. For noticeable change to occur, it really is all about the intensity... The most effective exercises to burn fat, speed up metabolism and make you feel great in the shortest period of time are: 1. Body weight squats. Why? Because you can do them anywhere with no equipment, and within 2 minutes cause intense adaptation responses in your body. You hit both legs at once and this is a great way to strengthen your lower back and knees as well. 2. Body weight semi-explosive lunges. Why? Because you strengthen your hips with this one, and target your legs individually so you can work on any imbalances. Also semi-explosive lunges are amazing for balance training for your mind to keep you sharp and coordinated. 4

5 3. Running at a track, up a hill or up some stairs. Running at a track forces you to focus on quality running. Rather than long, slow and easy running, which usually doesn t amount to much in the way of adaptation, try running 400 or 800m reps at the track. Another great workout is to run for at least 30 seconds up a hill or some stairs and do reps, running up each time and walking or jogging down. Be sure to get a good warm up in before you do any hard running. 12 minutes of easy jogging with some short bursts will warm you up nicely. Look at the top 5k runners in the world to see how fit they get from running such short distances. 4. Cycling on the road, up hills or on the bike trainer. The trainer is a great place for intervals, the roads are great for long easy rides, and hills are the best for setting and breaking personal records. The safest and most effective way to ride the bike for an adaptive response is with a bike trainer. The most enjoyable way is on the road. And the most rewarding is going up hills! Pick your favourite or do all 3 ways of cycling. Be sure to wear a heart rate monitor to gauge your intensity, and always wear a helmet when riding outdoors. Whatever activity you choose for yourself, the key is to enjoy it! 5

6 Guidance In terms of pre-workout nutrition, you can eat some food before you exercise, even if it is just a sip of coconut water. Then eat fruit after your workout, ideally within 20 minutes. If you don t eat afterwards, your recovery will be impeded and it will take longer for your muscles to repair themselves. Get enough rest! Don t exercise hard if you re not fully rested. Exercise weakens you, rest rebuilds and strengthens you. Be sure to get ample sleep at night and even take a nap during the day, if possible. Without rest you simply cannot perform at your highest level. If you skimp on sleep, your motivation to train will drop. Be OK with feeling sore muscles. If your muscles are sore you don t have to skip a workout, just take it a bit easier that day. Sore muscles are a sign that you are adapting. If you experience any sharp pains, stop. Never push through a potential injury. It is better to back off early and recover totally rather than push through and make it worse. The only time you should push through an injury is if your 3 seconds away from winning a gold medal. If that s not you, back off - the extra training is never worth the weeks 6

7 of healing that may need to happen if you seriously hurt yourself by ignoring the pain signals. Learn to feel the difference between discomfort and pain. Discomfort is good, however pain is not. In order to become fit, you will need to change your belief about what s possible for your body. 7

8 How To Use This Plan The following is a 7 day fitness routine to help you reach your fitness goals and needs to be performed on a 3 day cycle. The only equipment you will need is a pair of running shoes, a watch, and (optional) a heart rate monitor. How it works: 1. Set a goal for yourself to reach within the next 3 months. Example: run a 5k under 25 minutes. Write this goal on a blank sheet of paper and tape it to a wall where you will see it every day. 2. Perform 1 key workout from the cycle each day, either in the morning or afternoon. If 2 workouts are performed, make one of them really easy, like a walk or light jog. 3. Record each workout and make notes on any improvements made, or records you set. Example: PB (personal best) for 1KM: 4: Schedule your exercise. In other words, write it down in your diary. If you ve scheduled it in, you are more likely to do it. Plan out your exercise routine for the next 4 weeks. So, right now, just add it to your calendar and off you go! 5. Follow the 3 day cycle as described below for a minimum of 2 months. 1 medium effort day is to be followed by a hard day, and the hard day is to be followed by an easy day. At the end of the week, take a day off or perform another easy day. A light walk or swim is best if you feel you must move. 8

9 6. Repeat this cycle until your goal is accomplished, then set yourself a new goal. 7. Be consistent. If you are on and off with exercise, you will never get motivated enough to do it regularly. Set a rule for yourself i.e. you exercise every morning, or you do your workout during your lunch break and you follow the pattern consistently! 8. Keep your diet healthy. A healthy fruit-based raw food diet will help keep your heart healthy, have supple joints, a slim figure and increased energy levels. So a healthy diet and regular exercise goes hand in hand together. 9

10 Terminology: Tempo: a steady pace at a pre-determined level of effort, usually ranging from 60-85% of your maximum effort. It usually starts slower and ends faster. Time trial: as fast as you can, usually finishes with 90-95% of your total effort. Intervals: on/off efforts % short efforts followed by complete rest for short period of time. Rest can either be a light jog, walk, or, completely standing still or sitting down. Fartlek: a steady pace followed by a surge of effort or downgrade of effort and then back to steady pace. Core: working the abs, lower back, and glute muscles. Full tune up: Perform everything at moderate/easy effort without any rest, focusing on perfect technique and breathing. 10

11 7-Day Fitness Plan 11

12 Beginner full body workout Day 1: Intermediate Squats and push ups Push ups can be done on knees or toes, depending on your fitness level. You can start from doing either 10 squats or 10 push ups. There is no break in between sets. 10 squats and 1 push up 9 squats and 2 push ups 8 squats and 3 push ups 7 squats and 4 push ups 6 squats and 5 push ups 5 squats and 6 push ups 4 squats and 7 push ups 3 squats and 8 push ups 2 squats and 9 push ups 1 squat and 10 push ups Day 2: Hard Squats for 1 minute Plank for 1 minute Push ups for 1 minute Burpees for 20 seconds 30 second rest Repeat 1 more time 12

