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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.
Plan and simple, The Body Rebuild Nutrition strategy is crucial to follow if you actually want to achieve your best possible transformation within 12 weeks.
You can't have a salad every now and then and think you can eat double cheeseburgers because you had a good workout. The body doesn't work that way. It doesn't care about how hard you've been working out, or how much you think you deserve a treat.
The body only knows Calories In vs. Calories Out, and if you're eating more calories than you're burning off on a daily basis, you won't lose fat.
There are three stages to The Body Rebuild Program. Each stage gradually gets more challenging and has a nutrition strategy to make sure you’re maximizing your fat loss while nourishing your body to be able to sustain the continuous challenging workouts.
We'll be utilizing a Plant-based framework for each stage, with slight adjustments for your goals, such as lowering your calorie intake to getting rid of excess body fat. This effective nutrition strategy will provide consistent fat loss throughout the entire 12-week program, especially if you're body isn't used to receiving the proper amount of nutrients on a daily basis.
To ensure results with this nutrition plan, you'll be writing down everything you eat in the Nutrition Log included in this guide. I won't force you to track your calories if you don't want to, but you still need to track what you eat. Remember, what gets measured gets managed. If your goal is to actually lose fat, you need to hold yourself accountable by keeping track of what you're putting in your body. That way, you can easily pinpoint why you're losing or not losing fat. Plus, it literally takes a seconds to jot down what you eat, so there’s no excuse NOT to.
Prior to breaking down the ins and outs of the Nutrition strategy, let’s quickly take a look at the basics of macronutrients, what they are and why they're matter...
There are 3 Main macronutrients: Proteins, Fats, and Carbohydrates.
Protein is a critical component of the Body Rebuild nutrition plan. Protein is made up of 20 amino acids. The body is able to produces 11 of them. The other nine (known as essential amino acids) needs to be obtained through your diet as your body isn’t able to create them internally.
When you eat protein, the body breaks down the macronutrient into usable amino acids that contribute to a number of bodily functions, including muscle growth, muscle repair, and recovery. Your body can break protein down and use the amino acids as a source of fuel, making protein a great energy source.
Protein helps keep you feeling fuller for longer periods of time, but even more, it's essential for maximum recovery and repairing after training. Beans, whole grains, nuts & seeds and/or fruits and veggies with every meal/snack. Getting it through these forms fills you with vitamins, minerals, fiber, and antioxidants so that you always feel your best, while expediting fat loss.
Leafy greens and beans are a top sources for healthy protein, as they are packed with nutrients and sources of energy. Try to eat them as often as possible, aim for at least once a day. They are the most nutrient-dense foods you can eat, meaning you can eat more food without worrying about eating too many calories. (Which is why I personally love them).
I recommend having at least one serving of protein with every meal. Visit the Protein list section of this guide for recommended Protein Sources.
Carbohydrates (“carbs”) are a macronutrient and are a preferred energy source for your body. The problem though… is that they’re not good for much more than energy when your primarily objective is fat loss.
When carbs are consumed, they’re converted into glucose as they enter the bloodstream. As glucose levels rise, the body raises insulin levels to shuttle the glucose out of the blood and into your muscles and liver.
Your body processes and stores carbs in your muscles as glycogen, which is what your body taps into and breaks down when you’re working out for fuel.
The muscles and liver, however, are only able to absorb a limited amount of glucose, and once they reach their saturation point, any leftover glucose at that point is essentially stored as fat. (This is why carbs tend to get a bad reputation and why so many diets are low-carb.)
In this program, you’ll only eat carbs in your immediate post-workout meal (and no other times of the day).
Fat is the most dense of the macronutrients, as it contains 9 calories per gram, compared to protein and carbs, which each contain four calories per gram.
Which is why fatty foods are so high in calories, but despite what most believe, eating fat does not necessarily make you fat. Yes, it is more calorie-dense, so a high-fat diet will contain more calories consumed, and more calories equals more weight gain.
There are various types of dietary fats; Some are great for the body, while others you’ll want to avoid:
Bad saturated fat is mainly found in red meat and dairy (stay away!). It’s also known as solid fat because it solidifies at room temperature. The American Heart Association warns against consuming too much saturated fat, as it may elevate LDL cholesterol and the risk of pulmonary disease.
Good saturated fat can be found in items like Coconut oil.
Unsaturated fat typically falls under two categories: monounsaturated fat and polyunsaturated fat.
