Fatman to Ironman Beginner Half Marathon With Weight Loss Focus by Dr Jeff Banas

Average Weekly Training Hours 00:21
Training Load By Week
Average Weekly Training Hours 00:21
Training Load By Week

Part of the Fatman To Ironman series, lose weight while training for a half marathon. This 15 week training plan will take a beginner running all the way up to a half marathon (13.1 miles) run. The first week starts off with a few simple 1 mile power walks. You exercise for about one hour a day with your longer runs on Saturday. Friday and Sunday are rest days. It can also be used as a weight loss plan. It contains detailed daily exercises sessions with videos that demo many of the exercise session. Daily sample meal plans are included, along with a food list of foods you should eat and foods you should avoid. This is part of the Fatman To Ironman Series by Dr Jeff Banas. Dr. Jeff Banas went from a 270 pound Fatman to a 205 pound 7 time Ironman Triathlon Finisher. This plan is part of the Fatman to Ironman Series that no only give you a new body, but also a new life! You exercise for about one hour a day with your longer runs on Saturday. Friday and Sunday are rest days. This plan includes a: Performance, Fat Loss, Nutrition Solutions from Dr. Jeff Banas All training plans include a 50% discount for a personal consultation with Dr. Jeff Banas. This is an opportunity to talk personally with Dr. Banas about your race schedule, fitness or fat lose goals, supplement suggestions, sleep and recovery options, stress, performance bio-hacks and even blood or lab test that may be helpful for you. The normal cost for a 20 min consultation with Dr. Banas is $97.00. However, since you purchased this training plan, you can get a 30 to 45 min consultation with Dr. Banas for only $47.00. If you want to take the next step and personalize your fitness goals, please go the the below link and download the New Client Coaching form, fill it out and email it to drjeffbanas@gmail.com. http://physiotherapyaz.com/new-patient-forms/ Then just make a $47.00 PayPal payment to drjeffbanas@gmail.com. Once these are done, Dr. Banas will review the information sheet and contact you within 48 hours to set up a time to talk on the phone or by Skype. If you have any other information, such has blood or lab studies, x-ray or MRI reports, please also send those to Dr. Banas. Are you ready for a new body, a new life? Nutrition advice is listed in the weekly goals. Every week you are give nutrition "Home Work" assignment that over time will allow you to change your bad nutrition habits and replace them with new ones. This program includes detailed exercise sessions and videos that take all the guess work out of training. 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. - Specific exercise sessions to burn fat and increase testosterone levels. - Specific strength exercises for injury prevention - Combining cardo sessions with weight sessions for fats fat loss - Cold Thermogenesis Protocols -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) -Detailed nutrition and supplement protocols. -Includes specific nutrition and diet info on how many carbs and protein you should be taking to lose weight and increase your body's testosterone level naturally. -Testosterone enhancing diet and exercise program. -Cutting edge weight loss and recovery protocols. -How to find, as use, your fat burning zone. -How many calories you should be taking in. -Examples of daily meals and a food list on which foods you should be eating and which foods you should avoid 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

Sample Day 9
0:01:41
Full Body Range of Motion & Recovery, Beginner Level

This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 15
3mi
3 Mile Run / Walk

Start this right from the begining of the run. Try running 5-10 min then power walk (walk fast) for 2 min. Do this for the entire run.

Sample Day 19
2mi
2 Mile Run / Walk

Start this right from the begining of the run. Try running 5-10 min then power walk (walk fast) for 2 min. Do this for the entire run.

Sample Day 22
3mi
3 Mile Run / Walk

Start this right from the begining of the run. Try running 5-10 min then power walk (walk fast) for 2 min. Do this for the entire run.

Sample Day 24
3mi
3 Mile Run / Walk

Start this right from the begining of the run. Try running 5-10 min then power walk (walk fast) for 2 min. Do this for the entire run.

Sample Day 26
3mi
3 Mile Run / Walk

Start this right from the begining of the run. Try running 5-10 min then power walk (walk fast) for 2 min. Do this for the entire run.

Sample Day 29
4mi
4 Mile Run / Walk

Start this right from the begining of the run. Try running 5-10 min then power walk (walk fast) for 2 min. Do this for the entire run.

Dr Jeff Banas
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Banas Sports Therapy And Conditioning

Dr. Jeffrey Banas, Sports Physician, Coach, Former 270 pound "Fatman" to Endurance Athlete & 9 Time Ironman Trialon Finisher.

Do you wonder if there is some untapped speed in your body that could be unleashed with the right training plan?

Do you ever wonder how much time you might be wasting on your workouts?

Are you lacking strength or always getting injured?

Training smart, not long, mobility work and strength training are key components of his training philosophy.