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Thursday, 19 April 2012 17:00

Friends don't let friends get FAT by: JAM

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A friend of one of my virtual training clients in Los Angeles recently reached out to me about signing up for personal training sessions to help her lose some weight that she recently put on. Currently living in New York, I am unable to physically train her, and virtual sessions are only available to clients I've already trained in person. So, I had a chat with her on the phone to gather some information to create a basic program for her to manage on her own at home.


Use this 3 week program as a basic set of guidlines for yourself if you are in the same boat, hopefully you can gain some benefit and lose some weight too!


THIS PROGRAM WAS CREATED FOR A 30 YR OLD, SEDENTARY FEMALE, WITH NO KNOWN MEDICAL ISSUES AND IS 15 LBS OVERWEIGHT. IF YOU HAVE QUESTIONS ABOUT SPECIFICALLY MODIFYING THIS PROGRAM FOR YOU CONTACT ME VIA EMAIL. This email address is being protected from spambots. You need JavaScript enabled to view it.

"Victoria's 3 Week Plan"

Created: April 21st, 2012
Starting Weight: 152
Reassesment Date: May 12th, 2012
Goal: Lose 8 lbs


CARDIO- (Burn calories immediately to put a dent in all those frappucinos), (keep in mind that every mile walked burns 100 calories).

3-4 DAYS/ WEEK 60 minutes of continuous cardio needs to be performed. Options; walking, jogging, stairs, jump rope, dancing, mini trampoline, bike, swimming,eliptical or a combination of all. (Walking home from work will be sufficient but remember that when you push yourself harder/ do an activity that your body is not currently as used to (i.e, running, jump rope, etc.)- you will burn more calories). 3-4 days/week (9-12 (60 minute) cardio sessions total by May 12th) is my suggestion. However, it’s good if you do more. Extra credit- if you will. (13 or more hours of cardio by May 12.) Take 1 day off (minimum) each week.


STRENGTH TRAINING- (condition muscle so that it becomes more efficient, aka you burn more calories at rest. This is the fastest way to lose weight.(Correct form is very important with this routine as you’ll want to make sure that you are getting the most benefit out of your work. If you have a question about proper form on an exercise or it just doesn’t feel right, ask me about it so we can fix or change your routine accordingly asap). (We’ve decided that 15- 20lbs of books in your book bag will be a sufficient amount of weight for indicated exercises, I.e., "Weighted Reverse Lunge". It is very important that you maintain good posture when you have that book bag on your shoulders; shoulders depressed down and back/ not hunched forward.)



3-4 DAYS/ WEEK perform the strength routine below;

1.) Weighted Stand Ups, 20 reps (from chair/ bed/ low step- the lower the better)

20 Jumping Jax - full extension, make the move as big as possible and maintain a quick speed to increase heart rate/ increase calorie burn)

2.) (Alternating) Weighted Reverse Lunge, 30 reps- 15 on each leg (keep eyes fixed on one spot during these 30 reps to maintain balance, this will help you keep form; remember that your knee should not extend forward past your ankle- it should be directly above your ankle when you lunge down. You’ll know that you have good form if you can see only your toes (not the rest of your foot) when you lunge down. Also, keep your shoulders back in good posture and engage core with deep breaths).

20 Jumping Jax

3.) "Girl" Push Ups- 15 reps (THRUST YOUR HIPS FORWARD TO ENGAGE YOUR ABS! DO NOT ARCH BACK! DO THESE IN A MIRROR AT FIRST TO MAKE SURE!) Get all the way down every time!

20 Jumping Jax

4.) Tricep dips- 15 reps keep your back close to the ledge you place your hands, keep your elbows in/ narrow and pointed back to ensure you are isolating your triceps)

20 Jumping Jax

5.) 60 second knelt plank, (THRUST YOUR HIPS FORWARD AND DO NOT ARCH YOUR BACK!)

20 Jumping Jax

REPEAT ALL THIS 4 TIMES!!!!!!! NOT 2, NOT 3...FOUR!!!

 

Note To Victoria:
Your goal is to consume no more than 1400 calories/ day. It is science that you will lose weight on a day that you do not eat more than 10 calories per pound of total body weight. This means try to eat good foods, whole foods that you have to take time to prepare, not foods packaged with tons of preservatives. Best foods are those that still look the way they did when they were grown on a tree or from the ground. The rule is that "if it wasn't here 150 years ago, it's probably not your best option". Also keep in mind that every time you have to eat or drink something you are making a decision, that decision will do one of two things, bring you towards or away from your goal. Which way will you go? Consistent steps in the right direction will bring you to reach your goal and even surpass it in the shortest amount of time, be proud of what you do ( and don't do).

*keep in mind that 3,500 calories=1 lb.

Your body burns about 1000 calories everyday just by being alive; blood circulation, breathing, blinking, digesting, etc.

With the lifestyle that you have, you burn (about) an additional 500 calories with walking around the house, a few steps, getting dressed, pushing the kids around, etc.)

With cardio or strength training (almost) everyday you will burn (about) an additional 500 calories.

Ok, so your body will be burning about 2000 calories everyday for the next 3 weeks.
Your goal is to eat no more than 1400 calories/ day.

2000-1400=600 (calories), that means your goal is to have a "deficit" of 600 calories everyday/ "Calories in VS. calories out".

600 (calories) X 7 (days)=4,200 (calories). Since there is 3,500 calories in a pound, if you maintain a deficit of 4,200 calories/week you will lose a MINIMUM of 5 pounds in 3 weeks.

To increase your deficit you either; consume less calories, burn more calories, or both.  The "Move more, eat less." rule. Do not starve yourself and eat anything less than 1,200 calories, it will cancel out all your hard work in the end.

The first 3 days will be the most difficult mentally, then you should start feeling good about it. If you feel like you want to have a breakdown just think of why you want to do this. What will it do for you if you reach this goal?
Ideas for extra credit, IN ADDITION TO YOUR CARDIO AND STRENGTH TRAINING ROUTINE (included below) if you want.

http://www.youtube.com/watch?v=CsP9lsaKeok

http://www.youtube.com/watch?v=5UC0DGQSTPg&feature=relmfu

http://www.youtube.com/watch?v=ZVw8HdK-RBw&feature=channel&list=UL

For healthy meal planning ideas, check out Body by JAM partner and friend, Crystal's food blog; crystaldkane.blogspot.com
OR buy my mom's book for 30 days of detox! www.desertdetoxdiet.com

 

Readers, keep me posted with your progress!

-JAM

http://www.facebook.com/jamie.a.murphy

Twitter: @bodybyjam

This email address is being protected from spambots. You need JavaScript enabled to view it.

JAMtv: http://www.youtube.com/user/JamieAlexandraMurphy?feature=mhee 

Read 3359 times Last modified on Sunday, 22 April 2012 21:45

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