Here are my real results and what I was able to achieve after completing this program.

This article simply goes over that this fitness program does not replace a doctor's advice or orders.

This lecture will go over how having a positive attitude can yield positive results.

This lecture will help prepare you for your new training program. We are going to talk about food, facilities, photos, measurements and more.

This lecture provides a detailed explanation along with images and video about how to take girth measurements. Girth measurements are a simple and easy way to determine loss of body fat.

In this lecture, I will provide guidance on healthy food choices explaining the concept of healthy eating and review macronutrient recommendations.

Healthy food choices are whole foods. View a list of these here.

View some ideas and recipes for healthy food options.

Feel free to download the sample meal plan. This is the meal plan I used to achieve my results. You will likely have to tweak portion sizes to meet your daily needs.

In this lecture, I will explain terminology you may not be familiar with in this course.

At the end of this lecture, you will be able to explain the pros and cons of free weights and machines.

This lecture will review the strength portion of month one.

View and download month 1 strength training exercises.

This lecture provides an overview of the strength fitness program for month 2.  I will also explain why you may want to mix in your cardio with strength training.

Download the attached strength program for month 2.

This lecture provides an overview of the strength fitness program for month 3. 

Welcome to your new strength workout this month. Here I introduce new strength exercises along with some ones you have done in the past. The purpose is to keep your body guessing and challenged each month so that your body keeps improving over time.

This lecture provides an overview of the strength fitness program for month 4. 

This lecture provides the workout for month 4.

Feel free to download or print out the attached fitness log and take to the gym with you!

This lecture will explain about the benefits of cardiovascular activity and the cardio program I have outlined in this course.

View month one cardio training workouts.

This attachment provides different cardio activities you may choose to complete during this fitness program.

Cardio is a big part of this program and it's not all about just jumping on a machine and going the same speed for 30 minutes. This month I introduce another quality circuit that will get your heart pumping and body burning fat.

This lecture provides visual slides and a verbal explanation of the interval cardio workout.

This lecture provides a visual demonstration and verbal explanation of the steady state cardio workout.

This lecture provides visual slides, videos and a verbal explanation of the Stairmaster challenge workout.

This lecture provides slides, videos and a verbal explanation of the HIIT challenge workout.

This lecture provides videos and a verbal explanation of the bodyweight circuit workout.

This lecture provides videos and a verbal explanation of the rowing cardio workout.

Ready to really challenge yourself? This lecture provides videos and a verbal explanation of an intense total body circuit that will get your heart rate going!

Here is another circuit for you to blast away fat and promote lean muscle tissue. The lecture provides videos and a verbal explanation of this circuit.

This lecture provides a visual demonstration and verbal explanation of glute kickbacks including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of front squats including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the back squat including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of elevated reverse lunges including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of elevated reverse lunges including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the dumbbell split squats including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the lying leg curl including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of curtsy lunges including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of bench step-ups including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of standing calf raises including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of seated calf raises including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the seated abductor exercise including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the calf raises on a leg press machine including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of sumo deadlifts including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the glute bridge including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the elevated glute bridge exercise including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of walking lunges including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of box jumps including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of one legged deadlifts including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of band lateral shuffles including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of Bulgarian squats including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of leg extensions including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of one legged leg presses including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of side lunges including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of dumbbell bent over rows including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the lat pull down including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the seated row including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of medicine ball slams including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of bent over rows using a barbell including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of stability ball hyperextensions including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of face pulls including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of standing cable rows including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of renegade rows including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of pull-ups including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of plank jacks including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the incline dumbbell press including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of a dumbbell boxing workout including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of cable flyes including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of dumbbell pullovers including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of standing lateral raises including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the dumbbell shoulder press including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of dumbbell jabs including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of dumbbell uppercuts including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of rear delt cable raise including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of cable front raises including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of cable lateral raises including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the Arnold dumbbell press including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the medicine ball shoulder press including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the barbell overhead press including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the triceps kickback including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of bench dips including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the overhead triceps extension including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the rope overhead triceps extension including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of concentration curls including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of incline dumbbell curls including the primary muscles involved.