Leaner Stronger Healthier (New and improved SEP 2015)

Plan Details

The Leaner Stronger Healthier (New and improved SEP 2015) routine by Aboviall is a 31 day workout plan. It is a beginner level plan to achieve cutting fitness goals.

Plan Description

--------------------------------------WHY THIS ROUTINE WORKS------------------------------------- ... Read More

--------------------------------------WHY THIS ROUTINE WORKS------------------------------------- Statistics prove that the ideal reps for cutting is between 8 and 10 reps. Any more than that the weight is too light and you are just creating an endurance for that weight. (Excluding calves and forearms). Moderate weight that you can only rep 8-10 times if you can do 2 reps more then what is asked then you need heavier weight. In this routine you will be cutting the fat and toning your muscles without over training or causing your muscles to fail. Doing this will maximize calories burned and fat loss. PLEASE DO NOT EXCEED THE WORKOUTS IN THIS ROUTINE. Rest is essential in all workouts, however in cutting you get only 60-90 seconds of rest making this routine fast and full of calorie burning methods. One thing I cannot stress enough is proper form. Use proper form in each and every workout. Proper form may cause you to be able to lift less weight but you will see more results. -------------------------------------------ROUTINE EXPLAINED------------------------------------------ You will do a warm-up set of the same amount of reps asked each set (8-10) and not record it. A warmup set should be significantly less weight than the set you will actually use for the workout. Wait about 30 seconds then do your first set of moderate weight for the amount of reps required no more no less. The weight should not be changing every set. You should have a weight that you can only do the amount of reps required if you feel like you can do 2 more than required then go heavier until you find a weight that you can only do that amount required. Stay at that weight for the rest of the sets unless you cannot complete the set. This will help you understand how much weight you will need in the future. EXAMPLE: If you bench with 40lbs dumbbells for 8 reps but you feel like you could get 10 so you go up to 50lbs so now you’re on set 2/3 you do it and get all 8 it feels good. You move to set 3/3 and you can only get 6 with good form. Drop back down to 45lbs finish that set. So next time you know that you'll start with 45lbs. ----------------------------------------------------CARDIO----------------------------------------------------- The cardio of this entire routine will be done as High Intensity Interval Training (HIIT) you give it 100% for 30sec-60sec no slowing down. Then slow down for 60sec-120sec until your heart rate slows/ breathing calms. Repeat this for the full 30min. By the end of this 5 weeks try to get to 60sec at 100% then only 60sec slow down. Then repeat for full 30min. You'll be surprised by your results in fat loss. PLEASE DO NOT OVEREXERT YOUR SELF. IF YOU FEEL DIZZY, LIGHT HEADED, PAIN OR OTHER ABNORMAL DISCONFERTS. STOP IMMEDIATELY GET WATER SIT DOWN AND LET SOMEONE KNOW ABOUT YOUR ISSUE. However you may feel some slight light headedness as you are doing intense cardiovascular workouts but do not push yourself too much just do the best you can do if you have to stop in order to prevent discomforts that is recommended. But once you feel better continue on. --------------------------------------------------NUTRITION-------------------------------------------------- To find your fat percentage I recommend buying a digital caliper. But if you want to find out now you can get pretty close by searching Body Mass Index (BMI) Calculator and enter the required information. FEMALES You will be working out with weights, yes I know it seems like you will get big and bulky. But trust me with this routine you will not. You will simply get that sleek sexy body many girls want. Average Fat 13% - 29% Obese Fat 30% + MALES This routine will not tear down those muscles you've been working for but will eliminate that fat that hides your muscles underneath. Average Fat 10% - 24% Obese Fat 25% + With fat one pound equals 454 grams (decimal places aside, this is a fact). Fat has nine calories per gram. Human fat tissue is approximately 87% lipid. So therefore fat tissue has approximately the calorific energy of 395 grams of pure fat (454 grams x 87%), that is 3,555 calories (395 grams x 9). 