Lose Fat and Build Muscle with the Trimfit Workout Program

Lose Fat and Build Muscle with the Trimfit Workout Program
The Trimfit Workout Program will help you lose weight and look fit and healthy- if you are willing to pay the price. Losing weight is no problem if you follow a few basic principles and stick with the program. More importantly, you can maintain your new weight. If you start today, six months from now there will be a new you.

Losing weight looks simple: take in less food than the calories you use through metabolism and exercise. Everyone wants to look fit and sexy, but America is in the midst of an obesity epidemic, and we are getting fatter every year.

The body fights hard to keep you at a constant weight. Lose weight rapidly and the body releases chemicals that make you hungry and slow metabolism. You can override your weight set point and turn your body into a fat loser instead of a fat gainer. Promise to make fitness and diet a priority in your life and you will achieve the kind of body you want.

Why Are You Fat?

Obesity has a strong genetic component, but you don’t have to be a prisoner of your genes. Genes increase the risk of obesity, but individual responses to diet and exercise determine whether you are fat or thin. Americans are fat because we eat too much and don’t get enough exercise.

Exercise helps you become a fat burner instead of a fat storer by increasing the ability to burn fat, improving blood sugar regulation, boosting metabolic rate, and enhancing metabolically-active muscle mass.

Principles Of The Trimfit Workout Program

Lose Fat and Build Muscle with the Trimfit Workout ProgramThe program is divided into three levels: The Trimfit Workout Prep Program, The Beginning Trimfit Workout, and The Advanced Trimfit Workout. Start at the beginning and build up.

Do 60-90 minutes of aerobics 5 days per week. This will burn about 700-1,000 calories a day, which is enough to get rid of about a pound of fat per week. Add a sensible diet to the equation and you will rid your body of excess fat before you know it.

Include interval training in your workouts. Interval training includes intense running (sprinting) interrupted by periods of rest or light exercise. The procedure is simple: run the interval (100, 200, or 400 meters) then rest 5 minutes by either walking or jogging easily in between sprints. Long-term weight control studies show that people who train intensely lose more weight than those who exercise slowly.

Train with weights at least two days per week. More muscle mass helps you burn more calories during the day.

Eat a well-balanced, reduced-calorie diet. The Mediterranean diet- one high in fruits, vegetables, lean meats, whole grains, monounsaturated oils, nuts, red wine, and fish- is best for people who want to be lean and exercise intensely. Avoid simple sugars and saturated and trans fats.

Proceed slowly and back off if you feel aches and pains. Don’t be afraid to scale down the program if you can’t tolerate it. Do intervals on an elliptical trainer instead of on the track if your knees or hips hurt. But, don’t be a wimp. For best results, do the program as it is presented.

Go Get ‘Em!

You wanted a program that gets results. It’s difficult, but it works.

The Trimfit Workout Prep Program

Instructions: Do this program if you have been sedentary. Check with your physician if you have any health problem that might make exercising dangerous for you.

Week 1:
– Walking: 5-6 days per week; walk until you get tired; shoot for 10-30 minutes.
– Weight Training: Monday and Thursday; do one set of 10 reps of the following exercises: kettlebell swings, bench presses, upright rowing, lat pulls, bent-over rowing, arm curls, crunches or sit-ups, squats or leg presses, leg curls.
Stretching: 5-10 exercises; 1 set, hold stretch for 15-30 seconds

Week 2:
– Walking: 5-6 days per week; walk 20-40 minutes, as tolerated.
– Weight Training: Monday and Thursday; same as week one; increase weight used as tolerated.
– Stretching: 5-10 exercises; 1 set, hold stretch for 15-30 seconds

Week 3:
– Walking: 5-6 days per week: Walk 30-60 minutes, as tolerated
– Weight Training: Monday and Thursday; same as week one; increase weight used as tolerated.
– Stretching: 5-10 exercises; 1 set, hold stretch for 15-30 seconds

Week 4:
– Repeat week 3 until you can walk for 60 minutes without stopping.
– Walk-run: 5-6 days per week; Walk for 60 minutes; every 5 minutes, jog for 30-60 seconds.
– Weight Training: Monday and Thursday; same as week one; increase weight used as tolerated.
– Stretching: 5-10 exercises; 1 set, hold stretch for 15-30 seconds

Week 5: Repeat week 4 until you can run for one minute during each 5-minute interval of your one-hour walk.
– Walk-run: 5-6 days per week; walk for 60 minutes; every 5 minutes, jog for 2 minutes.
– Weight Training: Monday and Thursday; same as week one, except do 2 sets of each exercise and increase weight used as tolerated.
– Stretching: 5-10 exercises; 2 sets, hold stretch for 15-30 seconds

