TrainEatLive TrainEatLive
TrainEatLive
TrainEatLive TrainEatLive
TrainEatLive
TrainEatLive
TrainEatLive
TrainEatLive
HOME TRAINING NUTRITION WELLNESS PRODUCTS ABOUT CONTACT US
TrainEatLive
TrainEatLive
TrainEatLive
TrainEatLive
TrainEatLive
TrainEatLive more articles
TrainEatLive
TrainEatLive more articles
TrainEatLive
TrainEatLive more articles
TrainEatLive
TrainEatLive
‘Get Thrashed’ 7-Day Invitational Challenge
Proposed Dates
For any upcoming 7-day period.

The Target
Definitely not for the faint of heart, this program is designed primarily for intermediate fitness junkies - you have a good idea of what you're doing, you're in shape and have worked out regularly for a few years now. Professional bodybuilders/fitness models may have fun with this as well, but this one is primarily for intermediates.

The Mission
The 7-day Fitness Challenge is an intense training regiment developed to give the body a 'blast' it is unaccustomed to along with making a drastic change in diet. The program is being designed with the intention of making a speedy change in body composition and resting metabolic rate not only during the week but also to be continued even after the week is completed.

Another benefit of the program is to reap the fulfillment of completing the program, which requires a good amount of dedication and will provide a sense of completion. While many parts of these nutrition and fitness components may be currently completed on a day-by-day basis on your 'good days', it is difficult to follow this routine for the full duration.

Nutrition Components
The following ingredients are what can be used in as many meals desired during this time. It is recommended that meals be split into at least five daily servings, including up to two protein shakes daily. There should be no additions to menu, no substitutions, and no sauces or condiments used beyond what is listed below.

Acceptable Meal Components
  • Natural and/or Organic Chicken
  • Wild Fish
  • Brown Rice
  • Broccoli
  • Spinach
  • Sweet Potatoes
  • Protein Shakes (Whey Protein Powder, Complex Carbs, Bananas, Low-Fat Milk, Water, Ice, Frozen Berries)
Acceptable Condiments
  • Olive Oil
  • Vinegar
  • Lemon Pepper (dry, no glazes)
Recommended Supplements
  • Glutamine Powder (5mg daily)
  • Men's or Women's Multivitamin
  • Additional Calcium/Magnesium Supplements (capsules, not pills)
  • Multi Omega (3 doses daily of pill containing Omegas 3, 6 and 9)
For days 7-10, Carb up with intelligent carbs. Stay away from junk - soda, candy, sugar and simple carbs in general. Eat fruits, complex carb powders, some pizza and pasta.

Fitness Components
This routine is built for a man's workout, but women are welcome to try this as well. You will notice that no cardio is included in this as many current theories support weight training as more effective than cardio when it comes to body composition, simple fat loss, along with cardiovascular benefits.

As you're performing your sets, remember to use a weight that lets you get to the minimum range but doesn't leave you with anything left to go above the maximum range. For example, when it comes to a set of 8-10 reps, you should be able to do at least 8 but not more than 10. If you're not going heavy and are cheating you're only cheating yourself.

This routine is also for those who are already knowledgeable about weight lifting and can figure out the best amount of weights to use for these exercises. If you need more detailed instruction please write with any questions. Of course, always consult with your doctor prior to starting any new program.
 
Day 1: 
Chest - 1 Warm-up Set of 12 reps, Flat Bench (with 40% of 1 rep-max)
3 Sets of 8-10 reps, Flat Bench with Progressively Increased Weights
4 Sets of 8-10 reps, Incline Bench with Progressively Increased Weights
4 Sets of 8-10 reps, Butterfly Machine
 
Shoulders - 2 Sets of 8-10 reps, with any exercise focusing on rotator cuff muscles
2 Sets of 8-10 reps, Shoulder Shrugs
2 Sets of 8-10 reps, Arnold Presses
 
