12 Week "Total Body Fitness" For Men & Women

This fitness plan is designed by trainer and nutritionist Ben Greenfield for the men and women who desire fat loss, clean energy, and a lean healty body, but who have a desk job or career that is primarily sedentary.

The plan is designed to be practical and easy to apply in the workplace or office, but still includes advanced fat-stripping and healthy body techniques from nutritionist Ben Greenfield, including fat burning zone workouts, metabolism booster blasts, interval training, and muscle toning. There are also options for both indoor and outdoor workouts, and for non-weight bearing substitutions for those with knee, foot or hip pain.

This plan is perfect for office workers or corporate employees who want to lose weight or maintain a healthy body, who are still trying to workout each day, and who are also interested in having the energy to be active "weekend warriors". To maximize progress, every 4 weeks there are changes to the overall structure, resistance training workouts, and cardio intervals.

This plan can easily be combined with: "Total Body Nutrition For The Office".

Sample Day 1
Morning Fasted Fat Burning

20-30 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK. If you can't get this done in the morning, do after dinner, and don't eat anything afterwards. You'll see this workout posted 3x this week, but you can adapt and do the workout up to 7x in a week.

Sample Day 1
Full Body Stretch Routine With Video: Beginner

Hold each stretch for 6-20 seconds. This is a good way to start off your week, and can be done before or after the fasted fat burning, during your lunch hour, or later in the day. You can repeat this routine 3-7x per week.

Sample Day 1
Instructions

If you're new to fitness, then you should tune into plan creator Ben Greenfield's free podcast and articles at http://getfitguy.quickanddirtytips.com. Listen to or read the first 5-10 episodes to familiarize yourself with warm-ups, cool-downs, gym etiquette and more!

Sample Day 2
Treadmill Walk/Jog Intervals

Begin by walking at a brisk pace for 5 minutes, then increase your incline by 1.0. Each minute, continue to increase incline by 1.0 until you have reached an incline that makes you breathe hard (i.e. 8.5 on a scale of 1-10). Then bring the incline back down to 1.0 by decreasing by 2.0 every minute.
Next, at an incline of 1.0, increase your speed by 0.2 every minute until you have reach a pace that makes you breathe hard (i.e. 8.5 on a scale of 1-10). Then bring yourself back down in speed by decreasing speed by 0.4 every minute.
Return back to the incline effort, and cycle between the increase-decrease in the incline and increase-decrease in speed until your time is up. Goal time is 20-45 minutes.
OUTDOOR SUBSTITUTION: Brisk outdoor walk, in which you walk for 3-4 minutes and jog for 1-2 minutes.
KNEES HURTING OPTION: Elliptical or bicycle intervals, with a 5 minute warm-up, and then 6-10x hard 2 minute efforts with an easy 1-2 minute recovery between each.

Sample Day 3
Morning Fasted Fat Burning

20-30 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK. If you can't get this done in the morning, do after dinner, and don't eat anything afterwards.

Sample Day 4
Body Weight Video Workout: Level 1A

Complete 3-5 rounds (preferably closer to 5). Do as a circuit, with minimal rest between each exercise.

Sample Day 5
Morning Fasted Fat Burning

20-30 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK. If you can't get this done in the morning, do after dinner, and don't eat anything afterwards.

Ben Greenfield
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Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.