Men’s Program

First and foremost whenever starting a new health regimen, explain your plan to start this program to your physician to ensure you are cleared to do this kind of program.

Give yourself a minimum of 2 hours each day for these routines. Always remember, form over everything – this is not a race.

Catch your breath and watch your heart rate; then continue to the next exercise. Do not take too long of a break; push yourself and keep going.

These moments will determine how well you complete the program and have a successful transformation. Always remember, no pain no gain.

Be sure to always stretch areas of work before beginning as well as stretching once more at the end of each routine. Stretching is vital in restoring sore muscles.

How heavy should your weight be to start a movement? Your starting weight should always be moderate for your level. If the first set is too hard then it’s too heavy. Go lower in weight to begin.

Weights that are too heavy for you will result in incorrect form which leads to injury.

Please do not weigh yourself everyday. Your meal intake and body’s natural processes will cause your weight to fluctuate on a daily basis.

You only need to weigh yourself before you start the program and every 4 weeks following each weigh in. You will weigh yourself at the end of your program as well.

This may be difficult to do but stay away from the scale! Weighing yourself will deter your focus and drive. You are setting yourself up for failure.

DO NOT DO THIS! Remember your mental wellbeing and focus is very important with staying on track. Anything that will have a negative impact on your mind should not be done often.

Measuring your waist and other body parts should occur before you start the program and every 2 weeks following. Finally at the end of the program will be your final measuring.

And remember, be sure to refuel your body within 30 minutes of the completion of each workout.

Results are made from organization, consistency, hard work, and motivation. Now let’s get to this transformation!

Warm up – pick 1 of the following:

A. 15 minute run
B. Stair master level 5-7 for 15 minutes (try not to hold railings)
C. Treadmill with incline at 8 and speed at 3.0 (try not to hold railings) for 15 minutes