Training Plan Overview
The Body Rebuild Program is broken up into 3 stages, that last 4 weeks each. Each stage gradually gets harder, challenging your body’s comfort level, to ensure you make consistent progress towards your goals. Download Your Training Calendar below to see which days you’ll be doing each workout. If you find any exercise to be too challenging, there are beginner/modified versions of each exercise in the “Alternative Exercises” tab at the bottom of this page.Here’s the breakdown of how each stage of the program works:
Stage 1: THE CUT (Weeks 1-4) The goal is to melt as much fat as possible using full-body, cardio and core workouts. If followed correctly, you’ll see a noticeable difference in this stage alone.
BEGINNERS: If you’re brand new to working out, lack mobility or overweight, continue reading. Do only 1 round of each workout in Week 1. The goal here is to get used to the movements first. If you can’t do a full version of an exercise, use the beginner version. For example, if you can’t do Prisoner squats, (Squats with your hands behind your head), hold on to a chair and squat. If you can’t do a regular pushup, do knee pushups until you’re able to do the full versions of each.
Also, you can try doing as many of the advanced exercises as possible, and once you can’t any longer, complete the remaining repetitions with the beginner version. Finish each workout with some stretching for the tight muscle groups only. STAGE 2: THE CARVE (WEEKS 5-8)
This stage is focused on the process of continuing fat burning while also incorporating workouts designed to strengthen and tone your muscles. Reduce More Fat, Add More Muscle. STAGE 3: THE CARVE (WEEKS 9-12) With REBUILD, we go ALL IN, aggressively trimming the remaining fat, while carving that toned muscle you’ve worked so hard for. Bodyweight Training Benefits:
Rather that’s your self-confidence and esteem, productivity at work due to improved energy levels, the way you interact with others due to improved mood enhancement, etc.
Body weight training is of course training that instead of free weights or machines, uses the weight of the body to provide resistance and build muscle. Common body weight exercises include push-ups, pull-ups, body weight squats, sit-ups, crunches and hanging leg raises, etc. I believe that right after nutrition, resistance training is the most impactful activity for your health and physique.
Here are a few reasons why:
- Prevents injury by improving balance, stability, bone density, and increasing joint strength.
- Helps you become mentally stronger as it can teach you mental skills such as perseverance, the ability to overcome discomfort and challenge yourself.
- Improves human performance by making you stronger, faster, and more efficient.
- Increases lean body mass, which will improve your metabolic rate and aid in achieving and maintaining a healthy body weight and body composition.
- Protecting against osteoporosis, improving/maintaining posture and alignment, and improving/maintaining your physical performance and metabolic rate as you age.
- Enhancing your current activities, boosting your performance, and fixing structural limitations and imbalances that result from using one muscle group more than another.
- You may also experience less pains and risk of injuries due to increased strength and body control and can help offset damage from having a job where you’re constantly sitting all day. Making your health a priority pays long term dividends.
5 Powerful Benefits of HIIT
HIIT stands for High Intensity Interval Training, which is a broad term for workouts that involve short periods of intense exercise alternated with recovery periods. One of the biggest advantages of HIIT is that you can get maximal health benefits in minimal time. Typically, a HIIT workout will range from 10 to 30 minutes in duration.
Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise.
1. HIIT Can Burn a Lot of Calories in a Short Amount of Time
One study compared the calories burned during 30 minutes each of HIIT, weight training, running and biking (1). The researchers found that HIIT burned 25–30% more calories than the other forms of exercise. In this study, a HIIT repetition consisted of 20 seconds of max effort, followed by 40 seconds of rest. This means that the participants were actually only exercising for 1/3 of the time that the running and biking groups were. HIIT allows you to burn about the same amount of calories, but spend less time exercising.
2. You Continue Burning Calories even After you’re Done Exercising
Imagine that, even after you’re done sweating up a puddle, after you’ve taken your shower, and you’re lying in bed at night, you’re still burning fat.
This is due to your metabolic rate being higher for hours after you’re done with your training session. Several studies have demonstrated HIIT’s impressive ability to increase your metabolic rate for hours after exercise (2). Another study showed that just two minutes of HIIT in the form of sprints increased metabolism over 24 hours as much as 30 minutes of running (3).
3. HIIT Will Help You Lose Fat
One study found that people performing HIIT three times per week for 20 minutes per session lost 4.4 pounds of body fat in 12 weeks — without any diet changes (4). More important was the 17% reduction in visceral fat AKA the disease-promoting fat surrounding your internal organs. Several other studies also indicate that body fat can be reduced with HIIT, despite the relatively low time commitment (5). However, like other forms of exercise, HIIT may be most effective for fat loss in those who are overweight or obese.
4. You Can Gain Muscle Using HIIT
In addition to helping with fat loss, HIIT could help increase muscle mass in certain individuals (6). Particularly with people new to regular exercise or overweight individuals, as weight training continues to be the “gold standard” form of exercise to increase muscle mass, but high-intensity intervals could support a small amount of muscle growth (7).
5. Blood Sugar Can Be Reduced With HIIT
Blood sugar can be reduced by HIIT programs lasting less than 12 weeks (8).
A summary of 50 different studies found that not only does HIIT reduce blood sugar, but it also improves insulin resistance more than traditional continuous exercise (9).
So, it is possible that high-intensity exercise is particularly beneficial for those at risk for type 2 diabetes. Some experiments specifically in individuals with type 2 diabetes have demonstrated the effectiveness of HIIT for improving blood sugar (10).
However, research in healthy individuals indicates that HIIT may be able to improve insulin resistance even more than traditional continuous exercise (27 ).