Program to get you started

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Hi, I have put together a short program to help you make sustainable and healthy lifestyle changes.

This is a progressive program to help you make sustainable changes to your lifestyle and cultivate good habits. Each component has its own tiers, to help you make incremental changes and find out what works and what doesn’t.

The 3 components are:

1. Lifestyle

Why?
Lifestyle factors such as occupation, time spent sedentary and choice of commute affects the non-exercise activity thermogenesis (NEAT) component of you total daily energy expenditure (TDEE). NEAT accounts for 6-10% of TDEE in individuals with a mainly sedentary lifestyle (e.g. Office workers) and for 50% or more in highly active subjects1(e.g. Construction workers).

This component consist of suggestions on how to integrate more activity into your daily life. For example, taking the stairs instead of the lift.

2. Diet

Why?
You can’t exercise a bad diet, unless you’re an elite athlete. For normal human beings like us, who can’t spend the entire day exercising, it’s much easier to create a calorie deficit by modifying our diet.

This component consist of suggestions and challenges for you to explore different ways you can create the required deficit and experiment with new dietary alternatives.

3. Exercise
Why?
Exercise, especially resistance training, helps preserve lean muscle mass and promote fat loss when restricting calories2. It also helps improve insulin sensitivity, increase bone density, and have been associated with improved mental health and sleep quality3.

This component emphasizes resistance training using both weights and body weight.

references:

1 von Loeffelholz C, Birkenfeld A. The Role of Non-exercise Activity Thermogenesis in Human Obesity. [Updated 2018 Apr 9]. In: De Groot **, Chrousos G, Dungan K, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279077/
2 Thomas M Longland, Sara Y Oikawa, Cameron J Mitchell, Michaela C Devries, and Stuart M Phillips. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. American Journal of Clinical Nutrition, January 2016 DOI: 10.3945/ajcn.115.119339
3 Phillips S. Resistance exercise: good for more than just Grandma and Grandpa’s muscles. Appl Physiol, Nutr Metabolism. 2007;32(6):1198–1205

 

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3 Things To Do Before You Begin:

1. If your phone does not already have one, download a pedometer and track your steps:
For example, Runstatic steps:
iOS:
https://itunes.apple.com/us/app/runtastic-steps-walk-tracker/id893528604?mt=8 Android: https://play.google.com/store/apps/details?id=com.runtastic.android.me.lite&hl=en_SG

2. Download a weight tracker to track your weight trend.
Our weight fluctuates daily but what is more important is the direction
that it is trending.

We might be disheartened by overnight increases in weight, however we need to remember big changes don't happen over night.

Having the data to show your efforts are working in the long run will be beneficial for your mental health and motivation.

iOS - https://itunes.apple.com/sg/app/happy-scale/id532430574?mt=8 Android - https://play.google.com/store/search?q=libra&c=apps

3. Keep a photo log of what you eat for the first 2 weeks

Photo food journals have shown to be an accurate tool for tracking nutrient
content of meals4.

A visual food journal will help you develop a better understanding of your diet and portion sizes. This is necessary to find ways to improve on it and provides you with a reference tool for calorie estimation.
If it goes into your mouth, take a photo of it. You can use your phone camera app or an app like MyFitnessPal

references:
4 Food photography II: use of food photographs for estimating portion size and the nutrient content of meals. M. Nelson, M. Atkinson, S. Darbyshire Br J Nutr. 1996 Jul; 76(1): 31–49.

