Vince Lombardi
CHISEL F I T N E S S
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coNTENTS
CHISEL FITNESS PLANNER
CONTENTS
INTRO FUNDAMENTALS BEFORE/ AFTER GOALS 90 DAYS
90 DAYS
INTRO You are the architect of your body. No one has the power to change the way it looks or feels but you. The faster you take complete responsibility and consistently put in the effort the faster you will see improvements. There truly are no excuses when it comes to diet and exercise, but things can get tricky without a proper plan. The Chisel fitness planner has been formatted with tracking, planning and goal setting strategies used by fitness professionals. It provides you with everything you need to guide you through the process of shaping your ideal body more effectively.
FUNDAMENTALS The following sections outline the fundamentals of each fitness group. Here you can learn the basics involved with your specific goals. Running, power lifting, weight loss and bodybuilding all have a few very important principles that are essential to follow as you journey further into each practice and to ensure that you are optimizing each workout. So keep these fundamentals in mind and you will greatly improve the pace of your progress and avoid any major mistakes along the way.
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WEIGHT LIFTING Weight lifting is the one of the most powerful body transformation tools you can use to control the shape, look, and feel of your body. It can help you burn fat, increase strength, and build lean body mass. Here are three fundamentals to keep in mind while you strive to meet your fitness goals. Incre ase Protein Intake: In order to build muscle and attain maximum size, your diet has to be intelligently designed. Each body type is a going to require slight differences in diet types. In general, experts suggest that you ingest between 1 to 1.5 grams of protein for every pound that you weigh because this is as much protein as the body is capable of using for muscle development. This is important for bodybuilding in particular because protein is the basic building block for muscle growth.
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Rep Till Failure:
Quantity AND Quality:
WEIGHT LIFTING CONT.
In order to maximize muscle size and shape your body more effectively, your muscles have to experience muscle exhaustion on each and every workout. This can only be achieved when your muscles exhaust themselves of all energy each and every workout. It’s best to complete each set with a final repetition that requires 100% of what you can muster. When this is achieved, a rush of blood flow will enter the muscle tissue, causing it to expand muscle size and shape. Don’t make the mistake that many people do by saving up energy for your later sets. Give each and every set everything that you’ve got and you will get better results.
WEIGHT LOSS
In order to put muscle on faster, it’s vital that you lift heavier weights, topping out at about 5 to 9 repetitions per workout set. Heavy lifting, however, is only half the battle. Your movements in each exercise should be precise and complete. Before you even begin your workout routine, always be sure that you know exactly how each exercise is supposed to be performed and don’t ever take any shortcuts.
Drink Water, Especially B efore Me als: Drinking water can help with weight loss by boosting your metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories. One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight.
Eat Fewer Refined Carbs: Refined carbohydrates are usually sugar or grains that have been stripped of their fibrous, nutritious parts. Be sure to limit your intake of white bread and pasta. Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity. If you’re going to eat carbs, make sure to eat them from food sources that contain high amounts of natural fiber. If you want to get all the benefits of carb restriction, then consider taking this all the way and going on a low carb diet. Numerous studies show that such a diet (or “way of eating”) can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time.
WEIGHT LOSS CONT.
Eat More Fruits and Vegetables: Fruits and vegetables have several properties that make them effective for weight loss. They contain few calories, but a lot of fiber. They are also rich in water, which provides low energy density. They also take a while to chew, and are very filling. Studies show that people who eat vegetables and fruits tend to weigh less. These foods are also full of important nutrients. Avoid Soda and Fruit Drinks: Sugar is generally bad, but sugar in liquid form is even worse. In fact, liquid sugar calories may be the single most fattening aspect of the modern diet. For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving. Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like Coke. Eat whole fruit, but use fruit juice with caution (or avoid entirely).
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RUNNING You can greatly increase your running endurance by improving your form. The following principles are important to follow. Always land with your foot directly bene ath your hips, and never out in front: Doing this reduces braking and impact stress, allowing you to carry energy from the previous stride into the next, thereby reducing physical exertion. B e sure to use the turn of your hips to reduce the amount of knee flexion and knee extension: This creates a much more efficient use of your energy and engages larger muscle groups within your core to do the work.
