Slimthicc glute workout

155 Pages·5.785 MB·English

by  Ajahzi Gardner

TABLE OF CONTENTS
Welcome 1-5
Intro to Cutting 2
Health & Wellness 3
Motivation/Discipline 4
Tracking Progress 5
Nutrition & Supplements 6-12
Intro 6
Macronutrients 7-8
Groceries 9
Supplements 10-12
Calculating Calories and Macros 13-20
Calculating Calories 14-17
Tracking and Adjusting Macronutrients 18-20
Exercise Education and Routines 21-113
Exercise Education 22-27
Warm Up and Cool Downs 28-29
Terms 30
Week 1 31-37
Week 2 38-44
Week 3 45-50
Week 4 51-57
Week 5 58-64
Week 6 65-71
Week 7 72-78
Week 8 79-85
Week 9 86-92
Week 10 93-99
Week 11 100-106
Week 12 107-113
Core Workouts 114
HIIT Workouts 115
Glossery 116-153
DISCLAIMER
Not For Resale
All of the content provided throughout this program, as well as any
other online resources provided by me, Ajahzi Gardner, are protected
under copyright. As a customer, you are not allowed to copy, share,
or redistribute any of these products or you will be subject to
copyright infringement.
Product Disclosure
Although I, Ajahzi Gardner, am a certified personal trainer, I am not a
registered dietician, nutritionist, or physician. The content of this
program, is not intended to be used as, or substituted for, medical
advice. Before starting any new training program or diet regimen, you
should consult with your doctor. By participating in this program, you
are agreeing to take full responsibility for your participation.
WELCOME
Welcome to the SLIMTHICC 12-Week Cutting Program!
Thank you so much for your support and trusting me to guide you
through this next phase in your fitness journey. This program will
provide you with everything you need to know to have a successful
cut these next 12 weeks, as well as the knowledge necessary to
continue achieving your goals throughout the course of your fitness
journey. I want to make this process as enjoyable and educational as
possible.
Why SLIMTHICC ?
Slimthicc is more than just an aesthetic physique goal to me. I have
finally reached a point in my life where I am completely confident and
happy in my own skin. I spent a huge majority of my life being
insecure about my shape and seeing a higher number on the scale
than your average child/teen. I’ve been a thicker, curvier girl my entire
life & even had doctors tell me I was overweight/pre-obese according
to the body mass index (BMI) scale, which is BS btw :) I have proudly
grown to love my curves, regardless of the number on the scale or a
body fat percentage. My goal is not only to help you achieve your
fitness/physique goals and live a healthier lifestyle, but to empower
you, and all women, to radiate unconditional self-love and self-
confidence.
WHAT IS CUTTING?
Cutting is a term used to describe a weight loss phase, specifically in
the bodybuilding/fitness industry. In order to cut/lose weight, you
must be in caloric deficit. A caloric deficit entails burning more
calories than you are intaking on a regular basis. I am a firm believer
that the slower the cut, the more sustainable the weight loss will be.
An individual could significantly undereat and do hours of cardio to
lose weight fairly quickly, but the weight loss would most likely be
short term. As soon as that individual intakes a little more calories or
cuts down on the cardio, the weight will typically return. In this
program, I will provide you with all the information necessary to
calculate your own macronutrients and how to gradually adjust them
over time to continue making progress, workouts that get
progressively more challenging to avoid plateau and continually
increase caloric expenditure, as well as cardio that gradually
increases over the duration of the 12 weeks. With this knowledge, I
hope you can apply it to your fitness goals and make progress even
after you complete the program.
HEALTH & WELLNESS
Fitness has become a huge trend in society over the last few years,
especially for physique, or #bodygoals. My main focus for this
program and what I stand for is health and wellness. I want to help
you become the happiest, healthiest, best possible version of
yourself. Health and wellness is a lot more than just exercise and
counting calories, it consists of a healthy mind, body, and soul. Your
mental health is just as important as your physical health! While the
gym and these workouts might make you feel great, aka those post
workout endorphins, you need to also make yourself and your
happiness a priority. Stress can play a huge role in the prevention of
weight loss due to the increase in cortisol levels. Be sure to minimize
your stress as much as possible, surround yourself with good
company and a good support system (I got you girl!), and to focus on
doing things that make you happy. Another important factor that
affects your health is your rest and SLEEP. Good sleep is extremely
important, not only for brain and cardiovascular health but for
recovery of those muscles after you smash these workouts! The
program has 2 rest days in the split which should prevent overtraining
