The New Year has arrived and with the months of January and February already behind us. For most people January is the beginning of the end when it comes to new fitness programs. For many their New Years resolution gets sabotaged by the lack of motivation needed to succeed. Sure there are the few that will endure the first few weeks of a new program only to fall off here and there until eventually quitting without even knowing they’ve quit.

Then there are those that head to the store determined to find fitness in the way of a new treadmill, new elliptical or even a new set of weights all with good intentions only to find that they now have a very expensive place to hang clothes. Does any of this sound familiar?

You heard it all before. You need to get in shape or you need to lose a few pounds. You already know the statistics that boast America, as being the fattest country in the world. Yet most people set themselves up for failure before they even begin. That’s one of the reasons the miracle pill market and the “As Seen on TV” fitness equipment sell as much as they do. Everyone wants the quick fix. Well folks, here is free piece of advice that isn’t going to cost you a gym membership or a brand new treadmill.  There are no quick fixes and the fact of the matter is that you have to work hard to reach your goals. OSX Fitness is going to be there the entire way.

Oh and one more thing….it isn’t going to cost you a dime. That’s right. In an effort to help as many people as possible we will be posting workouts, meal programs, and supplement information along with some daily motivation.

Our Program is a 3 day a week program built on some very fundamental principles. Strength training and Cardio training will result in weight loss, strengthen your joints and muscles, give you more energy and make you healthier. Sounds simple doesn't it.

The second part of the program is to make sure that you are eating healthier and taking in fewer calories. You have to fuel your body with the right nutrients in order for it to function correctly. Just remember that most people spend more time deciding what brand of gas to put in their car then they do what food to put in their bodies. Remember, your body is a very delicate machine. Treat it as such and it will take care of you for a lifetime. Read the OSX Fitness Sample Meal Plans......

Use the program below to begin your journey. Alternate the workouts as indicated by the Week number. Begin with Week # 1 where you will be working upper body 2 times this week and lower body 1 time. You will be hitting cardio on Tuesday, Thursday and Saturday for 30 minutes. When you make it to Sunday congratulate yourself and take the entire day off to recover.

Use Week #2 next to work lower body 2 times a week and upper body only once this week. Do not alternate the program. Stick with it When you are done lifting you are done for the day. This week you will again work cardio on Tuesday, Thursday and Saturday for 30 minutes and have total rest on Sunday.

Alternate these 2 programs for 6 weeks. Then we will move you to phase 2 for the second half of your journey.

OSX Fitness 12 Week Fitness Plan
Week 1 - 3 - 5
Monday		Wednesday	Friday
Dumbbell Bench Press		Squat	Dumbbell Bench Press
4 sets of 12 Reps		4 sets of 12 Reps	4 sets of 12 Reps
Incline Dumbbell Press		Leg Press	Incline Dumbbell Press
3 sets of 10 Reps		3 sets of 10 Reps	3 sets of 10 Reps
Lat Pull Down		Lying Leg Curls	Lat Pull Down
4 sets of 12 Reps		4 sets of 12 Reps	4 sets of 12 Reps
Seated Cabled Rows		Dumbbell Lunges	Seated Cabled Rows
3 sets of 10 Reps		3 sets of 10 Reps	3 sets of 10 Reps
Seated Dumbbell Press		Standing Calf Raises	Seated Dumbbell Press
4 sets of 10 Reps		4 sets of 12	4 sets of 10 Reps
Dumbbell Front Raises		Seated Calf Raises	Dumbbell Front Raises
3 sets of 10 Reps		3 sets of 10	3 sets of 10 Reps
Preacher Curls		Hanging Knee Raises	Preacher Curls
4 sets of 12 Reps		4 sets of 12	4 sets of 12 Reps
Alternating DB Curls		Crunches	Alternating DB Curls
3 sets of 10 Reps		3 sets of 10 Reps	3 sets of 10 Reps
Cardio/Conditioning
Tuesday		Thursday	Saturday
Short Walk		Short Walk	Short Walk
30 Minute Walk		30 Minute Walk	30 Minute Walk
Week 2 - 4 - 6
Monday		Wednesday	Friday
Squat		Dumbbell Bench Press	Squat
4 sets of 12 Reps		4 sets of 12 Reps	4 sets of 12 Reps
Leg Press		Incline Dumbbell Press	Leg Press
3 sets of 10 Reps		3 sets of 10 Reps	3 sets of 10 Reps
Lying Leg Curls		Lat Pull Down	Lying Leg Curls
4 sets of 12 Reps		4 sets of 12 Reps	4 sets of 12 Reps
Dumbbell Lunges		Seated Cabled Rows	Dumbbell Lunges
3 sets of 10 Reps		3 sets of 10 Reps	3 sets of 10 Reps
Standing Calf Raises		Seated Bum bell Press	Standing Calf Raises
4 sets of 12		4 sets of 10 Reps	4 sets of 12
Seated Calf Raises		Dumbbell Front Raises	Seated Calf Raises
3 sets of 10		3 sets of 10 Reps	3 sets of 10
Hanging Knee Raises		Preacher Curls	Hanging Knee Raises
4 sets of 12		4 sets of 12 Reps	4 sets of 12
Crunches		Alternating DB Curls	Crunches
3 sets of 10 Reps		3 sets of 10 Reps	3 sets of 10 Reps
Cardio/Conditioning
Tuesday		Thursday	Saturday
Cardio		Cardio	Cardio
30 Minute Brisk Walk		30 Minute Brisk Walk	30 Minute Brisk Walk

Stick with this program because it works. If you choose to use it send us your comments and pictures so we can post them on OSXFitness.com.

Good Luck.