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Look better than you did when you were playing (Videos/Tutorials (Food,…
Look better than you did
when you were playing
Program
3 x workouts per week (~25 mins)
Link to workout folder:
https://goo.gl/N93Nbr
Weight loss
To lose weight you will need to: - cut 500 calories off your daily limit to lose 1 pound a week - and 1000 calories to lose 2 pounds per week
Further resources
http://www.sportsperformanceonlinecoaching.com/theroadtoathinneryou
Calorie calculator
https://goo.gl/FghHYz
Diet
Changes to your diet to lose weight
http://www.sportsperformanceonlinecoaching.com/2016/12/15/eating-your-way-to-weight-loss/
2 simple changes to improve your
energy levels and get in shape:
http://www.sportsperformanceonlinecoaching.com/2017/03/27/take-your-diet-to-the-next-level/
Diet to get stronger/gain muscle
http://www.sportsperformanceonlinecoaching.com/2016/12/15/maximising-your-muscle-gain-nutrition/
Baseline measurements
In order to track your
progress try the following:
Take a before photo before you start the program
Take baseline measurements: Bodyfat, waist and neck
Body fat
https://goo.gl/FghHYz
Weight, neck and waist
Motivation
Further resources
How to learn to`exercise outside your comfort zone and develop habits easily
http://www.sportsperformanceonlinecoaching.com/2017/03/13/tap-into-your-hidden-inner-strength/
Tips to build up the habit of working out
Mark the tracker in the spreadsheet, when you have completed your workout
Put the workouts in your calendar/diary to ensure you do
Try and workout at the same time every day
Strong pain free body
Recovery
Prep you can do to avoid stiffness
http://www.sportsperformanceonlinecoaching.com/2017/03/30/how-to-stop-muscle-soreness/
Post workout nutrition and recovery strategies
http://www.sportsperformanceonlinecoaching.com/2016/12/15/maximising-your-muscle-gain-recovery-part-1/
Back pain
Exercises to avoid back pain (this is in the program)
http://www.sportsperformanceonlinecoaching.com/2017/02/27/easily-conquer-back-pain/
Avoiding injury due to your desk job
Exercises to avoid lower back , shoulder pain etc (covered in the program)
http://www.sportsperformanceonlinecoaching.com/2017/01/09/568/
Challenges
: Day 1 Baseline tests as per Jeff Cavalier's tssts, week 2 planks, 3 lunges, 4 tests again to see how far they have come. Score for % improvement
Videos/Tutorials
Food
Exercise
Hydration
Motivation
De-stress
Baseline measurements
Plan and track