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Workout Plan by Krissy Cela Welcome How to Track Progress Setting Goals Organis

Workout Plan by Krissy Cela Welcome How to Track Progress Setting Goals Organisation and Tips Different Types of Workouts Training Dictionary Active Rest Day Supplement Requirement Stretches Workout Plan Weeks 1- 4 Workout plan Weeks 5-8 Glossary Thank you Contents. PAGE 2 Welcome. Please Hashtag #KCSG or #Krissycelaplans Follow @kcsg_community on any of your social media so I can get to know you! Always feel free to email me with ANY questions at celasimplicity@gmail.com Hi There! Get ready to start a new journey leading to the body you want! I know you may be feeling a little down about your body at the moment and you haven’t found the right programme that seems to work for you, but do not worry - I'm here to help you the best way I can. The first and most important thing I want you to do is love yourself and your body, regardless of whether you're where you want to be right now or not. You have one body so treat it right and show it love. This plan will help you not only achieve this, but will inform you about different types of workouts and which ones best fit you. What will be included? 1-8 Week Workout Guide Illustrations of different exercises Information about the different types of workouts Staying hydrated Active rest days Tips on organisation Remember you’re not in this alone, you have me. I will push you every step of the way, even if I'm not there right beside you. If you find it difficult at first, don't panic. Ask a friend or family member to join in. Make it fun and exciting to work out, not a dreaded task! So let’s get to it. 8 WEEK TONE & SCULPT PLAN BY KRISSY CELA PAGE 3 8 WEEK TONE & SCULPT PLAN BY KRISSY CELA PAGE 5 How do I track my progress? In my opinion, I have found the best method of tracking progress is by taking photos. Scales, counting body fat percentage and girth measurements can be inaccurate. I do not want you to focus on numbers, but rather on how you physically and mentally feel. Taking pictures is a fantastic way to contrast your progress from the beginning to the end. I understand that you may find stepping on the scales part of your day routine, however your body fluctuates throughout the day. Progress pictures tell the truth! How do I take progress pics? Wear minimal clothing. Sounds naughty right, but in order to track your body, you will need to capture your body as it comes and as it will change. Recommended clothing would be a sports bra and shorts. Take your progress pictures hands free. Keep your phone/camera in a stable place and set a timer on it or get someone to take the pics for you. Make sure the lighting is clear and bright. Do not pose, keep your body relaxed in your very first picture. After a couple of weeks, you can pose/flex to show off your results! Take pictures every 2 weeks in the same lighting, room, and time. Setting Goals. This I would say is the most important part of the whole programme. Your long term and short term goals should be personal to you and only for you. If you want to lose weight, you need to establish how you are going to do it. What are the first hurdles you have to pass in order to get to the finish line? Your goals should NOT be somebody else’s, they should be your own personal target to achieve the best results you possibly can. As you can see, I have assembled a example asking you what your short term and your long-term goals are. I want you to fill this in and place it somewhere that you can see it every day, to remind you of them. You need to make sure your goals are SMART, ask yourself: what is it you want to achieve, and why you want to achieve it? Is it measurable and achievable for you and your life? It must be realistic - I encourage you all to make your goals realistic. The reason I stress this is because if you make a goal unrealistic you will be disappointed; focus on small achievable goals. Finally, set yourself a goal in a certain time frame so you can work extra hard to make it possible. Speciﬁc You need to make your goals very clear. Measurable Make sure that you can track your progress Achievable You must set yourself a goal that you will be able to achieve and you will make sure you achieve. Realistic There is no point setting yourself a goal that is not going to happen. As brutal as this may sound if you hate cardio with a passion and you’ve set yourself a goal to run every day for an hour, then the goal is very unrealistic. You need to find something you love and will realistically be working towards that you enjoy. Time-Bound Set a timeline including both short term and long term goals. Short Term Goals Example Eating all my allocated meals Waking up early to cook breakfast Drinking 2 green teas a day 1 2 3 4 5 8 WEEK TONE & SCULPT PLAN BY KRISSY CELA PAGE 5 Long Term Goals Example Dropping 2 dress sizes in 6 months Losing 8lbs in 4 weeks Organisation & Tips. Let me start by saying that I don’t expect you to be dropping your whole life in order to do this workout plan. All I’m saying is I hope you try your very best and put in your all into it. When we spoke, you specified to me the days you can work out and the number of times you can work out for. I planned this programme around that information you provided and made it realistic. I don’t expect you to work out for hours and hours and hours, but I do expect you to go to the gym with the motivation to succeed! Start small, baby steps ﬁrst Try each workout first before performing the exercise. Make sure your form is right and you feel comfortable doing it. Some exercises are more complicated than others, some you will love, others you will hate, but try them out first. Look good, sounds crazy but trust me! If you wear a baggy jumper and unflattering leggings you won’t be motivated to workout. Buy something fun, bright, and fitting. Some people don’t like showing skin so buy long sleeved gym tops in your favourite colour. Music; music is fundamental! Create a list of all the top current hits or even old classics you love. Music gets me pumped and it gives me that extra boost at the gym that I really need. Be prepared Luckily for you, your workouts are all prepared so you have a step by step guide. Just because this plan is based around certain days and duration it doesn’t mean you can’t mix the exercises up and swap things around, be adventurous. Bring a friend, family, or partner Why not try the workout plan with a friend or family, experience it together, help each other and kick some butt! Make time If you have a 2 hour break why not go to your local gym? Utilise the time you have, don’t just sit around wasting your time away. Working out will give you a boost of energy! HAVE FUN! I can’t stress this enough, working out is not meant to be a chore, it’s meant to be fun and exciting! Stay positive and motivated! 8 WEEK TONE & SCULPT PLAN BY KRISSY CELA PAGE 6 Different Types of Workouts. Strength Training Strength training is the foundation of muscle growth and comprises of four big movements: Deadlift Bench Press Shoulder Press Squats Deadlift Performing a deadlift, which most people think is purely a back exercise, actually incorporates your back, quads, hamstrings, glutes, calves, core and traps. Minus your arms, chest and shoulders a standard deadlift is almost a full body exercise. Bench Press When conducting the bench press exercise, it’s not only the chest that is being targeted. Bench press (dumbbell press), uses your chest and triceps as the primary muscles and incorporates your shoulders, traps and even parts of your upper back. Shoulder Press When performing the seated dumbbell shoulder press correctly, this exercise does not only target the shoulders as its primary muscles, but it’s also incorporating your triceps, core and back. These secondary muscles are activated to stabilise the body to enable you to perform the exercise correctly. Squats A lot us think that squats are only working the legs. Even though the squat predominantly works your quads, hamstrings and glutes, there are upper body muscles used as well. Muscles such as your calves, lower back and your core are all secondary muscles that are activated when performing squats. The reason these are called ‘compound exercises’ uploads/Ingenierie_Lourd/ body-guide.pdf