Skim this page and understand what this page is
doing and how to apply it to your new weight lifting program.
This page serves as a quick start guide to creating a weight lifting schedule that works. This entire website
is dedicated to helping you make fast progress through COMPLETE programs.
Are You Serious About Building a Better Body?
Setting goals in weight lifting, meeting them, and
achieving a better looking body is fun!
If you're the kind of
person that wants to achieve
goals because it really makes you feel great to achieve something that
most people cannot, this page on weight lifting schedule will be very
interesting to you.
If you're willing to work hard to get the body you
want, you'll want to stick with me here at Weight Lifting Complete.
Please realize that there is no easy way out or easy solution to
getting the body
of your dreams.
If you're looking for an easy way out, you
will
never find it. Not here and not anywhere! Quick fixes do not work. Ask anyone that's ever tried them.
Take Your Time Learning... Don't Rush
Make A Plan and Execute That Plan
Learn this Weight Lifting Schedule section
well and you will be on your way to meeting your goals much quicker.
You'll know exactly what I mean after learning all about goal setting,
planning, scheduling, and tracking your progress.
To provide even more help to you, I'm providing a
free weight lifting guide to help you along the way. All you have to do
is fill out the form below and click the confirm link in an email you
receive. You'll then be taken to a page to download your free weight
lifting guide with more weight lifting schedule info.
This free guide
contains weight lifting, stretching, diet, and cardio information. The
free guide really complements this weight lifting schedule section. You
can read more about the free weight lifting guide on the weight
lifting guides page or you can download it now by
filling out the form below!
Get Your Free Guide to Getting Started
When You Subscribe... It's Easy and Free
After filling out the form above, you
will get an email in a few minutes
asking you
to subscribe to the
WLC Newsletter.
As of now, the WLC Newsletter is a weekly newsletter with muscle building and fat
loss tips! The newsletter will provide more info to add to your
understanding of weight
lifting schedule and more.
Build yourself a Plan to Success
I want you to go through each of these steps below
and develop your weight lifting schedule to meet your goals. You will
have to come back to this for each WLC cycle and re-assess your goals
and progress.
Going through this process will get easier and easier for
you. It will become automatic once you get into this type of mindset.
Remember, a weight training schedule helps you to plan your success and
continue your success throughout the years!
1. Write Out Your Goals.
Goal setting is an absolute MUST if you really want to make progress. Why? Because your subconscious mind is very powerful.
By writing goals out on paper and going over them each day, your mind begins to work with you to reach your goals and never
against you. When your mind is on your side, you don't sabotage your results any more. You do everything you can to reach your goals.
Read more about writing goals and planning your program at the free workout plans section.
2. Select a Weight Lifting Program that Matches Your Goals.
Most programs out there are designed for either building muscle, fat loss, or weight loss. You need to choose one that fits your goals.
I will never recommend a program that promises fast weight loss.
Fast weight loss programs cause huge amounts of muscle loss which is bad for you, your looks, and your health.
The WLC Program (designed by yours truly) allows you to set whatever goals you want and get the body you want.
If you want to build muscle. Done. Burn fat? Done. The WLC Program adapts to your needs.
I also have other options available to you on my index of weightlifting programs page.
3. Make a Meal Plan to Fit Your Goals.
This may be the most complicated part for many of you. Eating healthier is a huge challenge for many of us because we've been eating so
poorly for so long.
You have to make up your mind to do whatever it takes to build muscle and burn fat. And that means eating healthy foods all the time.
Want to learn more about eating to build muscle and burn fat? See the diet and nutrition section of the site.
4. Create an Aerobic Exercise Plan for Your Goals.
Aerobic exercise should be kept to a minimum if you're trying to build muscle. If you're trying to burn fat, you need to increase the
amount of aerobic activity based on your results each week.
Cardiovascular exercise is amazing for burning fat because it's the only type of exercise that burns fat directly from your body. If you're
trying to get lean, you've got to know how much cardio to do, when to do it, and how to do it.
Luckily, I've devoted an entire section of this site to teaching you how to do aerobic exercise to burn fat.
5. Select Supplements to Help You Make Slightly Better Progress.
I'm not here to cheat, lie, and steal from you like most of the supplement companies. Many of those companies could make a pile of
dog crap sound so good that you'd want to buy it. And that's exactly what many of them are selling you and worse!
Some supplements are going to help you make slightly better progress by making your life easier and providing convenience. If a supplement
like whey protein prevents you from eating fast food one day, it's worth it in my opinion.
When you sign up for the WLC Newsletter, one of the bonuses I give you for confirming your subscription is the Supplements Guide that usually
only comes with the Full WLC Program Package. You can get it for free by signing up now -- simply use the form further up this page.
