Trainer Programs for Challenge:
DEANNA'S 10 WEEK PLAN:
My main goal is to change my body composition. I want to increase my muscle mass and loose some fat. The actual weight number isn't as important as the change in muscle to fat %.
I will be strength training 3-5 times per week. I will also be doing cardio 3-4 times per week. I will also be adding nutritional supplements and using the body bugg to calculate my calorie intake and burn.
Week 1-2 I will be doing a split body workout every other day and doing cardio every other day. The type of cardio will depend on the day. Some days I will run or bike and other days I will be doing a 15 min interval.
Week 3-4 I will keep the strength training the same except I will be doing heavier weights on certain body parts some days and other body parts on other days. I will kick up the intensity of the cardio.
Week 5-7 I will switch to a 2 day on 1 day off strength training. I will increase the cardio intervals to 18-20 min.
Week 8-10 I will stay with same strength training. Through out the challenge 1-2 of my workouts per week will be Pilates workouts.
NUTRITIONAL PLAN
I will eat small meals every 3-4 hours and drink plenty of water. I certainly need to cut out empty calories.
SUPPLEMENTS
Multi
antioxidant
calcium
Fat loss
muscle gain.
Maribeth’s 10 week plan
I plan on strength training 2-3 times per week and doing 2-3 days of cardio.
Weeks 1-3: I plan on doing a full body routine to build up some base strength. The rep range will be 10-12. My cardio will be a 25 minutes on the elliptical.
Week 3-6: Switch to full body A-B split 2 days per week. The rep range will be 12-15. Cardio will be 25 minutes on the treadmill.
Week 6-9: A-B Full body workout at 8-10 reps two days per week. 1 day of power/plyometric training. 2 days of cardio 25 minutes on the elliptical.
Week 10-12: Full body circuit training 2 days per week at 15 reps. 3 days of cardio training at 25 minutes.
Nutrition and supplementation plan
Calorie range 2000-2400
I will eat 4-6 small gluten free vegetarian meals through out the day. I will make food daily as to not leave it to chance. Use I will have a “cheat” meal once per week (i.e. pizza). I will drink at least 60 ounces of water daily.
Supplements:
Health:
Multi
Anti-oxidant
Omega 3
Sue’s 10 Week Plan
I will start with Total body Circuit Training 3-5 days per week. I will also do cardio interval training on treadmill or elliptical for 15 – 20 mins 3-4 days per week.
My calorie intake will be between 1500 and 1700 per day, eating 4-5 times per day. My goal is to consume approx. 50% carbs, 30% protein and 20% fat. Someone please tell my husband.
I will be taking APEX Multi, Anti-oxidant, Calcium, Omega 3 and Fat Burn 2.
Kari's Plan
Workout
I am going back to basics just because I know what works best for me:
5 training days a week
day 1 core legs shoulders
day 2 core chest bis
day 3 core back tris
day 4 total body circut
day 5 total body circut
I will also do cardio 3-4 times a week for 20-30 minutes THR 135
My nutrition plan is to eat 1300-1500 calories a day and space my meals out throughout the day and plan my meals ahead so I don't overeat at meal times. I will increase my water intake and cut out all the shots at the bar....I will also avoid empty calories amd increase my protein intake.
The only supplements I will continue to take are
Prenatal
anti-oxident
vitamin c
branch chains 2 before and 2 after workouts
Laurel’s 10 week plan
I plan on strength training 3-4 times per week and doing 2-3 days of interval training.
Weeks 1-3: I plan on doing a full body circuit training with a trainer 3 days a week. My cardio will be a 15 minute interval on the treadmill 3-4 days per week.
Week 3-6: Adding in a 4th day of lifting with rejuvenation 2 days a week consisting of stretching/yoga/massage. Cardio will be an18 minute interval on the treadmill.
Week 6-9: Continuing with the 4 day a week total body circuit focusing hard on tempo and not increased weight at this point, 1 day of strength will be devoted to power/plyometric training. I will do 2-4 days interval training at 18 minutes on the elliptical.
Week 10-12: Full body circuit training 3 days per week at 15 reps. 3 days of interval training at 21 minutes.
Nutrition and supplementation plan
Calorie intake 1600 – Burn 2100
I will eat 4-6 small meals through out the day, 50% carbs 30% protein and 20% fat. Drinking 60oz of water
Apex Supplements:
Health:
Multi
Calcium
Joint Support
Anti-oxidant
Vitamin C
Ergogenic aids:
Resist 1
Fat Burn 2
Anabolic Amino Extreme
Damon’s 10 week plan
I plan on strength training 3-4 times per week and doing 2-3 days of interval training.
Weeks 1-3: I plan on doing a full body A-B split. The rep range will be 12-15. My cardio will be a 15 minute interval on the treadmill 2 days per week.
Week 3-6: Switch to upper/lower A-B split 3 days per week. The rep range will be 8-10. Cardio will be an18 minute interval on the treadmill.
Week 6-9: A-B upper/lower workout at 6-8 reps two days per week. 1 day of power/plyometric training. 2 days of interval training at 18 minutes on the elliptical.
Week 10-12: Full body circuit training 3 days per week at 15 reps. 3 days of interval training at 21 minutes.
Nutrition and supplementation plan
Calorie range 2400-2700
I will eat 4-6 small meals through out the day, 50% carbs 30% protein and 20% fat. I will make food twice per week so I have it with me and not leave it to chance. Use Apex shakes and bars to keep me from skipping meals. I will have a “cheat” meal once per week (i.e. pizza). I will drink at least 80 ounces of water daily.
Apex Supplements:
Health:
Multi
Anti-oxidant
Omega 3
PS Complex
Vitamin C
Ergogenic Aids:
NOX
Volumizer
Anabolic Amino Xtreme