1 pound fat = 3555 calories Fat: 1 gram = 9 calories Protein: 1 gram = 4 calories Carbohydrates: 1 gram = 4 calories Alcohol: 1 gram = 7 calories Basal Metabolic Rate (BMR) Is how much your body will burn just based on your metabolism. You can do this by searching BMR calculator and inputting your information. EXAMPLE: Male, weight 155 height 5'10 age 23, 1764 calories Female, weight 155lbs height 5'10 age 23, 1550 calories ON MY ROUTINE This is a 6 days a week routine it is asking a lot from you so you have to give back by adding the correct amount of calories. Males will +1100cal Females will +1000cal For losing weight Average -2lbs a week -500cal Obese -3lbs a week -1000cal DAILY INTAKE AVERAGE MALE Protein 0.80 grams: Per body weight pounds Carbs 1.8 grams: Per body weight pounds Fat 0.4 grams: Per body weight pounds. EXAMPLE WITH A 155LBS MALE Protein 124 grams x 4 calories = 496 calories Carbs 279 grams x 4 calories = 1116 calories Fat 62 grams x 9 calories = 558 calories Male= 2170 calories/day DAILY INTAKE AVERAGE FEMALE Protein 0.75 grams: Per body weight pounds Carbs 1.5 grams: Per body weight pounds Fat 0.3 grams: Per body weight pounds. EXAMPLE WITH A 155LBS FEAMLE Protein 116.25 grams x 4 calories = 465 calories Carbs 232.5 grams x 4 calories = 930 calories Fat 46.5 grams x 9 calories = 418 calories Female= 1813 calories/day OR YOU CAN GET THE MAXIMUM ALLOWED BY TAKING THE BMR ADD IN MY ROUTINE, SUBTRACT THE WEIGHT LOSS. Male (155lbs): 1764 + 1100 - 500 = 2364 calories/day Female (155lbs): 1550 + 1000 - 500 = 2050 calories/day DAILY INTAKE OBESE MALE Protein 0.75 grams: Per body weight pounds Carbs 1.5 grams: Per body weight pounds Fat 0.25 grams: Per body weight pounds. EXAMPLE WITH A 155LBS MALE Protein 116.25 grams x 4 calories = 465 calories Carbs 232.5 grams x 4 calories = 930 calories Fat 38.75 grams x 9 calories = 348.75 calories Male = 1743 calories/day DAILY INTAKE OBESE FEMALE Protein 0.70grm: Per body weight pounds Carbs 1.2grm: Per body weight pounds Fat 0.2grm: Per body weight pounds. Protein 108.5 grams x 4 calories = 434 calories Carbs 186 grams x 4 calories = 744 calories Fat 31 grams x 9 calories = 279 calories Female = 1457 calories/day OR YOU CAN GET THE MAXIMUM ALLOWED BY TAKING THE BMR ADD IN MY ROUTINE, SUBTRACT THE WEIGHT LOSS. Male 1764 + 1100 - 1000 = 1864cal/day Female 1550 + 1000 - 1000 = 1550cal/day During the cutting cycle you will lose 0.75lbs of muscle for every 3lbs of fat if you follow the proper diet. So as you can see my diet gives you the majority of the calories you need but stops shy of your daily amount by approximately 100 - 200 calories. This is so you have a little bit of play but not too much this will let you go slight above my recommended diet and still be within your weight loss calories and to let your self have that little extra treat that always feels good to eat after you've been working so hard. ----------------------------------------------------NOTES------------------------------------------------------ If you do not have an indoor pool (during winter) or you are a poor swimmer you can switch the swimming with the indoor bicycle. Swimming is the best for fat loss so if you can swim then I recommend not skipping out on it. You can add in a warm-up set before each workout to prepare your muscles for the sets. I recommend performing 1 warm-up set before each type of exercise. Drink plenty of water but not too much while performing this routine. Drinking water helps keep up your metabolism and hydrate your body/muscles. This routine can be repeated until you reach the desired body weight or size. To maintain your beautiful physique do my endurance routine it will keep you in great shape and you can eat normally again. PLEASE ONLY RATE MY ROUTINES IF YOU HAVE COMPLETED THE LESSON OR YOU ARE IN PROGRESS.