This document provides information on effective workout routines and nutrition plans to help people lose weight and get in shape quickly. It emphasizes that short, regular workouts are more effective than long sessions. It recommends including cardio, resistance training, and circuit training in workouts, along with proper form, warmups, stretching, and rest. Several sample meal plans and recipes are also provided, focusing on whole foods and protein to aid recovery. Lastly, a one-week cardio plan is outlined that incorporates various cardio activities like running, walking, cycling, and swimming.

1. Get Results
Weight loss & Look great fast

2. Weight loss & Look great
Fast
Easy to fallow your complete transformation for
beginners and experts train smart and Get
results

3. Try today get results,
discover that you have more
time than you realised, don't
waist time wondering around
waiting, maximise your
results.
People are very busy now days, and many of them say the same
thing I just don't have time to exercise properly, we all have to
manipulate and manage work, house, family, friends, seriously you
don't need to give up your social activities in order to expend just 4
minutes a day minimum 3 times a week, but you also want to look
great, feeling more energised and improve wellbeing and health and
fitness benefits.
The real truth you don't need to spend hours training to get fit and
lean fast, if your know how to train smart, fallowing effective
workouts routines mixed nutrition and weight management,
cardiovascular and resistance training exercises that increase your
body response to stimulus training, to achieve muscular hypertrophy
, and reduce fast.

4. Here few pieces of advice to consider
when selecting which workout to do
The best way to develop your
muscles.
Level of fitness.
Equipments realistic available.
The main goals of the training .
Workout training effect.
Select and choose the appropriate type of exercises
to suits your individuals needs, to improve
performance.
Workout: exercises performed with goals specifics.
Circuit: exercises performed one after the other back
to back with no resting period between se.
Reps: repetition of particular exercise, one single
execution move of exercise.
Set: number of reps of a particular exercise execution
.
Rest: time taken between sets to recover before start
the again the next set.

5. During the execution of heavy lifting find
an spotter to help assists when you hit the
failure by taking control of the weight and
health and safety of the training.
Tempo: speed of the exercise execution movement
Plyometric: exercises that uses dynamic, explosive
movements.
Cardiovascular: exercises designed to improve fitness
and strength the heart and lungs.
Resistance training: the force that works against
muscles during the process of exercises.
Stability exercises: trend that requires pause and hold
face in stable and balance position.
Free-weights: exercises no restricted in their use or
motion the opposite way of the machines that only
allow to perform in a particular form, dumbbells,
barbells, kettlebells, plates.
Splits- workout: the form of workout divine by different
body parts and moments patterns.
Full-workout: the form of exercise routine involve
different group of muscles all the same time.

6. A change in Tempo will transform the
effect of the exercise process highly
which muscle are targeted in the
workout.
Superset: 2 to 3 different exercises execution one
after the other without resting period in between.
Compound: exercises that uses multiple joint
movements and different muscle groups all at the
same time.
Core: all the muscles involve in the midsection,
including lower-back, abdominals, and gluteus,
external and internal ligaments and muscles.
Failure: the maximised face the extreme trend fatigue
point where you can not complete the exercise,
braking the correct from.
Isolation: exercises that uses single joint movements
and targets one single specific muscle groups.
Eccentric: the form of the lift when the muscles length
under resistance lowering face.
Concentric: the form of the lift when the muscle
shorten under resistance the lifting contraction face.

7. Get the most of your workouts, The most
effective way to exercise and get fast
great results is in small and regular
bursts.
Choose the appropriate weight, select the right weight
load you can manage to perform correct exercises,
focus in perfect performance exercise, them load
progression to build up once you master the
technique and still allows you to execute all the move
in set and reps.
Embrace your core muscles, keep your core muscles
tight firmed before any heavy lifting or dynamic,
explosive movements to protect your lower back and
reduce the risk of injury.
Maintain the correct breathing techniques, never hold
your breath during a lift, always keep to breathe in as
you lower the weight and breath out from the mouth
as you lift.
Keep your regular routine exercise workout, often and
regular minimum 3-4 times a week to increase results
and achieve your goals, getting resting days periods
to recover the muscles and back with more energy.

