Adams Goals and workout plan

Goals

Short Term Goals

• Start getting enough sleep AT NIGHT. Limit naps to 45 min. When you get tired, feel sick or down it's time to rest.
• Make time Don’t Waste time.
• Practice Karate away from the dojo (Forms, Kempos, and Combinations)
  Go to a conditioning class at least once a week
• Go to the Gym three times a week
• Go to the dojo at least two times a week
• I was to be able to do 100 pushups on my fists by October.
• I want to lose 10 lbs by October as well.
  

Long Term Goals

• Lose fat, not weight
  -Eat healthy foods and establish a regular cardio routine
• Build muscle mass (especially arms) and then shape and tone
  -Follow a gym routine with dedication putting emphasis on resistance training and conditioning.
• Get in shape to reduce fatigue and promote general health that will carry on into later years
  Stretch every evening and after every workout to increase flexibility

Make Time
*Buy and USE a day planner
*Get organized with the four D's
-Dump, Delegate, Do or Delay
*Check what you do. The things you spend your time on are your priorities (including TV, video games, and naps.)
+Use Stairs rather than the elevator.
+Save time by timing showers to workout sessions
+Be a social activist (when hanging with friends play sports)

Nutrition
*SIX TO EIGHT 8 OUNCE GLASSES OF WATER PER DAY
*SIX SMALL MEALS A DAY TO KEEP METABOLISM MOVING FASTER
-60% Carbohydrate
* IF AN ACTIVE BODY DOESNT GET ENOUGH CARBOHYDRATE, IT STARTS TAPPING PROTEIN FOR ENERGY, BY BREAKING DOWN MUSCLE

CARBS
+whole-grain breads and cereals
+ pasta
+bagels
+ apples, bananas, oranges and pears
+potatoes, corn, peas, and beans, broccoli
-10-15% Protein
*MUSCLE BUILDER
+meat (lean beef/Chicken/Turkey)
+milk (1 gram per ounce)
+fish (7 grams per ounce) (tuna)
+ yogurt (8 grams per ounce)
+eggs (6 grams per egg)
+peas (4 grams per half-cup)
-20-25% Fat
* Fat comes in two general ways: from animal products and from oils. So drink skim milk; opt for baked and broiled over fried; cut back on meat portions; trim skin and visible fat off chicken turkey and beef' substitute fruit spreads for butter; eat low fat cheeses.

Weight Lifting
*for size lift moderately heavy weights a moderate number of times (ARMS)
*for toning lift light weights a high number of times
*Rest for a day between resistance training so that muscles have a chance to regenerate.
*And effective workout will exercise large muscle groups first.
*It especially important to be smooth and slow when you're lowering the weight.
*DONT LOCK UP THE JOINT. This takes the weight of the muscle and puts it one the bone and that gives the muscles a rest.
*MAKE CHANGES, by the time you get bored with your routine your muscles are way ahead of you.

Aerobic Exercise
*Used to reduce body fat.
*Works large muscle groups for sustained periods.
*Helps deliver oxygen and glucose to muscles.
*Work hard enough to make a difference but pace yourself
*Warm up and Warm down 10 min.
*As a rule an Aerobic exercise should be at least 20 to 30min.

Flexibility
*Soften up, when muscles are cold they're stiffer, Light exercise before stretching warms muscles and makes them more pliable
*Hold each stretch for 30 sec.
*Stretches should be slow and steady, not fast and jerky

*Stretching after a workout increases flexibility faster because the muscles are already warm.

Mental Conditioning
*The better you are at pushing yourself beyond your normal limits, the closer you'll come to peak conditioning
*It's not the thing you can do that makes the difference, but the thing you can't
*By concentrating on the specific muscle being exercised, you're more likely to put more energy into your effort and execute your movements with better form.
*By limiting yourself to what you think your best is, you can shortchange your true abilities.
*Don't dwell on what you can't do because it will get in the way of what you can.
*SHOW UP ALL THE TIME

Ridding Fat
*Eat Carbohydrates: beans pasta, cereal and potatoes
*You'll still gain weight on carbs if you eat more of them than your body uses.
*You really need to eat sufficient calories to sustain both exercise and your resting metabolic rate.
*60% carbs, 20-25% fat, and 10-15% protein.
*Eat early not late; the body seems to be more efficient at storing fat during the night.
*Eat often; eating many smaller meals throughout the day keeps insulin levels down and fat burning potential up.
*The more lean muscle you have, the more calories you burn even when you’re inactive.
*Aerobic exercise versus resistance training. It’s not really an either/or proposition. Do both regularly.

