GOAL SETTING

Hey there! Again, another warm welcome into the Train Eat Live Bootcamp. I’m so excited to have you here!

Remember, take this info one day at a time. Take the time to do things the right way (instead of a quick fix or trying to rush) and you’ll reap the benefits for life.

Goal setting, this is literally the gap between who you are right now and who you need to become in order to achieve your fitness goals.

The problem? Most people don’t set definitive goals.
Sure, you want to lose 20lbs of body fat and build lean muscle, while improving your health and energy.

Great! That’s definitely something to hold onto.
Visualization - is your most powerful tool. This is how you can really connect and imagine how you want your life to look. When I’m on the phone with a client, I always make sure to dive deeper other than just looks…

How will this impact other areas of your life?

• Work/career
• Personal life
• Current relationships
• Family
• Role model for others
• More confidence in yourself
• And so on…

If you paint the picture of exactly how you want to look, feel, act, the experience you’ll have, everything - then you literally know what you’re aiming and striving for.

Then we can develop the EXACT plan to help you get there.

1) So here’s your first exercise:

Get a pen and paper (bonus points if you go to a park or somewhere out in nature, out of your normal routine) and write down exactly how you want to look, feel, act - what does that future version of you look like?

It's time to get deep.

It can be losing that extra body fat and building muscle all the way to improving your relationship with food and not feeling guilty when you eat something “unhealthy.”

Don’t skip this, most do, and it’s a big reason as to why most get caught in the vicious yo-yo cycle and self sabotage.

TRAINING TO BUILD LEAN MUSCLE

Here’s the secret to spectacular transformations: consistency.

Most make the mistake with their training of going too hard too soon.

Busting their ass in the gym even 6 days per week with tons of cardio and more.

Anyone doing that will link the gym and a horrible taste in your mouth as one. And you’ll get burnout - falling right back into your old habits.

You must approach training with focusing on what matters most. Not only will this get you amazing results, but you’ll save so much time as well. That's how you build lean muscle.

With the following workout routines will incorporate the 3 core principles I touched on in the video training.

Pro Tips:

Schedule your workouts.

Take the time to learn the exercises and start light.

Track your weight and reps lifted in the gym to ensure progress.

STRUCTURE

Monday - Workout 1
Tuesday - Cardio
Wednesday - Workout 2
Thursday - Cardio
Friday - Workout 3
Saturday - Rest / Mobility
Sunday - Rest

Warm Up Routine

Here's the reality, the proper warm-up is crucial. Not just to have an effective workout, but also to prevent injury. And with the motivation you have right now, I wouldn’t want to see you on the bench with an injury for a couple months.

As well, a proper warm-up will give you the confidence to push yourself hard to build lean muscle as opposed to trying to lift weights cold.

Your routine shouldn’t take more than 7-9 minutes and is designed to warm up the entire body. Even if you aren’t working that particular muscle group that day, it’s still best to warm up the whole body before getting started.

Before moving into the warm-up exercises, if you feel cold, I recommend walking on the treadmill, elliptical, or some piece of cardio equipment for 3-5 minutes to get the blood flowing.

Next, perform one round of the following exercises:

Bodyweight Squats - 1 set of 10 reps
Arm Circles - 1 set of 10 reps per arm
Seated Wall Slides - 1 set of 12 reps
Thoracic Twists - 1 set of 8 reps
Supine Leg Hamstring Stretch - 1 set of 8 reps per leg
Cat-Cow Stretch - 1 set of 5 reps
Glute Bridges - 1 set of 10 reps
Wrist Stretch hold - 3 holds for 10 seconds each

MEN’S WORKOUT TO BUILD LEAN MUSCLE

Workout 1 -Back, Shoulders, Triceps, Abs
1) Bodyweight Rows: 3 sets of 6-8 reps (2 mins rest)
2) Seated Dumbbell Press: 3 sets of 6-8 reps (2 mins rest)
3) 1 Arm Dumbbell Row: 3 sets of 4-6 reps (2 mins rest)
4) Cable Facepulls: 3 sets of 10-12 reps (1 min rest)
5) Skull Crushers: 3 sets of 6-8 reps (1 min rest)
6) Roman Chair Knee Lifts: 3 sets of 12-15 reps (1 min rest)

Workout 2 - Legs, Endurance Work
1) Cross Box Step Ups: 3 sets of 4-6 reps (2 min rest)
2) Barbell Romanian Deadlifts: 3 sets of 6-8 reps (2 min rest)
3) Standing Calf Raises: 3 sets of 10-12 reps (1 min rest)
4) Kettlebell Swings: 3 sets of 12-15 reps (1-2 min rest)
5) Yoga Plex: 3 sets of 5 reps per side (30 sec rest)
6) Plank: 3 sets of max holds (1 min rest)

Workout 3 - Chest, Biceps, Shoulders, Abs
1) Incline Dumbbell Press: 3 sets of 4-6 reps (2 min rest)
2) Decline Push Ups: 3 sets of 5-10 reps (2 min rest)
3) Standing Barbell Curls: 3 sets of 6-8 reps (2 min rest)
4) Standing Hammer Curls: 3 sets of 8-10 reps (1 min rest)
5) Bent Over Flyes: 3 sets of 10-12 reps (1 min rest)
6) Russian Twists: 3 sets of 15-20 reps (1 min rest)