8. Important key points to keep in mind in
the workout routine process, to achieve
fast effectives results, increase
performance and health and fitness
benefits.
Get checked and always consult your doctor before
enrol in any physical activity or exercise programme,
specially if you have any medical condition history.
Warm-up remember that always before doing any
exercise raise your body temperature by doing any
warm-up of your preference such as running, cycling,
rowing, to conditioning and prepared muscles to help
prevent injuries and discomforts.
Stretching very important before and after workouts
helps flush lactic acid out the muscles which can
prevent injuries, pain and discomfort helping get
ready for the main workout and relax face after the
workout improving flexibility, and range of
movements, helping getting faster fit and strong.
Listen the body if you feel any discomfort, or pain,
during the workout, stop and consult your doctor, you
may damage muscles if keep working.
Control the form watch and check the correct exercise
execution tempo and face in good form will help
increase performance and reduce the risk of injuries.

9. A strong core provide the foundation which all
others muscles gains are made, so is very
important don't move into more dynamic
workouts until you have strengthening your
core.
Get day off and rest: the body gets stronger while it
recovers after the exercise process, that is why is so
important the rest time between session and during
sleeping.
Progression increase the loading , the resistance
periodically by the 10% every 3-4 weeks without
breaking the form, increase the number of sets, reps
and tempo, avoid the plato effect by doing the same
exercise and workout everyday, with the same weight
every time.
Keep hydrate will help increase performance and
reduce the risk of fatigue or muscular failure.
Eat to recover quick after workout after you finish
your training is very important to get muscle replenish
recover, select healthy nutrients that mixed fast-
acting to reduce muscle wasted
Keep your body thinking the body adapts to stress
situations, so keep deferents stimuli altering the
workout routine, to keep the body responding by
increasing and growing new muscle and burn fat.

11. Asparagus,
green
bean,Vegetable
Quinoa
Fry 6-8 chopped ring spring onions, 1clove of garlic,
and chopped of stems bunch of asparagus in olive oil,
add 200g quinoa, season and stir, mixed 1cup of
white dry wine, mixed 750ml hot organic vegetables
stock, 100g green been,100g peas, or any other
vegetable of your preference, stems for 10 minutes,
when the stock is absorbed add any spicy seasoning
of your preference, peeper, chilly, chopped parley,
keep staring until cooked and add 1/2 avocado, ready
to serve.

12. The Cuban Cardio Fancy Green
Kiwi, Pear, Apple, Kale Juice-
Fruit
2-3 kiwi they are great source antioxidants,
potassium, vitamins C-E, rich in fibre,
1pear
1-2 green apples
2 handful kale
100ml water or apple juice
1scoop LA whey protein
clean peel and core the fruits
add all the ingredients and blend until juice
or smooth, pulping whole fruit you capture
the maximum number of nutrients

13. Grilled Salmon Fennel,
Mixed bean salad
1-3 fennel
2 slice of salmon
200g drained mixed bean salad
1 handful black olive
1 lemon
1tbs extra virgin olive oil
spicy with pepper, onion, garlic chilli, mint,
parley of preference
cut all ingredients, and seasoning, add salmon
or fish mixed, and place in the oven grill 10-15
minutes cook and ready to serve with a mix
green salad or sweet potatoes grill your
preference.

14. The Cuban Cardio
Luxury Soup Asparagus
Soup
Soups are excellent source of
nutrients, chopped 1 clove
garlic, in a 1tbsp extra virgin
olive oil, add 200g clean
asparagus diced cut and 500ml
vegetable stock, simmer for 1-15
minutes until the is soft, add
some seasoning spicy of your
preference, mint, pepper, chilli,
parley, until is cook, or blend
ingredients and heat, taste the
seasoning your preference,
serve hot or cold. optional, 1
poached eggs or 40g brown rice,
or greek yogurt 1 spring of fresh
mint.

15. The Cuban Cardio
Superior Protein Bar
Mash 2 bananas
chopped 1 apple, 1pear, 1pomegranate
2 cups rolled mixed oats
1 cup mixed dried fruit
1 cup apricots
2tsp mixed seeds sunflowers, pumpkin, chia,
linseeds and coconut
2 scoop LA whey protein
spread the mixture out on baking sheet so its 2-3
cm think
press a few whole mixed dry fruit and apricots into
the top, and bake for 15-25 minutes medium 180
oven, serve cut into bars,.

