10W – Week 8

Are you seeing the results yet? If so, just wait, Weeks 8-10 will really help it come off!


[formlightbox_call title=”10W Boot Camp Measurement Form” class=”1327388752814″][/formlightbox_call] [formlightbox_obj id=”1327388752814″ style=”” onload=”false”][gravityform id=”63″ ajax=”true” name=”10W – Boot Camp Initial Measurement Form”][/formlightbox_obj] [clearboth] For yours and our records, you will need to measure and submit your current body measurements that are listed in the form.


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[clearboth] Enter your Weight, Body Fat %, and Min in Gym/day into the our Nutrient Calculator to give your the optimal dietary needs for this program. Be sure to record the amounts of Carbs, Protein, and Fats listed in the Calculator, as these numbers are vital to the design of your diet.


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[clearboth] Iso-Nutrient. As the name implies, this eating program has the same caloric values from all of the macronutrients: carbohydrates, proteins, and fat. The benefits of this eating plan include higher fat for taste and satiety, higher protein for postprandial (after eating) thermogenesis or calorie burn, and simplicity. Iso – Nutrient at this stage in your ten week plan will keep the carbs slightly higher so you can survive the lower calories and vigorous exercise plan.

Protein Sources for your diet.

Exercise Title [clearboth] A super set consists of a number of different exercises, for two or more body parts, one after the other. Body part number one is exercised, and then body part number two, etc. Weight is moderate to heavy, with minimal rest between exercises. Rest between super sets is anywhere from two to five minutes.

Example: Biceps and Triceps – alternating standing curls with triceps French curls.

10W Tools

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Week 8 Mon. Tues. Wed. Thurs. Fri. Sat. Sun.
Eating Plan Low Calorie / Iso-Nutrient Low Calorie / Iso-Nutrient Low Calorie / Iso-Nutrient Low Calorie / Iso-Nutrient Low Calorie / Iso-Nutrient Low Calorie / Iso-Nutrient Low Calorie / Iso-Nutrient
Cardio 15 min HIIT, 30 min LDS 20 min HIIT, 20 min LDS 10 min HIIT, 20 min LDS 15 min HIIT, 20 min LDS 10 min HIIT, 30 min LDS 15 min HIIT, 30 min LDS LSD 40 Min
RT Super Sets Quads / Hams Super Sets Back / Shoulders Super Sets Biceps / Triceps Super Sets Chest / Quads Super Sets Back / Hams Super Sets Biceps / Triceps / Calves OFF

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