⭐️ PROGRAM OFFICIALLY GOES ON A ROLLING CALENDAR THIS FRIDAY July 12th
➡️ Sign ups will reopen from 9/9 to 9/16
➡️ If you think you want to do this program sign up by this Friday – you get to choose when you want to start it (and reschedule as needed)
This program works in 2 phases: 2 weeks of hypertrophy training to align with a calorie/carb deficit (aka a “cut”) and one week of maintenance. You will repeat this cycle 3-6 times (for a total of 12 weeks of cutting, 6 weeks of maintenance).
By cycling this way you minimize the stress you put on your body by BEING in a deficit, you manage the highs and lows of blood sugar, and you won’t feel like crud by going lower calorie/carb.
PROGRAM DETAILS:
- Two 9 Week Programs (for a total of 18 weeks)
- 6 Days a Week (5 days lifting, one day cardio)
- Requires access to a full gym (barbell, rig, bench, dumbbells, kettlebells, pull-up bar, bands)
- 40-60 minutes per session
- Beginner friendly
- 1:1 coaching support in the app
- Warm Ups and Movement demos provided for every exercise
THE PROGRAM LOOKS LIKE THIS ⬇️
🍎 NUTRITION HELP
Once you sign up you’ll receive detailed guidance on how to create your macros for your cut weeks and your maintenance weeks as well as how to organize the macros to be the most effective in creating change in your body.
Designing your training around your calorie intake helps your cortisol levels stay down, as well as helps you avoid the side effects of “being on a diet” such as overeating, poor sleep, energy crashes, etc.
The 2 weeks on/1 week off protocol allows you to stick consistently to a more disciplined way of eating for 14 days, then allows you to eat more normally for 7 days AND allows you to live your life (like go on vacations etc).
To get the most out of this program, on your cut/calorie deficit weeks we recommend NOT doing any other kind of fitness outside of what’s programmed unless its gentle activity like walking.
You have one day a week of Zone 2 cardio programmed to ensure you maintain an aerobic base, as well as the opportunity to add in additional activity during your maintenance weeks.
Questions? Shoot us a message – info@competitivefemaletraining.com