Sunday 25 December 2016

5 Week Transformation Plan: Optimizing Fat loss and Maximizing Muscle gain to achieve the best Physique of our Life.

This workout program is designed to maximize muscle strength and optimize Fat loss in-order to achieve the best physique that we ever imagined in our life. We hit Type 1, Type 2A and Type 2B muscle fibres to achieve this goal of ours. This workout plan is divided into 2 phases. First phase is conditioning phase which lasts for 3 weeks(This phase helps us to get habituated to strength training and get us ready for the heavier loads that we are going to hit in the next phase of the workout program) followed by 2 weeks of max Strength program for cutting down the body fat and tone up the body to deliver the desired physique that we are looking for. Research shows that resistance training should be practiced by everyone to maintain and improve the body strength which otherwise is not possible as the human body grows older it loses the lean muscle gradually. It also helps in enhanced fat loss.


Exercising regularly not only improves your muscular and cardiorespiratory fitness. It has several good and beneficial side effects. Few of them are listed below.


  • Improves your bone health
  • Reduces your risk of high blood pressure (hypertension), coronary heart disease, stroke, diabetes and some cancers
  • Helps manage your weight and reduces your risk of becoming obese
  • Reduces anxiety and depression, and helps prevent mental health problems
  • Boosts your mood and well being
  • It is a great way to unwind from the stresses of life, improves brain power and many more.
Target Audience: Every men or women who want to optimize their current health and achieve his/her best physique. This program is designed keeping our busy schedule in mind. We need to dedicate 5 hours a week for exercise out of the available 168 hours each week to achieve this goal of ours.


Note: People who has their doctor recommended them not to workout for certain treatment of health diseases should consult their doctor before starting this workout plan.


How to measure progress:
  • Track amount of Weights lifted during every workout to judge our current strength and increase/decrease the load during next workout sessions. This also helps in your weight selection for subsequent workout sessions.
  • Track body fat percentage, girth measurements, BP, Heart rate, 1 RM test, pushup test.
  • Photo’s every 2 weeks: From front, Back and Side ways


How to track the workouts:
  • Track Each workout by noting the number of reps and weight lifted during each set in the provided workout sheets.


Posture: While performing exercises Follow exact posture and workout technique shown in the video links to achieve the best results and avoid spine and other injuries.
Workout Plan Phase 1 : Conditioning Phase


Choose weights such that each set should end up with failure. You shouldn’t have the strength to even lift one more rep with the selected weight at the end of each set. If you are able to lift more reps than the target number of reps increase your weight for the next set. At the same time if you are unable to complete the target number of reps during a set for the next set decrease the weight a bit. This phase of the workout program makes our body to habituate with resistance training and helps to make us ready for the heavy load that we use in the later phases of the program. Don’t ever compare ourselves to others during the fitness journey. Every individual is special and are blessed with different types of genetics which results in varied results from one individual to another. Always compare yourself with your older you and measure the progress.


Our commitment towards our goal can be maximized if we make ourselves more accountable towards the goal that we are looking to achieve. So before starting this program make yourself accountable by giving a statement to your friends or family or colleagues that you are going to transform your physique and get into your best shape in a 10 weeks time. Share biweekly progress with them by using the tracking tools I have stated above. This helps in achieving your goal and also helps in creating an interest for your friends and family towards fitness and become a role model for them to lead a healthy and happy lifestyle which in turn brings the best out of each and every individual contributing towards a better society.


Also try working out with a partner so that you can be accountable towards each other and help each other during the entire program both during your ups and downs.


Here goes your workout plan:


TR: Target Repetitions
AR: Actual Repetitions performed by you
Weight: With which weight the exercise is performed.
Take 45 to 60 seconds rest between each set.
Start and end each workout session with some stretches as warmup and cooldown.


Monday:
Exercise Name
    Set 1
AR/TR/Weight
     Set 2
AR/TR/Weight
    Set 3
AR/TR/Weight
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
To Failure(            )
To Failure(             )
To Failure(            )
15 minutes brisk walk








Tuesday:
Exercise Name
    Set 1
AR/TR/Weight
    Set 2
AR/TR/Weight
    Set 3
AR/TR/Weight
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
15 minutes brisk walk


Wednesday:
  • 20 mins Brisk Walk. Walk at your maximum speed for the entire duration.
  • Twists : 75 Reps


Thursday:
Exercise Name
    Set 1
AR/TR/Weight
   Set 2
AR/TR/Weight
   Set 3
AR/TR/Weight
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 20 /
      / 20 /
      / 20 /
To Failure(            )
To Failure(            )
To Failure(            )
15 minutes brisk walk
Friday:  
Exercise Name
    Set 1
AR/TR/Weight
   Set 2
AR/TR/Weight
    Set 3
AR/TR/Weight
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
      / 12 /
To Failure(            )
To Failure(            )
To Failure(            )
15 minutes brisk walk


Saturday:
  • 20 mins Brisk Walk. Walk at your maximum speed for the entire duration.
  • Twists : 75 Reps


Sunday:
  • 20 mins Brisk Walk. Walk at your maximum speed for the entire duration.
  • Twists : 75 Reps


Workout Plan Phase 2: Max Strength Phase
TR: Target Repetitions
AR: Actual Repetitions performed by you
Weight: With which weight the exercise is performed.
Take 1 to 2 mins rest between each set.
Start and end each workout session with some stretches as warmup and cooldown.


