The Fitness Quadrant Basic Plan

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FQ Basic Plan

The basic plan is to combine the synergy of the four quadrant for your own specific individuality. We first measure our starting point using a tape measurer to record our measurements, and a simple ruler or inexpensive body fat calipers to record our body fat levels. Next we choose our individual plan based on our unique exercise history, experience level, age and goals. Next we can choose either to follow the basic 3 month 3 phase plan given in the program (with options in the plan for training at home with little equipment), or if we are experienced enough we can modify that structure with the information in the chapter "How To Put Together Our Workouts" on page 169. Examine the exerpts and table of contents below:

 

A Few Exerpts from the book:

 

What Results Can We Realistically Expect?

 

An average person that “needs to lose weight” may generally expect to:

 

                                 After 1st Month

Loss Of Inches

Weight Loss of up to 8 pounds (body fat loss even more as lean is gained)

Improvement in Aerobic Capacity and Cardiovascular efficiency

Increase of metabolism boosting muscle

Strength Gains Of Up To 20%

Improved Muscle Definition

                                 After 2nd Month

Body Fat loss continues

Visual Positive Changes In Body Shape

Improvement in Aerobic Capacity and Cardiovascular efficiency

Increase Of Fat Burning Muscle

Faster Metabolism

Strength Gains Continue

Better Self Image

                                After 3rd Month

Body Fat loss continues at a faster rate

Increased visual positive changes in body shape

Continued increase of fat burning muscle

Further improvement in aerobic capacity and cardiovascular efficiency

Faster metabolism

Strength gains continue – up to 60% more than at start of program

Noticeable reversal of Sarcopenia

Stronger joints

Improved blood pressure

Improved Insulin sensitivity

Reduced chances of developing negative age related conditions

 

                                The Plan

 Here is where we lay down the entire plan for fitness. The Plan for the synergistic Fitness Quadrant system is completely structured, but it has 2 paths. For those of you who find it simpler to just follow a predefined plan then you can follow the Calculated Timelines that follow. Some of you who are either already advanced or just very creative may decide to put together your own customized routine with the instructions that follow.

In a yearly Timeline we look at 4 complete cycles. As we zoom in on our yearly timeline, we see that a complete cycle is performed in 3 months, or 13 weeks.  This basic interval has been known to provide the time frame for cycling different types of training for successful transformations, but varieties of this time structure should be explored. We break it down to every 4 weeks of a Muscle Building cycle, a Shape Training cycle, and a Fat Loss cycle. Then we look at weekly, next daily, then finally hourly Timelines. It is an aspect of zooming in along our timeline.

 

Here is what you will get when you purchaseThe Fitness Quadrant book. Following is a list of the Table Of Contents from this section of The Fitness Quadrant book:

The Plan…………………………………………………………………………….…..46

Full Body…………………………………………………………………………………....47

Split Routine………………………………………………………………………….......…48

Fat Loss – 2 Steps: Release Stored Fat and Burn It…...………………………......……48

What Results Can We Realistically Expect?…………………………………………….48

After 1st Month………………………………………………………………………..…...49

After 2nd Month………………………………………………………………………...….49

After 3rd Month………………………………………………………………………...…..49

The Time Lines……………………………...……………………………………………....50

Fitness Quadrant Yearly Timeline…………………………………………………….…..50

Fitness Quadrant 13 Week Timeline………………………………………………...…....50

Fitness Quadrant 3 Phase Timeline………………………………………………….…....51

Fitness Quadrant CARE Timeline…………………………………………...………….....52

 

Optional: Fitness Quadrant Acclimation Raise Metabolism 

3 Week Timeline……………..……………………………...53

Week 1………………………………………………………………………………….....….53

Week 2………………………………………………………………………………….....….54

Week 3………………………………………………………………………………….....….57

 

Fitness Quadrant Add Lean/Muscle Timeline.......................61

Week 1………………………………………………………………………………….....….61

Week 2……………………………………………………………………………….....…….64

Week 3……………………………………………………………………………….....…….67

Week 4……………………………………………………………………………….....…….71

 

Fitness Quadrant Shaping Timeline.....................................75

Week 5………………………………………………………………………………….....….75

Week 6……………………………………………………………………………….....…….80

Week 7……………………………………………………………………………….....…….86

Week 8………………………………………………………………………………….....….91

 

Fitness Quadrant Fat Loss Timeline…….........................………….....……96

Week 9…………………………………………………………………………….....……….96

Week 10…………………………………………………………………………........……...100

Week 11………………………………………………………………………….........……..105

Week 12……………………………………………………………………...……......……..111

Week 13…………………………………………………………………………….........…..117

 

Sequencing The Quadrants…………………………………….…...………….118

Sequencing To Have Fuel To Burn During Exercise………………………...……….....118

A To-Do List: Use The Timeline Of Daily Events For Success……………………..…120

A Daily Fitness Related To-Do List……………………………………………………....121

Basic Example…………………………………………………………………………..........121

Stimulate Metabolism Frequently Through Your Day……………………………….….121

Blood Sugar Leveling For Fat Loss:………………………………………...……...……..122



 

Copyright 2017, Steven Costello

To contact Steve, send an email to: livelongernow@yahoo.com

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