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5K to 10K Beginner Mud Run With Weight Loss Focus By Dr Jeff Banas

Author

Dr Jeff Banas

All plans by this Coach

Length

12 Weeks

Plan Description

This program is designed for someone who is looking to get in better shape and drop some weight while training for a Mud Run, Warrior or Spartan Type Race.

At the end off this program you will be leaner, stronger and ready to CRUSH your event.

Includes examples of daily meals and a complete list of approved foods and foods you should avoid.

We combine cardio and strength sessions together a few times a week to maximize fat burning. For example: run, do a push ups, a squat, a burpee, then run again). You don’t need a gym membership or any special exercise equipment.

Many of the nutrition, supplement and exercise protocols list here are the same ones Dr Jeff used to lose over 60 pounds and turn from a 270 pound fatman to a 205 seven eight time Iron Distance Triathlon finisher.

If you have a question about your training, your diet, you nutrition, no problem, this plan includes a consultation with Dr Banas, just drop him an email and we will set up a time to talk.

This plan includes:
-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)

-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.

- Cold Thermogenesis Protocols for recovery and enhanced weight loss.

-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)

- Low Thyroid/Metabolism Support.

-What artificial sweeteners to avoid.

-How Poor Sleep can affect weight loss and performance.

-Detailed nutrition and supplement protocols.

-How to find, as use, your fat burning zone.

-Self assessment function movement screen to uncover muscle imbalances and weakness.

-Recovery and self myofasical release sessions.

-Testosterone enhancing supplement protocols-Superhuman food pyramid

To learn more about Dr Jeff Banas go to his website at www.BanasSportsTherapy.com

For nutrition and training tips go to:

https://www.facebook.com/pages/Dr-Jeff-Banas-Sports-Therapy-Fitness-Mesa-AZ/207112579325179?ref=hl

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Custom x3
0:05 hrs 1:00 hrs
Run x2
0:02 hrs 0:30 hrs
X-Train x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Custom
0:05 hrs 1:00 hrs
Run
0:02 hrs 0:30 hrs
X-Train
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Ben Greenfield

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.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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