To get in the best shape possible, look the best, feel the best, and be the healthiest you can be you’ve got to put all the different types of exercise together into a complete workout program.
You need to incorporate the types of exercise that we’ve already talked about. It’s easy to put all of these into a flawless and complete workout plan:
• Weight Training
• Cardiovascular Exercise
• Conditioning Work
• Mobility Work
• Stretching Exercise
Mobility work will be done as a warm up to your weight training workouts. During weight training, stretching exercises will done in between exercises. So, you’ve marked weight training, mobility work, and stretching exercise off the list already.
All you have left is cardiovascular exercise and conditioning work.
Conditioning work should be done on your off days from weight training. These short workouts will only last 10 to 15 minutes maximum. You should only do this 2 days per week. You can do this on your off days from weight training.
The cardiovascular exercise plan depends on your goals. At minimum, 2 to 3 sessions per week should be done.
The cardio plan is explained within the WLC System manual. You start with the minimum amount and add sessions only as needed to get the results you want.
Cardio is the secret to fat loss and most people get it all wrong. You have to be flexible with your cardio. Start with lower amounts in week 1 and add sessions ONLY as needed to increase fat loss. For example, you should have multiple cardio session slots within your schedule planned for later on.
The amount of cardio you do changes depending on your results and your goals. You start out with a minimum amount of cardio and only increase when you need to increase. There's no reason to do maximum amounts of cardio all the time. Your body adapts to cardio and your results will slow if you are always do a maximum amount of cardio.
You can do cardio at all different times throughout the day. You might do a session in the morning, one at lunch, or even one closer to bed time at night. There will be time to add cardio sessions. Just don't start out doing a maximum amount. Amounts of cardio will by cycled throughout the year. You only do the maximum amount when max fat loss is needed.
You must measure body composition results and only add cardio as needed to increase fat loss. There's no reason to do 8 sessions per week when you get great results with 3 sessions per week.
Putting together a flawless workout plan is pretty simple. Follow a weight training program in this manual. Add mobility work as a warm up before weight training. Stretching is done between exercises. All you have left is cardiovascular exercise and conditioning work.
Cardio is done depending on your goals and is explained within the WLC System manual. Conditioning work is done a few times per week for short and intense sessions. Add a few easy recovery sessions per week.
And that's it. You now have a flawless workout plan that includes weight training, cardio, mobility, stretching, and conditioning work. That's all you need to get in the best shape of your life.