Simplefit.

org
Simple Effective and Fun Bodyweight Workout Program

Prolouge! Why Simplefit? How to get started! Home fitness equipment! Workout! Intermediate Workout! Advanced Workout! Tabata! Explanation of exercises! Substitutions! Explanation of workouts! Explanation of Intermediate Workout! Explanation of Advanced Workout! Nutrition! Log!

Prolouge!
One day I woke up got out of bed. I stood in front of the mirror and thought, "Who is this fat bastard?" I was fat, really fat and in terrible shape. I'd get winded just brushing my teeth, keeping up with my toddler son, or walking to the couch. It was not always that way, but I am from a family with a tendency towards obesity, with a sedentary job as a computer engineer, and a penchant for good food (and lots of it). I knew it was a recipe for disaster. I saw how I was slowly morphing into the jelly donuts that made their way into my mouth at Monday morning meetings. I decided then and there that I was going to lose the fat. In pursuit of a healthier lifestyle, I went online to find a fitness program that would work for me. I was confronted with a serious deluge of marketing BS, expensive online programs, food supplements and training equipment. After wasting a lot of time and money I stumbled across some great sites that offer a wealth of very good, honest how-to information that was credible and not just a ploy to get me to buy things. I went from 212 to 175 while adding allot more muscle and have maintained it ever since. This site is my effort to organize what I have found to work for other people like me without allot of time who want to get in shape in the most straightforward and effective way. -- Kevin Mckay Simplefit.org founder

Why simplefit?
Why simplefit is so effective and efficient at burning fat and building muscle mass.

Functional compound movements executed at high intensity produce a strong neuro endocrine response. Studies have shown this to be extreemly effective at burning fat and building muscle mass. Working every muscle group hard, frequently, and with an intensity that creates a massive "metabolic disturbance" or "EPOC" leaves the metabolism elevated for hours post-workout. Simplefit's high intensity bodyweight interval training blurs the line between strength and cardio training for ultimate efficiency. Simplefit's natural nutrition plan is based on evolutionary science for natural energy and fat loss. Simplefit's level system is competitive and addictive, you will be excited about the next workout and the chance to beat your last score. A community that supports and encourages its members at every step.

How to get started!

Choose a level from below that is right for you Detailed explanations of exercises and workouts are available If the workouts take longer than 30 minutes or less than 5 minutes, decrease or increase your level, respectively Do the 3 different workouts (days 1, 2, 3) 3 times each week (e.g. Monday, Wednesday, and Friday) You are encouraged to log or post your workout details in order to track your progress and compare your results with others Warm up by going through the exercises at a super slow, easy pace, working on form for several minutes One week a month, allow your muscles to rest by doing the workouts several levels below your normal level Speed should not come from fast movements, but rather from less rest between exercises Bodyweight Exercises should be slow, include full range of motion, and with good

form

Please do not sue me, I am poor. If something hurts, stop! Use common sense. The only thing you may need for this workout is a pull-up bar (unless you are using substitutions). I like the Everlast Multi Function Chinning Bar and the Door Gym they work well and requires no installation. To add intensity and challenge, try doing push-ups and pull-ups on Rings, TRX or Wighted west.

Home fitness equipment!

Fitness equipment:

Easiest way to get going with pull ups, no installation necessary

simply fits in doorway.

This product enables you to pull up, push up and dip. It also helps you develop muscles if you are not able to do the aforementioned exercises. Comes in 7 pieces (all under 45" in length) and fits in a 48"x8"x8" box. Made out of polished aluminum, it is a breeze to assemble or pack down without any tools necessary.

hung from a door

Rings are the single best piece of equipment you can get. These can be gym rafter ot tree limb. Rings add a whole new dimension to push ups, pull ups, dips, B movements more dynamic and requiring more stabilization and also benefit of allowing your arms to rotate naturally through movements.

