Keep in mind that all the time you see workout videos and
programs for sale via infomercials on television, that most of those are made for the general public and won’t do most people any good because they don’t address the main concept as to why people are can’t reach their goals in the first place.
Believe it or not most of America can very easily be in better shape
simply by adopting better workout and diet habits. In the program that I have put together for you I’m going to give you both a great workout routine, and a diet, which I guarantee if you follow it exactly will allow you to attain your goals.
Now are you ready to begin? GOOD!
The Concept
To begin the process of change, one needs to understand the concept of how the change is to be made. The concept is that of the MED (minimal effective dose) which means the least amount of effort needed in order to turn on certain switches in your body which tells your body to shed fat and build muscle.
Think of the concept of boiling water. At 100 degrees water begins to boil. If you add more heat you aren’t going to make the water more boiled, all that extra heat above 100 degrees is just wasted energy. But getting there is very important. This program is going to tell your body which switches to turn on and off to attain your goals and you don’t have to do anything more.
A Place to Start
They say that most people quit workout routines for 2 reasons. 1. It’s too difficult of a burden on their daily routine and 2. They stop seeing results. Let’s prevent this by giving you a place to start.
1. Make sure you have access to a scale that you can weigh your self once a week. You must weigh yourself on the SAME scale each time. All scales are different and can give you a different readouts. WRITE
DOWN YOUR BODY WEIGHT ON THE SAME DAY AT THE SAME TIME
ONCE A WEEK.
2. Use a measuring tape to take some starting measurements. You will then measure yourself again once a month. These are the measurements to get.
A) Mid bicep at peak point
B) Your torso at the center of your chest
C) Your midsection at your naval
D) Your waste below your naval, the widest point
E) Mid Thigh
Total up all these inches to give you your TI (total inches). This information on your weight and inches is crucial to keep track of your progress and keep you moving forward. Also note that this information is best kept in a journal where you can make notes if need be. I’m telling you right now as someone who has been in this business for years and years, ignore this step and it will lead to little
or no results.
Your Diet
1. First off , STOP YOUR CURRENT DIET and supplement intake. These
are the supplements you need L-glutamine, and creatine. The current
supplements you are taking are completely counterproductive to your
goals.
a) L-Glutamine: for this, take 60 grams per day for 5 days straight. Take every hour or so throughout the day at 5 to 10 grams per dose, why you might ask? Because most peoples stomachs aren’t handling the food they are eating properly. L-glutamine is an amino acid that helps the stomach combat leaky gut syndrome and creates a much better nutrient uptake process in your body. After the 5 days you can go down to 2 grams per day and 5 grams on days you workout.
b) Creatine: for this, take 15 to 20 grams per day for 5 days. Once the
loading phase is complete, you can go down to 5 grams per day.
Creatine is one of the supplements that has been tested time and time. Again, and has proven to work, and work well. So we will be using this at first to volumize your muscle and then fill it in with muscle fibers.
2. YOU MUST EAT BREAKFAST! Have that latte in the morning that you
like, but not without having breakfast along with it. Let me tell you why, after 8 hours of sleep, you have technically been fasting and starving your body. The chemical processes that start your day are so crucial that you’ve been skipping out on these natural body functions by drinking the latte and bypassing what your body actually needs.
a) For breakfast: eat protein and slow carbs. Slow carbs are categorized as grean leaf vegetables (e.g Spinach, broccoli but NOT carrots or potatoes) In addition, to protein and slow carbs, eat some type of fast carb (e.g. whole wheat toast or oatmeal.
NOTE: you are only to consume fast carbs in the morning and after you workout. The rest of the day it’s protein and slow carbs. By the way, take your multivitamin, mid day, not in the morning.
3. MILK really does the body good…..especially in your case. Drink a glass of 1% or 2% milk at every meal. It’s a great way to add an extra 500 to 700 calories to your diet per day and it contains lots of protein.
4. Take in protein at every meal! Milk, Eggs, Chicken, Beef, Fish are all
really good sources of protein. People think that protein is only for
building muscle, that’s not true. Protein is needed to build every single
part of you; organs, skin, veins, etc… eat more protein. Try and consume 1.5 grams of protein per pound of body weight. The 1gram in the 1.5 will be used to maintain your current muscular and body composition. The .5 gram in the 1.5 is what is going to be used to build that extra muscle you wish to put on.
5. Take is Slow carbs at Every Meal! Slow carbs are Veggies! Fast Carbs are Bread! Less Bread and More green leaf vegetables. Green leaf
vegetables will allow you to go on throughout your day and maintain
energy levels without poor insulin release.
6. Stop eating so much bread! You should only be eating bread or fast
carbs twice throughout your day. Once in the morning for breakfast and Once after your workout. Any other time it’s going to affect you in a very bad way.
7. Substitute water for sodas! I know I hate drinking water all the time as well, but if you really need to drink something other than water, squeeze a lemon in a glass of water and pour in a sweet n low or equal packet stir it around with a spoon. It tastes good and is 1000 times better for you than drinking soda.
Other than these 7 steps I mentioned above try and eat a vegetable or
protein snack in between meals. A yogurt, or salad with chicken breast on it makes a good snack.
