12 Week "Fitness & Fat Loss Secrets" Plan by Ben Greenfield
Author
Ben Greenfield
All plans by this CoachLength
12 Weeks
Typical Week
4 Strength, 8 Other
Longest Workout
1:00 hrs
Plan Specs
advanced
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Summary
Designed for the individual who is just beginning an exercise program or who is experiencing a weight loss "plateau", this program incorporates key concepts for maximizing fitness and rapidly achieving fat loss. Ben Greenfield has taken applied exercise science concepts to design an easy-to-understand program that incorporates key Fat Loss Secrets such as the "Morning Fat Flush", "Metabolic Resistance Training" and "Calorie Blasting Intervals".
Over the course of 12 week, you'll take 3 week incremental steps towards melting away the fat, toning, shaping and gaining the energy levels you've always wanted.
Stats
Sample Day 1
All exercises can be viewed at: http://www.pacificfit.net/members/Workouts/exercises/PAFexercises.htm
and at http://greenfieldfitnesssystems.com/exercise-library/
Complete 4 rounds of 20 reps for each of the following:
Alternating Overhead Press
Dumbbell Lunge
Row & Throw
Romanian Deadlift
Chest Press
Sample Day 1
In the morning, prior to breakfast, perform 20-30 minutes of cardio (bicycle, brisk walk, elliptical, calisthenics, etc.) at a 5-6 on a 1-10 difficulty scale (10 is the hardest). More effective if you have a cup of coffee beforehand. Eat breakfast within 45 minutes after.
Sample Day 2
Choose bike, run, elliptical, rowing machine, or stairclimber. Warm-up for 5 minutes, then perform 1 minute as hard as possible, followed by 4 minutes at an easy pace. Repeat 4x for a total of 5 intervals.
Sample Day 2
In the morning, prior to breakfast, perform 20-30 minutes of cardio (bicycle, brisk walk, elliptical, calisthenics, etc.) at a 5-6 on a 1-10 difficulty scale (10 is the hardest). More effective if you have a cup of coffee beforehand. Eat breakfast within 45 minutes after.
Sample Day 4
All exercises can be viewed at: http://www.pacificfit.net/members/Workouts/exercises/PAFexercises.htm
and at http://greenfieldfitnesssystems.com/exercise-library/
Complete 4 rounds of 20 reps for each of the following:
Overhead Press
Dumbbell Squat
Bent Row
Deadlift
Alternating Chest Press
Sample Day 5
In the morning, prior to breakfast, perform 20-30 minutes of cardio (bicycle, brisk walk, elliptical, calisthenics, etc.) at a 5-6 on a 1-10 difficulty scale (10 is the hardest). More effective if you have a cup of coffee beforehand. Eat breakfast within 45 minutes after.
Sample Day 6
All exercises can be viewed at: http://www.pacificfit.net/members/Workouts/exercises/PAFexercises.htm
and at http://greenfieldfitnesssystems.com/exercise-library/
Complete each pair of exercises back to back 3x, then proceed to next pair of exercises (12 reps for each exercise):
1) Crunch;
2) Kickouts
1) Dead Bug;
2) Around the World
1) Russian Twists;
2) Bridging