Fitness Plan- The Power of Three: Fitness and Nutrition Guide


There’s something about the number three. It’s the number of dimensions that humans can perceive. Three is the first number to which the meaning “all” was given. It is the triad, being the number of the whole as it contains the beginning, a middle and the end. Three is the first number that forms a geometrical figure – the triangle. Three was considered the number of harmony, wisdom and understanding. The Pythagoreans taught that the number three was the first true number. There’s the phrase “Third time’s a charm”. Counting to three is common when a group wishes to perform an action in synchrony… Now, on the count of three, everybody go!


Three “easy” steps. Three months. That’s all it takes to change your body. It’s “easy” in terms of simplicity. Committing to change, diet and exercise is hard.

Step one: Diet

Oddly enough, there are three macronutrients. Protein, Fat and Carbohydrates. The amount you eat, and the ratio of the three, play the most important role in body composition. For the next three months, your diet is going to be very basic. Void of all but the necessary. There are no “cheat days” in this plan. You can have your cheat days when you’re done. You may resume a practical diet after you finish the program. Maintaining your weight tends to be easier then losing weight.   You just have to get there first.

Step two: Resistance training

You are going to lift weights three days a week. You will do three basic, compound movement exercises only with free weights. Squats, dead-lifts, bench press. That’s it. Track your progress. Your goal is to increase the weight you lift by 5% every week.

Step three: Cardio

Three days a week you will do High Intensity Interval Training (HIIT). HIIT can be an excellent way to maximize a workout in a limited amount of time. Your HIIT training will be a 2 minute warm-up pace followed by alternating between 100% intensity for 1 min and 50% intensity for 1 min for a total of 20 min. So sprint 1 min, jog 1 min and repeat.

fitness plan