Week 6: Repeat week 5 until you can run for two minutes during each 5-minute interval of your one-hour walk.
– Walk-run: 5-6 days per week: Walk for 60 minutes; every 5 minutes, jog for 5 minutes.
– Weight Training: Monday and Thursday: Same as week one, except do 2 sets of each exercise and increase weight used as tolerated.
– Stretching (5-10 exercises; 2 sets, hold stretch for 15-30 seconds)

Week 7: Repeat week 6 until you can run for five minutes during each 5-minute interval of your one-hour walk.
– Walk-run: 5-6 days per week; Walk for 60 minutes; every 5 minutes, jog for 5 minutes.
– Weight Training: Monday and Thursday; same as week one, except do 2 sets of each exercise and increase weight used as tolerated.
– Stretching: 5-10 exercises; 2 sets, hold stretch for 15-30 seconds

Week 8: Walk-run, 5-6 days per week: Walk-run for 60 minutes; jog 10 minutes, walk 5 minutes; repeat 4 times until you have exercised for 1 hour.
– Weight Training: Monday and Thursday; same as week one, except do 2 sets of each exercise and increase weight used as tolerated.
– Stretching: 5-10 exercises; 2 sets, hold stretch for 15-30 seconds

Week 9, or until you can complete the entire workout:
– Walk-run, 4 days per week: Walk-run for 60 minutes: jog 20 minutes, walk 5 minutes; repeat 3 times until you have exercised for 75 minutes.
– Interval training: Monday and Thursday. On a 400-meter running track (or same distance on a field), sprint 100 meters then walk 100 meters. Begin with one repetition and build up until you can do 16 repetitions (2 miles of sprinting the straight a ways and walking the turns)
– Weight Training: Monday and Thursday: Same as week one, except do 3 sets of each exercise and increase weight used as tolerated.
– Stretching: 5-10 exercises; 2 sets, hold stretch for 15-30 seconds

The Trimfit Workout

Instructions: If you have been inactive, start with the Trimfit Prep Program before beginning this workout.

Components: Running, interval training, cross training on gym machines, weight training, stretching, and rest. Always warm-up and cool-down.

Monday:
– Jog 3 miles in a park or on a running track or treadmill.
– Stretching: 5-10 exercises; 3 sets, hold stretch for 15-30 seconds

Tuesday:
– Weight training (3 sets of 10 reps): kettlebell swings, bench press, upright rowing, lat pulls or pull-ups, bent-over rowing, arm curls, crunches or sit-ups, squats or leg presses, leg curls.
Cross-training: 30-90 minutes on cardio machines (elliptical trainer, cross country ski machine, stair climber, stationary bike)
– Stretching

Wednesday:
– 2-mile interval training on track: stride or sprint the straight a ways (100 meters), jog or walk the turns.
– Stretching

Thursday:
– Rest

Friday:
– Weight training (3 sets of 10 reps): kettlebell swings, bench press, upright rowing, lat pulls or pull-ups, bent-over rowing, arm curls, crunches or sit-ups, squats or leg press, leg curls;
– Cross-training: 30-90 minutes on cardio machines (elliptical trainer, cross country ski machine, stair climber, stationary bike)
– Stretching

Saturday:
– Jog 3 miles in a park or on a running track or treadmill. Try to run fast.
– Stretching

Sunday:
– Rest

The Advanced Trimfit Workout

Monday:
– Interval training: 6-10 X 200 meters, 90 percent effort
– Running: 6-mile run, easy pace
– Stretching (3 sets, 30-60 sec hold for 6-10 exercises)

Tuesday:
– Cross-training in the gym: 60-90 minutes of elliptical trainer, cross-country ski machine, rowing machine, etc.
– Weight training (3 sets of 10 reps): Kettlebell swings, bench presses, upright rowing, lat pulls or pull-ups, bent-over rowing, arm curls, crunches or sit-ups, squats or leg presses, leg curls.
– Stretching

Wednesday:
– Rest

Thursday:
– Running: 2-3 miles, easy pace
– Interval training: 6-10 X 400 meters, 80-90 percent effort
– Stretching

Friday:
– Cross training in the gym: 60-90 minutes of elliptical trainer, cross-country ski machine, rowing machine, etc.
– Weight training: Same as Tuesday
– Stretching

Saturday:
– Running: 6-10 mile run, push pace
– Stretching

Sunday:
– Rest

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