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Thread: Beginner's Kickstart Training Program

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    Beginner's Kickstart Training Program

    [align=center:2ut2xhwo][align=center] Beginner's Kickstart Training Program

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    [align=center:2ut2xhwo][align=center]Galina Talkington, NSCA-CPT & Roland Denzel, IKFF-CKT[/align:2ut2xhwo]
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    What to do while you’re wondering what to do
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    >You’re likely reading this because you’re wondering where to start. You want to be in better shape and you landed here. The folks at JPFitness.com will recommend a variety of books and programs for you, but no matter what they say, in the end, it’s going to take time to decide, buy, download, read, plan, shop, pack the gym bag, etc, etc. etc.
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    Instead of doing nothing and continuing on being “the way you are,” jump on this program. It’s free, about 4 weeks long, takes no real planning, and instead of “starting Monday,” like everyone does, you can start right now with NO DOWNSIDE! Check it out!
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    [align=center:2ut2xhwo][align=center]Training (or your “workout”)>>[/align:2ut2xhwo]
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    Everyone is looking for the perfect training routine, and there’s a tendency to do nothing until you find it. To make matters worse, if you find it online, you have to order it, get it shipped, open it, read it, digest it, plan for it, then (finally) start it. Getting something free online or on the spot at the bookstore just eliminates a step or two, but you might still delay. It’s natural.
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    The solution? Do this program. Start it now. It’s free, a short read, and it’s a good jump start on your actual program, which you haven’t decided on, right? In short, it’s designed to be the thing you do when you’re wondering what to do. This program is four weeks long, so get cracking on this NOW, then hurry up and wait!
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    [align=center:2ut2xhwo][align=center]The goal of this program>>[/align:2ut2xhwo]
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    While the goal of the workout here is to prime your body and especially your nervous system for the workouts to come, don’t feel like this is a nothing or throw away workout. It’s not. You get out of your workout what you put into your workout. Train hard and you will see progress AND be more ready when you start your next program! Train hard and improve your diet, and you will be rewarded with fat loss and better conditioning and you won’t feel like such a newbie when you hit your next program.
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    >>[align=center:2ut2xhwo]The actual program (or “what to do”)>>[/align:2ut2xhwo]
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    We promised to keep this easy and light, so I’ll use some bullet points to make my points. If you have questions, ask away. If we like your point, something tells me we’ll go back and change this program and improve it for clarity.
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    Here’s the gist of it.
    > >[ul]
    [li]Four weeks long – that’s it. Four weeks[/li]
    [li]Little to no equipment needed – the floor, a chair, maybe a ball or jug of water?[/li]
    [li]No gym required[/li]
    [li]Brief workouts – yep, pretty short[/li]
    [li]Cardio is optional, but can’t hurt[/li]
    [li]A good lead in toward your next program – you’ll start off stronger and better conditioned, and better able to train hard![/li]
    [li]Will not conflict with your next program – of if it does, that means your next program is lame[/li]
    [li]Builds good habits – We promise not to build you bad ones, that would be bad, and we’re more the good types. Got it? Good.[/li][/ul]> >
    [align=center:2ut2xhwo][align=center]The workout exercises>>[/align:2ut2xhwo]
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    You have done many of these exercises in school, and while some may seem new, you will quickly learn how to do them properly.
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    The program is four weeks long and consists of two workouts (A and B), each including a warm-up routine and training circuit. A circuit is merely a string of exercises done one after another.
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    You will alternate workouts A and B every couple of days. Try to skip at least a day between them, and do two or three total sessions in each week. Feel free to start with two per week, and add a third as you get better or more confident.
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    By the way, you will see the word “glutes” all over this program. That’s just your butt, so when we say things like “squeeze your glutes,” just know that we mean squeeze your butt cheeks together. I think that’s the only new word… whew!
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    What about cardio?>>
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    Cardio is optional. If you want to do some on your training day, always do it after the workout so you can give your workout your all.
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    You can also do cardio on your off days. Many people find 20-30 minutes of cycling, rowing, or brisk walking to be a good addition to their training.
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    [align=center:2ut2xhwo][align=center]The warm-up>>[/align:2ut2xhwo]
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    A warm-up is always a good idea and ours is quick and easy. Other than just warming your body up, it prepares you in a few ways:
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    [li]It prepares your nervous system for the workout to follow; making sure you can execute movements properly and more effectively.[/li]
    [li]It primes your joints, which are not evenly lubricated due to our daily postures at work[/li]
    [li]It improves energy transport to the muscles.[/li]
    [li]Prepares muscle groups that have been weakened and left inactive by everyday life for the workout to come.[/li]
    [li]It gets your brain in learning mode, allowing you to do new exercises better.[/li][/ul]> >
    >>[align=center:2ut2xhwo]The exercises (in order of appearance)>>[/align:2ut2xhwo]