Minimize contact time between the feet and ground: By keeping your feet lower to the ground, this can greatly increase your endurance and reduce the amount of friction in your knees and hips.
Keep the heel unweighted throughout the stride cycle: In each stride cycle try to keep most of your weight on the front of your foot. This provides both shock absorption and energy return for propulsion for the next step.
Muscle Diagram - Anterior
Muscle Diagram - Posterior
DATE: WEIGHT: Day 1 Picture
BEFORE
DAY
01
DATE: WEIGHT: Day 90 Picture
DAY
AFTER
90
GOALS
CHISEL
Describe your ide al body. If you lived in a perfect world, what would your ideal body look like? Don’t hold back.
Determine why you want it. List all of the benefits you will enjoy once you are chiseled, fit, and trim.
Identify the obstacles that you will have to overcome. What is preventing you from being as a healthy as you want?
What will you achieve in the next 90 days? What do realistically plan on accomplishing?
We ekly Progress Me asurements
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Weight Body Fat % Right Arm Left Arm Shoulders Chest Waist Hips Right Leg Left Leg
Maximums
Times
BEFORE AFTER
90 DAYS
Monthly Planner
CHISEL FITNESS PLANNER
CHISEL FITNESS PLANNER
WEEKLY
CHISEL
What worked well last we ek?
What should I change?
Next We ek’s Top Priorities
NUTRITION
We ek of: Daily Intake G o als
Gro c ery List
Purge List
CARBS
FATS
PROTEIN
CAL .
The pain of discipline is nothing like the pain of disappointment. Justin Langer EXERCISES
REPS WEIGHT
CARDIO
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HIGH INTENSITY CHALLENGE / OTHER
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Date Weight Workout Rating
Full B ody
Chest
Back Shoulders B iceps Triceps
Legs Calves Abs
Strength Muscle Building Fat Loss Endurance
sle ep gym
01
Making excuses burns zero calories per hour. Anonymous EXERCISES
REPS WEIGHT
CARDIO
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CARBS
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Date Weight Workout Rating
Full B ody
Chest
Back Shoulders B iceps Triceps
Legs Calves Abs
Strength Muscle Building Fat Loss Endurance
sle ep gym
02
There comes a certain point in life when you have to stop blaming other pe ople for how you fe el or the misfortunes in your life. You can’t go through life obsessing about what might have be en.
Hugh Jackman EXERCISES
REPS WEIGHT
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Date Weight Workout Rating
Full B ody
Chest
Back Shoulders B iceps Triceps
Legs Calves Abs
Strength Muscle Building Fat Loss Endurance
sle ep gym
03
For me, life is continuously being hungry. The me aning of life is not simply to exist, to survive, but to move ahe ad, to go up, to achieve, to conquer.
Arnold Schwarzenegger EXERCISES
REPS WEIGHT
CARDIO
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CARBS
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Date Weight Workout Rating
Full B ody
Chest
Back Shoulders B iceps Triceps
Legs Calves Abs
Strength Muscle Building Fat Loss Endurance
sle ep gym
04
The best way to predict the future is to make it. Abraham Lincoln EXERCISES
REPS WEIGHT
CARDIO
TIME
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HIGH INTENSITY CHALLENGE / OTHER
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CARBS
MEALS
FATS
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Date Weight Workout Rating
Full B ody
Chest
Back Shoulders B iceps Triceps
Legs Calves Abs
Strength Muscle Building Fat Loss Endurance
sle ep gym
05
I know that if I set my mind to something, even if people are saying I can’t do it, I will achieve it. David B eckham EXERCISES
REPS WEIGHT
CARDIO
TIME
DIST.
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HIGH INTENSITY CHALLENGE / OTHER
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CARBS
MEALS
FATS
PROTEIN
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Date Weight Workout Rating
Full B ody
Chest
Back Shoulders B iceps Triceps
Legs Calves Abs
Strength Muscle Building Fat Loss Endurance
sle ep gym
06
Most people give up right before the big bre ak comes—don’t let that person be you. Michael B oyle EXERCISES
REPS WEIGHT
CARDIO
TIME
DIST.
