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Get Fit at HomeExercise & Nutrition PlanPreview8-Week Workout ProgramMEN

Table of ContentsWelcome to Your Program 4Fitness Test 5Exercise Plan 6Instructions 6Program Calendar 8Warm-up & Dynamic Stretches 9Workout A 10Workout B 12Workout C 14Workout D 16Workout E 18Meal Plan 30Meal Timings & SuggestionsPre & Post-Workout MealsHealthy Food ListVegetarian DietFoods to AvoidFood Diary TableNutrition Tips 38Bonus Tips 40Exercise Descriptions 4350 pages of clear and straightforwardexercise and nutrition content. No fluff orTraining Tips & Guidelines 21 over-complicated information.Cool Down Stretches 20Nutrition Plan 24The Importance of a Balanced Diet 24Nutrition for a Healthy Weight 24Why Most Diets Don’t WorkPrinciples to FollowFood Energy Density GuideMacronutrients GuideSupplements2

Welcome to Your ProgramThis no-equipment workout program will help you achieve a healthy weight and increase youroverall fitness level for a more toned and lean body. Designed specifically around these goals, thecomprehensive nutrition and exercise plans will not only help you shed a few pounds of excessweight over the 8 weeks but also make you feel healthier, fitter and more energized just a coupleof weeks after starting!One of the main aims of the program is to get your metabolism burning and get yourcardiovascular system more active through a balanced diet and high intensity workouts. Exerciseis a great stress reliever and this program will get you feeling great by getting endorphinspumping in the brain.This program requires no equipment, so you can do it at home, in your backyard or the park. Theexercise plan includes five short but high intensity full body workouts as well as a pre-workoutwarm-up and post-workout stretching routines. Each training session is under 20 minutes and youwill exercise five times a week. The selected exercises will improve your cardiovascular fitness,core strength, and flexibility, joint range of motion and upper/lower body strength.Consult with your physician or other health care professional before starting this exercise program todetermine if it is right for your needs.If you have any questions about this program, please email us at info@workoutlabs.com.3

Fitness TestA simple test to gauge your overalllevelmonitoryour progressGauge your overall fitness level with this simplefitnesstest and useit asanda benchmarkto measureyourprogress through the program. Perform the testthroughouton a rest day andbeforeyou meal.theprogram.Men’s & Women’s versions contain respective illustrationsPush-upsRecord the maximum number of repetitions you can domaintaining correct form.Start of programEnd of week 4End of programSit-upsRecord the maximum number of repetitions you can domaintaining correct form.Start of programEnd of week 4End of program4

Exercise PlanInstructionsClear instructions and explanations makethis program great for fitness beginnersand enthusiasts alike.The Program Calendar outlines the 8 weeks of your exercise plan. The workout routines willget progressively harder and their timing in the week is designed to be challenging in order tomaximize 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 veryimportant when training and will make consistency easier. Follow the program and do your best not to skip workouts thinking that you can double upthe day after – this will cause you to burn out, feel less motivated and will negatively impactthe overall effectiveness of this program. Use your rest days wisely; these should be active rest days used for recovery – go for a walkand don’t 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 tomonitor 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 exercisesin correct form. Refer to the Exercise Descriptions section as needed.Warm-up & Dynamic StretchesEach of your workouts will begin with the Warm-up & Dynamic Stretching routine. A proper warmup 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 body’s core temperature Loosens your muscles and prepares them for training Increases your heart rate and breathing, which sends blood and oxygen to the workingmusclesThis routine also includes dynamic stretches that are equally important in preparing your muscles5

for training. The stretches will lengthen both muscles and tendons to increase range of motion andhelp prevent injuries. Perform each exercise at medium intensity for 30 seconds, taking 15 secondsin between to catch your breath and get into position for the next one.Workout RoutinesThere are five high intensity workouts (A through E) that are designed to increase in difficultyas you progress through the program. Have the exercise illustrations handy and perform eachworkout immediately following your warm-up and stretches set. Work through each exercise atmedium or high intensity for the prescribed time, taking 10 seconds to catch your breath and getinto position for the next exercise. Remember to be well hydrated through your workout.Cool Down StretchesFollow 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 feela slight pull or resistance. Stretching should never be painful. Aim to hold each stretch for 20seconds without bouncing or movingExercise IntensityThe exercise program is based on high intensity interval training (HIIT) and is a great way to burnfat during the exercise and after the session has finished. This is called the after burn and HIITtraining is a quicker method of burning fat than conventional cardio e.g. exercising at a steadystate 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 can’t say than a few words without gasping to take a breath.Exercises in your program are marked with suggested intensity – follows these instructions to getthe most our of your session.6

