Supercharge your fitness goals with our Get Serious for 8 weeks challenge.
GET SERIOUS 8 WEEK CHALLENGE is all about “progression, not perfection”. Anatomy Fitness will give you the tools to help create a mindset and lifestyle change long term.
Let’s get started.
“The myth of discipline”
The way we talk influences our behaviours, dictates our personality.
For example, I’m going to stop eating sugar! You could say “I can’t eat sugar,” so that’s being a victim, or you could say “I don’t eat sugar!” which is being assertive! To turn off your subconscious mind we need to have habits.
The way we speak has a lot of influence on the way we think, which influences our behaviour, then influences our personality.
The point is, It’s what you love the most, dictates what you will choose!?
For example, you could say “I love eating chocolate” if you keep eating it you will get fat! Don’t complain.
Do things that reflect you love your body, so start Changing the way you talk. “I love being fit” repeated 500 times daily, will help you make the right choices.
It’s Easier to have discipline if you make the right choice for breakfast.
Program structure weeks 1-4
The program is done on a 5-day cycle, as outlined below. You can choose one fo the following options.
Metabolic
Build strength and endurance.
Hypertrophy
Build muscle and strength.
At home workout
Build strength and endurance.
Program structure weeks 5-8
The program is done on a 5-day cycle, as outlined below. You can choose one fo the following options.
Metabolic Phase 2
Build strength and endurance.
Hypertrophy Phase 2
Build muscle and strength.
At home workout
Build strength and endurance.
Week one tasks
- Attend 3D body scan.
- Watch this welcome video.
- Book iNutrition Pro consultation and set up game plan (45 minutes).
- Join our private facebook forum. Please keep discussions related to health and fitness topics, so I can respond to all your questions with-in 24 hours.
- Read the meat and nut breakfast.
- Read stay lean, on the go!
- Read cardiovascular section.
- Aim for a total of 200-300 minutes of vigorous activity weekly. This could be made up from the following training styles; Metabolic training, strength training, HIIT, Tabata and group training sessions.
- Include at least one active recovery day weekly.
Week two tasks
- Watch tutorial video’s. We start from the feet up over the next 8 weeks, instructing you on how to reduce stiffness & regain mobility through out the entire body. This will increase performance and aid with injury prevention.
- Try a different meat and nut combination.
- Aim for a total of 200-300 minutes of vigorous activity weekly. This could be made up from the following training styles; Metabolic training, strength training, HIIT, Tabata and group training sessions.
- Include at least one active recovery day weekly.
- Read intermittent fasting: The trail fast. You have the option of using this once per week on a non-training day.
- Put your weights up this week. *Progressive overload – not only stimulates muscle hypertrophy (building muscle), but it also stimulates the development of stronger and denser bones, ligaments, tendons and cartilage. Progressive overload also incrementally increases blood flow to exercised regions of the body and stimulates more responsive nerve connections between the brain and the muscles involved.
Week three tasks
- Watch new additions to our tutorial video section. We start from the feet up over the next 8 weeks, instructing you on how to reduce stiffness & regain mobility through out the entire body. This will increase performance and aid with injury prevention.
- Aim for a total of 200-300 minutes of vigorous activity weekly. This could be made up from the following training styles; Metabolic training, strength training, HIIT, Tabata and group training sessions.
- Include at least one active recovery day weekly.
- Read pre-exercise nutrition needs.
- Reading: Take Braverman Personality Type Assessment. Answer the questions in terms of how you feel most of the time.
For example, if you’ve had a bad night’s sleep and feel tired today, answer the questions that pertain to your energy levels based on how you feel on a more average day.
- Put your weights up this week. *Progressive overload – not only stimulates muscle hypertrophy (building muscle), but it also stimulates the development of stronger and denser bones, ligaments, tendons and cartilage. Progressive overload also incrementally increases blood flow to exercised regions of the body and stimulates more responsive nerve connections between the brain and the muscles involved.
Week four tasks
- Watch new additions to our tutorial video section. We start from the feet up over the next 8 weeks, instructing you on how to reduce stiffness & regain mobility through out the entire body. This will increase performance and aid with injury prevention.
- Aim for a total of 200-300 minutes of vigorous activity weekly. This could be made up from the following training styles; Metabolic training, strength training, HIIT, Tabata and group training sessions.
- Include at least one active recovery day weekly.
- How alcohol effects fat loss.
- Intermittent fasting schedule
- Put your weights up this week. *Progressive overload – not only stimulates muscle hypertrophy (building muscle), but it also stimulates the development of stronger and denser bones, ligaments, tendons and cartilage. Progressive overload also incrementally increases blood flow to exercised regions of the body and stimulates more responsive nerve connections between the brain and the muscles involved.
Week five tasks
- Change to Program structure weeks 5-8.
- Hypertrophy phase 2
- Metabolic phase 2
- Aim for a total of 200-300 minutes of vigorous activity weekly. This could be made up from the following training styles; Metabolic training, strength training, HIIT, Tabata and group training sessions.
- Include at least one active recovery day weekly.
Week six tasks
- Put your weights up this week. *Progressive overload – not only stimulates muscle hypertrophy (building muscle), but it also stimulates the development of stronger and denser bones, ligaments, tendons and cartilage. Progressive overload also incrementally increases blood flow to exercised regions of the body and stimulates more responsive nerve connections between the brain and the muscles involved.
- Being over weight is your fault
- Hypertrophy phase 2
- Metabolic phase 2
- Aim for a total of 200-300 minutes of vigorous activity weekly. This could be made up from the following training styles; Metabolic training, strength training, HIIT, Tabata and group training sessions.
- Include at least one active recovery day weekly.
Week seven tasks
- Put your weights up this week. *Progressive overload – not only stimulates muscle hypertrophy (building muscle), but it also stimulates the development of stronger and denser bones, ligaments, tendons and cartilage. Progressive overload also incrementally increases blood flow to exercised regions of the body and stimulates more responsive nerve connections between the brain and the muscles involved.
- Tips to improve your deadlift
- Hypertrophy phase 2
- Metabolic phase 2
- Aim for a total of 200-300 minutes of vigorous activity weekly. This could be made up from the following training styles; Metabolic training, strength training, HIIT, Tabata and group training sessions.
- Include at least one active recovery day weekly.
Week eight tasks
- Attend your final 3D body scan.
- Put your weights up this week. *Progressive overload – not only stimulates muscle hypertrophy (building muscle), but it also stimulates the development of stronger and denser bones, ligaments, tendons and cartilage. Progressive overload also incrementally increases blood flow to exercised regions of the body and stimulates more responsive nerve connections between the brain and the muscles involved.
- Where to from here?
- Assessing “reasonable progress”
- Hypertrophy phase 2
- Metabolic phase 2
- Aim for a total of 200-300 minutes of vigorous activity weekly. This could be made up from the following training styles; Metabolic training, strength training, HIIT, Tabata and group training sessions.
- Include at least one active recovery day weekly.
Reading
Stay Lean, On The Go
Cardio vascular
The meat and nut breakfast
Intermittent fasting: The trail fast
Pre-exercise nutrition needs
How alcohol effects fat loss
Intermittent fasting schedule
Being overweight is your fault
Tips to improve your deadlift
Assessing “reasonable progress”
Where to from here?