EPIC: A 20 Week Plan to Lose Fat and Build Lean Muscle

In this lesson, I will explain the meal plan that is part of this training program.   Learn all about the types of foods included, when and how much to reach your goals!

In this lesson, I will review what snacks are good to eat on this meal plan.

View your HIIT training workouts for your assigned HIIT day(s) and for those lifting/HIIT combination workouts.

This lecture provides a visual demonstration and verbal explanation of the steady state cardio.

Need a place to write down your exercises, sets and reps?  Please see attachment.

This lecture provides an overview of whey protein, its benefits and use as a protein supplement.

This lecture provides an overview of BCAA's, its benefits and use as a supplement.

This lecture provides an overview of creatine, its benefits and use as a supplement.

This lecture provides an overview of glutamine, its benefits and use as a supplement.

If you are looking for a boost to your workout, you don’t need to look much further than caffeine.  Learn about the benefits, side effects, how caffeine enhances performance, sources and the timing and dosage of caffeine.

Welcome to the beginning of your training.  I am thrilled you have decided to invest in yourself and are going to join me on this 20-week journey.  In this lesson, I will go over what to expect during Week 1.

During week 1, you will be cycling through 3 days of meals.

You have 6 workouts and 1 full day of rest. 

Learn how to properly perform bench step-ups with a visual demonstration and verbal explanation.

Learn how to properly perform deadlifts with a visual demonstration and verbal explanation.

Learn how to properly perform good mornings with a visual demonstration and verbal explanation.

Learn how to properly perform hip thrusts with a visual demonstration and verbal explanation.

Learn how to properly perform dumbbell split squats with a visual demonstration and verbal explanation.

Learn how to properly perform leg extensions with a visual demonstration and verbal explanation.

Learn how to properly perform hamstring or lying leg curls with a visual demonstration and verbal explanation.

Learn how to properly perform standing calf raises with a visual demonstration and verbal explanation.

Learn how to properly perform seated calf raises with a visual demonstration and verbal explanation.

Learn how to properly perform the bench press with a visual demonstration and verbal explanation.

Learn how to properly perform dumbbell incline presses with a visual demonstration and verbal explanation.

Learn how to properly perform dips with a visual demonstration and verbal explanation.

Learn how to properly perform military presses on a smith machine.

Learn how to properly perform dumbbell front or anterior raises with a visual demonstration and verbal explanation.

Learn how to properly perform skull crushers with a visual demonstration and verbal explanation.

Learn how to properly perform cable rope crunches with a visual demonstration and verbal explanation.

Learn how to properly perform bent over barbell rows with a visual demonstration and verbal explanation.

Learn how to properly perform T-Bar rows with a visual demonstration and verbal explanation.  This exercise can be performed using different types of elements.  Some gyms have a T-Bar row machine.  Some squat racks have a place to insert a barbell.  You can easily just use a barbell in a corner too!

Learn how to properly perform the seated row with a visual demonstration and verbal explanation.

Learn how to properly perform reverse dumbbell flyes with a visual demonstration and verbal explanation.

Learn how to properly perform lateral or side raises with a visual demonstration and verbal explanation.

Learn how to properly perform preacher curls with a visual demonstration and verbal explanation.

Learn how to properly perform barbell curls.

Learn how to properly perform back squats with a visual demonstration and verbal explanation.

Learn how to properly perform stiff or straight legged deadlifts with a visual demonstration and verbal explanation.

Learn how to properly perform glute bridges with a visual demonstration and verbal explanation.

Learn how to properly perform walking lunges with a visual demonstration and verbal explanation.

Learn how to properly perform lat pulldowns with a visual demonstration and verbal explanation.

Learn how to properly perform a reverse grip pulldown with a visual demonstration and verbal explanation.

Learn how to properly perform incline dumbbell flyes with a visual demonstration and verbal explanation.

Learn how to properly perform a standing straight arm pushdown with a visual demonstration and verbal explanation.  You can do this exercise on a cable machine or simply use a band as I am here.

Learn how to properly perform the close grip bench press with a visual demonstration and verbal explanation.

Learn how to properly perform ball v-ups with a visual demonstration and verbal explanation.