The Twenties
*The twenties are a critical time to establish fitness habits, abilities and passion that will stick with you later, when exercise ostensibly matters more.
*Because you’re young, your body is more resilient and stronger than it will be in late years, which means you can use it more heavily and achieve greater results in a shorter period of time. Your body is still pumping out ample amounts of growth hormone.
*Bulk up now because you begin to lose muscle mass in your thirties.
Workout Routines

Basic Fitness
*A ten minute warm up. Do a light aerobic activity to get blood lowing though you muscles.
*Five minutes of stretching

*Thirty Minutes of weight training

*Thirty minutes of aerobic activity
*Five minute cool down
*Five minutes of stretching

The Core Routine

*Follow order as listed above using the following exercises during weight training.
Thirty Minutes of weight training
-Squats
-Bench Press
-One-Arm Dumbbell Rows
-Alternating Press with Dumbbells
-Concentration Curls
-Overhead Triceps Extensions
-Crunches

*Three Month Program*
*To get fit in Three Months you're going to have to do a lot of something towards your goal everyday.
*Weight train every other day (Tuesday, Thursday, Saturday)
*Aerobic Exercise almost everyday (on the seventh day he rested, so should you)

The First Month

*Goals- Build a strong cardiovascular base by getting you aerobic capacity up to 30 minutes a day. Get right into a weight-training routine.

Exercises

*Leg press 95

* Leg curls 100

*Standing heel raises 100

*Wide grip bench press 70

*Dumbbell flies 71

*Bent over row 88

*Back extensions 85

*Shrugs 64

*Military press 66

*Barbell curls 48

*Overhead triceps extensions 51

*Crunches 77

*Oblique Crunches 83

Week 1

10-15 minutes of Cardio every day

Karate Tues. Thursday

Weight Routine Wed. Fri Sun.. 15-10 reps

Week 2

15-20 min. of Cardio every day

Karate Tues. Thursday

Weight Routine Wed. Fri Sun.. 15-10 reps

Week 3

20-25 minutes of aerobic activity a day

12-15 reps in weight routine

Week 4

25-30 minutes of aerobic activity a day

15-15 reps of moderately heavy weights

The Second Month

Goals—add ten minutes to your aerobic workout. Build strength by lifting heavier weights. Start attending Conditioning classes on Tues. and Sat.

Exercises

Legs: Dumbbell step ups and step downs 97

Legs: Squats 96

Chest: Decline bench press 73

Chest: Alternating dumbbell press 71

Back: Rumanian dead lifts 86

Back Lat pull down 128

Shoulders: Upright rows 64

Shoulders: side lateral raises 65

Arms: Hammer curls 49

Arms: Seated triceps press 51

Abs Crossover crunches 78

Abs: oblique twists 82

Week 5-7

30-35 min. aerobic at 70%-75%

3 sets of 10-12 moderately heavy weights increasing weight gradually

Week 8

40 min. of aerobic exercise each day.

Three to five sets of eight to ten reps .of moderate weights

Third Month

Goals—Focus toward the activity you’ll be doing. Intensify weight routine with 3-5 sets of moderately heavy weights. Increase your weights every workout. Shift through your weight routines when you get bored with them.

.

Exercises

Legs: Barbell step ups and step downs 98

Legs: Dumbbell Lunges 96

Chest: Inclined bench press: 70

Chest: Declined push ups 74

Back: Good morning exercises 86

Back: bent over rows 88

Shoulders: Alternating front lateral raises 65

Shoulders: Alternating press with dumbbells 66

Arms: Concentration curls 50

Arms: One arm triceps pulldowns 52

Abs: Hanging single knee raises 79

Abs: Side bends with dumbbells 83

Week 9-12

40 min. at 75 percent intensity

3-5 sets of three to five reps of heavy weights increasing weight load when you can surpass your levels.

Advanced Body Shaping

*Do a number of different exercises for each muscle group. That way, you’ll call more muscles into play.

*Start with 12-15 reps of each exercise and when you can do more than 15 increase your weight and reduce your reps to 12 again

*Three to five sets: Testosterone kicks in around 6 or 7

*It’s important that muscles are continually being fatigued so rests should last between 30 and 60 seconds.

Sunday and Wednesday

Legs

Squats

Leg extensions

Leg curls

Dumbbell lunges

Standing heel raises

Back

One-arm dumbbell rows

Seated rows

Lat Pull Down

Dead Lifts

Biceps

Preacher curls

Inclined alternating dumbbell curls

Inclined alternating dumbbell curls, palm down

Concentration curls

Vertical Grip curls

Forearms

Wrist rolls

Abs/obloquies

Reverse curls

Oblique crunches

Raised leg crunches

Saturday and Monday

Chest

Bench press

Inclined bench press

Declined bench press

Dumbbell flies

Dips

Triceps

One arm triceps pulldowns

Overhead triceps extensions

Standing extensions

Skull Crusher extensions

Shoulders

Alternating press with dumbbells

Side lateral raises

Front lateral raises

Upright rows

Military press

Abs/obloquies

Oblique crunches

Raised leg crunches

Raised leg to arm crunch

Alternate Raised leg to arm crunch

Side Jackknife