Amazing for finger, hand, forearm, arm, and back strength. I now use than regular rings, they are outstanding.

these more often

I like the ironman watches because they have lap , duration, interval timers for tabata's.

countdown, and even

Nutrition: Proper nutrition in 70-80% of the battle.

Loren Cordain, Ph.D., is widely acknowledged as a leading expert on the diet of our Paleolithic ancestors. This book is a roadmap to what we were designed to eat.

hormonal

Sears Barry PH.D. was one of the first people to draw attention to significance in Body composition.

Workout!
Day 1 Level 1 Max rounds in 20 min 1 pull-ups 2 push-ups 3 squats Max rounds in 20 min 1 pull-ups 3 push-ups 4 squats Max rounds in 20 min 2 pull-ups 3 push-ups 5 squats Max rounds in 20 min 2 pull-ups 4 push-ups 6 squats Day 2 5 rounds for time 2 pull-ups 6 push-ups 10 squats 5 rounds for time 3 pull-ups 8 push-ups 13 squats 5 rounds for time 3 pull-ups 10 push-ups 16 squats 5 rounds for time 4 pull-ups 12 push-ups 20 squats Day 3 For time 10 pull-ups 21 push-ups 21 squats For time 13 pull-ups 26 push-ups 26 squats For time 16 pull-ups 33 push-ups 33 squats For time 20 pull-ups 41 push-ups 41 squats

Level 2

Level 3

Level 4

Level 5

Max rounds in 20 min 3 pull-ups 5 push-ups 8 squats Max rounds in 20 min 3 pull-ups 6 push-ups 10 squats Max rounds in 20 min 4 pull-ups 8 push-ups 12 squats Max rounds in 20 min 5 pull-ups 10 push-ups 15 squats

5 rounds for time 5 pull-ups 15 push-ups 26 squats 5 rounds for time 6 pull-ups 19 push-ups 32 squats 5 rounds for time 8 pull-ups 24 push-ups 40 squats 5 rounds for time 10 pull-ups 30 push-ups 50 squats

For time 26 pull-ups 51 push-ups 51 squats For time 32 pull-ups 64 push-ups 64 squats For time 40 pull-ups 80 push-ups 80 squats For time 50 pull-ups 100 push-ups 100 squats

Level 6

Level 7

Level 8

Print a copy of the workout you plan to do and consult you physician before starting this fitness program

Intermediate Workout!
Day 1 Level 3 5x3 reps, for time inverted pull ups dips l-hang 1 legged squats Day 2
For time: 10 lunge 10 Push up 10 pull ups 10 dips 10 l-hang 10 back extensions 10 plank 10 squat 10 hand stand push ups 10 inverted pull ups For time: 15 lunge 15 Push up 15 pull ups 15 dips 15 l-hang 15 back extensions 15 plank 15 squat 15 hand stand push ups 15 inverted pull ups

Day 3 11-5-1 reps, for time l-pull ups plank 1 legged squats hand stand push ups

Level 4

5x4 reps, for time inverted pull ups dips l-hang 1 legged squats

13-7-2 reps, for time l-pull ups plank 1 legged squats hand stand push ups

Level 5

5x5 reps, for time inverted pull ups dips l-hang 1 legged squats

For time: 20 lunge 20 Push up 20 pull ups 20 dips 20 l-hang 20 back extensions 20 plank 20 squat 20 hand stand push ups 20 inverted pull ups For time: 30 lunge 30 Push up 30 pull ups 30 dips 30 l-hang 30 back extensions 30 plank 30 squat 30 hand stand push ups 30 inverted pull ups For time: 40 lunge 40 Push up 40 pull ups 40 dips 40 l-hang 40 back extensions 40 plank 40 squat 40 hand stand push ups 40 inverted pull ups For time: 50 lunge 50 Push up 50 pull ups 50 dips 50 l-hang 50 back extensions 50 plank 50 squat 50 hand stand push ups 50 inverted pull ups

