Welcome to the 2nd and 3rd month of the program we have prepared for those who have finished the fitness beginner program (month 1) and will start the intermediate level. In the first month we introduced you to the fitness movements, if you have followed the previous program with discipline, you are ready for the intermediate program. In the 2nd and 3rd month we gradually increase the level of the program and the movements.
The intermediate fitness program is designed to last 8 weeks, with 4 days of training per week. We have prepared a list of points for you to pay attention to while following this program.
- The weights we lift in this program should be higher than in the first month. When increasing the weights, please take into account the number of sets and rest periods between sets.
- As Fitness Aktif team, our experts have prepared a more professional and targeted program that works certain muscle groups on certain days instead of programs that work many areas every day.
- Before starting the program, we recommend that you undergo a general medical check-up just in case.
- The program consists of 4 days and each day you will train different parts of your body.
- We do not recommend doing sports for 3 consecutive days in a week. After all, our muscles need rest and regular sleep. So, for example, you can work out on Mon-Tues and Wed-Fri etc.
- Remember that fitness centers are not a socializing place, so take into account the 30 seconds or 45 seconds we give you between sets. In this way, you will maximize your muscle development by giving short rest intervals.
- Our movements were created from compound exercises that work many muscle groups at once. In this way, we will get the most efficiency and reach the highest rate of fat breakdown.
FITNESS PROGRAM NUTRITION TIPS
Some will tell you that nutrition is 70% important in bodybuilding, others 80%. We think it is 100% important. Lifting weights is also 100% important. Drinking enough water is also 100% important. Being disciplined and motivated is also 100% important.
What is actually important here is this: Having a healthy, strong and fit body is like building a building. If you don't keep the foundation strong and you miss something, the building will collapse.
There are two golden rules of good nutrition:
- Putting the necessary nutrients into your body after exercise
- To provide the body with the energy needed to maintain, lose or gain weight
Foods to take before training:
Taking fast-digesting proteins before your workout will help you build more muscle mass over time.
- You can take 30 to 40 g of protein 30 minutes before you start exercising.
- Again, taking 40-50 g of fast-digesting carbohydrates 30 minutes before your workout will also improve your performance.
Fats taken through food before sports will not provide any benefit.
Foods to be taken after training:
INTERMEDIATE FITNESS PROGRAM
The foods you take after exercise should be selected from foods that prevent the deterioration of the structure of muscle mass and maximize protein synthesis.
- For this reason, protein and carbohydrates should be consumed after exercise, just like before exercise.
- Therefore, after your workouts, you can take 30-40 g of protein, which is easily digestible and will help you build muscle.
- Taking easily digestible carbohydrates after exercise will help your insulin levels rise quickly and stay that way, while preventing your muscles from deteriorating. It is recommended to take 1 g of carbohydrate per body weight to be consumed immediately at the post-workout meal.
INTERMEDIATE FITNESS PROGRAM
(2ND & 3RD MONTHS)
For 8 weeks, you need to follow the program below 4 days a week. Different parts of the body are trained every day. Good luck!
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