NOTES
HIGH INTENSITY CHALLENGE / OTHER
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CARBS
MEALS
FATS
PROTEIN
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Date Weight Workout Rating
Full B ody
Chest
Back Shoulders B iceps Triceps
Legs Calves Abs
Strength Muscle Building Fat Loss Endurance
sle ep gym
07
WEEKLY
CHISEL
What worked well last we ek?
What should I change?
Next We ek’s Top Priorities
NUTRITION
We ek of: Daily Intake G o als
Gro c ery List
Purge List
CARBS
FATS
PROTEIN
CAL .
Don’t workout because you hate your body, workout because you love it. Anonymous EXERCISES
REPS WEIGHT
CARDIO
TIME
DIST.
NOTES
HIGH INTENSITY CHALLENGE / OTHER
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NOTES
CARBS
MEALS
FATS
PROTEIN
CAL .
Date Weight Workout Rating
Full B ody
Chest
Back Shoulders B iceps Triceps
Legs Calves Abs
Strength Muscle Building Fat Loss Endurance
sle ep gym
08
Success is usually the culmination of controlling failure. Sylvester Stallone EXERCISES
REPS WEIGHT
CARDIO
TIME
DIST.
NOTES
HIGH INTENSITY CHALLENGE / OTHER
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NOTES
CARBS
MEALS
FATS
PROTEIN
CAL .
Date Weight Workout Rating
Full B ody
Chest
Back Shoulders B iceps Triceps
Legs Calves Abs
Strength Muscle Building Fat Loss Endurance
sle ep gym
09
When you have a cle ar vision of your go al, it’s e asier to take the first step toward it. L .L . Co ol J. EXERCISES
REPS WEIGHT
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HIGH INTENSITY CHALLENGE / OTHER
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CARBS
MEALS
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Date Weight Workout Rating
Full B ody
Chest
Back Shoulders B iceps Triceps
Legs Calves Abs
Strength Muscle Building Fat Loss Endurance
sle ep gym
10
Everyone has a plan until they get punched in the mouth. Mike Tyson EXERCISES
REPS WEIGHT
CARDIO
TIME
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NOTES
HIGH INTENSITY CHALLENGE / OTHER
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NOTES
CARBS
MEALS
FATS
PROTEIN
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Date Weight Workout Rating
Full B ody
Chest
Back Shoulders B iceps Triceps
Legs Calves Abs
Strength Muscle Building Fat Loss Endurance
sle ep gym
11
Some people want it to happen, some wish it would happen, others make it happen. Michael Jordan EXERCISES
REPS WEIGHT
CARDIO
TIME
DIST.
NOTES
HIGH INTENSITY CHALLENGE / OTHER
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NOTES
CARBS
MEALS
FATS
PROTEIN
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Date Weight Workout Rating
Full B ody
Chest
Back Shoulders B iceps Triceps
Legs Calves Abs
Strength Muscle Building Fat Loss Endurance
sle ep gym
12
If it doesn’t challenge you, it doesn’t change you. Fred Devito EXERCISES
REPS WEIGHT
CARDIO
TIME
DIST.
NOTES
HIGH INTENSITY CHALLENGE / OTHER
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NOTES
CARBS
MEALS
FATS
PROTEIN
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Date Weight Workout Rating
Full B ody
Chest
Back Shoulders B iceps Triceps
Legs Calves Abs
Strength Muscle Building Fat Loss Endurance
sle ep gym
13
We can’t escape pain. We can’t escape the essential nature of our lives. But we do have a choice. We can give in and relent, or we can fight, persevere, and cre ate a life worth living.
Jacob Held EXERCISES
REPS WEIGHT
CARDIO
TIME
DIST.
NOTES
HIGH INTENSITY CHALLENGE / OTHER
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NOTES
CARBS
MEALS
FATS
PROTEIN
CAL .
Date Weight Workout Rating
Full B ody
Chest
Back Shoulders B iceps Triceps
Legs Calves Abs
Strength Muscle Building Fat Loss Endurance
sle ep gym
14