INTRODUCTION
Welcome to your program! We will both work together to guide and assist you with each and every step of the way to accomplish your health goals! You have taken the step to invest in yourself so we will do the same.
So before we get started if you have any questions, issues, or need assistance on anything along the way you can contact us at support@dmgshape.com.
You can see all the weeks in the program going from weeks 1 2 3 and following. In order to get the best experience complete the weeks in order!
We have created this program to tailor the majority of people. Everyone responds, progresses, and changes differently which is why when having a personal trainer, they can tailor and make adjustments to you. With that being said we will do the same with this online program. Every 4 weeks you should see progress and change. To make sure we account for that we will conduct assessments periodically!
Let’s get the less exciting but most important things out the way!
Assessments
Assessments are a great way to see where you stand as far as your nutritional and fitness levels. Once you know this info you can safely know where to start and see how you progress along the way.
Let’s get started!
For your safety, If you answer yes to any of the questions, consult with your doctor to make sure you can safely continue with any exercise!
Do you feel pain in your chest when you do physical activity?
In the past month, have you had chest pain when you were not doing physical activity?
Do you have a bone or joint problem that could be made worse by a change in your physical activity?
Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
Your numbers!
Find a place either on your phone or a notepad you can keep track of these every month to see your progress!
Your current weight
Your heart rate - (you can use a smartwatch or at the pharmacy, they sell a blood pressure monitor that tracks this as well)
Your blood pressure-
Your body measurements- If you have a tape measure, measure the circumstance around both thighs, hips, waist, neck, and arms. if you're trying to lose weight or maintain your current weight, you can measure these every 4 weeks to see if you're gaining or losing fat or muscle.
Posture assessment
Correct and proper posture is important for long term health. Correct posture can help prevent common issues like joint pain in the knees, lower back pain, and shoulder pain.
Your posture while working out is important because wrong movements can cause pain and injury!
Depending on your day to day activities, or your career, we tend to use the same movements consistently
Sit for long periods at a time.
Working with hands overhead.
Standing for long periods at a time.
Working in a specific shoe.
Exercising a specific muscle group only.
Constantly picking up and holding children.
The list can go on and on but you can see where they all have something in common- repetitive movements.
These movements can cause certain muscles to be overactive(shortened) and underactive (weak and lengthen )
Ex. sitting for long periods of time- When sitting you are not using muscles to hold yourself up, so you can lean forward, causing certain muscles in your back and shoulders to be weak.
Let’s check your posture!
Rounded shoulders(upper crossed syndrome)
Chest muscles overactive pulling shoulders forward
Weak/underactive back muscles.
Correct posture- Shoulders back.
Knees move inward
Inner thigh muscles ( adductors) pulling knees in
Weak glute muscles and outer thigh
Proper posture
Lower crossed syndrome
Look in the mirror or have some take pictures of you from the side and front view to see if you have any of these posture issues you need to correct!
In order to correct these, you will have to stretch muscles that are overactive, and strengthen muscles that are weak or underactive. Once you start your training, we will go more in-depth with how you can accomplish this during your workouts.
If your shoulders move forward - stretch chest muscles, strengthen back muscles
If your hip moves upward- strengthen your abs and glutes, stretch your lats( back) and calf muscles
If your knees move inward- stretch the inner thigh muscles, strengthen your glute.
Now it’s time to calculate your calories!
In order to lose or gain weight, it all comes down to as simple as calories you consume and calories you burned. The more you consume, and the less you burn, you will gain weight. the more you burn and less you consume, you lose weight.
The next question is …. how do you know how many calories your burning and consuming??
First, we will calculate how much you're burning daily.
We will calculate your BMR-Basel metabolic rate. this is basically the minimum amount of calories you need to live and survive! the minimum your body burns a day.
For men (9.99 x weight in kg) + ( 6.25 x height in cm) -(4.92 x age) + 5
For woman (9.99 x weight in kg) + ( 6.25 x height in cm) -(4.92 x age) - 161
Solve what’s in the parentheses first!
Now we can add what you burn from daily activities and from exercise to get your total daily energy expenditure!
The number that you got from your BMR you multiple it by the activity factor you see in the chart below that currently describes you!
| Activity level | Activity Factor |
|---|---|
| Little to no exercise | 1.2 |
| Light exercise( 1-3 days a week) | 1.375 |
| Moderate exercise(3-5 days a week) | 1.55 |
| Heavy exercise(5-6 days a week) | 1.725 |
| Very heavy exercise( twice a day, extra heavy workout or job | 1.9 |
Ex- If your BMR is 1475 you can multiple that by your activity factor, 1.2 (if you're currently not active)
That will be 1770 calories that your body burns daily. For this example person to lose weight will have to eat less than 1770 calories.
1 pound is 3500 calories.
A safe and healthy way to lose weight is to lose 1-2 pounds a week. 7 days in a week, 3500/7 that is to lose 500 calories a day for example.
Going back to the example- 1770-500 is 1270 calories to eat a day to lose a pound a week.
It’s important to point out that if your calorie intake is too low, as for the example of 1270 a day. it’s recommended to eat a little more and exercise more to make up for those calories. You never want to go too low it can cause complications.
Let’s get started with your program!
Now we get to the fun part! let’s work on your exercises and nutrition!
With all the info you’ve gained here you will be using it throughout your program!
Going forward you will use the navigation to go through your weeks. Follow along, don’t skip ahead, to get the most out of this program!
Keep track of what days you completed!
