BSc Training Program
Getting started
Congratulations on your decision to begin the BSc Thermonx Forte Program.
Before beginning, it’s essential to undertake a number of activities
to maximise positive results. We strongly suggest that you:
- Visit your GP for a full check-up
- Buy comfortable and suitable exercise attire, including appropriate
shoes for the activity being undertaken
- Record your measurements (hips, thighs, waist, bust, arms etc)
- You may wish to record your weight, although the scales are not
an accurate indicator of body composition. NB: You may be reducing body
fat but increasing muscle at the same time, so your weight may increase
or stay the same, while your clothes become looser and you appear more
‘toned’
- Have your body fat percentage measured by a personal trainer or
another accredited health and fitness professional.
- Set measurable and attainable long and short term goals. This isn’t
always an easy task, so we’ve included some tips below to make
the process easier.
Goal setting tips
Defining your long and short term goals is an important way to stay focused,
motivated and committed to an exercise and nutritional program.
To help you set your goals, we suggest having a little brainstorming session
– simply set five or 10 minutes aside and write down what you’d
like to achieve from your training program. While many of us would like
to achieve physiques like champion athletes or supermodels, it’s
essential that your goals are not just dreams, but realistic and achievable
for you. Consider your age, health, current lifestyle (e.g. if you’ve
never exercised and have a high body fat percentage, setting a goal of
“To look like Elle in two months” is probably not realistic!
It’s also important to make your goals measurable so that you can
evaluate your success. E.g. “To be able to bench press XX kgs for
at least XX reps by the end of the month”.
Setting both long and short term goals is another great way to keep motivated
over a longer period of time that just the program time. In fact, it’s
a good way to make exercise part of your lifestyle. So, if your short
term goal is “to reduce body fat by X per cent in three months”,
your long term goal might be to: “to continue to reduce body fat
by X per cent by the end of the year”.
You should also consider setting goals which don’t simply relate
to your weight/body-fat, but fitness, health and well being and other
aspects of your life which will be positively affected by the ‘new’
you. For example, giving up smoking, reducing alcohol intake, and perhaps
even going back to school or following a new career path with some of
the new found confidence that often comes with feeling good about the
way you look and feel.
Once you’ve set your goals (try not to set more than a total of
six, or you may feel overwhelmed), write them clearly and put them in
a place where you’re likely to see and read them daily. This will
help you stay focused and motivated.
To get you started, we’ve included a special goal setting area
in our HLP
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Training program - Week One
The BSc team has specifically designed the following training program to
work in conjunction with the Thermonx Forte nutritional and supplement program
to help you reach your goal of developing a lean and fit physique while
also improving your health and well being.
We hope you find the program easy to follow, and importantly, enjoyable!
Reps, sets, max HR and other training terms
But before you get started, please read through the following ‘translations’
of key terms which will help you to better understand the exercise planner:
Heart Rate (HR)
The number of times your heart beats every minute.
Maximum HR
220 minus your age (E.g. 220 – 30 (years of age) = 190 is your maximum
HR.
Target HR
Guides your workout by keeping your intensity level between an upper and
lower heart rate limit. Your target HR corresponds with your individual
exercise goals. Calculate your target HR by using the maximum HR formula,
then multiplying the result by your percentage targets (E.g. 190 x 70/100
(70 per cent) = 133).
Reps
Short for repetitions. The number of times you complete a movement/exercise
(Eg. Bench press: 15 reps).
Set
A group of reps. (E.g. Bench press: 15 reps x 3 sets means you complete
the movement 15 times, rest, then repeat (twice).
Superset
Alternating two exercises for the same body part - one immediately after
the other - with no rest in between (one set).
Triset
Completing three consecutive exercises for the same body part –with
no rest in between (one set).
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