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    Warm-up exercises>>
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    Joint rotations – Rotate each of the major joints at least 5 times in each direction, starting from the top down: neck, shoulders, elbows, and wrists. lace w:st="on">Bendlace> left to right, hips, knees and ankles. This will disperse the fluid that lubricates the joints and ensure that less wear and tear occurs during workouts.
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    Push ups plus – get in a push up position and lock your elbows. Make sure that your pelvis is tucked in and your abs are tight. Push up with your shoulder blades, stretching them as far in between as you can, then let them collapse together as low as they go. You should feel the muscle in your underarms contracting and pushing you up. Do 10.
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    Glute bridges – lie on your back and bend your knees. Supporting yourself on your upper back and feet, lift your butt off the floor, squeezing your glutes as hard as you can and making sure you are not using the back of your legs or your lower back. This exercise makes sure that the strongest muscles in your lower body do the work when it’s time to squat and deadlift.
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    Split stance rotation – kneel on one leg and put the other one in front like in the bottom phase of a split squat. Stand tall and put your hands behind your neck. Keeping your elbows at your sides, rotate towards the front knee and return to neutral. Do 10 times with each leg. This exercise restores the mobility of your upper back and makes sure that your lower-upper body connections are working in a good balance.
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    Dynamic Blackburns – lie face down on the floor and extend your arms forward. Keeping the muscle between your shoulder blades tight, bring yours arms around and down rotating them so your palms face up when you have reached the bottom position. Bring back to start and repeat a total of 10 times.
    Well done!
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    Workout A exercises>>
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    Workout A consists of: Pushups, Reverse Lunges, Wall Slides, Chair Squats, Standing Ys, Side Planks, lace w:st="on">lacename w:st="on">Onelacename> lacename w:st="on">Leglacename> lacename w:st="on">Glutelacename> lacetype w:st="on">Bridgeslacetype>lace>, and Bird Dogs.
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    Pushups –get in the push up position, your hands positioned under your shoulders. Keep your abs very tight as you slowly lower yourself down, with your ankles, knees, hips, upper back and head in one straight line. Lower yourself until your shoulders are lower than your elbows and push yourself back up until your elbows lock. To get extra strength, grip the floor hard with your fingers as you push up and exhale forcefully. Do as many as you can. If you have trouble doing more than 5 pushups, you can elevate yourself and put your hands on a counter or table.
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    Reverse lunges – Stand with your feet at about shoulder width. Step back and sink down, bending both legs at the knees, until you reach a 90 degree angle. Focus your effort on pushing back up with your front leg using your glutes to generate force. Do 10 with each leg and rest.
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    Wall slides – Stand with your back to a wall. Place your feet about 15 inches from the wall and rest your hips and your upper back on the wall. Let your lower back maintain its natural curve. Lift your arms up and use the muscle between your shoulder blades to slide your elbows down. Keep your forearms and wrists in contact with the wall at all times. Straighten your arms and repeat 10-12 times. If you cannot get your forearms to be in contact with the wall, just pretend you are touching the wall and keep pushing your way back. Do your best.
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    Chair Squat – Stand with your back facing a sturdy chair. Do 12 bodyweight squats, making sure you maintain your lower back’s natural curve and sitting back as far as you can until you just touch the chair. Make sure your knees are pointing at your toes at all times.
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    Standing Ys – Stand with your feet wide apart and bend over, keeping your back straight. Drop your arms straight at the floor and raise them up in a Y shape, thumbs up style, using the muscle between your shoulder blades.
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    Side Planks – Lie on your side and support yourself on your elbow, keeping it under your shoulder. Make sure your body forms a straight line from ankles to shoulders. Hold yourself up for as long as you can and repeat on the other side.
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    One Leg Glute Bridges - Lie on your back and bend your knees. Put one ankle on the opposite knee, supporting yourself on your upper back and planted foot. Lift your butt off the floor, squeezing your glutes as hard as you can, pretending to grab a ball between them. Make sure you are not using the back of your leg or your lower back to lift. Repeat for all reps, then repeat with the other leg.
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    Bird Dog – Get on all four, like a dog, and tighten your abs. Like a pointer dog from an old cartoon, extend an opposing leg and arm. Keep your glutes tight and don’t change your lower back and pelvic positions. Imagine there’s something on your back and you don’t want it to roll off. Hold for as long as possible, then repeat on the other side.
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    Workout B exercises>>
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    Workout B consists of: Pushups, Split Squats, Wall Slides, Goblet Squats, Front Planks, lace w:st="on">lacename w:st="on">Glutelacename> lacetype w:st="on">Bridgeslacetype>lace>, Standing Ys, and Reaching Lunges. You’ll notice a few repeated exercises. That because they are good ones and important ones.>>
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    Pushups –get in the push up position, your hands positioned under your shoulders. Keep your abs very tight as you slowly lower yourself down, with your ankles, knees, hips , upper back and head in one straight line. Lower yourself until your shoulders are lower than your elbows and push yourself back up until your elbows lock. To get extra strength, grip the floor hard with your fingers as you push up and exhale forcefully. Do as many as you can. If you have trouble doing more than 5 pushups, you can elevate yourself and put your hands on a counter or table.
