Week 3 - M-W-F Workout Routine:

For the third week, I am adding a resistance band.  I am using Bodylastics that can be purchased here.  It does not have to be Bodylastics.  You can purchase any resistance bands from your local sporting good store such as Sport Authority, Model's Sporting Goods, or what ever local sporting good stores that you have in your town.   They range from $10 to $60 depending on the quality of the product.

This is only my third week and I am already noticing a difference with my body and how I feel.  I am still doing the full body workout but challenging my body even further by adding more resistance with the band.

Before week #3, get yourself a stability ball because I will start implementing it for my week 4 workout routine.  A stability ball is cheap and extremely versatile.  If you don't have one, make sure to pick it up at your local sporting goods store.  I will be using resistance bands and stability balls through out my program.  


You can follow this program the way it is laid out. You may have to re-adjust the reps according to your fitness level.  Try to do this exercise 3 times this week in  nonconsecutive days. 

Example for a beginner:  Do chest press for 30 seconds (whatever amount you can complete), followed by 30 second break.  Next, perform box jump for 30 seconds (whatever amount you can complete) followed by a 30 second break. Repeat until the last exercise (One arm standing concentration curl) and go back to band pres again; for a complete a total of 2-3 rounds.

RESISTANCE TRAINING




Below is my week 6 workout routine.  Follow the form from the video.

Circuit Training Exercises

Band Press
Box Jump:
Band Row: 
Step up: w/o band
Bench dip
Walking Lunges (w/ weights)
Triceps Extension (behind head)
One arm standing concentration curl
Toe Touch (Ab crunch)

Circuit training is an excellent way to improve mobility, strength and stamina. This circuit training format utilizes a group of 8 strength exercises that are completed one exercise after another with little or no break.

Each exercise is performed for a prescribed amount of time before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period.

The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.

Beginner:

·        30 seconds per exercise

·        30 second break in between: 

·        Total number of circuits: 2-3

Intermediate:

·        45 seconds per exercise

·        15 second break in between

·        Total number of circuits: 3-4

Advance:

·        60 seconds per exercise

·        10 second break in between

·        Total number of circuits: 3-4

Example for a beginner:  Do chest press for 30 seconds (whatever amount you can complete), followed by 30 second break.  Next, perform box jump for 30 seconds (whatever amount you can complete) followed by a 30 second break. Repeat until the last exercise (One arm standing concentration curl) and go back to band pres again; for a complete a total of 2-3 rounds.

INTERVAL TRAINING TIPS

For example:
Monday: Resistance Training (from the fitness video journal)
Tuesday: Cardio
Wednesday: Resistance Training (from the fitness video journal)
Thursday: Treadmill Workout     Part II Treadmill Workout
Friday: Resistance Training (from the fitness video journal)
Saturday: Cardio Run, Jog, Walk
Sunday: Rest

EATING TIPS

Make sure to keep following the Fast Start Guide menu:
http://helpamericaprosper.com/MealPlan.pdf

Basic Rules:
Rule #1: Follow the HTFGN-26 Meal Plan. 
Rule#2: Consume the correct portions of  high quality protein every day. 
Rule#3: Consume 2. to 3 fruits and vegetables each day
Rule#4: Absolutely  NO refined sugars and refined grains.
Rule#5:  Minimize fat intake while on Phase 2 of HCG diet.
Rule#6:  Keep yourself hydrated 1 to 1/2 gallon of water per day.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++