WOMEN’S WORKOUT TO BUILD LEAN MUSCLE

Workout 1 – Legs & Shoulders
1) Weighted Hip Thrusts: 3 sets of 6-8 reps (2 mins rest)
2) Elevated Goblet Squats: 3 sets of 4-6 reps (2 mins rest)
3) Seated Dumbbell Shoulder Press: 3 sets of 6-8 reps (2 mins rest)
4) Dumbbell Lateral Raises: 3 sets of 8-12 reps (1 min rest)
5) Roman Chair Knee Lifts: 3 sets of 12-15 reps (1 min rest)
6) Plank Holds: 3 holds for 1-3 minutes (1 min rest)

Workout 2 – Chest Back & Rear Delts
1) Lat Pull Down (Palms Away): 3 sets of 4-6 reps (2 mins rest)
2) Incline Dumbbell Bench Press: 3 sets of 4-6 reps (2 mins rest)
3) One Arm Dumbbell Rows: 3 sets of 6-10 reps (2 mins rest)
4) Push up Variation: 3 sets of MAX reps (2 min rest)
5) Bent Over Dumbbell Flyes: 3 sets of 8-12 reps (1 min rest)
6) Yoga Plex: 3 sets of 5 reps (1 min rest)

Workout 3 - Legs & Arms
1. Dumbbell Box Step Ups: 3 sets of 4-6 reps (2 mins rest)
2. Dumbbell Romanian Deadlifts: 3 sets of 6-8 reps (2 mins rest)
3. Standing Dumbbell Curls: 3 sets of 6-8 reps (2 mins rest)
4. Dumbbell Skull Crushers: 3 sets of 6-8 reps (2 mins rest)
5. Lying Leg Raises: 3 sets of 12-15 reps (1 min rest)
6. Russian Twists: 3 sets of 6-8 reps (1 min rest)

CARDIO WORKOUT

HIIT CARDIO:
After a 3 minute warm-up of low intensity, you’ll be alternating between (I recommend you use the treadmill or elliptical machine for this)

First begin speed walking for 60 seconds
Then jog or sprint for 20-30 seconds
Followed by speed walking for 60 seconds
Back to a jog or sprint for 20-30 seconds
*Keep alternating like this for 15 minutes.

THEN…

• Perform 15 minutes of steady state cardio walking around 4.0 level, as an example (optional)

Then you’re done with your cardio session 🙂 A truly effective session for burning body fat with the combination of intervals and steady state.

(Keep in mind, women might want to avoid the stationary bike, it’ll
pump your legs a lot and may add unwanted size.)

Let’s Not Forget About Walking

Walking should always be the foundation for whether you’re in transformation mode, just living your life maintaining what you’ve created, and for staying healthy.

It sounds so simple, but I think we’re all surprised that most folks aren’t getting near 10k steps per day with driving to work, sitting throughout, then driving back home to the couch.

I love walking for a few main reasons:

You’ll burn calories without ramping up appetite much.
It’s a great time to catch up with friends and family.
You can bump your favorite podcast and/or audiobook.
Relieve stress after a long day and get some fresh air.
Awesome time to think and reflect on life.

So whenever you have the free time, maybe a break during work, after work, after dinner, etc. Take a walk for some extra fat loss.

TRAINING NOTES

Progression:
Once you can do all 3 sets at the top end of your prescribed rep range, you will add 5 pounds to the bar or dumbbells and aim for 3 sets at the lower end of the rep range.

For example:

Workout 1
If you are prescribed (6-8) reps on a given set - your workout progressions could look something like this:

First Set: 45 lbs x (8)
Second Set: 45 lbs x (7)
Third Set: 45 lbs x (7)

Workout 2, you'll try to get 8, 8, 8 with the same weight from your previous workout.

And finally in Workout 3, you should be strong enough to bump the weight UP to 50lbs. Naturally, you'll end up getting 6, 6, 6 at the bottom of the rep range. Then you build back up in a similar fashion.

Intensity:

Choose a weight that you can do for the prescribed rep range while also feeling fairly challenged. You should finish your set feeling like you could do 1-2 more reps with good form. The goal is to STOP before reaching failure while feeling STRONG contractions in the muscle.

Finding Your Starting Weights

If you're new to training or to an exercise in this program, this section will help you select the proper weight to use.

Now here's the thing, finding your starting weights is pretty much trial and error.

Taking the first week to guess and check…

If you need to take the first couple workouts to get used to the weights and exercises, go ahead and do so. Keep in mind, for every 10 pounds you add to the bar (or 5 lb increase on dumbbells) you'll lose about two reps.

Learning proper form, in the beginning, is most important. When doing an exercise, ensure you are feeling the target muscles working.

This may not hold true for all heavy compound lifts, but you should have an idea.

So if, on any given exercise, you cannot feel the target muscles working, consider adjusting your technique.

Always remember, you cannot compromise form. It's okay if your form is a little shaky if you're new to weight training, but the amount of weight shouldn't be the main problem causing this.

If your form is good and the exercise feels easy, move up in weight (without rushing things of course).