Overall Fitness & Body Composition Plan

 Overall Fitness & Body Composition Plan


I probably should have outlined my plan earlier, but I have divided my fitness and body composition plan into five general stages with a plan to carry out each one. It is as follows:


Stage 1 Re-introduction to Fitness and Primary Weight Loss

March - May 2022


March 6-March 27 General workouts at least 5 days a week to re-introduce my body to exercise

March 28-April 24 Super PHIIT by Kari Pearce 5 days a week 15 lb dumbbells Level 1

April 25-May 22 PHIIT by Kari Pearce 5 days a week 15 lb dumbbells Level 1

May 23-June 26 Super PHIIT by Kari Pearce 5 days a week 15 lb dumbbells Level 2


Stage 2 Cardio-respiratory Fitness and Fat Burning for Secondary Weight Loss

June - August 2022


May 23-June 26 Super PHIIT by Kari Pearce 5 days a week 15 lb dumbbells Level 2

June 27-July 31 PHIIT by Kari Pearce 5 days a week 15 lb dumbbells Level 2

August 1-September 4 Super PHIIT by Kari Pearce 5 days a week 20 lb dumbbells Level 1


On non-work days:


One of:

Run

Bicycle ride

Swim

Cardio machine at the gym (usually I prefer the elliptical or the stair climber)


I will aim for at least 25 minutes at moderate to high intensity


Stage 3 Strength Building and Continued Cardio-respiratory Fitness

September - November 2022


August 1-September 4 Super PHIIT by Kari Pearce 5 days a week 20 lb dumbbells Level 1

September 5-October 9 PHIIT by Kari Pearce 5 days a week 20 lb dumbbells Level 1

October 10-November 13 Super PHIIT by Kari Pearce 5 days a week 20 lb dumbbells Level 2

November 14-December 18 PHIIT by Kari Pearce 5 days a week 20 lb dumbbells Level 2

December 19-January 22 Super PHIIT by Kari Pearce 5 days a week 25 lb dumbbells Level 1


On non-work days:


Beachbody’s P90X workouts in sequence


Chest & Back

Plyometrics

Shoulders & Arms

Yoga X

Legs & Back

Kenpo X

X Stretch

Core Synergistics

Chest Shoulders & Triceps

Cardio X

Back & Biceps

Ab Ripper X


In the past I have had great success with P90X as a whole program, but the workouts are quite long, and it is difficult to fit them into a 12 hour work day. But each workout is good, so I plan to just cycle through them in the above order on the days that I do not have to work, while continuing with Kari Pearce’s Super PHIIT and PHIIT programs as my regular base (including on work days).


Stage 4  Body Sculpting and General Fitness

December 2022 - February 2023


November 14-December 18 PHIIT by Kari Pearce 5 days a week 20 lb dumbbells Level 2

December 19-January 22 Super PHIIT by Kari Pearce 5 days a week 25 lb dumbbells Level 1

January 23-February 26 PHIIT by Kari Pearce 5 days a week 25 lb dumbbells Level 1

February 27-April 2 Super PHIIT by Kari Pearce 5 days a week 25 lb dumbbells Level 2


Body for Life by Bill Phillips


This is essentially a weight training day alternating with an aerobic day six days a week, with the weight training days alternating between upper and lower body days. The meal plan includes three meals and three snacks a day of healthy proteins and carbohydrates and a low fat diet.


Although Body for Life is a stand alone program, I intend to keep on with Kari Pearce’s Super PHIIT and PHIIT programs as my continuing base. These are only roughly 10 minutes a day, and keeping in the habit of doing them as a minimum will help ensure that I keep up a daily exercise routine. Fitting the time in for Body for Life will be difficult on the days that I work, but with this stage being the home stretch I hope to really be able to push myself to really get results.



Stage 5 Maintenance and General Fitness

March - April 2023


February 27-April 2 Super PHIIT by Kari Pearce 5 days a week 25 lb dumbbells Level 2

April 3-April 30 PHIIT by Kari Pearce 5 days a week 25 lb dumbbells Level 2


Additional workouts on non-work days as determined by mood and need on the particular day.


The end of April 2023 will mark the end of my tracking for transformation. I hope by then to have completely remodeled my body, mind, emotions and spirit. Of course, the end of this year (and a bit) of transformation signals but the start of a new life and I hope that the habits ingrained for regular physical activity will continue to stay with me even past this period.

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