12 week body plan download

And keep up your fluid intake, drinking at least one gallon of water per day. Your carb and protein intake drop a bit more during this phase, reducing your total calories and helping your body dig further into its fat stores. Healthy fat intake stays steady, though, to help you feel full and to fuel your muscles. Keep drinking plenty of water so you stay well-hydrated. Clean up your diet in just one week with this easy-to-follow nutrition plan.

Related Articles. Our Week Comeback Workout Program is designed to help you get you back in tip-top shape — quickly and safely. Though there are numerous questions surrounding SARS-CoV-2 and how it affects us, we know a few things about the virus, its effect on our health, and our ability to control how our bodies respond to it:.

This week program is designed to get you back into routine after your quarantine, while supporting a strong immune system in the event you get infected with SARS-CoV You might even end up in better shape than you were before the national shutdown. Each four-week block of your training plan has a specific purpose, so avoid the temptation to jump ahead.

If the workouts seem too easy, use more weight. This is designed as a progressive plan to help you get back into shape without increasing your risk of getting injured or sick. The nutrition plan is made of two six-week phases: The first phase sets the foundation for the second phase. Bookmark this page so you can keep coming back to reference it as you progress through the program.

Developing that muscle memory and coordination the first time took much longer, which slowed your strength gains. Part of the process of muscle growth involves creating additional nuclei for your muscle cells.

The nucleus of your muscle cell contains the genetic material of muscle growth. When you lose muscle, you lose overall muscle mass, but research shows you do not lose nuclei. With a greater number of muscle nuclei also known as myonuclei you have more genetic material, or DNA, to build muscle mass with. The best training plan is of little value without a good nutrition plan to complement it.

For your first six weeks, keep it simple. You can find the Life Time Foundational Five here. The first four weeks — Phase I — focus on improving overall strength and movement proficiency. Though the outline below shows your training sessions on Monday, Wednesday, Friday, feel free to adjust the dates to meet your schedule or the availability at your fitness center. Many fitness centers will have capacity challenges during Phase I, so this programs offers a lot of flexibility around when you do your three training sessions.

Fit your recreational activity day in whenever it works with your schedule. This was how it was supposed to be. I feel more energetic, limber — more youthful, even.

I have a more positive outlook on life. I can pick up Lego without having to use the furniture. I can lift more than I ever could in my prime , both in the gym and at home, carrying both kids around like I never used to. I have an air of self-confidence that, I realise now, had been missing for a number of years, and my sleep and mental wellbeing have never been better.

How a few small changes can really make huge differences, from one-calorie oil spray and power-walking to the right clothing.

And that if you concentrate on the things you value most, such as your future health and wellbeing and the happiness of your family, you can do extraordinary things. The first of your five sessions sets the tone for a week of self-improvement with a lower-body workout that raises your metabolism and works your heart without the hard impact of pounding the pavement.

Hinge at your hips to grip the bar A. Keep your back straight as you stand tall, driving your hips forward and bringing the bar to your thighs B. Return the bar to the floor under control. Rest for 90 seconds between sets. After building your strength with deadlifts, put it to good use and torch some extra calories. Face a sled in a sprinting position, with your torso parallel to the ground. Grip the posts with your arms locked out A , then march as fast as you can, raising your knees high B.

Get your heart pumping: this should feel like a run. Rest for 60 seconds before the next move. This superset will help you sculpt your abs by challenging your balance with one-sided moves.

Holding a dumbbell in each hand, step onto a box in front of you with your left leg, keeping your weight on your heel A. Lift your right leg to stand tall on the box B. Step down with your left leg. Switch sides for your next rep.