What do you get with a training plan?
Workout #1 : Run
10 push ups 20 air squat Run
10 push ups 20 air squat Run or power walk for 5 min do another 10 push ups and 20 air squats repeat this for 30-60min
Workout #2 : Other
Avoid these products -They increase estrogen levels
Basically an increase in estrogens will cause you to gain fat or make it hard to lose fat. This is what is responsible for “Man Boobs”.
Do the best you can to avoid these products.
Xenoestrogens are foreign estrogens that can be found in hundreds of synthetic materials. Since artificial materials and compounds can have toxic effects on the body, overexposure to xenoestrogens can have harmful consequences and lead to several diseases, health problems and even certain types of cancer. Staying away from compounds and materials that may contain xenoestrogens can reduce the risk of developing health problems related to toxicity. Here's how you can avoid exposure to xenoestrogens.
Avoid heating up food with plastic wrap in the microwave. A Dartmouth University Study showed how plastic wrap heated in the microwave with vegetable oil produced an overabundance of xenoestrogens.
Avoid Plastic Bottles Number 7
The number 7 on the bottom of plastic containers or bottles indicates polycarbonates that often include BPA, or Bisphenol-A. There are rare occasions when BPA is not involved with number 7, but you'd have to check with the manufacturer and trust its claim. It may not be worth the effort unless you`re buying a plastic five gallon jug for water.
BPA mimics estrogen, one of the sex hormones. Too much estrogen disrupts hormonal balances. Women usually experience menopause while men tend to lose vigor. With men, low testosterone is usually the result of too much estrogen. Many breast cancer victims can attribute their cancers to hormonal imbalances.
Men who show high estrogen counts often age more quickly. Accumulating stomach fat is an indication of estrogen displacing testosterone. Prostate problems, including prostate cancer, are associated with sex hormone imbalances. Feminine characteristics in men can become more prevalent with too much estrogen.
For both men and women, the health hazards of estrogen dominance include loss of bone mass and decreased nerve health, possibly leading to dementia. The immune system is depressed, and emotional depression becomes more common. Hormone testing for bio-identical (natural) hormone replacement is the solution for any hormonal imbalance.
Don't eat commercially raised meat products. Some farmers fatten up their livestock with xenoestrogen injections and supplements. While this practice has been regulated since the '80s, it is still in use in the United States
Use other methods of birth control besides birth control pills. Birth control pills are made with a high concentration of synthetic estrogen that can become toxic with long-term use. Use alternative forms of birth control whenever possible.
Refrain from using shampoo made with estradiol. Shampoo that contains estradiol may contain high levels of active estrogen. Check your shampoo bottle label for a thorough ingredients list.
Check the ingredients list of your sunscreen and UV block. Researchers in Europe indicate that certain chemicals found in sunscreen and UV-block products can mimic the effects of estrogen. Five chemicals to avoid include benzophenone-3, homosalate, 4-methyl-benzylidene camphor (4-MBC), octyl-methoxycinnamate and octyl-dimethyl-PABA.
Avoid using products that contain phthalates. Phthalates are commonly found in baby lotions and powders and even some cosmetics. Check the ingredients list to make sure these common household products are free of this potentially dangerous harmful compound.
Say no to herbicides. Use simple, natural solutions for the garden such as vinegar and salt combined with water
Workout #3 : Other
Most of the workout session have videos that demo the exercises.
To view the exercise videos:
Click on the workout for the day. Then click on Exercises and Intervals. Here you will find videos on the exercises. Click on Media to view the videos.
Workout #4 : Custom
The Complete Cold Thermogenesis Guide
Doing this daily will speed up fat loss and recovery
It can enhance athletic performance. That is why Michael Phelps and the other Olympic swimmers train in 50 degree pools. Also Lance Armstrong trains in an industrial size freezer that he had installed in his house.
Notes: COLD THERMOGENESIS (CT)
This should gradually be added to the Leptin Rx reset protocol (not everyone will need this). CT training should be done at sunrise or after dinner.
CAUTION: If you have a serious health condition, please consult a medical doctor before beginning a CT regimen. Immediately stop treatment if you experience light-headedness or a pale pink to white coloration of the skin.
Cold Thermogenesis Benefits:
Lower body fat
Increase hormone levels
Cut food cravings
Kill fat permanently
Strengthen adrenal function
Fix thyroid disorder
Super immune function
Sense of well being and better attitude
Cut visceral fat first
Promote cessation of eating disorders
BEFORE every CT session:
Eat a high fat and/or protein meal
Immediately drink 16-32oz of ice cold water. DO NOT drink more than 32oz.
What you need: skin thermometer, a timer, ice, and a bathroom sink or larger bowl.
