Resolutions are a positive way to reevaluate your day to day life and improve yourself. Do you realize what makes 2020 so special for starting resolutions? It is not only the start of a new year it is also the start of a new decade, January 1st is a brand new start to the next ten years of your life!
If becoming healthier and more active is a part of your New Year’s resolution, this fitness plan was made for you! This 12 week fitness plan will have you feeling energized and good about the New Year one day at a time.
I want you to be inspired and dedicated! I want you to achieve your goals big and small; I want to be your cheerleader, after all, fitness is what I am most passionate about. The point is stop holding back, this is your life to live and you only get one shot make it count. Stop saying one day, the time is now!
You do not have to be super strict every moment of every day. I still eat chocolate, I love burgers and fries and there are days I am too tired to work out so I don’t. Eating bad and missing a workout should NOT be punished! Everyone has good and bad days, it’s up to you to dedicate yourself to push through the negative even when you have made mistakes. Just keep showing up and you will soon find yourself in a routine that feels “normal”.
This plan was created with all fitness levels in mind and involves 5 days of workouts a week consisting of cardio and weights for 12 weeks. Use this plan to lose weight and build muscle and most importantly use this plan to get into a routine.
Nutrition:
Feed your body well and you will feel well. I don’t want you to give up everything you love because that isn’t sustainable but I do want you to focus on eating 80% healthy food 80% of the time. That gives you 20% leeway to eat the not so healthy foods because again, you want to maintain a healthy lifestyle; it just isn’t realistic to say you will eat healthy 100% of the time!
I am working on a nutrition plan that will be released soon! Keep an eye out!
Eat whole foods
Ditch the processed foods like cereal, frozen pizza, boxed meals, etc. You can make all of these items using fresh ingredients and it does not have to take all day. Fill your pantry with potatoes, lentils and canned beans. Fill your freezer with frozen vegetables and fruit.
Frozen vegetables and fruits hold just as much nutritional value (sometimes more) than fresh since they are flash frozen and will not spoil quickly. They usually cost less too!
Protein packed meals:
Protein is essential for building muscle and losing fat. Most diets work best when your meals are high in protein. Pick your favorite items from this list of protein packed snacks and always have a plan. We tend to eat crap when healthier items are not readily available.
Tip: Take a Sunday afternoon to plan your meals and snacks for the workweek.
Egg whites
Almonds
Orgain plant based protein powder
Fat free Greek yogurt
Asparagus
Ground turkey meatballs
Mozzarella cheese Sticks
Edamame
Hard boiled eggs
Fuel with fat and carbs
Unless your doctor has instructed you to eat a no/low fat or no/low carb diet, keep them both in your diet. Fat and carbs fuel your body and work together in lowering your body fat and building muscle. Both fat and carbs help keep you energized throughout the day so eating too low of these can make you feel tired and lethargic. Even though you will want to keep the amounts lower than protein you will want to keep eating them. A well balanced meal should include 45% protein, 30% carbs and 25% fat.
This article would’ve been too long if I posted all the exercises in video form so I encourage you to follow me on Facebook or Instagram to watch videos of these exercises if you are unsure how to complete them. I will be posting my workout videos throughout 2020 for referecne. As always, feel free to email me on my blog or social media platforms and I will help you as best as I can!
The Fitness Plan- 12 weeks
Phase 1- During the first 4 weeks you should focus on learning each exercise and completing each exercise with proper form. During this phase, each complete each workout in 3 sets of 12 reps.
Day 1- Legs/Back
Day 2- Biceps/Shoulders
Day 3- Chest/Triceps
Day 4- Rest and Recovery
Day 5- Leg Day
Day 6- Back/ Chest
Day 7- Triceps/Shoulders/Biceps
Day 8- Rest and Recovery
Day 9- Glutes/Hamstrings
Day 10- HIIT Workout- Full Body- Workout from Men’s Health- Barbell Blast Countdown Workout
Complete 10 rounds, subtracting one rep each round. Start at 10 reps of each exercise, next round will be 9 and so on.
Day 11- Rest and Recovery
Day 12- Triceps/Shoulders
Day 13- Legs
Day 14- HIIT- rest 2 minutes after each round- complete 3 rounds
Day 15- Rest and Recover
Day 16- Back/Chest/Biceps
Day 17- Glutes/Hamstrings
Day 18- Rest and Recovery
Day 19- Triceps/Biceps/Abs
Day 20- Back/Chest/ Shoulders
Day 21- Hamstrings/Glutes
Day-22 Rest and Recover
Day 23- Legs
Day 24- HIIT- rest 2 minutes after each round- complete 3 rounds
Day 25- Rest and Recover
Day 26- Back/Biceps
Day 27- Legs
Day 28- HIIT- rest 2 minutes after each round- complete 3 rounds
Day 29- Rest and Recover
Day 30- Chest/Triceps
Day 31- Hamstrings/Glutes
Phase 2: During Phase 2 your workouts will go from 3 sets of 12 reps to 4 sets of 8 reps.
Day 32- Back/Biceps
Day 33- Legs/Calves
Day 34- Rest and Recover
Day 35- HIIT- rest 3 minutes after each round- complete 4 rounds
Day 36- Glutes/Hamstrings
Day 37- Chest/Triceps
Day 38- Rest and Recover
Day 39- HIIT – rest 3 minutes after each round- complete 4 rounds
Day 40- Back/Biceps
Day 41- Glutes/Hamstrings
Day 42- Rest and Recover
Day 43- Legs/Calves
Day 44- Chest/Triceps
Day 45- Rest Day
Day 46- Legs/Calves
Day 47- HIIT- Full Body- Men’s Health Barbell Blast Countdown Workout
Complete 10 rounds, subtracting one rep each round. Start at 10 reps each exercise, next round will be 9 and so on.
Day 48- Rest and Recover
Day 49- Back/Biceps
Day 50- Glutes/Hamstrings
Day 51- Chest/Triceps
Day 52- Rest and Recover
Day 53- Legs/Calves
Day 54- Chest/Triceps
Day 55- HIIT- rest 3 minutes after each round- complete 4 rounds
Day 56- Rest and Recover
Day 57- Back/Biceps
Day 58- Glutes/Hamstrings
Day 59- Rest and Recover
Phase 3- During this phase you will increase your reps from 8 to 10 for 4 reps. Continue to focus on increasing your weight on each set.
Day 60- HIIT- rest 2 minutes after each round- complete 3 rounds
Day 61- Legs and Calves
Day 62- Rest and Recover
Day 63- Back and Chest
Days 64- Glutes and hamstrings
Day 65- Rest and Recover
Day 66- Biceps and Triceps
Day 67- HIIT rest 2 minutes after each round- complete 3 rounds
Day 68- Legs and Calves
Day 69- Rest and Recover
Day 70- Back and Chest
Day 71- Glutes and Hamstrings
Day 72- Rest and Recover
Day 73- Biceps and Triceps
Day 74- Glutes and Hamstrings
Day 75- Rest and Recover
Day 76- HIIT- rest 2 minutes after each round- complete 3 rounds
Day 77- Legs and Calves
Day 78- Back and Chest
Day 79- Rest and Recover
Day 80- Glutes and Hamstrings
Day 81- Back and Chest
Day 82- Bicep and Triceps
Day 83- Rest and Recover
Day 84- HIIT- rest 2 minutes after each round- complete 3 rounds
Day 85- Legs and Calves
Day 86- Rest and Recover
Day 87- Back and Chest
Day 88- Biceps and triceps
Day 89- Rest and Recover
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