2012 "Quick Start" fitness guide (using exercises from any 7 Weeks program)
NOTE: This "guide" started out as an email to some family and friends. Consider it a blog posting - It is not intended to be a all-encompassing fitness regimen, nor does it take an individual's medical history, weight, conditioning or any other physiological factors into account. Before starting any fitness regimen, be sure to get clearance to participate by a licensed physician. Use this program, nutritional examples and the associated exercises at your own risk.
While the programs are "7 Weeks" getting (and staying) fit is about lifestyle modification; learning what your body can do and what foods you need to power it is an amazing revelation. Once you figure it out, it becomes simple.
You have to learn the rules before you can break them.
This program is not that hard to follow, and it only takes a couple of weeks to make it a routine. With the "Cheat day" on Saturday, it's pretty easy to stick to and only requires some effort and the will to get fit. The bottom line - you have to WANT to do it. Get your ass up and do it and it gets easier. Trust me, I've been there myself.
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Sunday through Friday, (6) meals/day of lean protein, green veggies, no white carbs or fried food. Avoid fruit juice, soda & refined sugars.
Saturday: "cheat day" to reset your metabolism, start with a high-protein breakfast (like Meal 1 below) and then eat whatever you want until 9pm. Then 1 scoop casein protein after your evening walk.
NOTES: 7 Weeks to Getting Ripped has a much more extensive section with tips & nutritional advice, this is just off the top of my head.
IMPORTANT NOTE: The below guidelines should be adjusted for your own specific weight/composition/weight loss goals. For example, I weigh 155lbs, and eat (3) eggs/egg whites for meal #1, 4oz of grilled chicken for meal #3 and 4-6oz of lean meat for meal #5.
Meal 1 (NOTE: This is your Saturday meal too!) - immediately after morning walk / exercises
2-4 egg omelet/scrambled with green peppers
3 links of turkey sausage
1/4 cup steel cut oats (coaches oats are my favorite)
8oz 2% milk
(remember to drink water all day)
Meal 2 - 1.5 hours after meal 1
1/2 cup cottage cheese or whey protein shake
handful of almonds
Can of seltzer/club soda
Meal 3 - 1.5 hours after meal 2
4-6oz grilled chicken
Big salad w/veggies, oil & vinegar dressing (you want the fat from the oil to help keep you full, just don't overdo it)
If you like avocado, 1/2 of that on your salad is a great thing to add healthy fats
If you want a diet soda, this is a good time (if not, seltzer/water)
(remember to drink water all day)
Meal 4 - 1.5 hours after meal 3
Sliced apple w/peanut butter (about 2tbs)
4 sticks of celery w/pb
Plain rice cakes or Nature Valley plain granola bar a tablespoon of peanut butter (this is much higher carb than the others, this is what you'd eat if you have been sluggish all day)
Meal 5 - 1.5 hours after meal 4
4-8oz Lean meat - beef, chicken or fish (Lean Protein, Fats - in the case of Fish really good fats)
Steamed or grilled veggies (w/a dab of butter) (veggie carbs)
1/4 cup Brown rice, quinoa or 1/2 sweet potato w/little butter & cinnamon (energy carbs)
Meal 6 - 1 hour before bed or after evening walk
casein protein shake
greek yogurt w/a handful almonds and fresh berries (I prefer vanilla greek yogurt, make sure to check the sugar content!)
Morning: (20 minutes)
Go for a brisk walk immediately when you wake up - do not eat anything.
Why? During sleep, your body is burning ~60% fat as fuel, so you want to extend it by going for a brisk walk. I bring a cup of black coffee (once you get used to black coffee the whole program becomes easier. Caffeine helps keep your metabolism revved and black coffee has no calories. In my book, it's a win-win) *No matter how cold, windy, snowy, shitty it is - get your ass up and out the door. You'll warm up soon and realize it's worth it* The minute you say "not today" is the start of the end of your fitness. I've been there. If time is tight in the morning, do the workouts M, W, F and walk Tu, Th, Sat & Sun. If you can swing it, walk every morning.
Workout: (15 minutes)
Monday, Wednesday & Friday use the Prep Level of 7 Weeks to Getting Ripped - it is all the exercises you'll need in 15 minutes. You can use any of the FREE Programs - I recommend Getting Ripped, Ultimate Jump Rope Workouts and 300 Sit-Ups. They feature the same programs, but books have a helluva lot more info. I prefer to do my workout after my morning walk before breakfast, but you need to work it into your schedule. Some days I need to eat something before the program, so I have a cup of milk and oats 10-15 minutes before the routine and then eat the rest of breakfast afterwards.
During the workouts if you need more rest, take more rest. If you have to break up the exercises, then go ahead. The main goal is to make fitness part of your routine, after about 14 days you will adapt to the eating & exercise. Let me repeat - it only takes about 14 days of being committed to adapt and make it routine. Progress through the program at your own pace. I recommend band-assisted pull-ups, there's a link in GEAR to a really awesome one (Pull-Up Revolution). Don't skip the pull-ups, they are hard and challenging but amazingly rewarding. They are core to the program and actually work your core as much as your upper body; these are the secret weapon to getting ripped.
Evening: (20-30 minutes)
About 1 hour before bed, it's time for another brisk walk. This one helps start your fat-burning a little earlier before you sleep. After a few months, this will become a walk/jog, then a jog. Believe it or not, you *always* have time for this walk. It's a great time to reflect on your day, plan tomorrow or just chill out. Eventually you'll look forward to this as your "personal time". Wear a whole bunch of layers, it helps fat-burning to work up a sweat.
It's not that hard to follow this program - especially with the cheat day on Saturday - but it requires commitment. Let's say it really sucks and is amazingly hard; doesn't that make it even MORE rewarding of a goal? You have the strength and willpower, don't quit. If you screw up, then *immediately* get back on the program.
I am 100% positive you can do this and I want you to - because I know how much it will change your life for the better.