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sample guide for men getting fit for the summer using diet and exercise
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MenGet Fit for Summer
Getting fit for summer requires burning more calories than you
consume a day.
Burn More Calories
Get your metabolism going by:• Eating Breakfast everyday• Eat at least one gram of protein per pound of
muscle• Eating 2 servings of Vegetables with lunch and 2
servings of Vegetables with dinner• Eating fruits, nuts and other low calorie snacks
in between meals• Supplement your diet with a protein shake
Burn More Calories
Start by gradually increasing your daily activity:
• Walk, jog or run at least 30 minutes a day three days a week for one month
• Increase to four times a week the second month• Vary the routine between three and four times a
week for every month after• Vary your exercise routines by varying the pace at
which you are walking, jogging or running
Burn More Calories
Build some muscle:• Exercise with body weight or train with weights• Start with light weights learning proper form
before moving to heavier weights• Start out three days a week for the first month
then increase to four days a week every month after
• Train your upper body one day and your lower body the next (with a day of rest in-between)
Chest Building ExercisesBody weight exercises
• Regular pushup• Wide-arm pushup• Plyo-pushup• Incline pushup
Weight training exercises
• Bench press• Incline bench press• Decline bench press• Dumbbell flyes• Cable cross-overs• Pullovers • Flat-bench dumbbell press• Incline-bench dumbbell
press
Arm Building Exercises
Body weight exercises• Close-hand pushup (triceps)
Weight training exercises• Barbell curl• Dumbbell curl• Reverse barbell curl• Preacher curl• Hammer curl• Lying triceps extension• Overhead triceps press• Cable pushdowns
Body (Strength) Building Exercises
Body weight exercises• Squat• Lunge• Burpee• Mountain climber
Weight training exercises• Squat• Lunge• Dead lift• Snatch• Front press
Sample Weight - Training Routine Month 1
WEEK1
SUN MON TUE WED THRU FRI SAT
walk, jog, or run 30 min walk, jog, or run 30 min walk, jog, or run 30 min
REST
BENCH PRESS (50% BODY WEIGHT)
AB / SIT UP ROUTINE
REST
BENCH PRESS (50% BODY WEIGHT)
AB / SIT UP ROUTINE REST
3 SETS OF 10 REPITIONS 4 SETS OF 10 REPITIONS
DEADLIFT (50% BODY WEIGHT) DEADLIFT (50% BODY WEIGHT)
3 SETS OF 10 REPITIONS 4 SETS OF 10 REPITIONS
SQUAT (50% BODY WEIGHT) SQUAT (50% BODY WEIGHT)
3 SETS OF 10 REPITIONS 4 SETS OF 10 REPITIONS
WEEK2
SUN MON TUE WED THRU FRI SAT
walk, jog, or run 30 min walk, jog, or run 30 min walk, jog, or run 30 min
REST
BENCH PRESS (60% BODY WEIGHT)
AB / SIT UP ROUTINE
BENCH PRESS (60% BODY WEIGHT)
AB / SIT UP ROUTINE
BENCH PRESS (60% BODY WEIGHT)
REST
5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS
DEADLIFT (60% BODY WEIGHT) DEADLIFT (60% BODY WEIGHT) DEADLIFT (60% BODY WEIGHT)
5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS
SQUAT (60% BODY WEIGHT) SQUAT (60% BODY WEIGHT) SQUAT (60% BODY WEIGHT)
5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS
WEEK3
SUN MON TUE WED THRU FRI SAT
walk, jog, or run 30 min walk, jog, or run 30 min walk, jog, or run 30 min
REST
BARBELL BICEP CURLS
AB / SIT UP ROUTINE
REST
BENCH PRESS (75% BODY WEIGHT)
AB / SIT UP ROUTINE REST
4 SETS OF 10 REPITIONS 4 SETS OF 10 REPITIONS
OVERHEAD SHOULDE PRESS DEADLIFT (75% BODY WEIGHT)
4 SETS OF 10 REPITIONS 4 SETS OF 10 REPITIONS
SQUAT (75% BODY WEIGHT) SQUAT (75% BODY WEIGHT)