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    Split Squats – Stand with your feet at shoulder width. Take a slightly bigger than normal step forward with the right leg. Lower your body until your right thigh is parallel to the ground and your left knee gently touches the ground. Your left food will come up onto the toes. Pause for a second at the bottom position, then push back into the starting position. Pause and repeat for all reps for the right leg. Repeat for the left leg.
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    Wall slides – Stand with your back to a wall. Place your feet about 15 inches from the wall and rest your hips and your upper back on the wall. Let your lower back maintain its natural curve. Lift your arms up and use the muscle between your shoulder blades to slide your elbows down. Keep your forearms and wrists in contact with the wall at all times. Straighten your arms and repeat 10-12 times. If you cannot get your forearms to be in contact with the wall, just pretend you are touching the wall and keep pushing your way back. Do your best.
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    Goblet Squat – Stand with your feet about shoulder width, with your feet in line with your knees. Cradle a small weight, such as a ball or jug, against your chest. Begin to squat as if you were going to sit down into a chair. Squat down as far as possible, sliding your elbows inside of your knees. You can push your knees out with your elbows if that helps you squat even deeper. Don’t let your lower back round. Only squat as far down as you can without rounding. Push back up to a standing position, pause, and repeat.
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    Front Planks – Get down on the ground the pushup position, but raise yourself up onto your elbows and toes. Put your hands in the “prayer” position if you like. Make your body forms a straight line, hips and butt up and back. Brace your abs (make them tight like you know someone’s going to poke you). Breath normally (don’t hold your breath). Hold yourself up for as long as you can.
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    Glute Bridges - lie on your back and bend your knees. Lift your butt off the floor, squeezing your glutes as hard as you can, pretending to grab a ball between them. Make sure you are not using the back of your leg or your lower back to lift.
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    Standing Ys – Stand with your feet wide apart and bend over, keeping your back straight. Drop your arms straight at the floor and raise them up in a Y shape, thumbs up style, using the muscle between your shoulder blades.
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    Reaching Lunges – Pick a spot on a chair, bench, or wall. Place something there that you’ll want to reach and touch, like your workout towel, a bottle of water, my picture, etc, Step back until you can just reach the object when standing with both feet at shoulder width, pushing your hips and butt back as if you’re going to sit in a chair. Lift your left leg off the ground, putting it backward for balance. Reach with your right hand and touch the object. Squeezing with your glutes, return to the start. If necessary, you can briefly put down both feet. Pause for a second and repeat for all reps of this leg and arm. Rest for the required period, then repeat for the other side of your body.
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    Workout A>>
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    Warm-up>>
    Joint rotations x10
    Push ups plus x10
    Glute bridges x10
    lace w:st="on">Splitlace> stance rotation x10 times with each leg.
    Dynamic Blackburns x10
    Jumping Jacks for 1 minute
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    Training Circuit
    Pushups, AMRAP *
    Reverse Lunges, 10 per leg
    Wall Slides, 10
    Chair Squats, 10
    Standing Ys, 10
    Side Planks, ALAP **
    One Leg Glute Bridges, 10 per side
    Bird Dogs. 10 per side
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    Week 1 – Do training circuit once and you’re done.
    Week 2 and 3 – Rest one minute, then repeat the circuit one more time
    Week 4 – Rest one minute, then repeat the circuit two more times, taking a minute in between circuits
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    *AMRAP – As many as possible
    **ALAP – As long as possible
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    Remember, you need to alternate between A and B, so skip at least a day, then move on to Workout B, below.
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    Workout B>>
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    Warm-up>>
    Joint rotations x10
    Push ups plus x10
    Glute bridges x10
    lace w:st="on">Splitlace> stance rotation x10 times with each leg.
    Dynamic Blackburns x10
    Jumping Jacks for 1 minute
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    Training Circuit
    Pushups, AMRAP *
    Split Squats, 15 per leg
    Wall Slides, 15
    Goblet Squats, 15
    Front Planks, ALAP **
    Glute Bridges, 15
    Standing Ys, 15
    Reaching Lunges, 15 per side
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    Week 1 – Do training circuit once and you’re done.
    Week 2 and 3 – Rest one minute, then repeat the circuit one more time
    Week 4 – Rest one minute, then repeat the circuit two more times taking a minute in between circuits
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    *AMRAP – As many as possible
    **ALAP – As long as possible
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    Remember, you need to alternate between A and B, so skip at least a day, then move on to Workout A, above.