Monounsaturated fat is often found in foods like avocados, nuts, and olive oil, and are often noted as the healthiest fats of all as they are believed to lower bad cholesterol while raising good cholesterol.
Polyunsaturated Fat – This is comprised of omega-3 and omega-6 fatty acids and is found in nuts, seeds, and oils such as Flaxseed oil, Flaxseed ground, Rapeseed oil, Walnuts, etc. Polyunsaturated fat consumption has been linked to reduced risk of high blood pressure and delaying onset of type II diabetes.
This is the worse type of fat and the one you want to avoid. Trans fat is present amounts in meat and dairy, but the majority of trans-fats are artificially produced by adding hydrogen to vegetable oil, thus allowing it to solidify. Trans-fats are often found in highly processed and refined foods, such as potato chips, candy, and anything fried. Too much of this fat in a diet has been linked to increased bad cholesterol and elevated risk of heart disease. Again – stay away from trans-fats.
In this nutrition protocol, we’re not going to be tracking the fats we consume because it’s more tedious than is necessary for fat loss and muscle building. Just try to limit the butter and other bad fats and you’ll be fine.
A caloric deficit is when you consume less calories than the amount of calories you need to maintain your current body weight. A calorie deficit can be created by reducing the amount of calories you consume daily.
In order to burn fat, you must to be in caloric deficit, period. No way around it.
Let me stress that again: being in a Caloric Deficit is literally the only way to burn fat.
There are two ways you can do this:
1. You can create a calorie deficit by eating fewer calories than you consume on a daily basis.
2. You can burn/expend more calories than you’ve consumed in a day through working out (e.g The Body Rebuild Program).
The most effective way to get in a "caloric deficit" is by adjusting your diet.
Yes, Diet is way more effective than exercise when it comes to burning fat. Actually, you can lose weight without doing any exercise at all. Check this out, jogging 1 mile burns about 100 calories, on average. Which seems pretty good, until you realize that there are about 110 calories just 2 Oreo cookies 🙁
This is why it’s much more effective to focus on just eating less calories than trying to run calories off. Let me make this clear, I am NOT saying you shouldn't workout. In fact, if you do just have some extra baggage and you focus on diet only without working out, once you actually start losing weight, you will just look like a smaller version of what you do now. Just pocket-sized, with no actual shape, tone or definition, which is cool if that's what you're after.
But when you build muscle, it gives guys the strong physique they're after and gives females the curvy body they desire, respectively. Also, just by having more muscle on your frame, you burn more calories throughout the day.
But with that being said, it’s important to understand that you cannot out-train a bad diet. Trust me, I've tried one too many times, it's a battle that you can not win.
So, let's talk about how you will create your calorie deficit...
There are 3 ways to create your Calorie Deficit. Let's take a look at each option.
1. Tracking Your Calories
This one is a little tedious, but the most effective way to ensure that you're in a calorie deficit everyday. (It's also the method I personally used to drop 32 pounds.)
It is well-documented that most people tend to greatly underestimate the amount of calories they consume daily by as much as 40%. This can be avoided by adding the foods you eat in an app that allows you to track your calorie intake. I use MyFitnessPal.
If you want to find your maintenance calories (amount of daily calories needed to maintain your current weight), you can use my free Macro Calculator by clicking here .
It’ll ask you for your age, height, weight, activity level and a few other questions to find out how many calories you need to maintain your current weight, then you can use my calculator to find out how many calories you need to consume to lose weight.
Do you need to track calories, fat, carbs, and protein? And, if so, how can you go about it without driving yourself (and everyone around you) crazy?
First, tracking may not be for you if:
- You are content with your body and diet as it stands.
- You eat a mostly whole-foods, plant-based diet of mainly fruits, vegetables, legumes, and whole grains – no oil or sugar.
- You just want to maintain at your current state or maybe lose or gain a few pounds with no detailed physique goals.
But you may find tracking can be useful if:
- You want to set a specific goal.
- You want to eat some processed foods and feel you aren’t sure how much you need to eat to get to where you want to be.
- You’ve tried working out and dieting, but haven’t experienced the weight loss you desire.
- You have very specific physique goals.
2. Adopting a Plant-based diet (at least mostly)
Following a plant-based diet is the easiest way to avoid counting calories for fat loss, due to the high nutrient, low calorie ratio of the food choices. It'll have you dropping fat, gaining lean muscle while boosting longevity at the same time. Here are some basic outlines on how to do it.