15-9-3 reps, for time l-pull ups plank 1 legged squats hand stand push ups

Level 6

5x6 reps, for time inverted pull ups dips l-hang 1 legged squats

17-11-5 reps, for time l-pull ups plank 1 legged squats hand stand push ups

Level 7

5x8 reps, for time inverted pull ups dips l-hang 1 legged squats

19-13-7 reps, for time l-pull ups plank 1 legged squats hand stand push ups

Level 8

5x10 reps, for time inverted pull ups dips l-hang 1 legged squats

21-15-9 reps, for time l-pull ups plank 1 legged squats hand stand push ups

Multiply static holds (L-hang, Plank) by 3 for number of seconds to hold. Print a copy of the workout you plan to do and consult you physician before starting this fitness program

Advanced Workout!
Day 1 Level 1 5 rounds for time 1pull-ups 1 hand stand push-ups 1 one legged squats 5 rounds for time 2 pull-ups 2 hand stand push-ups 2 one legged squats 5 rounds for time 3 pull-ups 3 hand stand push-ups 3 one legged squats Day 2 5 rounds for time 1 pull-ups 1 dips 1 one legged squats 5 rounds for time 2 pull-ups 2 dips 2 one legged squats 5 rounds for time 3 pull-ups 3 dips 3 one legged squats Day 3 5 rounds for time 1 pull-ups 1 one arm push-ups 1 one legged squats 5 rounds for time 2 pull-ups 2 one arm push-ups 2 one legged squats 5 rounds for time 3 pull-ups 3 one arm push-ups 3 one legged squats

Level 2

Level 3

Level 4

5 rounds for time 4 pull-ups 4 hand stand push-ups 4 one legged squats 5 rounds for time 5 pull-ups 5 hand stand push-ups 5 one legged squats 5 rounds for time 6 pull-ups 6 hand stand push-ups 6 one legged squats 5 rounds for time 8 pull-ups 8 hand stand push-ups 8 one legged squats 5 rounds for time 10 pull-ups 10 hand stand pushups 10 one legged squats

5 rounds for time 4 pull-ups 4 dips 4 one legged squats 5 rounds for time 5 pull-ups 5 dips 5 one legged squats 5 rounds for time 6 pull-ups 6 dips 6 one legged squats 5 rounds for time 8 pull-ups 8 dips 8 one legged squats 5 rounds for time 10 pull-ups 10 dips 10 one legged squats

5 rounds for time 4 pull-ups 4 one arm push-ups 4 one legged squats 5 rounds for time 5 pull-ups 5 one arm push-ups 5 one legged squats 5 rounds for time 6 pull-ups 6 one arm push-ups 6 one legged squats 5 rounds for time 8 pull-ups 8 one arm push-ups 8 one legged squats 5 rounds for time 10 pull-ups 10 one arm push-ups 10 one legged squats

Level 5

Level 6

Level 7

Level 8

Print a copy of the workout you plan to do and consult you physician before starting this fitness program

Tabata!
Day 7 same for all levels Complete 32 intervals of 20 seconds of work followed by ten seconds of rest 8 intervals push up 8 intervals pull up 8 intervals Evil wheel 8 intervals squat
Print a copy of the workout you plan to do and consult you physician before starting this fitness program

Explanation of exercises!
Pull-up: Grasping a bar, pull your body up until your chin clears the bar, then finish by lowering your body until your arms and shoulders are fully extended. Use whatever grip feels right and it is often good to alternate grips. * If you are having trouble doing pullups, try using some substitutions. Push-up: While lying horizontally face down, raise and lower your body using the arms while keeping your back flat. Try to keep elbows close to your sides. One arm push ups: Place one arm behind your back legs wide apart and lower yourself to the floor with the other arm. Once your chest touches the floor, press yourself back up. * Start on knees if necessary Squat: The squat is performed by bending the legs at the knees and hips, lowering the torso between the legs, and then reversing direction to stand up straight again. The torso remains relatively upright throughout the movement. Try to keep your knees from going over your toes and your weight on your heels. Dips: On a set of parallel bars or rings lower till your shoulders are almost level with your hands, and push back up. Chair dips: If you do not have rings or bars you can use 2 chairs. Back extension:

Lift both the chest and legs off the floor at the same time. Inverted pull up: Hang upside down on rings or bar and pull feet towards ceiling Lunge: stand feet shoulder-width apart, and then step forward, landing with the heel first. The motion is continued until the back knee is nearly touching the ground. Then return to starting position by driving upward forward with the front leg, and repeat the exercise by stepping forward with other leg One legged squat: Stand on a bench or box that's about knee height. Hold your arms in front of you and flex your right ankle so your toes are higher than your heel. Keeping your torso as upright as possible, bend your left knee and slowly lower your body until your right heel lightly touches the floor. Pause for 1 second, then push yourself up. That's one repetition. L-hang: Hang from the bar and hold an L position with you body, if this is not possible bend your knees. L-pull up: Do pull ups while maintaining the l position, if this is not possible bend your knees. Plank: Hold you body in a straight line weight on elbows and toes. To add intensity slide elbows forward. Handstand push ups: Get in a handstand position against a wall. Range of motion will be limited to start.

Substitutions!
Pull ups are one of the single best exercises you can do, but like most things that are worthwhile, they can be difficult. Here are several options to get you up to speed, just sub for regular pullups till you are able to do them. Generally 3 subs = 1 regular pull-up

Body row: Put a towel or rope over the bar and pull yourself on a horizontal plane, changing the angle varies the resistance. Rings and TRX are also good for body rows. Put a box under the bar and assist yourself with your feet Jump up to get momentum and pull as much as you can Jump or step up using a chair and hold as long as you can Jump or step up using a chair and slowly lower yourself down

Mix and match these during your workout using a variety of grips (e.g. palms away, palms toward you). Allow yourself to progress slowly and before you know it you will be doing regular pull-ups!

When going up a level, just post type of pull-up substitutions used.

Explanation of workouts!
Level 1 workouts used as an example Day 1 (endurance) - "as many rounds as possible in 20 minutes:" 1 pull-up 2 push-ups 3 squat Do 1 pull-up, then 2 push-ups, then 3 squats; that is 1 round. Complete as many rounds a possible in 20 minutes. Day 2 (strength) - "5 rounds for time:" 2 pull-ups 6 push-ups 10 squats Do 2 pull-ups, then 6 push-ups, and finally 10 squats to complete one round. See how quickly you can complete each of the 5 rounds, resting approximately 3 minutes between each round. Do not count the rest time in your total time. Day 3 (judgement) - "for time:" 10 pull-ups 21 push-ups 21 squats Do 10 pull-ups, then 21 push-ups, then 21 squats as quickly as you can counting any rest time taken. Stay 1-2 repititions below failure, and do not train to failure.

Explanation of Intermediate workouts!

Level 1 workouts used as example " 5x3 reps, for time:" Inverted pull ups Dips L-hang 1 legged squats Do 3 inverted pull ups, 3 dips, 9 seconds l-hang *, 3 1 legged squats for each leg. Repeat this 5 times. For time: 10 lunge 10 Push up 10 Pull ups 10 Dips 10 L-hang 10 Back extensions 10 Plank 10 Squat 10 Hand stand push ups 10 Inverted pull ups Do 10 lunge, 10 Push up, 10 pull ups, 10 dips, 30 second L-hang, 10 back extensions, 30 second plank, 10 squat, 10 hand stand push, 10 inverted pull ups. 11-5-1 reps, for time L-pull ups Plank 1 legged squats Hand stand push ups Do 11 L-pull ups, 33 second plank*, 11 one legged squats per leg. Then 5 L-pull ups, 15 second plank*, 5 one legged squats per leg. Then 1 L-pull up, 3 second plank*, 1 one legged squat per leg.

