Think about the excitement and pride as you unveil, strip down your swimwear confident relax and proud, feeling new and better and people comment on your impressive well-earned physique. whatever you have been failing for years but never seen results, If you just decide now it the time for that great change after months of letting yourself setback, here the plan to achieve the dream body with incredible training and diet program, you will see the hard work translates into a lean muscular defined physique.
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6 weeks beach body transformation
1. 6 Weeks Body
Transformation
The steps to reach your goals right now, and the plan to achieve
the dream body with incredible training and diet programme
2. Think about replacing the extra weights
with excitement and pride as you unveil
strip down your swimwear confident relax
proud, feeling new and better and people
comment on your impressive well earned
physique. whatever you have been
failing for years but no seen results or
you just decide now it the time for that
great change after months of letting
yourself down , here the plan to achieve
the dream body with incredible training
and diet programme, you will see the
hard work translates into a lean muscular
define physique
3. The first step to reach your goal is right now.
Are you ready to make it happen and do the workout, to change
your eating habits to take this drills and put them to work?.
You can do this programme and have a life all you need is few
minutes out of the day for cardio and weight training, and fallow
the nutrition plan, don’t worries you don't need to go to any
extremes, The plan is well balance will provide the best food
choices and the energy to get you through the workouts period,
and begin your new journey, the start of your body
transformation and fallow this important steps:
1. Take a picture in shorts or swimwear before and after.
2. Make sure you have the right food you need remember
nutrition is up to 100% of the new journey.
3. Start now the sooner you start, the sooner you will see your
dream body and reach your goal.
4. Track your days, weeks and months progress, training and
nutrition remember is all 100% training and 100% nutrition.
4. Cuban Cardio Body Transformation Fitness Test:
To assess your readiness for the Body Transformation 6 weeks program fast results for the exercises portion answer the following
question
1. CAN you DO A REGULAR FREESTANDING SQUAT 15-20 TIMES WITOUT STOPPING ? Y/ n .
2. CAN YOU DO 10-15 PRESS-UP ON YOUR TOES NO stoping ? Y / N.
3. CAN YOU HOLD IN LOW PRESS UP Plank POSITION 10-20 SEC ? Y / N.
4. CAN YOU HOLD YOURSELF IN A PLANK 20-30 SEC ? Y / N.
5. CAN YOU DO 15-20 DEEP KNEE BENDS WITHOUT STOPPING SUMO SQUAT ? Y / N.
6. CAN YOU PREFORM 15-20 LUNGES ON EACH LEG WITOUT STOPPING ? Y / N.
7. CAN YOU PERFORM 20-30 JUMPING JACKS WITOUT FEELING PAIN IN YOUR KNEES OR BACK ? Y/ N.
8. CAN YOU SIT ON A Swiss STABILITY BALL WITH YOUR KNESS BENT AND FEET FLAT ON THE FLOOR WITHOUT LOSING
YOUR BALANCE? Y / N.
9. CAN YOU FROM A SEAT POSITION ON STABILITY SWISS BALL, AND WALK OUT INTO A BENCH PRESS POSITION WITH
UPPER BACK AND SHOULDERS AGAINST THE BALL AND FEET ON THE FLOOR AND THEN WALK BACK TO THE SEATED
POSITION WITHOUT LOSING YOU BALANCE ? Y / N.
10. CAN YOU PERFOM any CARDIO activity of your choice 3-4 MINUTES NO BREAK ? y / n.
After complete the easy test sequence rate the challenge fitness how you feel on scale 1-10:
• I couldn't finish the routine.
• The routine felt intense but with time I will be able to do it.
• The routine felt somewhat intense .but it was also invigorating.
• I got my heart rate up but could have held a conversation during the routine if need to be.
• Was that supposed to be a workout ?.
• If you answer NO to any question you are NO ready the training programme.
• If you are ready you will experience dramatic incredible results don't feel discouraged if your are physically no ready you need to
improved your fitness level and you will see the results is all about a challenge you yourself your mind your body.
5. Nutrition Cuban Cardio Body Transformation Test:
1.How many meals do you eat a day ?.
2.How often do you drink diet or regular soda or fruit juice ?.
3.What is your relationship with fast food ?.
4.How often do you snack ?.
5.How often do you drink alcohol ?.
