Exercise Recommendations
Please keep in mind that your diet is just as important (if not more so) as exercising when it comes to fitness. You should shoot for one gram of Protein for each pound of your goal weight (So if your goal weight is 150lbs, you should consume 150 grams of protein a day), and around 2,000 calories a day.
****PLEASE DO NOT DO THESE EXERCISES WITHOUT EATING***
This plan was developed by the host of Surviving Bloomington, Kc Winnecke, who has NO professional training as a Personal Trainer or Dietitian.
This is simply how Kc chooses to prepare for games like this, and this is his best recommendation based on personal experiences.
If you would like help developing an effective diet plan, please reach out to Kc and he will work with people on a individual basis!
Advanced Full-Body Workout
This is the final stage of the exercise program for Surviving Bloomington. If you can perform this entire exercise regiment without taking a break, you will be among the most physically capable contestants in the game, and you should not have to worry about the physical portion at all.
When you finish the Full Body Workout, work on getting your mile time as close to 7 minutes as possible. High intensity training helps keep your heart rate in a healthy zone to burn fat and utilize calories, so training in speed rather than endurance is ideal for Survivor training (in my opinion)
Please keep in mind that your diet is just as important (if not more so) as exercising when it comes to fitness. You should shoot for one gram of Protein for each pound of your goal weight (So if your goal weight is 160lbs, you should consume 160 grams of protein a day), and around 2,000 calories a day
Be sure to drink PLENTY of water!!! You should finish AT LEAST one full bottle of water for each workout, and shoot for half-a-gallon of water to a full-gallon of water each day.
Once you reach this stage, do the Full Body workout, along with a 7-minute-mile run, 3 times a week.
(Monday, Wednesday, Friday)
OR
(Sunday, Tuesday, Thursday)