The next four weeks, you'll make a habit of working out and eating healthy, perhaps for the first time in your life. Every day throughout the program contains a meal plan and that day’s specific workout.
Build Healthy Habits
12 Week Body starts by introducing you to weight training, this helps tighten and tone your body from head to toe. When you add more lean muscle to your frame, your metabolism increases even more. That means you'll burn more body fat, even while at rest. During the first phase of the program you will not do any cardio work, this will ensure your body is adding the muscle, and not using the calories for immediate fuel rather than muscle building.
Nutrition: Weeks 1-4
You should be having a small, nutrition-packed meal every 2-3 hours, eating this way will supply your body with a steady flow of nutrients, which is critical for building shapely muscle. Building muscle will also increase your overall metabolism, this will enable sustainable weight loss! Throughout the plan, you’ll also learn more about the best supplements to use for increased energy, accelerated fat loss, and optimal results.
The First 2 Weeks
The goal is to prepare your muscles for a strength-training program that will also promote muscle growth. Not bodybuilder-quantity muscle, but the lean, toned muscle that'll give your body a chiseled appearance. During these first two weeks, I want you to do 3 sets of 12 repetitions (3 X 12) per exercise, resting 60 seconds in between each set.
The intensity level (i.e. the amount of weight you should aim to lift) should be 60 percent of what you think would be your maximum effort. Your last repetition of the 10 should be difficult but possible to complete with good form.
Changes In Week 3
The third week marks the start of the muscle-building phase. This will continue for the next six weeks and include a variety of exercises and training variables at each stage. Though your sets will stay at 3 in this phase, your reps will fall to 10 (3 X 10). That's because I want you to go a little heavier, this time 80 percent of your maximum effort. Bear in mind that your max may have increased after two weeks of training. Your last repetition of the 10 should be difficult but not impossible to complete.
As we progress through the program, we'll be applying techniques to increase strength and promote muscle building. With heavier weight, you may now need to extend your rest period from 60 seconds to 120, or something in between. The workout for Weeks 1 and 2 required four days of training. During Weeks 3 and 4, this increases to five days. Though some muscle combinations (back with biceps; chest with triceps) will stay the same, think about what area of your body is the weakest or that you wish to improve on the most. Organize your training days to allow two days for training that body part. Start with the body part as your first training day and then place it on your schedule again three days later. This will allow for enough recovery time between training days.
Each of these routines should take about 60-90 minutes to complete, depending on your pace and the traffic at your gym.