Monday:
Exercise Name
    Set 1
AR/TR/Weight
     Set 2
AR/TR/Weight
    Set 3
AR/TR/Weight
Set 4
AR/TR/Weight
Set 5
AR/TR/Weight
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
Only 3 Sets
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
Only 3 sets
      / 8 /
      / 8 /
      / 8 /
/ 8 /
/ 8 /
      / 12 /
      / 12 /
Only 2 sets
      / 12 /
      / 12 /
Only 2 sets
To Failure(            )
To Failure(             )
To Failure(            )
To Failure(            )
Only 4 sets
15 minutes brisk walk













Tuesday:
Exercise Name
    Set 1
AR/TR/Weight
    Set 2
AR/TR/Weight
    Set 3
AR/TR/Weight
Set 4
AR/TR/Weight
Set 5
AR/TR/Weight
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
3 sets only
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 8 /
      / 8 /
2 sets only
      / 8 /
      / 8 /
2 sets only
      / 8 /
      / 8 /
      / 6 /
      / 6 /
      / 8 /
      / 8 /
      / 8 /
      / 8 /


15 minutes brisk walk




Wednesday:
  • 25 mins Brisk Walk. Walk at your maximum speed for the entire duration.
  • Twists : 75 Reps


Thursday:
Exercise Name
    Set 1
AR/TR/Weight
   Set 2
AR/TR/Weight
   Set 3
AR/TR/Weight
Set 4
AR/TR/Weight
Set 5
AR/TR/Weight
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
3 sets only
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
3 sets only
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 12 /
      / 12 /
2 sets only
      / 20 /
      / 20 /
      / 20 /
3 sets only
To Failure(            )
To Failure(            )
To Failure(            )
To Failure(            )
4 sets only
15 minutes brisk walk


Friday:  
Exercise Name
    Set 1
AR/TR/Weight
   Set 2
AR/TR/Weight
    Set 3
AR/TR/Weight
Set 4
AR/TR/Weight
Set 5
AR/TR/Weight
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
3 sets only
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 6 /
      / 8 /
      / 8 /
2 sets only
      / 8 /
      / 8 /
2 sets only
      / 8 /
      / 8 /
      / 6 /
      / 6 /
      / 8 /
      / 8 /
      / 8 /
      / 8 /
3 sets only
To Failure(            )
To Failure(            )
To Failure(            )
To Failure(            )
4 sets only
15 minutes brisk walk




Saturday:
  • 25 mins Brisk Walk. Walk at your maximum speed for the entire duration.
  • Twists : 75 Reps


Sunday:

  • 25 mins Brisk Walk. Walk at your maximum speed for the entire duration.
  • Twists : 75 Reps






Diet Plan


Try to split your meals into 3 to 5 smaller ones. Make sure you won't eat added sugar for these ten weeks. Packaged beverages available in the market contains lots of sugars(simple carbs) which gets converted to fat easily inside our body. Eat loads of veggies and small portions of Fruits and nuts.


Drink 8 to 10 glasses of water daily.
To keep it simple get these amounts of carbs, protein and fat per day along with veggies, fruits and nuts(fats):
  • Carbs: 7 to 10 gms per KG of bodyweight.
  • Protein: 1.2 to 1.5 gm per KG of bodyweight
  • Fat: 31 to 40 gm per day


Below are the sources from which you can get your required potions:


Protein Sources: Tofu Paneer, Dal, Sprouts, soya chunks, rajma, channa, eggs, chicken breast, fish etc
Carbs Sources: Rice, Chapati, Whole wheat bread, oats, whole wheat pasta etc
Veggies: Broccoli, mushroom, cucumber, tomatoes, spinach etc
Fruits: Any


No Added sugar products. Keep munching veggies whenever you feel hungry


This diet plan is designed based on your goal. Try to split your meals equally, ideal meal should consist of a palm sized protein source, palm sized carb source and fist sized veggies and thumb sized fat source.


Follow this workout and diet plan for next 3 weeks. Once you complete the conditioning phase your body will get ready with high strength to support the overload that we are going to put on our body in the next three phases which will help us in achieving the results that we are looking for. I have strategized the training by hitting all types of muscle fibres to achieve best results. Try making fitness as a lifestyle and be your best to achieve the best.

All the very best for your fitness journey. Get back to me for any queries related to the plan. For posture and form of any exercise you can search youtube or get back to me I will demonstrate the movement.