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Workout Guide
Initial Phase
The fun is just beginning folks! Grab yourself a healthy, cold beverage and pay close attention to what’s
about to happen. Now that you have direction and know how to motivate yourself, the next phase in
your transition is the inclusion of movement.
To reiterate, it is very important to NOT get sucked into the latest fitness craze and media hype. Sure,
you might want results, but not at the expense of your well-being. Remember, you only get one body!
Suffering an injury can set you back weeks, months or even years, which is no bueno amigo!
Eventually you can work your way up to a high-intensity regimen, but you must EARN that privilege. The
bottom line is, ease your way into things and familiarize yourself with the proper starting procedure.
Starting Line
Instead of just knowing you are overweight or out of shape, you are actually going to find out exactly
where you stand with starting dimensions. These would be known as biometrics.
This is a critical point that a lot of people overlook or miss, but is very important. Simply put, it’s a
statistical tracking system. When you find out your physical starting parameters, you can use these as
references to monitor your progress as you go along. This will also tie into your goals and wellness vision
that was addressed earlier.
You can get as basic or complex as you want with your assessments. If you are really detail-oriented and
love data, get measurements of your arms, thighs, chest, hips, calves and neck. But all you really need for
references are your weight, waist circumference and body fat percentage.
You may have heard of this assessment called body mass index, or BMI for short. It is a relationship
of your height to your weight, and is often used in a clinical setting for quick reference. In reality, this
reading is a bit misleading and unnecessary. People, who are short and muscular for example, tend to
have a high BMI but are actually in shape.
If you were to do just one assessment, choose body fat percentage. Scale weight is great as a quick
tracking number, but body fat percentage will give you the amount of lean muscle mass you have,
which is the ultimate goal. Just for quick reference, here is a chart showing a range of body fat
percentage.
Be aware that this is just an average reference. Your age will have a bit more to do with it. Older men
and women, for example, require more body fat for proper function. But this chart will at least give you a
ballpark idea of where you should be.
PHENQ
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WORKOUT GUIDE

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