YOUR ULTIMATE TRAINING GUIDE FOR A NEW YOU
Incredible Results. “Walking Testimonial” Fredo Cylentro Bodyx90 Team Athlete
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Your Amazing Body Plan Start Today! Online support will available by our WWW.BODYX90.COM for more PRODUCTS
By Fredo Cylentro
Bodyx90™ Fitness Advisor
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MY SECRET TO WORKOUT SUCCESS
TOOLS AND TRAINING YOU NEED TO LEAP INTO A HOT NEW BODY
STRONGERQUICKERHARDERBETTER 12 MONTHS BODY TRANSFORMATION By and With Fredo Cylentro, CPT-NS
THE HUMAN FORM Your health is greater than any material wealth.
Think smart. Eat right. Train valiantly. Rest daily. Grow exponentially.
The 21 Ways to fire up your MIND and BODY Page 30
LOSE 2 LBS. OF FAT
A WEEK Page 55
EATING BEHAVIOR FOR THE FIT MEN AND WOMAN
Yes, I realize you already know how to work out. Once in a while though, it’s nice to let someone else do all the thinking and call the shots when it comes to the weights. By working with a good trainer, you may learn new exercises, and discover new ways to perform familiar moves, routines, advanced training techniques and methods to improve your form. And you’ll have someone to rack the weights for you! Find an experienced trainer in your area and sign up for a few sessions.
3X MORE MUSCLE
Chances are… you’ll take a few new ideas that you can apply to your own workouts to get new results.
EXCLUSIVE SUPPORT AT BODYX90.COM Get bigger by putting your equipment – barbells, dumbbells and machines – in the right order. page 50
COMBINE YOUR CARDIO AND AB ROUTINE INTO FAST FAT BLAZING SESSION USING THIS UNIQUE SUPER-EFFECTIVE PROGRAM
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O M DI R A CA L
FIRE-HOT ABS WORKOUT
S B CARDI0 ABS-LAM CIRCUIT
Light Your Abs Development with this Blend of Cardio and Midsection Moves EXERCISE
10 Minutes on a treadmill
Light to moderate (50%- B560% MHR
Incline-Board Reverse Crunch
3 Sets*** of 15 reps
Moderate 70%-75 MHR
3 sets*** of 15 reps
3 set*** per side 15 reps
Moderate 80%-100 MHR
*45 seconds between each set
This program is simple: Start with a jaunt on a treadmill (or another piece of cardio equipment) at a warm-up intensity then hit your lower abs. Jump into the cardio for 10 minutes at medium intensity, then blast your upper abs. finally go allout with 10 minutes of sprint intervals, then tweak those obliques. Throw five-minutes cool down and light stretch for good measure. BOOM! In less than 45 minutes you will have taking a huge stride toward owning a harder, more ripped midsection.
START THE FIRE This combo method of training cardio and abs relies on a commonsense approach to midsection development: Since your abs are already working hard to stabilize your torso and hips during cardio, they’ll be warmed up and ready to rumble through some serious ab-strengthening exercises. Pretty soon, you’ll be burning fat like a pro bodybuilder in pre-contest mode.
50% Target HR for Cardio A Cardio A: To set the stage for a massive fat-burning blaze, you’ll need some kindling to get things started. 1) A 10 minutes warm-up of light-to moderate-intensity (50%-60% MHR). Work hard enough to raise your heart rate and break a light sweat. This will help your body shift gears without revving into the red zone. By easing into the high- intensity work with a lower-intensity lead-in, you’ll pro your body to release more fatty acids into your bloodstream for use as fuel. Your warm-up will also help you avoid premature fatigue by reducing your reliance on store glycogen and, subsequently, lowering your lactic-acid production during the initial stages of the workout. 2) Lower ABS: Nail your lower abdominal region right off the bat. It’s always best to place reversecrunching moves early in the workout because they require a high degree of strength to pull them off with correct form. If you wait until midway through the workout or place them at the end, you’ll be hip-flexing your way through the movement. Advanced athletes can increase the difficulty factor here by doing hanging leg raises instead. In either case, use your own bodyweight or add a light dumbbell for resistance. Do three sets of 15 reps, resting 45 seconds after each set
70% Target HR for Cardio B 3) Cardio B: With the reverse crunches, it’s time to get on the treadmill. In this phase, you’ll step up the intensity a notch, moving into a quick but steady pace you can maintain for 10 minutes. Your intensity should be approximately 70%-75% of your MHR; resist the urge to run faster, even if you feel great; you’re still trying to keep your lactic-acid production at a level that doesn’t exceed your muscles’ ability to clear it. Also, think steady: Your heart rate should stay at a constant level through the second five minutes of your run. 4) Upper Abs: Blast your upper abdominal region with three sets of straight-leg crunches. Complete 15 reps per set, resting for 45 seconds between sets. 5) Cardio C: For the next 10 minutes you’ll up the intensity with some sprint intervals, creating an oxygen deficit that’ll require your metabolism to rev high for some time after you finish the workout, burning more calories long after you’ve toweled off and headed home. Run each sprint interval at a speed you can maintain for 60 seconds. Run hard. At the end of 60 seconds, gear down the treadmill speed so you can recover from the sprint. (The speed of the treadmill here will be about the same as during warm-up at the beginning of this workout.) During the last 10 seconds of your 60second recovery jog, crank up the speed of your next sprint. Sprint hard for another 60-second interval. Then, slow back down to your recovery jog speed for 60 seconds. Continue this pattern for 5 times total so that you complete 10 minutes of cardio during this phase of the workout. Obliques: after your sprint intervals, jump off the treadmill and grab a medicine ball or a light dumbbell for three sets of woodchoppers – a dynamic, twisting move that’ll really generate some power in your midsection
This workout was design with the beginner/intermediate and advanced athlete in mind. For an advanced workout, perform sprint intervals during both cardio B and cardio C, and increase the length of each interval to 90 seconds of recovery jog. This will stretch each cardio segment to 15 minutes (from 10 minutes in beginner/inter mediate version), thus adding an extra 10 minutes of high intensity work. You’ll also notice that I’ve included some alternative ab moves in the exercise description. Feel free to swap these movements into the program, to keep it new and fresh. Now that you’re armed with a little kerosene, drop this fat-burning into your routine – one day each week should be enough, but you could do it twice a week if you wish to – and you will be on your way to a middle you won’t want to hide behind a lifting belt. ®
ULTIMATE CARDIO VIDEO COMING SOON