13 Day 3: Easy Half depth body weight squats for 30 seconds Arm swings for 30 seconds Jumping jacks for 30 seconds Calf raises for 1 minute Side leg raises for 1 minute each side Repeat Day 1, 2, and 3 and then take Day 7 as your rest day. 13

14 Intermediate/advanced full body workout routine Day 1: Intermediate Day (7-9 out of 10 effort) Pyramid: Set 1: 20 seconds running sprint on the spot 20 seconds lunge hops (10 seconds each leg) 20 seconds push ups 10 seconds rest Set 2: 40 seconds running sprint on the spot 40 seconds lunge hops (20 seconds on each leg) 40 seconds push ups 10 seconds rest Set 3: 60 seconds running sprint on the spot 60 seconds lunge hops (30 seconds on each leg) 60 seconds push ups 10 seconds rest Set 4: 40 seconds running sprint on the spot 40 seconds lunge hops (20 seconds on each leg) 40 seconds push ups 10 seconds rest 14

15 Set 5: 20 seconds running sprint on the spot 20 seconds lunge hops (10 seconds each leg) 20 seconds push ups 10 seconds rest OR Core: Mountain climbers: 20 repeats on each side (knee must touch the tricep). Repeat again. Bicycle: 1 minute straight Scissors: 30 seconds. Repeat again OR Tempo: 50 squats non-stop OR 50 semi-explosive lunges on each leg, non-stop 15

16 Day 2: Hard Day (9-10 out of 10 effort) Time trial: 100 or 250 squats as fast as you can OR 100 semi explosive lunges each leg as fast as you can Intervals: 10 burpees with 1 minute rest Repeat 4 times, all at the same speed Core: 50 sit ups non-stop (if sit ups hurt your back or neck, don t do them) OR 25 mountain climbers on each leg (your leg must touch the tricep) Day 3: Easy or Rest Day: 4-7 effort Full tune up routine: Half depth body weight squats for 1 minute Arm swings for 1 minute Jumping jacks for 1 minute Calf raises for 1 minute Side leg raises for 1 minute each side Repeat day 1, 2, and 3 before taking a rest day. 16

17 Running routine for 5k (beginner) The beginner running plan below will suit someone who already has some running experience. If you are a complete beginner, a healthy way to start your exercise routine and progress to running is through walking. So commit to a minute brisk walk 3-5 times per week. If you are not used to brisk walks, start by walking just 10 minutes vigorously for the first week. The following week, add an extra 5 minutes to your walk and keep increasing the distance until you can walk for a good 45 minutes. Once you are used to walking, start adding jogging gradually. When you are comfortable with jogging, you can progress to the running routine below. Day 1: Intermediate 2km easy (10 minutes non-stop), then 400m x 6 repeats with 2 minutes rest between each (add 1 more 400m repeat each week until you reach 12) Day 2: Hard 2km easy, rest for 1 minute 800m x 2 repeats at a race goal pace, rest for 2 minutes between each repeat 17

18 400m x 2 repeats at just under s race goal pace, rest for 2 minutes between each (add 2 more 400m reps each week until you reach 12) 200m x 6 reps well under goal pace, rest for 2 minutes between each 1km easy Day 3: Easy Slow and steady 7km run with 1 minute walk rest for every 4 minutes of running 18

19 Running routine for 5k (Intermediate/advanced) Day 1: Intermediate Day (7-10 effort, minutes of running) Warm up: 3 laps or 1km easy Pyramid intervals starting easy, getting harder and then easier to finish: 200m, 400m, 600m, 800m, 600m, 400m, 200m. Hold the same speed at each repeat. Rest for 30 seconds between each repeat Or Tempo with relative ease and finishing last 10% at medium-high effort. 3 laps each getting 5 seconds faster x 2 reps OR 1km x 2 reps, second kilometre being 10 seconds faster. Cool down for 800m or 1km Day 2: Hard Day (9-10 effort, minutes of running) Warm up: 3 laps or 1km Record attempt time trial starting medium effort and getting harder until finished 4km or 10 laps for time (each lap should be the same speed or get progressively faster) AND 19

20 High-speed intervals with the same duration 2:1 work/rest ratio (i.e. a 3o second run and a 15 second break) Run fast for 200m or 30 seconds. Repeat 5 times. Rest 15 seconds between each repeat Day 3: Easy or Rest Day (4-7 effort, minutes of running) minutes of running Fartlek: 4-minute run, 1-minute walk for 1 hour OR Tempo: 30 minutes of easy pace Repeat day 1, 2, and 3 before taking a rest day. 20

21 About Ted Carr Ted Carr is a personal trainer, a triathlete, long-term fruitarian and the founder of and His daily life consists of waking up early to write, going out for a swim, bike or run workout, coming home for a big fruit meal, doing work, and then performing another workout at the pool, track, or road. For personal fitness coaching from Ted, please contact him at tedcarr2012@gmail.com. 21

22 Exercise Plan Insert your preferred workout from this plan for each day of the week and print the plan out for you to follow. Day of the week: Workout: Monday Tuesday Wednesday Thursday Friday Saturday Sunday 22