Inner Circle – Getting Started Checklist (Step 1)
Posted by Brad Campbell
6
Jan, 2010
This is Step 1 for New Inner Circle Members – Getting Started Checklist…by Brad Campbell
Congratulations once again on your decision to stop being average and start being exceptional. This is day 1 of the new you and a new way of living. I’ve laid out an extremely detailed, easy to follow program to get you started living the lean body lifestyle as effortlessly as possible. Let’s get right into it…
* This should be the very first thing you do upon joining TopFatLossTrainer’s Inner Circle
[Content protected for Inner Circle members only]
I’ve put together a pre-program checklist to get you organized and ready to build your dream body. Make sure you complete everything on this checklist before digging into any of the workout videos or diet plans.
—> Once again, do you have your doctor’s permission to participate in this advanced fitness program? Have you had a physical within the last 6-12 months? If not, make sure and get checked out, then obtain your doctor’s consent before starting any of the workouts or diet plans. All exercise and dieting routines carry risk and the more advanced you get (especially with some of the workout techniques we’ll be doing), the greater the chance of injury.
Even after obtaining your doctor’s permission to participate, you should approach all workouts and meal plans with caution and ASK questions before proceeding, if you’re unsure about exercise form, technique, strategy, contraindications or anything else that poses a threat to your body or overall health. Safety always comes first. When in doubt, always ASK before doing.
—> Next, I want you to get out a pen, paper (or sticky note) and write down clear, specific, detailed and measurable goals for your body and lifestyle transformation. For example: “I will lose 25 lbs of body fat in the next 90 days.”
Better yet, get even more specific by saying something like, “I will lose 25 lbs of body fat by May 7th, 2011!” The more specific you are with your goal achieving time frame, the more likely you’ll be to stick to the plan and reach success.
Make at least one short term (1-3 months out) and one long term (6-12 months out) goal that meets these criteria. Place the written goals in a spot you’ll see them often – I like to write my goals on sticky notes and stick them to the top of my laptop.
Read these goals out loud every morning when you wake up, every night before bed and as often as possible throughout the day. This may sound dumb, but trust me, it works.
—> Make sure you have access to a Scale, a Tailor Measuring Tape and an electronic handheld body fat analyzer (recommend, but not necessary…I use an Omron HBF 306CN). These tools will be useful in tracking your progress and monitoring results from week to week.
—> Have you decided where you’ll be working out? All follow-along exercise videos are designed to allow you to workout from the comfort and convenience of your own home or while traveling, at the office, on vacation or anywhere else with limited space and minimal-to-no equipment.
However, if you’d like to workout at the gym and follow along on your iPhone (or other smart phone with Internet access), you can do that as well. Alternatively, you can watch the workout videos in advance and then perform the workouts on your own, without following along with me. If you’re doing it this way, please pay close attention to form, technique, details and intensity level.
—> If working out partially or entirely from home, do you have the optional exercise equipment that will allow you to perform all workouts? We’ll be using a small amount of very basic, compact and fairly affordable exercise equipment, including:
- a stopwatch, timer or interval timer (I use a basic Gymboss Interval Timer… but if you’re working out with me, you won’t need any of these…just follow my lead)
- dumbbells (ideally, you should get an adjustable set that has multiple weights available…or you can buy a light pair, a medium pair and one heavy pair). I bought a top-notch pair of Powerblock Adjustable Weights and absolutely LOVE them, but they’re quite expensive.
- one Stability Ball (read the side of the box/package before buying to ensure you get proper size)
- one Chin-Up Bar (if you can’t perform body weight pull-ups or don’t want to mess with this, you can sub with lat pull-downs at the gym or buy 1-2 Resistance Bands and mimic the pull-up movement when called for)
- that’s essentially it…other extremely optional equipment might be an Exercise Mat to protect yourself on some of the floor exercises, Kettlebells that can be used in place of dumbbells and a Medicine Ball for even more variations (none of these are required)
*I’ve given you links to the fitness equipment and accessories that I’ve purchased online and am really happy with…
—> Cool, now you’ve got your doctor’s approval, you know exactly what you want to accomplish and when you’re going to do it by, you’ve decided where you’ll be performing the workouts and you’ve decided what exercise equipment (if any) you still need to get. Let’s move on.
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If you have any questions on exercise equipment or anything else I covered, just leave them in the comments section below. Otherwise, there’s more easy to follow instructions laid out for you in step 2, where I walk you through a very comprehensive fitness assessment and body composition analysis.
Click here to move on —> Step 2 – Baseline Assessment
Your Coach,
Brad Campbell
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