and over-exhausting yourself. Lack of adequate resting/sleeping can
significantly affect your performance in the gym, as well as your
progress. I don’t want you to only be making progress on the scale or
in the gym, I want you to progress in all aspects of life!
MOTIVATION/DISCIPLINE
Motivation will come and go, it’s inevitable! “How do you stay
motivated?” is my most frequently asked question and the answer is
that I don’t. You need to make your goals and your health a priority
because no one else can/will do it for you. One thing I always remind
myself is that I will never regret a workout. Yes, it can be hard to get
to the gym, and yes, you might not be having the best day, but
chances are that a workout will only make you feel better! Not only
will those post-workout endorphins keep flowing, but that feeling of
working toward/accomplishing your goals is something you can’t
beat. Every single day is fresh start to work toward the best version of
yourself, take advantage! Build long-term healthy habits that you can
maintain after the next 12 weeks! Of course, I want this experience to
be enjoyable for you but you’re going to need to work hard to achieve
your goals.
TRACKING PROGRESS
There is a huge variety of ways to track progress and the best way is
whatever one you prefer! You can use a scale, tape measure, body fat
percentage, progress pictures, how your clothes fit, and most
importantly how you feel. I would definitely make how you’re feeling
your number one priority. The number on the scale could be dropping
and you might love how you look in the mirror but if you’re feeling
awful then something needs to change. The scale can be such an
inconsistent measurement of progress for a variety of reasons. Body
weight fluctuates a ton especially for women, as well as the fact that
throughout this program you might make some changes in your body
composition, meaning you might be developing some muscle mass
while you’re losing fat which could prevent a huge decrease in the
number on the scale. If you are the kind of person that lets the
number on the scale dictate how you feel about yourself and allow it
to discourage you then don’t feel obligated to weigh yourself. I didn’t
weigh myself my entire 6-month bulk because I didn’t want the
number on the scale to keep me from working toward my goals.
Progress is progress regardless of what any number tells you.
Progress Pictures
Pictures are an amazing measurement of progress. Although, the
before pictures can be difficult to take, I promise you will thank
yourself later. One of the biggest mistakes in my fitness journey was
not taking enough progress pictures. I suggest taking the pictures
with minimal clothing (sports bra, spanks, bra, underwear, bathing
suit) to best show your fat loss and muscle definition over time.
NUTRITION & SUPPLEMENTS
NUTRITION
Nutrition will be the most important factor in your progress. Your
caloric intake (how much food you eat) and caloric expenditure (how
many calories you burn), otherwise known as energy balance, is what
dictates whether you lose, gain, or maintain your weight. While
calories are the main factor, how nutritious your food is is just as
important. I suggest your diet to consist of 80 percent healthier,
whole nutritious foods and the other 20 percent consisting of any
processed, “less healthy,” treat options that you want to incorporate
into your diet.
NOTE: Counting macros is not necessary or required to see progress! Ultimately,
your energy balance will determine whether or not you gain, lose, or maintain
weight. You can clean up your diet, watch your portions/serving sizes and still see
progress. If you are brand new to macronutrients, I personally suggest calculating
your macros and tracking every once in a while to make sure your calorie intake is
in line with your goals. You can easily be under-eating or overeating without even
realizing it. If you prefer not to track or if counting calories negatively affects your
mental health, you do not need to track.
Our bodies are VERY smart and work hard to keep us functioning
efficiently. Metabolic adaptation is the term used to explain the
changes made in our metabolism under different caloric intake and
expenditure. You might have heard people refer to this concept as
“metabolic damage,” or ruining your metabolism due to a deficit. Your
metabolism does not get damaged, it simply adjusts to your caloric
intake and expenditure to keep you alive and well. If you are
significantly undereating, you body can adjust to this intake and try to
hold on to any extra weight or fat for energy storage since your body
is not being provided with enough calories and nutrients. Metabolic
adaptation is important because this explains why your cut should be
slow and steady! As you gradually increase your caloric expenditure
and decrease your caloric deficit, not only are you maintaining a
healthy energy balance for a healthy functioning body, you are also
preventing metabolic adaptation by leaving plenty of time for macro
and cardio adjustments.