Starter Training Plan

The weight doesn't matter, as long as you can complete the last two repetitions. It's very simple. Let's say 10 kg is too light, but if you can't even complete six repetitions, it's too heavy. Note: THE LAST TWO REPETITIONS SHOULD ALWAYS REQUIRE MORE EFFORT.

25 Minutes. It's important to note that the ideal is to try to burn fifteen (15) calories per minute, which is approximately equivalent to being between 70-80% of your maximum heart rate. It's worth highlighting that this won't be easy, especially if you're not in good cardiopulmonary condition, but you'll get there little by little.

First, watch the videos several times (more than once) until you grasp the correct form and technique. Therefore, you should always learn the proper technique first. Then, once you understand it, you can add weight. If you still can't perform the exercise correctly, record a video of yourself doing it and send it to me so I can correct you.

Yes, you have the ideal equipment, or at least the minimum required equipment, but in my experience, this is what will happen every 2-3 months: your fitness level will advance and you'll have to buy more equipment. If you have the budget to set up a home gym, I don't see any problem with that; otherwise, I suggest we go to a gym as soon as possible. In fact, in my experience, training at home ends up having a maximum effectiveness of 20% of the results, due to the lack of equipment; which translates into a high rate of abandoning the training program.

NOTE: You have one week to decide whether you will do it at home or at the gym.

My suggestion is that even if you think that maybe 3 days isn't enough, I ASK YOU TO PLEASE give my routine a chance because in my experience most people haven't done HYPERTROPHY training, WHICH SUMMATES INTO a large amount of lactic acid release, which is equal to A LOT OF MUSCLE PAIN, which will be difficult to endure IF you do it every day.

As the name suggests, SUPPLEMENTS! You need them because your calorie intake doesn't cover these essential elements, primarily PROTEIN and CREATINE. In short, without supplements, especially without creatine, it will take a little longer to achieve the desired results.

That's why it's called a ROUTINE; your body only sees noticeable changes when you do the same routine. Changing your routine every week doesn't give your body time to get stronger, and you start all over again; that's why changes will rarely be negligible.

The suggestion is to change it every 8-12 weeks, because your body gradually adapts to the same routine and you won't see many changes, but it's a very personal decision whether you want to change it or not.

Yes, it's 100% yours, you can print it if you like, even if you decide not to continue training with me.

You decide when to start, but if for some reason you can't start immediately, please let us know so we can set a date for you to do so.

NOTE: THE MAXIMUM WAITING PERIOD WILL BE 30 DAYS (ONE MONTH) FROM THE DAY YOU PURCHASED THE TRAINING PLAN.