Glo Up 12 Week Toning Workout Program

Glo Up 12 Week Toning Workout Program

If you're looking to develop your cardiovascular function and tone your body check out this 12 week program. Ladies and gentlemen can participate in this program and get a workout in. Remember this takes dedication, you will see results with 12 weeks of hard work and discipline. Just remember every day you can get better because the Glo Up Never Stops.

For the aerobic training, you will start off with intensity in HIIT cardio. You will be doing all cardio training last because you actually burn more fat during training and are more efficient during this period. Here are some examples of aerobic training exercises.

·         Interval treadmill training for 30 minutes.

·         Elliptical training for 30 minutes

·         Swimming exercises for 30 minutes

·         Cycling training for 30 minutes

For the aerobic training, If you can, do 2 sessions a day of 30 minute aerobic training working 4 days a week with a rest day in the middle of the week. 

 

Strength Training

When it comes to the strength training, my plan is to have the client focus on reps rather than the amount of weight. There really isn’t much need to go up in weights. The focus of each strength training day will be a full body workout rather than split training. I plan on strength training 4 days a week as well with a rest day in between those days. Rest 60 seconds between each set. The reps will range from 10-12. I want to start the client at 10 reps and increase the reps as the program continues.

For Abs, I want the client to do a series of 5 abdominal exercises for 30 seconds each. Here is a list of exercises.

 

·         Russian Twists

·         Planks

·         Half Boat Crunches

·         Leg Raises

·         Side Planks

·         Medicine Ball Sit Up

·         Cycle Crunch

 

Day 1:

Barbell Squat 5 x 10-12 reps

Standing Calf Raises 5 x 10-12 reps

Barbell Rows 5 x 10-12 reps

Inclined Dumbbell Bench Press 5 x 10-12 reps

Shoulder Press 5 x 10-12 reps

5 Abdominal Exercises

Day 2:

Leg Press 5 x 10-12 reps

Seated Calf Raises 5 x 10-12 reps

Cable Rows 5 x 10-12 reps

Inclined Dumbbell Fly 5 x 10-12 reps

Front Raises 5 x 10-12 reps

5 Abdominal Exercises

Day 3:

Rest

Day 4:

Dead lift 5 x 10-12 reps

Single Leg Calf Raises 5 x 10-12 reps on each side

Wide Grip Lat Pull Down 5 x 10-12 reps

Dumbbell Bench Press 5 x 10-12 reps

Side Lateral Raises 5 x 10-12 reps

5 Abdominal Exercises

Day 5:

Leg Extension 5 x 10-12 reps

Leg Curl 5 x 10-12 reps

One Arm Dumbbell Row 5 x 10-12 reps on each side

Pushups 5 x 15

Bent Over Low-Pulley Side Lateral 5 x 10-12 reps

5 Abdominal Exercises

Nutrition

The objective of this program is to lose fat and tone your body. In order to do that we are working to develop lean muscle and burn fat. The macronutrient balance changes per different period of the training. That will be discussed for each period. If you can, record all the food you intake and if need be make adjustments to your diet. The diet will consist of 1700 calories during training days and 1500 during rest days.

Carbohydrates

Carbohydrates while they create energy can cause weight gain as well. Carbohydrates can break down into sugar and will be stored. To ensure the client has energy for intense exercise they need a moderate amount of carbohydrates. The client needs to make sure that they are eating good carbohydrates. Examples of good carbohydrates are here as listed.

·         Beans

·         Squash

·         Oatmeal

·         Quinoa

·         Sweet Potatoes

·         Bananas

·         Berries

Protein

Protein is essential to build lean muscle. Eating protein stimulates an increase in muscle protein synthesis and suppresses protein breakdown for several hours so that you end up with more lean tissue. Also protein assists in decreasing your hunger while taking in fewer calories so you don’t overeat.  Here are examples of healthy food that possess protein.

·         Spinach

·         Grass Fed Beef

·         Salmon

·         Chicken

·         Peanut Butter

·         Teff

·         Greek Yogurt

Fats

Healthy fats are essential in improving metabolism, balancing hormones, and eliminating constant cravings. Fat is also good for your skin as well. Dry skin and eyes is often caused by a deficiency in fatty acids. Getting adequate omega-3 fats and a variety of saturated fats in your diet can help improve the body’s ability to lubricate effectively. It is essential that even though the member to cut down on fats that she must still eat them. Here is a list of healthy fats.

·         Olive Oil

·         Coconut

·         Dark Chocolate

·         Avocado

·         Almond Butter

·         Nuts

·         Whole Eggs

I have my client plan meals with the 40-40-20 rule. Going by the basic macronutrients protein, carbohydrates, and fats, I will explain to the client their portions, 40% protein, 40% carbohydrates, 20% fats. Of course plenty of water is also necessary. You still need fats in your diet but there needs to be a deficit.