Abs - 6 Sets of 6-10 reps, weighted exercises only

Stretch Chest and Shoulders

Day 2:
Back -  4 Sets of 8-12 Pull-ups (or as many as you can do, wide overhand)
4 Sets of 8-12 reps, Miscellaneous Back Machines
2 Sets of 6-10 reps, Focusing on Lower Back & Spine Work
 
Biceps – 2 Sets of 8-12 Pullups (or as many as you can do, underhand)
3 Sets of 8-12 Dumbbell Curls, Various Grips
3 Sets of 8-12 Seated Preacher Curls
 
Abs - 6 Sets of various leg/knee lifts and raises, no weights
 

Stretch back

Day 3:
Legs - 3 Sets of 8-12 reps, Traditional Squats
3 Sets of 6-8 reps, More Squats.
2 Sets of 10-12 reps, Leg Presses
2 Sets of 10-12 reps, Hamstring Machine
 
Triceps 3 Sets of 10-12 reps, Skull Crushes
3 Sets of 10-12 reps, Triceps Pull-Downs
 
Abs - 6 Sets of 6-10 reps, weighted exercise only
 
Stretch Legs
Day 4:
Chest - 1 Warm-up Set of 12 reps, Flat Bench (with 40% of 1 rep-max)
2 Sets of 5 reps, Flat Bench. Go heavy!
2 Sets of 5 reps, Incline Bench. Go heavy!
 
Shoulders 2 Sets of 8-10 reps, with any exercise focusing on rotator cuff muscles
2 Sets of 4-6 reps, Shoulder Shrugs
1 Sets of 4-6 reps, Arnold Presses
 
Abs - 6 Sets of 6-10 various reps, no weights
 
Stretch Chest and Shoulders
Day 5:
Back - 5 Sets of 6-12 reps, Deadlifts (start with a light set of 12 reps, and work up to a heavy set of 6 reps).
 
Biceps - 2 Sets of 8-12 Pullups (underhand).
3 Sets of 5 Reps, Barbell Curls. Go heavy!
 
Abs - 6 Sets of various leg/knee lifts and raises, with weights
 
Stretch back
Day 6:
Legs - 6 Sets of 6-8 reps of Squats. Go heavy! You can lift more than you think you can.
 
Triceps - 3 Sets of 10-12 reps, Skull Crushes
3 Sets of 10-12 reps, Triceps Pull-Downs
 
Abs - 6 Sets of 6-10 reps, no weights.
 
Day 7: Take a day off. Watch bad movies and meditate.
General Philosophies

Sleep
If you don't sleep 8-9 hours a night, you will not achieve your goals. Don't waste your time. You can give up some stuff during the day to achieve your E.I.S.H. (ever important sleep hours)

Alcohol
Don't drink it. Everyone worries about calories in alcohol. . You lift weights. You could use more quality calories. Alcohol kills your testosterone levels and promotes fat growth as it slows protein synthesis, protein uptake if you will, into your muscles. Don't drink it.

Social Environment
Your friends will not support this program unless you have strong bodybuilder for life type friends. Drop them for a week. Don't go out during the week, and when you speak to people about this time, be excited and believe in yourself and the program and the benefits it will bring you. Do not let them talk you out of it for the one drink, the one party. If at any one time you miss a day of the program, you get to start the week over again. And Salmon and Broccoli get old fast.

Positive Thinking
Believe that you can achieve, and then go and achieve. No excuses, just results!
 
Train Well, Eat Well, Sleep Well & Live Well
 

Train Well, Eat Well and Live Well with www.TrainEatLive.com

Just some of what we cover:
The Importance of Physical Fitness | Benefits of Exercise | Why Should People Exercise | Free Exercise Tips | Free Fitness Programs | Physical Fitness Articles | Fitness Training Plans | Free Fitness Routines | Proper Nutrition for Athletes |  Why is Nutrition so Important | Bodybuilding and Supplementation | Athlete's Guide to Nutrition | Nutrition Health Articles | Definition of Wellness | Health and General Wellness

FREE E-BOOK:
DOWNLOAD NOW BY CLICKING ON BELOW



TrainEatLive
TrainEatLive TrainEatLive