Page 1

On the journey towards achieving your goal of having a good-looking body there are few obstacles- the hardest of which you have already overcome. You have taken the first, and most difficult, step of your journeycongratulations!



I am very grateful that you have chosen this fitness program and would like to convince you why this is the best program for you.

Every day is a day towards your goals, and stuff happens (good and bad). Therefore, we will adjust the program according to your progress or life circumstances.

70-day FM plan was developed on the basis of my personal experience in body design. The results that I have personally achieved are the one of the many proofs of this program’s efficacy; I am not just a trainer, I am a participant.

In this way, you will avoid the frustration of wasted manpower and money resources, and most importantly - avoid any injuries that would further you from achieving your body goals.

Unlike other programs, we stay in touch with you during the entirety of your training experience and make it our goal to quickly respond to any issues that you may have- great or small.

We are ready to provide you with the primary and essential advice to get you on the way towards your fitness goals.

Let’s get started now!

WARM-UP Your workout shall always be preceded by a warm-up. Your body needs to limber up, thereby making muscles become more flexible and responsive.

The warm up should consist of two stages:


Cardio: Jogging, bicycling, rowing machine for 5-10 minutes will increase your body temperature. As a result, heart rate will rise up to 110-120 beats per minute.


3-5 minutes of dynamic warm-up exercises to reduce muscle stiffness. Perform these movements slowly; always controlling the movements.


Tilt your head side to side


Legs forward, backward and sideways swings

Swing your hands forward and backward to get the blood flowing

Spin your wrists around in a circle


tilt your torso and rotate from side to side

BE SURE TO MIND YOUR NUTRITION Drinking of 2 liters of water a day helps to keep cells hydrated. Most people have a misconception about nutrition.

Here are a few basic rules to remember:

Every morning, before breakfast, drink a glass of water with a few drops of lemon juice. Eat fewer packaged juices and carbonated drinks. They contain a huge amount of sugar.

To reduce consumed calories, it is helpful to keep a diary of meals. In order to calculate the number of calories you indeed every day, multiply your weight by 27.

Try to eat more natural fruits. (Nuts are rich in serotonin- this is one of the best sweet substitutes.)

Strict diets and starvation gives a more instant effect, but ultimately slows down metabolism.


BE SURE TO MIND YOUR NUTRITION Sesame oil is the best source of calcium, it contains 3 times more calcium than Parmesan cheese. 1 tbsp of sesame oil everyday helps maintain the necessary level of calcium in the body.

Increase your intake of protein products intake to 1 gram per kilogram of your body weight. For men it is preferable to eat beef with green vegetables. Such food helps increase testosterone levels. For women recommended source of protein as chicken or turkey.

Remember that fat is also necessary for proper metabolism. The required amount of fats every day is 30-50 grams. The best sources of unsaturated (good) fats — is sesame, olive and flaxseed oil, avocados, fish, cheese, nuts without salt.

Here are a few basic rules to remember:

1/2 Alcoholic beverages are high in calories. Drink alcohol moderately- no more than 4-5 wine glasses per week. Moreover, drinking alcohol beverages in training days is contraindicated because it reduces testosterone level 4 times.

However, it's not necessary to have large amount of food rich in fat immediately before and after exercise. For these meals, choose food rich in proteins and carbohydrates.


Life forces us to work hard and stay constantly active, however rest is important and should not be neglected. Here are some simple reasons why regular rest is needed.




Overtraining affects sleep quality

Your immune system can become weaker

Frequent activity without rest may cause poor sleep quality. Late workouts do not aid in good sleep as it increases the heart rate for a long period of time.

During intense activity, our immune and nervous system is constantly activated to restore the body. Without proper rest these systems will not participate in recovery processes and thereby will cause injury, stress, and illness.


Rest prevents injuries

Your muscles need to relax

Rest days prevent overtraining and muscle pain. Fatigue and active exercise without rest are a common cause of injury. 2-3 days of rest per week is required.

When you lift weights, you stretch the muscle fibers. Varying exercises for different muscles groups will relieve muscle group trained on previous days.

USE THE SAUNA It is well known that visiting the sauna has beneficial body effects. It improves blood circulation, eliminates toxins, and relieves sore muscles. In addition, it is important to know that being in a sauna stimulates the production of GH (growth hormone) in the body which has a positive effect on increasing your muscle mass.

I recommend using the sauna 1-2 times a week during the days off. If you have used the sauna before, you should do it 3 times for 7-12 minutes with 15-20 minutes rest in order to improve the fitness effect. If you are a beginner, go 3 times for 5-7 minutes with the same duration of rest. Each time leaving the sauna, be sure to take a cold shower.

Important Consult with your doctor to know whether you have any contraindications.

HIIT & LISS We all are used to train in the fitness club for 3-5 times a week with gym machines, but in fact it leads to decrease in stamina and improper muscle hypertrophy, when the muscles are swollen, but not separated into fibers, disrupting the body aesthetics.

In order to avoid this, I recommend one workout in a week replace with high-intensity interval training (HIIT), and the second one to end up with low-intensity sustained state (LISS). The addition of these workouts will help to speed up the metabolic rate, prevent weight stagnation and at the same time maintain and build muscle mass properly.



(low-intensity prolonged aerobic exercise).

(high intensity interval training).

Slow sustained jogging, brisk walking, cycling, boxing, or even swimming.

A variety of aerobic exercises with its own weight or with the additional anaerobic light weight.

Both types of training reduce muscle sore/pain, increase muscle strength and endurance.

They will help you to see the desired results in weight loss and in the muscle relief quickly.

Both types of training reduce muscle sore/pain, increase muscle strength and endurance.


All workouts and training activities need to end up with stretching. This strengthens the muscles, increases muscles blood flow, and reduces the muscle pain and oxidation.



Not recommended "acute" stretching with additional pressure, as this may cause injury.



Also not recommended stretching before exercise, since it leads to decrease inmuscle activity.

I hope you will find the abovementioned information helpful in order to improve your athletic performance and in the nearest future you will feel the desired body changes. For maximum results join our program “70 days FixMe� plan. Believe me, it will be another important next step on the way to achieving your ideal body. www.provofit.com

www.facebook.com/sashka.kalinovsk www.instagram.com/provocame/ www.vk.com/kalinovskyi www.goo.gl/3VF2PD

Sincerely, Alexander Kalinovskyi

Profile for Alexino

Provofit instruction eng  

Provofit instruction eng  

Profile for alexino91