Finish Strong - Weight loss and Metabolic Fitness: Phase 1 (6 weeks)

Average Weekly Training Hours 04:32
Training Load By Week
Average Weekly Training Hours 04:32
Training Load By Week

This 6-week training plan is for the individual who would like to get on the smart track to lose weight and tone up. The focus of the plan is to provide a platform for long term success. This 1st stage sets up your 1st priority which is regular exercise then setting the stage for more extensive/intensive training (i.e., longer or harder) in the future. Plan creator and coach Ken Nicodemus is an Exercise Physiologist with over 25 years experience and specializes in optimizing metabolic fitness by training to push up your lactate threshold with cardiometabolic training and metabolic conditioning during strength training.

Sample Day 1
0:19:59
AA Strength 6

Functional focus: After you are warmed up do 1 set of a basic whole body strength circuit. The focus should remain on proper form but resistance should be less than challenging. Do 12-15 reps at 50-60% of your 1RM. See http://fitstop-lab.com/Strength/AAstrengtha.pdf for exercise options

Sample Day 1
0:15:00
End X-train: Easy cardio

Your choice outdoor or indoor-stationary cardio - Maintain continuous easy to moderate intensity, heart rate training in zone 1-2. Practice good form. Your choice: walk, bike, elliptical, stairs, row, climber, etc.

Sample Day 2
0:19:59
E Base Walking in Zone 1

Walk - Keep your heart rate in zone 1. Try to choose a flat and level terraine if you are a beginner. Keep your body upright with your head up and maintain your neutral spine (i.e., good posture)

Sample Day 2
0:15:00
Core 1 (basic)

Basic Core Exercise circuit: 1-2 minutes each exercise. Go thru the circuit 2-3 times. Include level appropriate: bridges, dead bug, superman, plank and rotation exercises. http://tinyurl.com/fitstopcore1

Sample Day 3
0:15:00
End X-train: Easy cardio

Your choice outdoor or indoor-stationary cardio - Maintain continuous easy to moderate intensity, heart rate training in zone 1-2. Practice good form. Your choice: walk, bike, elliptical, stairs, row, climber, etc.

Sample Day 3
0:10:00
Stretching 1 (basic 5)

Stretch the basic five: Hamstrings, quads/hip flexors, calves, lats and chest. See link for samples at: http://tinyurl.com/stretch5

Sample Day 4
0:19:59
AA Strength 6

Functional focus: After you are warmed up do 1 set of a basic whole body strength circuit. The focus should remain on proper form but resistance should be less than challenging. Do 12-15 reps at 50-60% of your 1RM. See http://fitstop-lab.com/Strength/AAstrengtha.pdf

Ken Nicodemus
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Fit Stop Human Performance Lab

Using endurance training concepts to promote optimal health and fitness.

Our services include; Online Coaching, Cardio-Metabolic Exercise Testing (VO2 Max, AT) to identify training zones according to your ventilatory threshold or lactate threshold, and hydrostatic weighing for "gold standard" body fat testing & health risk screening.