21 Day FitPlan

Welcome to the 21-day FitPlan! You’re probably excited to start seeing results, but if you’re newer to fitness or weight training, stick with me here while I go over some of the basics.

First, a short background about me and my experience. By day, I design digital products for technology companies, but I also love fitness in my free time. I have competed in multiple bodybuilding competitions with a 1st place win in my debut show. I’m also a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA).

I developed this 21-day program with my first bodybuilding coach and have been using it ever since. This includes prepping for bodybuilding competitions as well as general fitness and muscle maintenance. Yes, this is an intense program that has 5-6 scheduled training days per week. If that doesn’t fit your schedule, it’s totally okay. Stick with it as best you can and at your own pace. You will still see results with as few as 3 weight training days per week.

This program combines a mix of free weights and machines that work on overall fitness, toning, muscle balance, and body transformation. I also created it to be a 21-day cycle that can be endlessly repeated. Each muscle group will be worked 1-2 times per week and muscle imbalances will be eliminated. I’ve personally been using this program for over 5 years and have gotten nothing but amazing results.

Now let’s talk about something called overtraining. Consistently working a muscle for an extended period can lead to overtraining. This puts extreme physical stress on the body and should be avoided as much as possible. It’s something that can affect you both physically and mentally. It’s important to stick to the programmed sets and reps in this program to reduce the risk of reaching a state of overtraining. Other ways to avoid this include eating enough food for your personal needs, getting 7-8 hours of sleep each night, and drinking 3 or more liters of water throughout the day.

It’s also important to understand that no workout program can outperform a poor diet. To master your body and achieve your goals, it may be necessary to play with your calorie intake or adopt new eating habits. Nutrition coaching for performance is something I’m skilled at and I use it to help my clients reach their fitness goals.

It fulfills me to help others, and I want to help you develop a positive lifestyle that works for you all year round. If you have questions or concerns about this program, please contact me directly @noahwxlr on Twitter. If that doesn’t do the job, or you’re interested in coaching, please contact me directly at noahwxlr@gmail.com and I will get back to you as soon as possible.

Okay, now let’s get started!