16. The Cuban Cardio Splendid
Snack smoked salmon
scrambled egg muffins
Beat a large free rage egg with a
dash of milk or low fat yogurt,
and pepper, add to small, non-
stick pan with a dash sunflowers
seeds and 1tbsp of extra virgin
olive oil, stir for a couple of
minutes until scramble and place
into a light toasted brown
wholemeal muffin.
top with 1-2 slice organic
smoked salmon and serve,
seasoning of your preference
chilli, chives, parley, mint,
pepper.

17. The Cuban Cardio
Classy Mix Green Seed
Salad
100g mixed salad with watercress, spinach
1/2 avocado, with clean slice cut radish
1 handful cherry tomatoes
1tbs extra virgin olive oil
2 handful pea
1/2 cucumber
mixed sunflower, pumpkin seeds.
1 lemon or 1tbs apple vinegar
1tbs wholegrain mustard
add and mixed all the ingredients in a bowl drizzle
the dressing over the salad and sprinkle with
seeds and radish and peas, ready and serve

18. Haddock Vegetables
1tsp extra virgin olive oil
2 haddock fillets
2 tsp apple vinegar or 1 cup white wine
50g spinach
1 brocoli, 2-3 asparagus
2 lemon
chopped parley
1-2 carrots, or 1/2 sweet potatoes optional
your choice
marinated and season the fillets over grilled or
bake 10-15 minutes add the rest of the
ingredients cook for 5 minutes, ready to serve.

19. Tuna steak, Roasted
tomatoes with Mixed
salad
2tsp extra virgin olive oil
4tbsp balsamic vinegar
250g cherry tomatoes
150g 2 tuna steaks
1 cup white wine or apple cider your choice
sprinkle of chilli, pepper, rosemary, parley
mixed salad leaves or any vegetable of your choice
oven 180 heat, mix all the ingredients the olive oil with
balsamic vinegar and season. add the tomatoes and
vegetables of your choice, cook roast for 10 minutes,
meantime in a nonstick griddle pan heated add put
the tuna stake cook for 2-3 minutes both side, then
add to the mixed roast ingredients oven vegetables,
or cherry tomatoes, add the vine or apple cider, cook
for 5 minutes, serve with the salad.

20. Pasta Wholemeal
Vegetables, Mix-nuts and
Pesto
1 chopped onion
1tbsp olive oil, 1tsp apple cider
1clove garlic
30g peas
50g fresh defrosted mix vegetables
20g mix nuts
2tbsp pesto
1 tuna can
100g wholemeal pasta
seasoning parley, basil, pepper, mint
in a hot nonstick pan heat and add the mix seasoning
ingredients, same time add the pasta in a hot bowl and boiled
for 10-15 minutes, when is ready soft drain the pasta and add
the hot mixed ingredients vegetables, mixed and add the mix
nuts and the pesto with all the contents of the pan mixed,
optional add 1tsp yogurt.

21. The Cuban Cardio loaded
Cereal, Mix oats, Muesli mix
nuts with fruits
mix 20g of all bran with 2-3 chopped
prunes, apricots, dried fruits
mix 20g sugar free muesli with tbsp of
mix nuts, chia coconut and seeds
2tsp low fat yogurt or 100ml milk, or
low sugar juice your choice
natural fruits 1kiwi, 2-3 strawberry,
few berries, 1/2 pomegranate, 1/2
banana, 1/2 apple
mix all the ingredients in a bowl. oats,
muesli, fruits, dried fruits, seeds and
nuts, with yogurt optional your choice
a drizzle of honey. serve

22. Cardio Plan increase health and
fitness benefits and manage your
weight whatever your fitness
levels
Day 1 Running time 30 minutes brisk walk
Day 2 Walk 5 minutes run or jog 1 minute time
30
Day 3 Walk 4 minutes jog hills or incline, Run 2
minutes time 30 minutes
Day 4 cross trainer speed intervals over level 5
time 30 minutes
Day 5 Cycling easy pace ride 5 minutes, hill
prog 7 for 3minutes,5 minutes moderate ride, 3
minutes moderate hill and ride, 2 minutes easy
ride, 3 minutes hard ride mixed fat and hill
Day 6 Dance aerobics high intensity dance
class Zumba, Steps or aerobics class.
Day 7 Swimming any style your choice of
combo 1200m steady pace