Remove make-up or facial products
Get the water between 50-55 degrees
Dunk your face into the ice water and hold as long as you can
Record time and dunk again
Continue for the next two weeks and work your way to using less breaths
DO NOT let your skin temperature fall below 50-55 degrees
Compression Shirt & Ice:
Lay down flat on your back
Place a 20-40 lbs block of ice on your torso (whilst wearing compression shirt)
Try to extend your time 5 minutes a time until you get to 60 minutes
You will notice your skin is pink to cherry read and numb in places
If you can complete the 60 minutes- remove the compression shirt
and place the bag of ice directly on the skin
*Note: If you develop cold urticaria at this time, this is a sign you have high levels of tissue and serum omega six content. Stop the experiment and adjust your diet until you have a blood omega six to three ratio that is below 10 to 1 using a ketogenic paleolithic diet.
When you can tolerate the skin being covered for one hour with pink to cherry red skin you’re now ready for the Cold Tub step!
Full Body Immersion with Ice:
Fill the bathtub with cold tap water
Wear socks, gloves, and a knitted cap to keep the heat in your body
Add 20 lbs of ice to chest and abdomen
When your body is use to the ice you can remove the socks, gloves, and cap
DO NOT let your skin temperature fall below 50-55 degrees
Stay for 45 minutes
Continue daily 2-5 times a week
Full Body Immersion with NO Ice:
Jump into a pool, lake, or hot tub from the neck down
Stay for 10-20 minutes
Pay attention to skin color
Workout #5 : Custom
How To Do A Self Movement Screen
What’s Your Weakness? A Functional Movement Screen May Help Find Out.
How well do you move? It sounds like an easy question—or one that might be answered by your performance on the dance floor. But it's neither. Whether you can perform a deep squat or leg lift, for example, can indicate areas of the body that are tight or weak and show if you're compensating in a way that might be harmful even if you aren't consciously aware of it. That's the philosophy behind the Functional Movement Screen, a tool used to root out those weaknesses before they hamper your sports performance or become full-fledged injuries.
How to do a self movement screen. It can be done and assesed by a Pass or Fail marking scheme. It covers 5 important movement patterns, which are the Deep Squat, In-Line Lunge, Hurdle Step, Rotation, and Active Straight Leg Raise.
Watch this video.
Workout #6 : Other
Testosterone Boosting Protocols are in next weeks training schedule
This is not medical advice and consult a physician before taking any supplements
Workout #7 : X-Train
This may be best on a trainer or indoor spin bike
warm up for 10 min
Spin as fast as you can for 30sec
2 min easy resovery
1 min as fast as you can
2 min easy
1.5 min fast as you can
2 min easy
2 min as fast as you can
2 min easy
1.5 min as fast as you can
2 min easy
1 min fast as you can
2 min easy 30 sec fast as you can
10-20 min easy recovery spin
Workout #8 : X-Train
How many calories should you be eating?
Let’s find out how many calories you need to be taking in to lose weight.
Step 1) Find Your Basal Metabolic Rate (BMR)
English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years)
Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years)
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
A 40 year old male that weighs 200 pounds and is 5 foot 8 inches tall.
To determine height in inches, take the height in feet time 12, then add the inches for your total height in inches.
5 x 12 = 60. Then 60 + 8 = 68 total inches tall.
Men: BMR = 66 + ( 6.23 x 200 pounds ) + ( 12.7 x 68 inches ) - ( 6.8 x 40 years old)
BMR = 66 + ( 1246 ) + ( 863.6 ) – ( 272 )
BMR = 1903.6.
You can also use an on-line BMR Calculator Here
Step 2) Determine Your Daily Calories.
The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure (calories). The only factor omitted by the Harris Benedict Equation is lean body mass. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will under-estimate calorie needs) and the very fat (will over-estimate calorie needs).
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Total Calorie Needs Example
If you are sedentary, multiply your BMR (1903.6) by 1.2 = 2284. This is the total number of calories you need in order to maintain your current weight.
For weight loss, our goal will be 500 calories below this number.
2284 – 500 = 1784
So for the example above, this person should be eating 1784 calories a day.
Find your BMR and write it down here__________.
Now use Harris Benedict Equation to find out how many calories you need to maintain your weight and write it down here_________.
Now subtract 500 from the above number and write it down here________. This is your daily calorie limit.
So, now that we know who many calories you need, let’s go over where those calories should come from.
Workout #9 : Custom
Metabolic Resistance Training
Planned Time: 0:00:00
This is a workout that can be used as a replacement for a cardiovascular session or interval training workout, in the off -season as a harder workout challenge, or when rapid fat loss is desired. It incorporates metabolic “boosts,” or short, explosive cardio efforts after each weight training exercise set.
Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging, cycling or elliptical trainer, then complete the following exercises.
Main Set: Complete the following circuit of exercises 3–5x through. After each exercise, perform 30–60 seconds of explosive cardio, such as a bike, treadmill or elliptical sprint, jump rope, rowing or jumping jacks.
Cool-down: Hold each of the following stretches for 6-20 seconds. If heart rate is high or breathing is diffi cult, complete 3-5 minutes of light aerobic activity prior to the stretches.