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    [align=center:2ut2xhwo][align=center]Sample Workout Schedule>>[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Sun[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Mon[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Tue[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Wed[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Thu[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Fri[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Sat[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Week 1[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Off[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]WO A[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Off[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]WO B[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Off[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Off[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Cardio[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Week 2[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]WO A[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Cardio[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]WO B[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Off[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]WO A[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Off[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Off[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Week 3[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]WO B[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Cardio[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]WO A[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Off[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]WO B[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Off[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Off[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Week 4[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Cardio[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]WO A[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Off[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Off[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]WO B[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Off[/align:2ut2xhwo]
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    [align=center:2ut2xhwo][align=center]Off[/align:2ut2xhwo]
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    You can see that in week 1, our guy trained on Monday and Weds, and took the rest of the days off. Week two, he added another workout into the mix. Cardio is sprinkled here and there. Most people do best with at last one full day off of all training.
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    Recording your workouts>>
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    Use a log sheet or book to record your numbers and track your workouts. Tracking workouts will show you what you have accomplished and how you are progressing; it will also be a tool to make yourself accountable for completing your workouts.
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    [align=center:2ut2xhwo][align=center]Nutrition (or your “diet”)>>[/align:2ut2xhwo]
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    Do you feel confident that your nutrition is what you need it to be? I doubt it.
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    Overweight? Flabby? Underweight? Scrawny? Gassy? Whatever, our plan is easy to start, and getting where you want to be will require changing the way you eat. Despite common “myths” out there, just training is unlikely to get your body where you want it to be. Gyms are filled with people who haven’t lost any weight or gotten any more muscular, despite the months and years that they’ve spent at the gym. Wonder why? It’s the food – too much, too little, or the wrong stuff.
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    If you’re experiencing any of the above, keep that in mind when you look for a book or program to address your body composition goals. Many training books also contain diet and nutrition information, but not all do. If this is import to you and your goals, then make sure to look for a product that includes a nutrition system that you like.
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    In the meantime, we urge you to go through our nutrition exercise, below! It’s easy and might be very eye-opening for you.
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    Week one – Writing it all down>>
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    Starting is easy, just eat what you eat. No change in that department. Eat, just write it all down. All of it.
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    You might also want to weigh yourself, take some progress pictures, or even take body measurements to kick things off. You’re going to want to see how your body is changing as a result of your hard work and diligence, right?
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    Now, grab a stack of paper, a composition book, or a little spiral notepad. Whatever you like and can keep with you during your day. One of our clients keeps a folded up sheet of paper for each day of the week and puts them all in a folder each day. That works. Others keep it all in one little book. And make sure to have a pen handy! Guys don’t have purses, so think about this part and plan for it.
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    For the next week, write it all down. All of it. Everything you eat AND everything you drink. Skip nothing.
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    Breakfast, lunch, dinner, snack, the other snack, 2nd breakfast, that sugar packet in your coffee, that latte, that soda, water, etc. Everything gets written down. Have kids? Write down the chicken nugget remnant that should have gone in the trash, but went into your mouth, instead. Did you dip it in dressing? Write it down.
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    Everything counts and gets written down, no matter how healthy or calorie free you think it is. Milk, juice, lettuce, carrots, 3 grapes, sweet tea, and everything else that you think you shouldn’t write down gets written down. Write it down.
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    See you in a week.
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    Week two – The review>>
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    Weight – Did you weigh yourself last week? Do whatever you did last week, and compare it. You may have seen some changes, but it’s only been a week, and we didn’t ask you to change anything yet, so maybe not.>>
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    Now, go and grab that stack of paper or composition book that you’ve been using to log your food AND another sheet or two of paper. And your pen. You will need that again, too.
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    Let’s review your week’s foods…
