Dis www.MarissaRoyFitness.com 1 INTRODUCTION Thank you so much for downloading my program! These next 30 days are going to be a great journey, a learning experience, a mental and physical challenge, and most of all, will start your path to your best, healthiest and happiest self! You are going to have SO much fun, and make healthy lifestyle changes along the way! Here are some reminders, tips and tricks that will help you to get the MOST results out of this journey: 1. EVERY WORKOUT IS ON YOUTUBE: The YouTube video series that goes along with this training program will show you how to do every exercise properly, safely and effectively, and will not only give you workout advice, but also daily nutritional, cardio and supplementation tips. You should be “Subscribed” to my YouTube channel and be watching each video the day before its respective workout. There is going to be a separate video for every single workout in this program, demonstrating proper form, technique and intensity, to watch the day before your scheduled workout. A calendar is provided for you in this document so you know when each video is being uploaded, and when to train each day of the program! 2. EXPERIENCE LEVEL: This program is INTENSE!!! Does this mean that if you’re a beginner, you shouldn’t do it? NO! ALL experience levels can follow this program. The 2 ideal situation for anyone who does this plan is to hit all the workouts for 100% adherence, but if you’re feeling overwhelmed or are new to lifting, here’s what I recommend: i. 0 EXPERIENCE- TOTAL GYM NEWBIE: You can expect to see results following 3-5 of the 6 workouts per week, while keeping your diet on point. If you are too sore to do all the resistance training, it’s okay! Just do as much as you can. You can get away with not doing the “Drop-Sets”, “Rest-Pauses” and extra, fancy things I throw on to the workouts if it’s too confusing. Adding in extra cardio should be second priority. The focus for you should be to nail proper form and mind-muscle connection, and get comfortable being in the weights section of the gym. Just by doing that, you WILL get stronger, build confidence, and look and feel amazing after the 30 days! ii. 6 MONTHS TO 1 YEAR OF SERIOUS LIFTING- COMFORTABLE IN THE GYM BUT NOT TOO EXPERIENCED: Do your best to follow all the workouts per week, but if you’re too sore to knock out all 6 workouts, then aim for 4-5. Even if you miss two days on a given week, DON’T QUIT! Just keep following along and complete the 30 days as best you can. Work in the “Drop-Sets” and “Rest-Pauses” I have programmed so that you learn the concepts, and learn to train more intensely than you are used to. You can expect to see results following 4-5 of the 6 workouts per week, given that diet is on point. As a more “advanced beginner”, you should assess where you’re at in terms of adherence to lifting and your diet, THEN add cardio as desired or needed. Learning to lift with proper form and intensity should be your priority for any goal, especially if you’re on the newer side to the gym. iii. LIFTING SERIOUSLY FOR 1 OR MORE YEARS- INTERMEDIATE OR ADVANCED TRAINEE: You better be following this to a tee! 100% adherence is going to be your best bet at guaranteed results. This program is intense, and WILL step it up at LEAST a notch or two for you. Do your best to follow along with all 6 lifts per week, manage your cardio according to your physique goals, and keep your diet on point. Like the other two categories, life might happen, and you might miss a workout. Don’t stress! Just jump back on the next day and keep going. Advanced trainees like myself will still get a thrill ride out of this program. I designed these workouts to push MYSELF, and I consider myself a very advanced trainee. 3. DIET & NUTRITION: Notice how for all three of the above experience levels, slacking on your diet isn’t an option. Proper nutrition is key to optimal workout performance, physical results, and most of all, your HEALTH! I can’t guarantee you any visible results or changes in the way you feel if you are not managing, in some form, your daily caloric 3 intake or macronutrient ratios. This doesn’t mean that you need to be lugging a food scale around with you 24-7, depending on where you are in your journey, how rigid you need to be on your diet will depend on a variety of factors. My Dieting 101: Calorie & Macro Tracking Depending On Your Goals | Pre-Program Series #2 video will help you decide how rigid you need to be with your nutrition to see optimal results within these 30 days. 4. IN THE GYM: Tracking your workouts will be key to pushing yourself in the gym, getting stronger, and building the “toned” physique you are idolizing. The words “muscle tone” literally mean the “visible presence of muscle mass”, so doing hours of cardio and burning all your strength and muscle away will get you nowhere. Therefore, the focus of this plan is weight lifting, and cardio is supplemented as needed. a. THE WEIGHTS YOU USE: If you’re not pushing yourself, you’re not progressing. But at the same time, if you’re going too heavy, you’re probably not controlling the weight and using proper form. You need to find your happy medium. You should be getting stronger over time on this program, and writing down the weights you use is crucial for strength AND aesthetic success! This program’s format allows you to write in the weight you’re using in both the “WEIGHT” and “COMPLETE” columns of the table. I will show you how to be logging your workouts in the workout footage on YouTube! b. YOUR RPE: Another handy tool for making sure you’re pushing yourself in the gym is by analyzing your RPE for each exercise. RPE stands for “Rate of Perceived Exertion” and is a difficulty scale of 1-10, 1 being “I could do this in my sleep” and 10 being “nearly impossible, had to break proper form to get all the reps”. You should aim for all your exercises to be within a 7-9.5 RPE, depending on the exercise and its serial position in the workout. c. WRITING IT ALL OUT: PRINT your workouts! PRINT this packet and bring the section of this packet labeled “PRINTABLE/BLANK VERSION TO WRITE ON” to the gym with a pen like I am in the videos, and make sure you’re taking note of all the weights you’re using and reps you’re doing. d. CARDIO: As you read in the “experience level” section, adding cardio should not be your primary focus if you’re completely new to the gym. Six lifting workouts per week will be more than enough to whip your body into shape! However, if you are nailing the workouts, nailing your diet, and want MORE results in these 30 days, cardio is what you’ll have to do. Please know that cardio will NOT make up for a lack of discipline in your diet, in fact, “burning off” excess calories consumed can be harmful to your metabolism, and cause your body to resist fat loss. Do not abuse cardio on this plan, and your body and results will thank you. Your best bet is going to be making your training and nutrition your top priority, and only adding in cardio when you’re doing well with the former. I will do my best to inform you of how much, and what types of cardio I’m doing for my results on top of the workouts provided, in the video guides. However, cardio 4 should be individualized, so don’t copy what I’m doing and expect the same result. You may need more or less than me depending on your goals. Types of cardio include the following: i. Low Intensity Steady State- Heart rate of 125-135 bpm. Can keep a conversation well at this intensity. This is best used on active rest days, paired with stretching and foam rolling, to facilitate and stimulate the process of muscle recovery. ii. Moderate Intensity Steady State- Heart rate of 145-165 bpm. Keeping conversation is difficult, but doable at this intensity. This is best used as your primary form of steady state cardio. iii. High Intensity Interval Training- Your heart rate should be in max range for a short duration of time, 0:10 to 0:30 seconds of MAX effort, followed by a longer period of rest or low intensity work to allow the heart rate to come down to a moderate or low intensity level. The rest period can be anywhere from 0:40 to 2:00 depending on how crazy your intervals are. High intensity interval training is best used for maximal calorie burn in a short period of time (HIIT sessions typically only last 10- 20 minutes), and is proven to help boost muscle growth and retention. Any other questions you may have about training, cardio or nutrition will be answered in the daily content in the video series. I will not only be providing the full workouts, step by step, but also nutrition, cardio and supplementation information in these videos.