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The basic plan is to combine the synergy of the four quadrant for your own specific individuality. We first measure our starting point using a tape measurer to record our measurements, and a simple ruler or inexpensive body fat calipers to record our body fat levels. Next we choose our individual plan based on our unique exercise history, experience level, age and goals. Next we can choose either to follow the basic 3 month 3 phase plan given in the program (with options in the plan for training at home with little equipment), or if we are experienced enough we can modify that structure with the information in the chapter "How To Put Together Our Workouts" on page 169. Examine the exerpts and table of contents below:
An average person that “needs to lose weight” may generally expect to:
After 1st Month
Loss Of Inches
Weight Loss of up to 8 pounds (body fat loss even more as lean is gained)
Improvement in Aerobic Capacity and Cardiovascular efficiency
Increase of metabolism boosting muscle
Strength Gains Of Up To 20%
Improved Muscle Definition
After 2nd Month
Body Fat loss continues
Visual Positive Changes In Body Shape
Improvement in Aerobic Capacity and Cardiovascular efficiency
Increase Of Fat Burning Muscle
Faster Metabolism
Strength Gains Continue
Better Self Image
After 3rd Month
Body Fat loss continues at a faster rate
Increased visual positive changes in body shape
Continued increase of fat burning muscle
Further improvement in aerobic capacity and cardiovascular efficiency
Faster metabolism
Strength gains continue – up to 60% more than at start of program
Noticeable reversal of Sarcopenia
Stronger joints
Improved blood pressure
Improved Insulin sensitivity
Reduced chances of developing negative age related conditions
Here is where we lay down the entire plan for fitness. The Plan for the synergistic Fitness Quadrant system is completely structured, but it has 2 paths. For those of you who find it simpler to just follow a predefined plan then you can follow the Calculated Timelines that follow. Some of you who are either already advanced or just very creative may decide to put together your own customized routine with the instructions that follow.
In a yearly Timeline we look at 4 complete cycles. As we zoom in on our yearly timeline, we see that a complete cycle is performed in 3 months, or 13 weeks. This basic interval has been known to provide the time frame for cycling different types of training for successful transformations, but varieties of this time structure should be explored. We break it down to every 4 weeks of a Muscle Building cycle, a Shape Training cycle, and a Fat Loss cycle. Then we look at weekly, next daily, then finally hourly Timelines. It is an aspect of zooming in along our timeline.
Here is what you will get when you purchaseThe Fitness Quadrant book. Following is a list of the Table Of Contents from this section of The Fitness Quadrant book:
The Plan…………………………………………………………………………….…..46
Full Body…………………………………………………………………………………....47
Split Routine………………………………………………………………………….......…48
Fat Loss – 2 Steps: Release Stored Fat and Burn It…...………………………......……48
What
Results Can We Realistically Expect?…………………………………………….48
After 1st
Month………………………………………………………………………..…...49
After 2nd
Month………………………………………………………………………...….49
After 3rd
Month………………………………………………………………………...…..49
The Time
Lines……………………………...……………………………………………....50
Fitness
Quadrant Yearly Timeline…………………………………………………….…..50
Fitness
Quadrant 13 Week Timeline………………………………………………...…....50
Fitness Quadrant 3 Phase Timeline………………………………………………….…....51
Fitness Quadrant CARE Timeline…………………………………………...………….....52
Optional: Fitness Quadrant Acclimation Raise Metabolism
3 Week Timeline……………..……………………………...53
Week 1………………………………………………………………………………….....….53
Week 2………………………………………………………………………………….....….54
Week
3………………………………………………………………………………….....….57
Fitness Quadrant Add Lean/Muscle Timeline.......................61
Week 1………………………………………………………………………………….....….61
Week 2……………………………………………………………………………….....…….64
Week 3……………………………………………………………………………….....…….67
Week 4……………………………………………………………………………….....…….71
Fitness Quadrant Shaping Timeline.....................................75
Week 5………………………………………………………………………………….....….75
Week 6……………………………………………………………………………….....…….80
Week 7……………………………………………………………………………….....…….86
Week 8………………………………………………………………………………….....….91
Fitness Quadrant Fat Loss Timeline…….........................………….....……96
Week 9…………………………………………………………………………….....……….96
Week 10…………………………………………………………………………........……...100
Week 11………………………………………………………………………….........……..105
Week 12……………………………………………………………………...……......……..111
Week 13…………………………………………………………………………….........…..117
Sequencing The Quadrants…………………………………….…...………….118
Sequencing To Have Fuel To Burn During Exercise………………………...……….....118
A To-Do List: Use The Timeline Of Daily Events For Success……………………..…120
A Daily Fitness Related To-Do List……………………………………………………....121
Basic Example…………………………………………………………………………..........121
Stimulate Metabolism Frequently Through Your Day……………………………….….121
Blood Sugar Leveling For Fat Loss:………………………………………...……...……..122