WHAT TO DO IF YOU HAD TO EAT A CRAPPY MEAL
I understand, we are all human with busy lives and lose track of time. My life is hectic and I know exactly what it’s like. Sometimes you don’t have time for a proper meal and are forced to eat Fast Food from McDonald’s or Wendy’s (which definitely should not be part of your diet by the way) When you can’t help it and had to eat one of these meals or you were gonna puke, you must do this below and I’ll tell you why.
When you eat shitty food especially fast food with lots of fast carbs, your body starts to release insulin, and lots of it, and starts storing all those unused fast carbs as fat around that mid section you’re trying to shrink.
But luckily I’ve learned through research that you can actually trick your body into using the insulin to store those fast carbs in muscle instead of fat, and the more muscle you have, the more fat you burn.
So here’s what you are going to do immediately following a meal in which you ate poorly (meaning fast food, dessert, anything with lots and lots of fat and sugar)
90 seconds of Wall Pushups (see attached you tube video for a
demonstration on how to do this)
90 seconds of Air Squats (see attached you tube video for a demonstration on how to do this)
90 seconds of Resistance Bands (see attached you tube video for a
demonstration on how to do this)
I understand if you can’t do the Resistance Bands if you’re on the run, but I suggest you try. Lastly as a helpful tip. If you are in a public place and just ate, go to the restroom, lock yourself in a stall and do these exercises. You can’t afford not to.
Now onto proper form
You mentioned that your back may sometimes hurt when working out or when
you’re done. I get the feeling you r form might not be correct. Below I’m going to
go over the exercises and the proper form. I’m attaching you tube clips that will
show you exactly.
Note: The advice on exercise form below is based on muscle growth and not
strength. To achieve your particular goals, don’t lift with ego, lift with smarts and
proper form. You don’t necessarily need huge amounts of weight to build
incredible muscle.
Barbell Bench Press: Bench press is one of the most, if not the most, popular
exercises that is done at the gym. Sadly it is usually done wrong. There are two
different ways to do bench press that are both considered correct. One is done
for building muscle, and the other is focused on strength and mostly uses other
muscles other than chest and won’t do your particular goals any good. So we
are going to focus on the bench press form for building muscle.
Here is the form for flat bench:
- Lie down on the bench and place your hands on the bar so that you have a grip that is just outside your shoulders.
- Before you lift the bar off the rack expand your chest (meaning puff it out) This should create a space between the bench and your lower back.
- When lowering the weight make sure your elbows come down straight out to your sides and that you are lowering the bar to the middle of your chest.
- You should maintain the expanded chest and elbows out with feet flat on the ground throughout the entire set. Always lift steady and controlled. Anything else causes injury.
Here is the form for Incline bench:
It is exactly the same as above, except that you are lowering the bar to your clavicle bone pausing for 2 seconds and then steady and controlled pushing the bar back up.
Squats:
Although the most hated exercise at the gym, it is also probably the most misunderstood. No matter what muscle group you are working on, if you
are trying to add muscle to your body, you must must must do this exercise.
Why?
Because not only is it an amazing compound exercise that works out
practically your entire body in 1 motion, but it also is critical in releasing certain
muscle building hormones.
Here is the form for the Squat:
Yates Row:
Believe it or not the Yates Row is not only a great exercise for back
but it really works wonders on biceps as well. It is also an essential exercise for
putting on muscle.
Here is the form for the Yates Row:
- Stand with the barbell in your hands using an underhand grip a little more than shoulder width apart.
- Bend forward about 15 to 20% so that the bar is just above your knees. Now steady and controlled bring the bar up to your lower abs and then steady and controlled back down.
Barbell Bicep Curls:
This is a good overall bicep exercise although there are many many more you can do.
Here is the form for the Barbell Bicep Curl:
21’s Bicep Exercise:
This is a really good exercise for building biceps. Here is a video on how it is to be performed.
CADENCE
Cadence is the rate at which you are going to raise and lower the weight. So
when I use this symbol (2/3) the first number 2 means you will take 2 seconds do
the positive portion, or muscle contraction, of the rep and the second number 3
means that you will take 3 seconds for the negative portion of the exercise. This
can be in any number of variations (1/5), (3/3) or any number of variations.
YOUR STARTING WEIGHT
Here’s how you are going to find your starting weights for these exercises. Below
I’ve broken up your workouts in to workout 1A and 1B and 2A and 2B. This
process of finding out your starting weight should take about a week and it will
go like this.
Weight in which you fail at a set of 6 reps.
So for example on workout 1A you will do a flat bench press 1 set of 6 at a
cadence of (3/3) at 95 pounds. The second you hit 6 reps stop. Rest 2 minutes
and add 10 pounds and start over.
Each time you hit 6 reps stop and reset adding weight each time. You are trying to go till failure. When you finally reach a weight that you fail at use 75% of that weight as your starting weight for the real workout.
Keep in mind in both 1A,1B, 2A, and 2B there is one exercise that
repeats. You don’t need to find out your starting weight for that exercise twice.
Do workout 1A skip 2 days then do 1B to find out your starting incline bench.
Then skip two days do workout 2A, skip 2 days then do 2B to find out your 21’s
bicep exercise starting weight.
Workout 1A
Chest and Squats – flat bench and squats
Workout 1B
Chest and Squats – Incline bench and squats
Workout 2A
Back and biceps – yates row and barbell curls
Workout 2B
Back and biceps – yates row and 21’s bicep exercise
ONTO YOUR WORKOUT! ARE YOU READY?
