1. LEVEL UP™ TRAINING IS A SYSTEMATIC WAY TO TRAIN, FOCUSING ON A SPECIFIC TOPIC EVERY MONTH.
Flexibility, Stability, Strength, Endurance, Hypertrophy, Speed, Power, Agility, Balance, Coordination, Reaction Time, Level Up Test.
The topic of Month 11 is REACTION TIME:
Reaction time training consists of exercises that train your brain to produce the correct response to the correct stimulus as quickly as possible. In short, they aim to improve your cognitive processing (brain’s ability to analyze, transform, store, and recover information) after responding to a specific signal.
This plan includes a home friendly and a gym (advanced) version, demo video exercises & fillable PDF to track progress!
Here's the equipment you will need: dumbbells, kettlebells, box, Swiss ball, barbell (optional), superband or cable machine.
2. LEVEL UP™ NUTRITION IS A STRATEGIC MONTH BY MONTH PROCESS TO LEVEL UP YOUR NUTRITION.
The topic of Month 11 is INTERMITTENT FASTING:
This month, try out intermittent fasting.
I recommend starting with a 12-hour eating window if this is new for you.
You can pick whatever time frame you want- 8 am to 8 pm is a good starting point.
I can’t emphasize enough that I recommend ENDING EARLIER in the day over starting later and ending later.
Eating late in the day before bed is a pattern of obesity. You are less insulin-sensitive at night- meaning it’s more like for your food to go to fat stores than muscle and liver stores.
This plan will help you calculate your own calories & macros to adapt the program to meet your specific needs!