Eat at least 1 serving of protein (beans, whole grains, nuts/seeds) and produce (fruits/veggies) at every meal/snack.
Protein is important for recovery and muscle repair after working out, while also keeping you feeling full. Produce is the healthiest food you can possibly eat since it’s packed with vitamins, minerals, fiber, and antioxidants.
Greens & Beans are the ideal picks for protein and produce.
Both beans and leafy greens are packed with nutrients and are excellent sources of health-promoting energy — eat them often, once a day minimum.
Have a big leafy green salad to start lunch and dinner.
Leafy greens and green vegetables are the most nutrient-dense, health-developing, and ridiculously low calorie foods you can eat, so fill up on them first rather than less nutritious foods.
Eat unrefined carbohydrates at most meals (whole grains, vegetables, fruit), and limit refined carbohydrates (flour and sugar).
Whole grains, fruits, and vegetables are extremely nutritious, and their complex carbohydrates are exactly the type of fuel our body is designed to thrive on. Refined carbohydrates are artificially condensed and rich, making them for of unneeded calories and much more fattening. If you're not going to track your calories, ideally you'll want to stay away from refined carbs.
DYNAMIC 5 MINUTE WARMUP ROUTINE (DO THIS BEFORE EVERY WORKOUT)
The Purpose of this program is to lose weight, build muscle, and feel better about ourselves. That can't happen if we get injured, so ALWAYS DO THE DYNAMIC WARMUP BEFORE EVERY WORKOUT SESSION.
- 1-2 minutes of jump rope
- 10 Arm Circles
- 10 bodyweight squats
- 50 jumping jacks
- 5 lunges (each leg)
- 10 glute bridges
- 1 min jogging in place
- 10-20 push-ups
BEGINNER WORKOUTS (WEEKS 1-4)
INTERMEDIATE WORKOUTS (WEEKS 5-8)
ADVANCED WORKOUTS (WEEKS 9-12)
ANNIHILATING AB WORKOUTS
LEAN ABs #1
LEAN ABs #2
LEAN ABs #3
CARDIO DAY OPTIONS
WALKING (BEGINNERS): 45min to 1-hour walk.
SPRINTING: 10 Rounds: 30 sec (all out) sprint, 1min rest.
JUMP ROPE: 15-25 minutes
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.
- Making your health a priority pays long term dividends.
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 improveeven more than traditional continuous exercise ( ).
Burpees: If you are unable to fully squat to the floor, and then move back into a plank, you can squat in front of a bench and place your hands on the bench to stabilize yourself as you jump into the plank position.
If you are unable to jump your legs back into the plank you can simply step each foot back into it.
Traditional Pushups: Instead, perform knee pushups or pushups with your hands elevated on the couch, bench, chair, etc.
Prisoner Squats, Jump Squats, In & Out Squats: Instead, perform basic Squat or a squat holding onto a chair.
Prisoner Lunges, Jump Lunges, Front, Side & Back Lunges: Instead, perform a basic lunge holding on to a chair, table, couch, etc. Start with your feet shoulder-width apart, and then step one leg forward. The back leg should be engaged on the ball of the foot, while the front leg should bend down to a 90-degree angle towards the floor.
A major key here is to not let the front knee go forward over the toes, keep it directly above the ankle.
You can do variations of a lunge, including stepping forward or backward into them, stepping up onto a bench, or stepping sideways into side-lunges.
High Knees: Instead, you can modify by doing them at a slow, controlled pace, or simply march in place.
Bicycle Crunches, Six inches, Leg Drops, Flutter Kicks, Laying Knee Raises: Do as many reps as you can with proper form and rest when needed.
Mountain Climbers: Instead, hold on to a chair or couch and perform the exercise, or you can put some towels or paper plates under your feet (depending on the floor surface you are working out on) and instead of jumping your feet back and forth you can slide them.
Jumping Jacks: If your shoulders are injured, or it strains them too much to bring your arms completely above your head, you can modify by only bringing them halfway up, to about shoulder length.
The best cardio workout for burning fat is one of high intensity that gets the job done in as little time as possible. High intensity usually means that your cardio workout will involve working at about 75 percent or greater of your maximum heart rate. A major benefit of high-intensity cardio is that you can burn more fat in a shorter amount of time and minimize catabolism that can result from too much cardio.
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