The most common question I get messaged to me via my media platforms is, “can you do me an exercise program/programme” This then starts a process of questions and planning regarding the answers to them questions. So you can imagine the time I am saving now by simply sending people a link to this page. If they only want to tone the muscles and burn fat then I would send them to another exercise program/programme I have created called THE 12 week FULL BODY workout program.
EQUIPMENT NEEDED FOR THIS EXERCISE PROGRAM/PROGRAMME
You will need access to some kind of weights set up or a multi gym for this program. I try to do as many options for each muscle exercise as I can. I am using a weights bench and free weights, but if I am doing bench press on the bench then you can do the press up workout video or use a multi gym press. You choose your equipment and weight, but stick to the muscles being exercised in the program/programme.
If you do have a Multi Gym then maybe you would prefer my newest program THE ULTIMATE MULTI GYM WORKOUT PROGRAM.
If you don’t have a weights set up and you have been looking for ideas, here are a few items I have seen on Amazon. Maybe you are looking elsewhere so make sure the weights bench has the bench press bars on. I say this because there are many weight benches out there without them.
“As an Amazon Associate I earn from qualifying purchases.”
My lifetime fitness program pretty much involves everything in this programme. I have a Herbalife shake in the mornings with 2 x 15ml scoops of the vegan protein you see below. I have put the link to the other protein powder I used to use before I became vegan, just in case you were searching for one.
Always check with the seller for full details.
CAN FEMALES DO THIS PROGRAM?
Yes! Anyone can do this program. You are in control of the weight used so lighter weights with the same exercise will not bulk the muscle but still work it for definition. If you are using lighter weights then you may want to up the reps by a few reps. Always push yourself.
THE EXERCISE PROGRAM/PROGRAMME
This program comes in 3 parts, each part consisting of 5 weeks. There is a lot to fit in and with weight training you need to let the muscles you’ve just worked heal before working them again. Each week is different for a reason and not just because i’m trying to make it look exciting. Screenshot the program below or click to save image and print off.
THE EXERCISE PROGRAM/PROGRAMME LIST OF VIDEOS
Every workout video in this program is in the gallery below. All workout videos were created, filmed and edited by me.
If This site and my youtube channel has helped you with any free fitness plans you can always buy me a coffee to say thank you. Weather it be £1 or any other amount it will be massively appreciated during these hard times. Just hit the button below to open my pay pal link and put in what ever amount you want.
A big THANK YOU to anyone who buys me a coffee!
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WHEN WILL YOU START SEEING RESULTS?
When you start seeing results really depends on your condition now, but no matter what your fitness level is now you will 100% start to feel the difference in 4 weeks. However the following weeks after that gets a bit harder but keep pushing yourself to get the workouts done. The more you put in the more you get out.
Here is the before and after post from my son’s Instagram. He done THE 12 week full body workout program as mentioned above and is now 2 months into this program/programme. So from the before picture to the after picture it has been just over 5 months, which has flown by.
It sickens me to see virtually every fitness coach on multi media platforms telling people what to do, when i can see they have 100% taken some kind of dangerous, illegal and very expensive form of steroids or fat burning drug.
So i am so glad to be able to guide my son away from all that and show him the clean natural way to get fit.
There are so many side effects to taking Anabolic steroids drugs as you can see HERE, and I have witnessed nearly everyone around me that has gone down that very unstable road fall off it with some life damaging affects.
I personally have trained for many years and have NEVER felt the need to go down that tricky road.
IS THERE A DIET PLAN WITH THIS EXERCISE PROGRAM/PROGRAMME?
There is no diet plan for this program/programme but here are some pointers for you to screenshot and work into your new lifestyle. Diet makes a massive difference to your progress-
- Try some high protein foods in your diet throughout this program
- Avoid fatty foods
- Steer clear of sugary foods
- Always eat loads of fruit, veg and salads
- Eat brown bread NOT white
- Don’t touch sugary drinks(no added sugar or diet drinks are ok)
- Grill foods instead of frying
- Try vegetarian equivalents to the foods you like
- Lower your carbohydrate portions
- Keep an eye on alcohol consumption
- I have listed a few good diet books for your Kindle or paperback HERE! Click the Fitness and Health category.
Keep all this in mind and slowly change your lifestyle, fitting things around your healthier diet and your exercise, NOT the other way around. Also as this exercise program involves a fair bit of heavy weight lifting, make sure you are getting enough protein. As I said above, I eat a normal diet but I have 2 scoops of protein in my shake in the mornings.
AFTER YOU HAVE COMPLETED THIS PROGRAM/PROGRAMME
I want to hear from you once you have completed this workout program to see how you got on. I will then tell you your next steps for maintaining your fitness levels or help you if you want to set other fitness goals.
For more dieting tips check out the DIETING page.
Click the save button below so you don’t lose this page. If you decide to start this program you will need to come back to find the videos. GOOD LUCK!