BCCDCAECDBCEED2345678CBRest DayRest DayDBRest DayRest DayWEDFor successfully completing the full programBA1My rewardTUEMONProgram CalendarRest DayRest DayDERest DayRest DayACTHUDCEBADCAFRIEDDEDCBBSATRest DayRest DayRest DayRest DayRest DayRest DayRest DayRest DaySUNMy WeightA simple 8-week training schedule is yourclear action plan for maximum results.

Workout A10 minutesFive high intensity 20-minute workoutsPerform these exercises for the prescribed duration and intensity, with 10 second breaks.that are easy to fit into your day will keepyour metabolism and energy levels high.Bodyweight Squats30 sec HPush-ups30 sec HSit-ups30 sec HDonkey Kicks30 sec HSide Plank30 sec x2 MStanding Calf Raises30 sec MFlutter Kicks45 sec HMountain Climbers45 sec HHigh Knees30 sec HContinued on the next page8

Training Tips & GuidelinesWhether you are fitness novice or experienced in training, read through andTraining, nutrition and general tips willfollow these tips and guidelines to get the most out of your exercise program andhelp you get the most out of your programworking out in general.and achieve a healthier lifestyle.Focus on startingThe prospect of a 30 minute workout or run can be daunting, especially if you’re just starting toexercise. If you focus on the whole task, thinking how hard it will be, you are more likely to put itoff or give up altogether. Instead, focus on starting – laying out your mat and weights or lacing upyour running shoes. It’s much easier and once you start, your motivation will kick in and keep yougoing through your workout.When to work outThere’s not really a “right” time of day to exercise. It really depends on your body and what timeof day you’re at your peak. Some people struggle to get up in the morning whereas others canhop out of bed ready for a training session. Whichever time of day you prefer to work out, don’texercise for about three hours after a heavy meal (see the nutrition section for advice on what toeat when). Exercising right after a big meal will more likely leave you feeling nauseous and youmay experience stomach cramps and discomfort. If you’d prefer to work out in the morning butsimply can’t find the energy try these tips: Get adequate rest which is vital for energy levels. It is recommended that we get 7 – 9 hoursof sleep a night. If you’re getting the right amount of sleep but still feeling groggy in the morning this couldbe due to being in a state of ketosis from fasting during sleep. This is when your body uses fatfor energy if you aren’t eating sufficient carbs and the result is low energy levels. Also makesure 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.9

Nutrition PlanThe Importance of aA nutrition guide with the essentialinformation and basic principles of ahealthy andbalanced diet.BalancedDietNutrition plays a vital part in any training program and involves deliberate planning of your mealsand the nutrients you intake. Your success with this training program will require a combination ofa controlled diet with the high intensity exercise plan. You will also benefit from the multitude ofother benefits 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 youare eating and how much you are eating at the same time. Knowledge is power when it comesto weight control and is not all about cutting everything out that you love about food; it is aboutmoderation, 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 achievehealthy weight loss of 1.5 - 2 pounds per week, while taking into consideration your caloric andnutrient requirements and adhering to the principle that your body’s energy needs should besatisfied with 15% good fats, 25% proteins and 60% carbs.Nutrition for a Healthy WeightMany people in the Western world are on a diet that is high in the wrong types of fats, high insugary processed foods, low in nutritional value, high in sodium and have major health risksassociated with this e.g. cardiovascular diseases. Obesity is on the increase and some of the mainculprits are hidden fats, sugars and lack of portion control.10