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Program 21:90 Starting Jan 2- April 1st. 2024
Start Date January 2nd. - April 1 2024
The First Quarter Of The Year, Is The Most Important Quarter Of The Year.
It takes 21 Days to create a habit.
It takes 90 Days to make that habit permanent.
This is how the 90 Day Commitment Program works:
*Progress photos taken Jan. 1st and repeated every 2 weeks throughout the program.
* The Workouts: All Workouts Will Be 25min -35min Max
Workouts are 6 days a week and will consist of cardio, strength, and HIIT workouts. Below is the breakdown.
3 Live Stream Workouts: There will be 3 live streamed workouts with me weekly and will be held on Tuesdays, Thursdays, and Sundays (Workouts Times TBD and all workouts will be recorded, uploaded to your account, and available for replay).
3 Pre-recorded Workout: Each contestant will perform prerecorded workouts on Monday, Wednesday, Friday. Those workouts will be available on the Chris Downing app which you will have access to.
Please Note. A detailed workout calendar will be released 1 week prior to the Jan 2nd start date.
* Meal plan will be provided and broken down into 3 phases.
SWEAT: Your diet comprises a 60/30/10 ratio of protein, carbs and fats. Your body will become accustomed to using carbohydrates as its main source of fuel. Ladies don't panic about the carbs. We will make adjustments if needed.
STRENGTH: Protein intake is increased to 70% of calories, carbs are knocked down to 10% and fats are increased to 20%. With your body already percolating on 10% carbs, it will be in high-burn mode. Take away those carbs and it’s going to look elsewhere — namely, fat stores — for energy. Going into the second phase, the total caloric intake is cut by approximately 10%; the increased fat consumption at this time won’t get in the way of the leaning-out process.
SHRED: Protein and fat are boosted, while carbs and calories take a dive once again. By this time, your body is being subjected to as many as 30 reps per set per workout, three days a week during your Live Workouts with me
Please Note: This info will be in a calendar format and emailed to you before the program begins.