 

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Link To the program

 

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Hope someone fInds this helpful.

if you any questions please ask and check out my other guide

https://guavarilla.wordpress.com/2018/08/12/fitness-guide/

 

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Today’s workout prescription:

easy:
walk for 30mins or 4000 steps
10 push-ups accumulated
10 bodyweight squats accumulated

medium:
moon salutations



hard:

burpee and crunches ladder
1. 10 burpees, 10 crunches
2. 9 burpees, 11 crunches
3. 8 burpees, 12 crunches
4. 7 burpees, 13 crunches
5. 6 burpees, 14 crunches
6. 5 burpees, 15 crunches
7. 4 burpees, 16 crunches
8. 3 burpees, 17 crunches
9. 2 burpees, 18 crunches
10. 1burpees, 19 crunches

cash out: 20 burpees

 

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today's workout prescription:

easy:

2 km walk OR 8 km cycle OR 500m swim

medium:

8 sets of:
8 lunges 8 squats 8 pushups 8 crunches [no rest between exercise]
walk for 2 mins between sets

hard:

10 sets of:
deconstructed burpees
10 pushups
10 squats
10 tuck jumps

rest between sets: time taken to take 30 breaths. try to regulate your breathing! the slower you breathe means more time for rest!

 

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Today’s workout prescription:

for all levels:

Break up and scaled as needed. You do not need to do the reps unbroken.

20 body weight squats

20 hand release pushups
https://www.t-nation.com/training/tip-do-the-hand-release-push-up/
20 crunches

20 reverse leg raise
https://www.muscleandfitness.com/exercise/workouts/leg-exercises/reverse-leg-raise/
You do not need to do the sets unbroken. For example:

5 squats
5 push-ups
5 crunches
5 reverse leg raise
X 4 sets

easy:




medium:

3 sets of each






Hard:

5 sets of:
400m easy run
Walking lunges 20 steps
Paused pull-ups: as many reps as possible
Pull to the top, descend till your arms form a 90 dev, pause one breath slowly lower to a dead hang. Repeat. Cut the set once your form breaks down.

 

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Today's workout prescription:

For all: active rest!

Go for an hour bike ride or stroll.

 

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Today's workout prescription:

For all:

For the following exercise focus on the quality of movement, do not rush it.

Tea cup drill, AMRAP 30 second each side



Cossack squat AMRAP 1minute, start with the 4 point cossack squat if this is your first time doing it




Easy:

10 push-ups

Walk 100m or 100 steps or 10 count of 4 jumping jacks

10 alternating reverse lunges



Walk 100m or 100 steps or 10 count of 4 jumping jacks

10 door frame rows per side [total 20]



Walk 100m or 100 steps or 10 count of 4 jumping jacks

x 3

Medium:

This must be done in sequence:
50 burpees
50 situps
50 pushups
50 jumping lunges
50 count of 4 jumping jacks
Run/Walk 1km

Hard:

20 burpees
20 crunches
20 count of 4 jumping jacks
Run/Walk 400m

20 moving burpees



20 leg raise

https://www.youtube.com/watch?v=JB2oyawG9KI

20 count of 4 mummy jacks

https://www.youtube.com/watch?v=RPoojWkAZuk

Run/Walk 400m

20 burpee jack

https://www.youtube.com/watch?v=034UZKZjFkk

20 around the world

https://www.youtube.com/watch?v=5DewTjmsoms

20 count of 4 metabolic jacks

https://www.youtube.com/watch?v=F4Dk-BxO76E

Run/Walk 400m

 

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For all:



walk 2km or bike 8km or swim 500m

easy: do a total of 10 push-ups, 10 squats, 10 inverted rows

medium: amrap push-ups, pull ups and squats

hard: 100 burpees for time

 

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Today’s workout prescription:

for all:

amrap 1 min each side teacup drill
amrap 30 second each side reverse lunges

1 pull-up
2 push-ups
3 squats
2 push-ups
1 pull-up

easy: repeat 5 times

medium: repeat 8 times, between each set run/jog 400m

hard: repeat 8 times, between each set run/jog 400m and do 5 burpees

 

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Today’s workout prescription

hills!
Find a hill will a medium incline.

for all:
20 push-ups
20 crunches
20 burpees
20 lunges
20 squats
10 fire hydrants each side


easy: brisk walk up and walk down x5

medium and hard:
stride up at an hard but sustainable pace, it should be an 80% effort, at the top do 10 lunges each side, walk down