![]() ![]() To get the most out of your training, you should be following these training principles: 1. Must Read: Dear Beginner, Please Stop Making These 10 Fatal Mistakes Training Principles For Optimal Results Cardio can be done on treadmills, rowers, Stairmasters, bikes, or even outside! From weeks 7-12, you will be performing a 10-15 minute HIIT (high-intensity interval training) cardio session post-workout. For the first six weeks, you will be doing a 30-minute LIIT (low-intensity interval training) cardio post-workout. Other than weight training, you will also be doing cardio throughout the 12 weeks. During the second half of the program, you will switch to the Arnold split. In the first six weeks of the workout plan, you will be performing a push/pull/legs workout split. In this program, you will work towards improving your muscle mass, conditioning, endurance, and stamina. The 12-week beginner workout plan will introduce you to a range of gym equipment and functional exercises. Now, the fun part of the training program, the actual workout plan. The 12-week diet plan to get you shredded: Meal 1Īlso Read: 10 Gym Terms Every Beginner Needs To Know 12-Week Beginner Training Program This will ensure you are maintaining a high metabolism rate which will help you burn calories all day long. You will be eating six small meals throughout the day. Let’s dive into a good diet plan to start your transformation program. By switching your meals too often, you end up leaving gains on the table. You need to give your muscles enough time to adapt and make the most of the nutrients you are feeding them. Your daily macronutrient (carbs, protein, and fat) needs will depend on your current weight and transformation goal.Īs a beginner, you do not need to change your diet every week. Until you replenish your muscles with the right fuel, you should not expect to see the desired results. Lucky for you, we are providing you with a transformation program to get you started on your journey! 12-Week Beginner Diet ProgramĪ good diet is one of the most important parts when it comes to seeing progress. According to studies, being physically active has been shown to have many health benefits, both psychological and physiological. It is, in fact, one of the best things you can do before starting a new year. ![]() A training program or workout plan is something everyone can benefit from!Ĭontrary to what anyone might tell you, having a fitness-related New Years’ resolution is not just wishful thinking. Even lifters who have been working out for several years aim to put on a few extra pounds of muscle mass or trim down their body fat percentage every year. Getting ripped and shredded, getting huge, or just getting in shape is usually one of the top three New Years resolutions for most people, but this does not only apply to people who have never stepped foot inside a gym or dieted. The Holidays are over, the winter bulk is coming to an end, and summer is now just a few months away. A 12-week diet and training program to get conditioned and ripped. ![]()
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