Multiply static holds (L-hang, Plank) by 3 for number of seconds to hold.

Explanation of advanced workouts!

Level 1 day 3 workout used as example "5 rounds for time:" 1 pull-ups 1 one arm push-ups 1 one legged squats Do 1 pull-up Then 1 one arm push-up for each arm Then 1 one legged squat per leg That is one round. see how quickly you can complete each of the 5 rounds, rest aproxomatly 3 minutes between each round.

Nutrition!
Speak to your doctor before changing your diet! Recommended foods:

Vegetables, fruit, nuts, and seeds (organic) Meat (free-range, organic, grass fed) Avoid starchy, sugary, processed, and refined foods whenever possible Small amount (size of the palm of your hand) e.g. chicken, fish, eggs, or lean grass fed beef As much fresh, non starchy vegetables as you want Fresh fruit Nuts, avocado, or olive oil (avoid trans fats or hydrogenated oils) Follow these guidelines and you will see dramatic results Constructing the ideal meal:

Our bodies respond hormonally to what we eat based on 2.5 millions years of evolutionary programing, once you understand how it works you can use it to your advantage. Refined carbs will raise insulin telling your body to store fat rather than burn it, but you can program your body hormonally with the food you eat to maximize fat loss. How to construct your meals and snacks... Each meal or snack should contain Protein-carbohydrates-fat 1) Protein Start with some protein (about what will fit in your palm) eg chicken, beef, shrimp, eggs... Protein stimulates glucagon this will cause the release of stored carbohydrate in the liver to keep your brain satisfied, thereby making it easy to control the carbohydrate intake. Furthermore, glucagon depresses insulin secretion, making protein your most powerful tool in controlling insulin levels 2) vegetables with fat Fat signals your brain to reduce appetite, incoming fat tells your body it is ok to burn fat, fat retards the absorption of carbohydrates preventing insulin from going up. Fiber rich nutrient dense vegetables also have the effect of lowering appetite and the fiber will retard carbohydrate absorption as well. 3) fruit Fiber/nutrient dense fruit if not eaten in excess is a great way to fill your carbohydrate needs and if eaten after protein and vegetables should not raise insulin. To activate more of your body's fat burning muscle building potential try eating all your meals during a 4-6 hour window each day for example between noon and 6pm more on intermittent fasting here and here

Sample menu: Day 1: Breakfast: Spinich omlette 2-4 eggs As much spinach as you want Small handful of walnuts 1-2 cup blue berries Snack small handful of nuts Lunch: 2-4 oz chicken As much salad as you want with oil and vinegar dressing (1 table spoon olive oil) 1-2 oranges Snack small handful of nuts Dinner: 2-4 oz lean grass-fed beef As much broccoli as you want Small handful almonds 1-2 apples Day 2: Breakfast: 2-4 oz ham Small handful of almonds 1-cup strawberries Snack small handful of nuts Lunch: 3-6 oz salmon As much salad as you want with oil and vinegar dressing (1 table spoon olive oil) 1-2 kiwi 1 teaspoon almond butter Snack small handful of nuts Dinner: 2-4oz chicken As much boiled cabbage as you want topped with tablespoon sesame oil and sesame Seeds 1-2 cup berries with walnuts

Day 3: Breakfast: Salmon and asparagus omelet 1-cup melon with small handful of walnuts Snack small handful of nuts Lunch: 4-6oz can tuna with olive oil and vinegar over lettuce tomatoes and celery 1 cucumber sliced thin with sesame oil rice vinegar and sesame seeds Snack small handful of nuts Dinner: Chicken sauted in olive oil with onions and mushrooms Spinach salad with walnuts diced apple and olive oil and vinegar dressing. Adjust carbohydate intake to your specific needs.

Log!
Date Level Day 1 Day 2 Day 3