The Cuban Cardio contract to achieve the real fitness total body
transformation:
I ………………………… Your name Will take responsibility for my actions, I
will no longer let the past or any outside influence affect my performance to
reach my goal, how I feel about, nothing will stop me, work, friends,
colleagues or a difficult time setback, and a relationship with family will no
provide me with any excuse for eating sweets, junk food and drink alcohol.
by entering into this contract with myself, I will immediately gain the power
and control over my health and fitness behaviours.
I vow my word to set alone just 30-45 minutes minimum a day of exercises,
stick with the Cuban Cardio training program Body Transformation plan and
improve my health and fitness benefits forever days. fallow the plan
maintenance to keep my results, and push myself to my limits and beyond to
stay present and perform well when I exercise and eat
……………………………………. your signature
Day Month Year .
6. The Diet Plan:
One of the biggest challenge to achieve the lean
tone ripped look is fallowing the right food, the
body transformation beach body approach
require understand that keep active trying to
drop extra excess body weights over this period
of training need the combination of proteins, fat
and carbohydrates to fuel your training and help
you retain muscle mass when calories are
reduced. you'll also need more proteins, some
people fallow a low calories diet with a moderate
complex carbs level around 300g per day, with
250g proteins , eating 5-8 times for a variety and
convenience.
7. Meal 1
6-8 egg whites, scrambled
1 Slice reduce fat cheese
2 Slices granary bread with 4tsp low
sugar jam or 230g cooked oatmeal with
80g strawberries
Total 339cal.
42g carbs, 37g proteins, 05g fat , 462
calories, 61g carbs, 43g protein, 09g fat
oats and berries.
13. Quick Meal 1
protein shake
400ml water
1 scoop LA whey protein
1 half banana or mango or
berries
3 rices cakes plain
325cal, 45g carbs, 33g
protein, 3g fat.
14. Quick Meal 2
Pret Mange Chicken whopper
side salad with light dressing
1 mix green drink kale spinach
kiwi
500g cal, 55g carbs, 40g
protein, 10g fat.
15. Snacks
1- 3 plain rice cake with 3 slices
reduced fat cheese
199 cal, 30g carbs, 17g protein, 07 fat.
2- One protein bar
32o cal, 28g carbs, 30g protein, 11g
fat.
3- Protein Shake 400ml water mixed
with 1 scoop LA whey protein and
375g frozen berries
332cal, 44g carbs, 34g protein, 23g fat.
16. Nutrients
Guide
5 main meals 2500 cal, 318g carbs, 205g
protein, 38g fat.
4 main meal and 1 quick meal
2450 cal, 315g carbs, 205protein, 42g fat.
3 main meal and 2 quick meals 2450 cal,
315g carbs, 205g protein, 37g fat.
3 meal and 3 snacks
2350 cal, 295g carbs, 202g protein, 44g fat.
2 main meals and 2 quick meals plus 2
snacks
2400 cal, 300g carbs, 220g protein, 48g fat.
17. Cardio Activities
20-30 minutes of your choice indoor or outdoor including
sport specific and keeps your heart rate up to at least 60%
MHR(of your maximum heart rate).
Cardio interval Training after your workout 25-30 of your
choice activity, treadmill, cross trainer, stationary bike,
stepper or stair machine, rowing, cycling spinning in
minute 1-5 and 21-25 fallow the cadence workout to warm-
up and cool-down maintain 65-70%MHR throughout the
session and try to do 20 seconds all as fast yo can
maximum effort every 3 minutes for great results and
effective fat burn improving performance and health and
fitness benefits.
MHR can be calculate like this 220-your age if you 25
years old 220-25=195:/65% of your MHR will be 126
{195X65} and 70%is 136 or use a heart monitor or take
your pulse for 10 seconds and multiply by 6 your heart rate
in beats per minutes should be around 126-136
18. Warm-up 5-10 minutes your choice of activity before start the
weight training sessions
thought the training programme, the aim objective is to maintain
muscle size while slowly stripping away body fat. The importance
of training heavy while trying to reduce fat and get lean can’t be
over-extreme. Do not increase extreme loading and receptions
when performing the exercises indicate that low to moderate reps
ranges are the need necessary to achieve your goals.
Great technique and form is more important than heavy weights,
your muscles respond to the time under tension developed during
each repetition and exercise, high demand of time under tension
are best accomplished with proper efficient techniques and
excellent form, relatively force with heavy loading weights.
Push yourself to the limits to complete every workout each day, if
you start to setback you will stay behind and unable to complete
some of the demanding challenging workouts because your poor
physical conditioning and recovery ability. Remember you don't
need to go to extreme but determination and consistency is the
only alternative to achieve outstanding results.