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    Drinks – 1st, look at the liquids you are drinking. Write them on a seperate sheet of paper, then cross out all drinks with the exception of water, soda water, black coffee and unsweetened tea. That’s right, cross out even milk, Gatorade, other sports drinks, and your favorite fresh squeezed juice. Cross out any drink that has calories or is even sweet. You don’t need the calories, the sugar or the sugar substitutes in those. What if you really want a diet Coke? Have it, maybe once a week.
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    Extras – Look at the extra things you add to your coffee or tea: sugar, milk, creamers, etc. Non dairy creamer should be crossed out completely, it’s not only full of calories, but from a health perspective, it’s worse than milk or cream. You could allow for 1 tsp of sugar or the occasional half and half or milk in your coffee, but ask yourself if you really need those. Make sure you learn how many calories half and half and milk have, so you can be aware of how much you can use. Anything over a 50 calorie addition to coffee is probably unnecessary. If this is important to you, reduce the extras over time OR reduce the number of cups you have in the day.
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    Fried – Look for any deep fried items in your log. Things like french fries, fried chicken, fried cheese, fish nuggets, chips, etc. Bar foods are notorious for being fried. Cross them out, you don’t need them. How often can you have those – once a week after a hard workout, but never more often.
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    Calorie Bombs – Check how often you have bread, flour tortillas, wraps, pasta or rice. Yes, these are often “low fat,” or “high fiber,” but they are also high, high, high calorie items. In addition to their calories, you rarely eat them alone. They go with high calorie items like sauce, butter, and tasty fillings. Some of these items are fine, but a burrito, for instance can have a 400 calorie tortilla, which brings a tasty burrito to 800-1000 calories! Since we might only need to eat 1500-2000 calories a day, do you want to waste half of your calories on one thing?
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    A good tip is to limit your intake of these items to once per day, but don’t go overboard on the portion sizes, either.
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    What does that leave you for your other meals? Omelets without bread or hash browns, salads without croutons or bread sticks, grilled chicken and vegetables, etc. The options are there if you just think a bit.
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    Fats – Make a list of all the extra fats you are eating: olive oil, margarine, shortening, peanut butter, and even salad dressings. Focus your intake on all natural peanut butter, olive oil, butter, raw nuts and avocado.
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    Most oils and fats aren’t bad for you, just high in calories, so it’s easy to over eat them. Be mindful of the amounts and don’t go overboard on the dressings on salads or dipping.
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    By the way, some fats are bad for you. Make sure you cross margarine and shortening out, since they are terrible for your health, and actually worse for you than the butter and lard that they replaced. Read the labels of foods, and specifically be aware of trans fats, which are often listed as partially hydrogenated oils.
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    Protein – Look at your sources of protein: every meal should have some source of animal protein like meat, eggs or cheese (unless you are vegetarian, then you should have legumes, nuts and seeds). If some of your meals lack protein, make sure you add that in.
    > >
    Serving Sizes – Look at your serving sizes and meal timing. Are you eating nothing during the day and then having 3 dinners, or are you spreading your meals throughout the day. Ideally, you want most meals to be of equal size, with the biggest after your workout. Worried about snacks now that the chips are out of the picture? You can always snack on small amounts of raw nuts, slices of cheese, jerky, hard boiled eggs, and fruit. By the way, a good tip to work with nuts is to always shell them as you eat them to slow you down.
    > >
    Veggies and Fruits – Inspect your menu carefully for fruits and vegetables. You need the micronutrients from those at every meal. One simple rule is to just add a piece of fruit at the end of a meal or to serve a salad or vegetable soup or stew with your major meals.
    > >
    Go over your lists and food logs a few times and see what you find. Make some changes. Cut out a few “options” and calorie bombs. Make as many better choices as you can for this next week.
    > >
    Keep going on your food log, though. Come back in another week.
    > >
    > >
    Weeks three and four – Recycle>>
    > >
    Last week, we reviewed your food logs and gave you quire a few suggestions. You’ve implemented some of them, maybe all of them, so hopefully, you’ve felt better and made some progress.
    > >
    Weight – Weigh yourself again. Do whatever you did last week to measure, and compare. You probably saw some changes. Hopefully, you’ve lost some weight. At the very least, your pants could be a bit looser.
    > >
    Are you satisfied with how things are going? Losing fat? Losing inches? Feeling better? Good! If things are good, just keep logging and keep going.
    > >
    If you aren’t seeing the progress you want to see, then go back over your logs and our recommendations.
    > >[ul]
    [li]Are there areas where you still fall short?[/li]
    [li]Did fried foods or calorie bombs kill your diet last week?[/li]
    [li]Still drinking that Venti Chai Latte (two extra pumps) every day? That’s a drink with calories, and if you check it out online, you’ll see it has more calories than most dinners![/li]
    [li]Did you switch to salads, but go too heavy on dressings?[/li]
    [li]Too many nuts? Too much cheese?[/li]
    [li]Did you just eat too much food? Try to consciously eat a little less at each meal.[/li][/ul]> >
    Basically, you need to review your logs at the end of each week and make decisions on how to improve to see the progress you want to see.
    > >
    > >
    Finally…>>
    > >
    Remember though, this guide is merely here to make you more aware of good diet choices. It’s tiding you over until your next program. We would love to see you make progress here, but think of what you learn here as a jumpstart, just like our training program is jumpstarting your workouts.
    > >
    We’d love to see your comments, questions, or suggestions. Ask away!

