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Your nutrition has a profound effect on your health meaning it is important for each and every one of us. Eating a balanced diet from a variety of different food groups from the eat well plate model has been the foundation of this nutritional plan. The goals here are to:
Key supplements used to strengthen this plan are digestive enzymes, a super food MRP supplement, glucosamine and a greens powder. So here we have provided the structure you need to treat the cause and not the symptoms, ensuring a good quality of life through your nutrition.
Breakfast - Homemade coconut oat mix
Lunch - Mixed bean & Veg salad
Evening Meal - Grilled Chicken Salad
This meal plan is suggested for an average male and should be adapted to meet your individual requirements. When planning your diet you should always take into account your activity levels, current state of health and any special dietary requirements. Please ensure you consume plenty of water throughout the day. We do not advocate or promote any specific diet or nutritional plan apart from a varied and healthy diet.
For this section we want to promote a healthy, fit and functional physique. You will be required to undertake 3 training days per week. Preferable Monday, Wednesday and Friday in order to give your body adequate rest between sessions and to be able to enjoy a weekend off to accommodate any other aspects of your lifestyle.
The 1st workout is geared around improving cardiovascular endurance and maintaining an efficient respiratory system. This also contributes to heart health and a heightened metabolism and hormonal profile.
Workout 2 is purely resistance training. Focused on improving muscle tone, body composition and core functionality, but also providing benefits such as lowering blood pressure and reduced risk of osteoporosis.
The final workout incorporates both plyometric and the use of kettlebells to help bridge the gap between strength training and cardiovascular fitness. It also helps build core and dynamic strength (strength through a range of movements) which is highly transferable and beneficial for day to day tasks.
Workout 1: CV
Partake in 2 of the following exercises in succession both for 20 minutes each or one for 40 minutes. Aim to change the exercises chosen each session and work at 50-70% of your maximum heart rate.
Workout 2: Resistance training
|Dumbbell shoulder press||2||10-15||4 Minutes|
|Seated low pulley row||2||10-15||4 Minutes|
|Machine chest press||2||10-15||4 Minutes|
|Medicine ball crunches with a twist||2||15-20||2 Minutes|
Workout 3: Plyometrics & Kettlebell training
|Box Jumps||2||10-15||3 Minutes|
|Plyo Push-up||2||5-10||3 Minutes|
|Medicine ball slam||2||10-15||3 Minutes|
|2 Handed Kettlebell swing||2||10-15||3 Minutes|
|One arm clean and press||2||10-15||3 Minutes|
|Turkish get-up||2||10-15||3 Minutes|
We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness.
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