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Standard Workout Plans

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Standard Workout Plans

Fat Loss and Muscle Gain Program

We have provided you with a sample fitness template that is easy to follow and includes video demonstrations of each movement so you’re never left in the dark.

 

Those who choose to follow this style of programming will do excellent on any physical component of your entry test.

 

For more immediate fitness results, we can’t recommend Crossfit any higher. Check out the Crossfit section of our website or contact your local Crossfit gym.

 

Workout plan

Ideal time to train: Normally, the day starts with waking up and ends falling asleep. That time-span of ‘awake-ness’ is divided into two segments, in which the training is located in the middle of it. This is ideal time to train, but if you are unable to train in that period of the day, do it when you are able. Also it is important to eat right away after workout, without delay (maybe 15-30 min max).

 

The workout plan consists of combination of Anaerobic trainings and Aerobic (Cardiovascular). The anaerobic exercises are done in 3-4 sets with repetition of 10-15 times, starting with the easiest weights, so that the last set is the most difficult one. That’s mean the last reps you doing always should be by the maximum weight you can lift, even being it 8 reps or less! The rest between sets should be 1-2 min. The ideal cycle of trainings that you are supposed to realize if you wish to get rid of your body fat and get a lean muscles is the following:

 

Monday: Anaerobic workout (up to 45 min) + Cardio workout (30 min)

Tuesday: Anaerobic workout (up to 45 min) + Cardio workout (30 min)

Wednesday: Rest day

Thursday: Anaerobic workout (up to 45 min) + Cardio workout (50 min)

Friday: Anaerobic workout (up to 45 min) + Cardio workout (60 min) + Abs workout (up to 10 min)

Saturday: Rest day

Sunday: Rest day

As soon as you have realized these trainings, the cycle should be repeated using the same rules from the first day…

 

Diet plan

The meal plan, appropriately to the training program, consists of one cycle of 7-day diet and is like the following:

  • Monday:
    • Meal 1: 100g of sausages, 70g of potatoes, 50g any kind of vegetables
    • Meal 2: 200g of chicken breast, 50g of white rice, 50g any kind of vegetables
    • Meal 3: 1 can of tuna, 50g of tomato
    • Meal 4: 5 egg whites, 50g of broccoli
    • Meal 5: 50g of beans, 50g of tomato, 50g of cucumber
  • Tuesday:
    • Meal 1: 2 bananas, 50g of kiwi
    • Meal 2: 250g any kind of fish, 50g of tomato
    • Meal 3: 150g of chicken breast, 50g any kind of vegetables
    • Meal 4: 5 egg whites, 50g of cucumber
    • Meal 5: 1 apples, 1 orange, 1 carrot
  • Wednesday:
    • Meal 1: 30g of nuts, 50g of dark chocolate
    • Meal 2: 250g of chicken breast, 50g of white rice, 50g any kind of vegetables
    • Meal 3: 5 egg whites, 50g of broccoli
    • Meal 4: 250g any kind of fish, ½ lemon
    • Meal 5: 100g of plum
  • Thursday:
    • Meal 1: 100g of sausages, 70g of potatoes, 50g any kind of vegetables
    • Meal 2: 200g any kind of fish, 100g of tomato
    • Meal 3: 50g of beans, 50g of tomato, 50g of cucumber
    • Meal 4: 250g of chicken breast, 50g of broccoli
    • Meal 5: 1 apple, ½ lemon, 1 carrot
  • Friday:
    • Meal 1: 30g of nuts, 50g of dark chocolate
    • Meal 2: 1 can of tuna, ½ lemon
    • Meal 3: 5 egg whites, 50g of broccoli
    • Meal 4: 250g of chicken breast, 50g of pea, 50g of cucumber
    • Meal 5: 50g of beans, 50g of tomato, 50g of cucumber
  • Saturday:
    • Meal 1: 1 banana, 100g of kiwi
    • Meal 2: 300g any kind of fish, ½ lemon
    • Meal 3: 5 egg whites, 50g of cucumber
    • Meal 4: 150g of chicken breast, 50g of broccoli
    • Meal 5: 30g of nuts, 50g of dark chocolate
  • Sunday:
    • Meal 1: 100g of sausages, 70g of potatoes, 50g any kind of vegetables
    • Meal 2: 200g of chicken breast, 50g of white rice, 50g any kind of vegetables
    • Meal 3: 5 egg whites, 50g of broccoli
    • Meal 4: 1 can of tuna, ½ lemon,
    • Meal 5: 2 apples, 1 orange