Learn how to properly perform side plank raises with a visual demonstration and verbal explanation.

Learn how to properly perform a static plank hold with a visual demonstration and verbal explanation.

Let's go over what to expect during your second week of training.

During week 2, you will be cycling through 3 days of meals.

View and download your workout this week.  Sets, reps and exercises all included. 

Learn how to properly perform donkey calf raises.

Let's go over what to expect during your third week of training.

During week 3, you once again have 3 days of meals to cycle through.

View and download your workout this week.  Sets, reps and exercises all included. 

Learn how to properly perform military behind the neck presses.  Please note, this can be an effective exercise, but may also put strain on your shoulders.  Watch your range of motion and don't ever do this exercise if you have the slightest discomfort.

Learn how to properly perform side lunges with a visual demonstration and verbal explanation.

Learn how to properly perform side planks with a visual demonstration and verbal explanation.

Let's go over what to expect during your fourth week of training.

During week 4, I am adding an additional day of meals. Now you will be cycling through 4 days of meals.  

6 challenging workouts this week, but you got this!

Learn how to properly perform front squats with a visual demonstration and verbal explanation.

Learn how to properly perform static forward lunges with a visual demonstration and verbal explanation.

Let's go over what to expect during week 5 of training.

During week 5, you will be cycling through 4 days of meals.  Note the changes from last week.

You have 4 lifting workouts this week and 2 cardio sessions.

Learn how to properly perform pull-ups with a visual demonstration and verbal explanation.

Learn how to properly perform a v-bar pulldown with a visual demonstration and verbal explanation.

Learn how to properly perform a one arm dumbbell row with a visual demonstration and verbal explanation.

Learn how to properly perform dumbbell alternating curls with a visual demonstration and verbal explanation.

Learn how to properly perform push ups with a visual demonstration and verbal explanation.

Learn how to properly perform an incline bench press along with some tips and tricks on the smith machine.

Learn how to properly perform dumbbell pull-overs with a visual demonstration and verbal explanation.

Learn how to properly perform a one arm overhead triceps extension with a visual demonstration and verbal explanation.

Learn how to properly perform dips on a bench with a visual demonstration and verbal explanation.

Learn how to properly perform barbell split lunges with a visual demonstration and verbal explanation.

Learn how to properly perform the leg press with a visual demonstration and verbal explanation.

Learn how to properly perform shoulder internal rotations with a visual demonstration and verbal explanation.

Learn how to properly perform shoulder external rotations with a visual demonstration and verbal explanation.

Learn how to properly perform windmills as a warm-up with a visual demonstration and verbal explanation.

Learn how to properly perform standing dumbbell shoulder presses with a visual demonstration and verbal explanation.

Learn how to properly perform dumbbell upright rows with a visual demonstration and verbal explanation.

Learn how to properly perform hanging knee raises with a visual demonstration and verbal explanation.

Learn how to properly perform decline leg raises.

Learn how to properly perform bicycle crunches with a visual demonstration and verbal explanation.

Learn how to properly perform mountain climbers with a visual demonstration and verbal explanation.

 Learn how to properly perform high knees with a visual demonstration and verbal explanation.

Let's go over what to expect during week 6 of training.

Week 6 nutrition is mirroring week 5.

This week I included another 10 new exercises this week into your training.  

Learn how to properly perform sumo squats with a visual demonstration and verbal explanation.

Learn how to properly perform single leg deadlifts with a visual demonstration and verbal explanation.  You can use a dumbbell, kettlebell or perhaps your own bodyweight!

Learn how to properly perform an overhead barbell push press with a visual demonstration and verbal explanation.

Learn how to properly perform standing overhead triceps extensions with a visual demonstration and verbal explanation.

Learn how to properly perform incline dumbbell curls with a visual demonstration and verbal explanation.

Learn how to properly perform triceps pushdowns with a visual demonstration and verbal explanation.

Learn how to properly perform concentration curls with a visual demonstration and verbal explanation.

Learn how to properly perform jump squats with a visual demonstration and verbal explanation.

Learn how to properly perform skaters with a visual demonstration and verbal explanation.

Learn how to properly perform this exercise with a visual demonstration and verbal explanation.  Some call these walking planks, others know this exercise as plank up downs.