Body for Life – BP 3

Expect adversity and be prepared to transform obstacles into energy

Honour self promises

Harness the power of positive pressure by embracing challenges

Focus on progress not perfection in order to build confidence

Practice universal law of reciprocation

Body For Life – BP – 2

4 – Daily Progress Report & Schedule

Weight train intensely for no more than 46 minutes ,3 times per week Mon, Wed & Fri. Perform 20 minutes of aerobix exercise on an empty stomach three times a week: Tue, Thu and Saturday. Have Sunday off.

Alternate training the major muscles of the upper and lower body. IE First week: Upper Body Monday; lower body Wed; Upper Body Fri. Week 2, Mon lower body, Wed upper body, Fri lower body.

2 exercises for each of the major muscle groups of the upper body – inc chest, shoulders, back ,triceps and biceps. For lower: quadriceps, hamstrings and calves. Train abdominal after lower body.

Select once exercise for each muscle group and conduct five sets starting with a set of 12 reps ,then increase weight and do 10 reps add more weight and do 8 reps, add more weight and do 6 reps. Then reduce weight and do 12 more reps and then immediately go to another set of 12 resp of another exercise for that muscle group.

On al llifts use a cadence of two seconds say I am building my body for life to lower the weight and one second say Body for life to lift and hold in the top and bottom positions for a count of one.

For each muscle group ,rest for one minute between the first four sets. Then complete the final two sets with no rest in between. Wait two minutes before moving on to your next muscle group. Compleet thsi pattern five times for the upper body training experiecne and four times for the lower bosy training experience.

Follow the Intensity Index pattern and push yourself to reach higher every week.

Always plan your trainign beforehand. Plan what time you are going to exercise ,which particualr exercise you’ll be doing, how much weight you’l lbe lifting and how long it will take for you to complete the session. Alos keep accurtate records using trinaing for life (pp175-187)

Eat six smal lmeals a day one every 2-3 hours

Eat a portion of protein and carbohydrates with each meal

Ass a portion of vegetables to at leas ttwo meals a day

Remember portion size

Consme one tablespoon of unsturated oil daily or three portions of salmon per week.

Drink at least 10 cups of water per day

Use performance nutrition shakes if necessary to make sure that your are consuming optimnal levels of required nutrients

Plan your meals in advance and record what yo ueat using progress chart

Plan your grocery list

Once a week, on your free day, eat whatever you want

Body For Life – BP – 1

Journalling ,i ncase I lose my journal:

1- Crossing the abyss

Decide to change

identify reasons to change and write them down

Focus on future vision

Dream of what you would like to achieve in 12 weeks

Transform 5 of these dreams into goals by giving them a deadline, a way to measure them, and writing them down

Identify three unauthorised patterns of action that may hold you back and write them down

Identify three new patterns of action that will help you reach your goals and write them down

Read what you’ve written first thing in the morning and again at night each and every day of your 12 week program

2 – Mthys

You must train with weights to change your physique

If you exercise, it matters even more what you eat

Resistance exercise helps lean and toned bodies

People of all ages should be weight training

Muscles grow while your resting and recuperating

High intensity effort produces the best results

Eating six nutritious meals a day is the right way

Overeating is a natural instinct

People are becoming fat from carb overdose

You should count portions not calories

Studies show we need to take supplements

Your body needs more water than it is telling you

There is no such thing as eating perfectly