4 SETS OF 10 REPITIONS 4 SETS OF 10 REPITIONS
WEEK4
SUN MON TUE WED THRU FRI SAT
walk, jog, or run 30 min walk, jog, or run 30 min walk, jog, or run 30 min
REST
BENCH PRESS (85% BODY WEIGHT)
AB / SIT UP ROUTINE
BENCH PRESS (85% BODY WEIGHT)
AB / SIT UP ROUTINE
BENCH PRESS (85% BODY WEIGHT)
REST
5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS
DEADLIFT (85% BODY WEIGHT) BICEP BARBELL CURLS DEADLIFT (85% BODY WEIGHT)
5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS
SQUAT (85% BODY WEIGHT) SQUAT (85% BODY WEIGHT) SQUAT (85% BODY WEIGHT)
5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS
Sample Weight - Training Routine Month 2
WEEK1
SUN MON TUE WED THRU FRI SAT
walk, jog, or run 30 minINTERVAL TRNG30 MIN walk, jog, or run 30 min walk, jog, or run 30 min
REST
SHOULDER PRESS
AB / SIT UP ROUTINE
DEADLIFT (85% BODY WEIGHT) BENCH PRESS (50% BODY WEIGHT)
AB / SIT UP ROUTINE REST
3 SETS OF 10 REPITIONS LAT PULL DOWN 4SETS OF 10REPS 4 SETS OF 10 REPITIONS
UPRIGHT ROWS 1-ARM ROWS 4SETS OF 10REPS INCLINE BENCH PRESS
3 SETS OF 10 REPITIONS T-BAR ROWS 3SETS OF 10REPS 4 SETS OF 10 REPITIONS
LATERAL SIDE RAISES JUMPING PULLUPS 3SETS OF 10REPS CABLE CROSS-OVERS
3 SETS OF 10 REPITIONS 3 SETS OF 10 REPITIONS
WEEK2
SUN MON TUE WED THRU FRI SAT
walk, jog, or run 30 min walk, jog, or run 30 minINTERVAL TRNG30 MIN walk, jog, or run 30 min
REST
BENCH PRESS (90% BODY WEIGHT)
AB / SIT UP ROUTINE
SHOULDER PRESS AB / SIT UP ROUTINE BENCH PRESS (50% BODY WEIGHT)
REST
5 SETS OF 10 REPITIONS 3 SETS OF 10 REPITIONS DEADLIFT (85% BODY WEIGHT) 4 SETS OF 10 REPITIONS
DEADLIFT (90% BODY WEIGHT) UPRIGHT ROWS LAT PULL DOWN 4SETS OF 10REPS INCLINE BENCH PRESS
5 SETS OF 10 REPITIONS 3 SETS OF 10 REPITIONS 1-ARM ROWS 4SETS OF 10REPS 4 SETS OF 10 REPITIONS
SQUAT (90% BODY WEIGHT) LATERAL SIDE RAISES T-BAR ROWS 3SETS OF 10REPS CABLE CROSS-OVERS
5 SETS OF 10 REPITIONS 3 SETS OF 10 REPITIONS JUMPING PULLUPS 3SETS OF 10REPS 3 SETS OF 10 REPITIONS
WEEK3
SUN MON TUE WED THRU FRI SAT
walk, jog, or run 30 minINTERVAL TRNG30 MIN walk, jog, or run 30 min walk, jog, or run 30 min
REST
BENCH PRESS (100% BODY WEIGHT)
AB / SIT UP ROUTINE
SHOULDER PRESS AB / SIT UP ROUTINE
REST
4 SETS OF 10 REPITIONS 3 SETS OF 10 REPITIONS BENCH PRESS (50% BODY WEIGHT)
DEADLIFT (100% BODY WEIGHT) REST OR MAKE-UP DAY UPRIGHT ROWS 4 SETS OF 10 REPITIONS
4 SETS OF 10 REPITIONS 3 SETS OF 10 REPITIONS INCLINE DUMBBELL BENCH PRESS
SQUAT LATERAL SIDE RAISES 4 SETS OF 10 REPITIONS
4 SETS OF 10 REPITIONS 3 SETS OF 10 REPITIONS CABLE CROSS-OVERS
3 SETS OF 10 REPITIONS
WEEK4
SUN MON TUE WED THRU FRI SAT
walk, jog, or run 30 min walk, jog, or run 30 minINTERVAL TRNG30 MIN walk, jog, or run 30 min
REST
BENCH PRESS (95% BODY WEIGHT)
AB / SIT UP ROUTINE
SHOULDER PRESS AB / SIT UP ROUTINE FLAT BENCH DUMBBELL PRESS
REST
5 SETS OF 10 REPITIONS 3 SETS OF 10 REPITIONS DEADLIFT 4 SETS OF 10 REPITIONS
DEADLIFT (95% BODY WEIGHT) UPRIGHT ROWS LAT PULL DOWN 4SETS OF 10REPS INCLINE BENCH PRESS
5 SETS OF 10 REPITIONS 3 SETS OF 10 REPITIONS 1-ARM ROWS 4SETS OF 10REPS 4 SETS OF 10 REPITIONS
SQUAT (95% BODY WEIGHT) LATERAL SIDE RAISES T-BAR ROWS 3SETS OF 10REPS CABLE CROSS-OVERS
5 SETS OF 10 REPITIONS 3 SETS OF 10 REPITIONS JUMPING PULLUPS 3SETS OF 10REPS 3 SETS OF 10 REPITIONS
Continuing Training
• Once you begin training with weights and determine which exercises and schedule works best for your body continue your training with routines from the following online sources:– http://www.crossfit.com– http://www.menshealth.com– http://www.stronglifts.com