    Roland (Lost Dog) & Galya (Galya)

    Note: for discussion, see the thread here.

  2. #2

    Beginner's Kickstart Training Program

    This is a well constructed program. Anyone new to exercising would do well to get started and follow through.

  3. #3

    Beginner's Kickstart Training Program

    I hope you don't mind but I have been sending this link around to people I know online. I think it's a great program and does well to address the whole "I don't have the money to join a gym, I don't have any equipment" type excuses.

  4. #4
    Administrator Roland Denzel's Avatar
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    Beginner's Kickstart Training Program

    Quote Originally Posted by "clafount":2eh7pq74
    I hope you don't mind but I have been sending this link around to people I know online. I think it's a great program and does well to address the whole "I don't have the money to join a gym, I don't have any equipment" type excuses.
    We don't mind at all. Please send it to anyone you like, and encourage them to get signed up here, too!

  5. #5

    Beginner's Kickstart Training Program

    Great post - videos for the exercises might be helpful.

  6. #6
    Guy The Healthy Paleo Guy
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    Beginner's Kickstart Training Program

    Yes this reads as an excellent structured program, but for real beginners photos of the exercises are needed, like me, because being a beginner a description is a lot of hard work to figure out.....thanks Paleo Guy

  7. #7
    Administrator Roland Denzel's Avatar
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    Beginner's Kickstart Training Program

    I'll try to dig up some videos this weekend.

    My cohort and I live in two different countries, so our exercise video library plans haven't happened yet. Until then, I'm sure we can find some good ones!

    Stay tuned!

  8. #8
    Guy The Healthy Paleo Guy
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    Beginner's Kickstart Training Program

    Thanks!!!!!!!

  9. #9
    SenseiJinx
    Guest

    Beginner's Kickstart Training Program

    Hey, this is great! Thanks for putting this together, it's just what I've been looking for. I'm pretty lost when it comes to fitness, I'll admit. I've been wanting to start some sort of program, but have been overwhelmed by the amount of info, books, opinions, programs, etc., etc. This is something perfect, something I can just get started on now while I continue to do research. I tend to be one of those "don't start something until I know a ton about it" kind of people, which often keeps me from doing anything at all! So I'll just start on this now.

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