6. Learn How to Build Muscle
Building muscle and burning body fat are conflicting goals. You need a calorie surplus to give your body extra calories for constructing new
muscle mass. You need fewer calories than your body needs in order to burn fat from your body. See how they are conflicting goals?
You must decide whether you want to build muscle or burn fat for a period of a few months at a time. Commit to one of those and stick
to that goal for a few months at a time.
Building muscle mass is simple when you know how. Learn how to build muscle right here on the Weight Lifting Complete website.
7. Learn How to Burn Fat
Burning fat is very difficult for many people. Many people try weight loss programs, lose weight, and then wonder why it all comes back at a very fast
rate. People are doing it the wrong way.
I'll show you how to burn fat the proper way.
You simply need someone who knows to show you how. I'll give you the most powerful fat burning strategy on the planet for free when
you follow the link above.
8. Create Your Personalized Log Book
A log book is a MUST if you want to make continuous progress. In order to make progress week in and week out, you need to know what you've
been doing and whether or not it's working.
The human body is very complicated and quickly adapts to anything you do. You have to make changes in order to make progress continuously. In
order to make proper changes, you need to keep track of the correct information.
The exercise log sheet section of the site is dedicated to helping you keep track of all
the right things. I've also included a weightlifting
charts section with free charts you can add to your log book.
Assessment Time
I want everyone to do two types of assessments
throughout the year. One assessment will occur weekly at the same time
and day of every week. The other will be a pre and post WLC cycle
assessment. These are required body assessments
that will help you to tweak your complete weight lifting program to
maximize your results!
Without these assessments, you are blindly doing your
exercise and workout without knowing if it is working. Don't waste your
time. Learn how to do these assessments and follow this weight lifting
schedule page to get optimal muscle building and fat loss results.
A. Weekly Assessment
I want everyone to schedule a weekly assessment
time for weighing yourself, making calorie calculations, and to make
adjustments to your diet.
This is one of the most important
times of the week. You need to have the same time and same day every
week.
Your body weight should always
be measured under the same conditions! You must count calories each and
every day of the week in order for the weekly assessment to work.
This weekly assessment should not take long.
Probably 30 minutes or less. I like to schedule my assessment time on
Sunday morning so I can make my diet adjustments and make changes to
any meals I will be planning for the coming week.
1. Weighing
Yourself
You must weigh yourself on the same scale and under the same conditions
every week. I only want you to weigh yourself once a week and I mean
once a week! Not 10 times a week. Don't obsess and overthink. You'll
only go backwards.
2. Calculating
Your Average Daily Calories
You
will use your diet log and simply get an average of the calories
you've eaten over the past week. You can use one of the online diet
tracker websites for free to easily keep track of your calories each
day.
3. Adjusting
Diet if needed
You will now use your diet planning to either add calories, subtract
calories, or keep your diet the same. Your diet goal will tell you in
which direction you need to go.
B. Pre and Post WLC Cycle Assessment
Before and after every cycle of WLC I want you to
perform the exact same assessment under the exact same conditions. For
example, if your last workout was on a Friday take your measurements on
Sunday night after the Friday workout.
Then take your measurements
again the day before you start the first workout on your new WLC cycle
a week later.
These measurements will be about a week apart each time depending on
how long you take for your WLC Program Reset.
1. Taking
Body Part Measurements
I want you to measure the circumference of all your major muscle
groups. I will list all of the measurements I want you to take, when to
take them, and how to take them.
2. Measuring
Body Fat
You're going to need some calipers or another method of measuring your
body fat. As long as you are consistent with the method of measurement
and calculations, you will be fine.
3. Calculating
Lean Body Mass and Fat Mass
Once you have your body fat measured and body weight, you can calculate
your lean body mass and your fat mass. You can see how much muscle
you've gained and/or how much fat you've lost. Success feels so sweet!
Summary of Weight Lifting Schedule
Weight Lifting Schedule, as you've seen, is a way
for you to plan your success! You have came up with your goals,
developed a weightlifting schedule to meet your goals, and learned how
to track your progress.
Weight Lifting Schedule is the most important part of the WLC program
and sets WLC apart from any other program out there. I've never seen
anything like this page in all my years of searching for information.
There is
no way you will fail!
I want to make sure that all of you understand the
importance of a complete weight lifting program. As you've went through
the links on this page, you've probably noticed that I recommend a
combination of weight lifting, cardio, diet, and more. I call
that a complete weight lifting program!
The combination of all of the program components we've discussed will get you to your goals quicker than you could ever
imagine. If you have any questions you'd like to ask me, please contact me at any time
Building muscle and losing fat becomes easier and
easier as you learn more about your body every day. Take the time to
read everything here at Weight
Lifting Complete and apply it to your
daily life. You'll be ecstatic with the results you receive.
This is
going to be fun for you! Get started today with your weight lifting schedule. Again, contact me if you need help
with
anything.
