Couch to 5K - Fatman to Ironman Series Weight Loss Run Program 5K, 10K By Dr Jeff Banas
11 weeks - $47.95
Total Miles: 24
Total Hours: 1
Total Miles: 24
Total Hours: 1
This program is designed for someone who is looking to get in better shape and drop some weight. At the end off this program you will be leaner, stronger and ready to race in a 5k run event.
Includes examples of daily meals and a complete list of approved foods and foods you should avoid.
Exercise Monday through Friday, off on Saturday, then a short workout on Sundays.
We combine cardio and strength sessions together a few times a week to maximize fat burning. For example: run, do a push ups, a squat, a burpee, then run again). You don’t need a gym membership or any special exercise equipment.
Many of the nutrition, supplement and exercise protocols list here are the same ones Dr Jeff used to lose over 60 pounds and turn from a 270 pound fatman to a 205 seven time Ironman Triathlon finisher.
If you have a question about your training, your diet, you nutrition, no problem, this plan includes a consultation with Dr Banas, just drop him an email and we will set up a time to talk.
This plan includes:
-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
- Cold Thermogenesis Protocols for recovery and enhanced weight loss.
-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)
- Low Thyroid/Metabolism Support.
-What artificial sweeteners to avoid.
-How Poor Sleep can affect weight loss and performance.
-Detailed nutrition and supplement protocols.
-How to find, as use, your fat burning zone.
-Self assessment function movement screen to uncover muscle imbalances and weakness.
-Recovery and self myofasical release sessions.
-How Poor Sleep can affect weight loss and performance.
-Testosterone enhancing supplement protocols-Superhuman food pyramid
Includes examples of daily meals and a complete list of approved foods and foods you should avoid.
Exercise Monday through Friday, off on Saturday, then a short workout on Sundays.
We combine cardio and strength sessions together a few times a week to maximize fat burning. For example: run, do a push ups, a squat, a burpee, then run again). You don’t need a gym membership or any special exercise equipment.
Many of the nutrition, supplement and exercise protocols list here are the same ones Dr Jeff used to lose over 60 pounds and turn from a 270 pound fatman to a 205 seven time Ironman Triathlon finisher.
If you have a question about your training, your diet, you nutrition, no problem, this plan includes a consultation with Dr Banas, just drop him an email and we will set up a time to talk.
This plan includes:
-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
- Cold Thermogenesis Protocols for recovery and enhanced weight loss.
-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)
- Low Thyroid/Metabolism Support.
-What artificial sweeteners to avoid.
-How Poor Sleep can affect weight loss and performance.
-Detailed nutrition and supplement protocols.
-How to find, as use, your fat burning zone.
-Self assessment function movement screen to uncover muscle imbalances and weakness.
-Recovery and self myofasical release sessions.
-How Poor Sleep can affect weight loss and performance.
-Testosterone enhancing supplement protocols-Superhuman food pyramid
Download description file
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Run
Power walk with pushups and squats
Power walk 10 min, the do 20 air squats (just squats but keep you knees inline with you ankles.) Now power walk another 10 min then do another 10-20 air squats. Repeat this for 30 min
Power walk 10 min, the do 20 air squats (just squats but keep you knees inline with you ankles.) Now power walk another 10 min then do another 10-20 air squats. Repeat this for 30 min
Workout #2 : Other
Nutritional and Supplement Protocols
The nutritional and supplement protocols are listed at the end of the training program. Please look at those now. Nutrition is just as important as the training and there are specific nutritional and supplement protocols for Strength, Endurance, Power, Recovery and Race day. You also get a 30 consultation with me as part of this program. When you are ready call or email me and we can set up the consultation so I can answer any questions you may have so you can get the most out of this training plan. Dr Jeff Banas 480-633-6837or drjeffbanas@gmail.com
The nutritional and supplement protocols are listed at the end of the training program. Please look at those now. Nutrition is just as important as the training and there are specific nutritional and supplement protocols for Strength, Endurance, Power, Recovery and Race day. You also get a 30 consultation with me as part of this program. When you are ready call or email me and we can set up the consultation so I can answer any questions you may have so you can get the most out of this training plan. Dr Jeff Banas 480-633-6837or drjeffbanas@gmail.com
Workout #3 : 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.
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.
Workout #4 : 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 ) Example. 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 http://www.bmi-calculator.net/bmr-calculator/ 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.
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 ) Example. 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 http://www.bmi-calculator.net/bmr-calculator/ 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 #5 : Custom
Run Muscular Enhancement
Planned Time: 0:00:00
This is an early season workout designed to strengthen and build running-specific muscles. 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 exercises as a circuit, 4–5x through, with 30–60 sec rest after each set. Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Planned Time: 0:00:00
This is an early season workout designed to strengthen and build running-specific muscles. 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 exercises as a circuit, 4–5x through, with 30–60 sec rest after each set. Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Workout #6 : Run
30 min run or power walk
Workout #7 : Run
10min power walk 5 min run
Planned Time: 0:30:00
Heart zone training Watch this video so you can understan why we having you power walking and not just running all the time. http://www.youtube.com/watch?v=e_o2Tv1TWmI At the end do 20-40 air squats.
Planned Time: 0:30:00
Heart zone training Watch this video so you can understan why we having you power walking and not just running all the time. http://www.youtube.com/watch?v=e_o2Tv1TWmI At the end do 20-40 air squats.
Workout #8 : Run
Jump Rope Intervals Pyramid
Warm up with a 10 min power walk or run. Now jump rope or just jump up and down for 30 sec, stop and rest for 1 min, now jump again for 1 min, rest 1 min, jump again for 1.5 min, rest for 1 min, jump again for 2 min, rest 1 min, jump for 1.5 min, rest 1 min, jump for 1 min rest for 1 min, jump again for 30 sec. Now go for a 15-30 min power walk at your fat burning zone
Warm up with a 10 min power walk or run. Now jump rope or just jump up and down for 30 sec, stop and rest for 1 min, now jump again for 1 min, rest 1 min, jump again for 1.5 min, rest for 1 min, jump again for 2 min, rest 1 min, jump for 1.5 min, rest 1 min, jump for 1 min rest for 1 min, jump again for 30 sec. Now go for a 15-30 min power walk at your fat burning zone
Workout #9 : Run
30 min power walk or run.