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Perfect Fit C Team

Your fitness assessment results indicate you are fit, gym savvy and looking for something different.

Let the something different begin!

Phases

Begin Phase 1

Stabilization

4 weeks

Add Phase 2

Strength Endurance

4 weeks

Add Phase 3

Hypertrophy

4 weeks

Add Phase 4

Maximal Strength

4 weeks

After 4 weeks in Phase 4, return to Phase 1 – Stabilization and begin the cycle again.

Remember to take the Fitness Assessment whenever you see significant results or your goals change.

Tip: Switching phases on the 1st of every month keeps it simple!

Begin with Phase 1 – Stabilization. This phase focuses on increasing your body’s ability to stabilize and balance itself. Regardless of your fitness level you begin in Phase 1 because stabilization is that important. If you want more of a challenge then use “make it harder” completing at least 12 reps and up to 20 reps per exercise. Track the number of reps and weights used on the back of your exercise card. Remember to warm up and cool down before and after every workout using the Warm Up and Cool Down cards. Work with Phase 1 exercise cards for 4 weeks then move to Phase 2 – Strength Endurance.

Phase 2 - Strength Endurance focuses on increasing your muscle size and strength while continuing to increase your stabilization. To make the exercises more challenging again choose the “make it harder” option. Work with Phase 2 exercise cards for 4 weeks then move to Phase 3 – Hypertrophy.

Phase 3 – Hypertrophy is all about continuing to building up your muscles. Work with Phase 3 for 4 weeks then move on to Phase 4 – Maximal Strength.

Phase 4 – Maximal Strength is about increasing strength - you probably got that from the title. Work in this phase for 4 weeks and then return to Phase 1 – Stabilization and begin the cycle again. It is important to return to Phase 1 as it will allow your body to actively rest from the more intense training of Phase 4.

Remember to take the Fitness Assessment whenever you see significant results or your goals change.

Cardio

Begin Cardio – Stage 2 by reading the exercise cards carefully as they contain lots of important information.

Stage 2

Zones A + B

4 weeks

Stage 3

Zones B + C

4 weeks

Work in Cardio – Stage 2 Zones A + B for 4 weeks then move on to Cardio – Stage 3 Zones B + C for 4 weeks. Cycle between these two stages every 4 weeks.

Cycle between these two stages every 4 weeks.

Choose a cardio activity you enjoy like running, sprinting, cycling or running stairs.

Your cardio workout should be between 20-45 minutes.

Your cardio workout should be done 2-4 times per week unless you are training for something specific.

To prevent boredom switch up your activities daily or weekly.


Tip: Spending hours walking, running or on some kind of cardio equipment will not result in the most weight loss. Invest your time in Phases 1 and 2 as you will lose more weight in those workouts than in cardio.

Nutrition

You already know the importance of good nutrition and how it breaks down:

  • food/nutrition impacts your body composition 70-80%
  • exercise 10-20%
  • genetics the remainder

Just as a reminder: drink at least 9 glasses of water per day (and more when you exercise) and try to eat 5-6 smaller meals throughout the day instead of 3 large meals.


Each mini-meal breakdown as follows:

Protein

% of Meal

(35% if striving for weight loss)

Best Sources
  • Eggs
  • Cottage Cheese
  • Greek Yogurt
  • Fish
  • Turkey
  • Chicken
  • Red Meat

Carbohydrate

% of Meal

Best Sources
  • Vegetables
  • Legumes
  • Grains
  • Fruit - 2 servings of fruit per day as it contains a lot of natural sugar which can still add unwanted weight

Good Fat

% of Meal

Best Sources
  • Nuts (unroasted, unsalted)
  • Avocados
  • Coconut Oil
  • Olive Oil
  • Flax Seed Oil
  • Raw Butter
  • Raw Cheese

Food Journal

If you need a jump start or a kick in the butt, keep a food journal and write down everything you eat and drink for the first month. Be honest. This may also be the time to consider adding a whey protein drink for post-work recovery, reducing body fat and building lean muscle.

Proper Eating

Remember, starving yourself and not eating is a disaster waiting to happen. Your body needs fuel. The more good fuel you provide it, the more your metabolism will increase and burn calories. It’s a lifestyle change. Let’s do this!