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1 The Ultimate Weight Loss Bible

The Ultimate Weight Loss Bible Guide to Losing Weight

By Rod Ferris B.A. CPT (YMCA, ACE), CFC, CPAFLA Rod has been personal training since the age of 18 when he received his personal training certification from the YMCA. He has received awards for his personal training and has authored several books. Since his first certification he hasn’t stopped learning and has earned several other accreditations (ACE, CFC and CPAFLA). As the owner of Myfit.ca, Rod has taught thousands of people how to become lean and permanently change their body composition.

“I guarantee that if you follow the steps in my book you will change your body composition, have more energy and get a lean physique.” - Rod Ferris


2 The Ultimate Weight Loss Bible

Disclaimer for the Ultimate Weight Loss Bible Guide to Losing Weight

All the information presented in the following eBook: The Ultimate Weight Loss Bible and links from this book are for educational and resource purposes only. The information in this text is to help you make informed decisions about fitness. It is NOT a substitute for or an addition to any advice given to you by your physician or qualified health care professional. Before adhering to any advice, information or recommendations you must consult your physician and a qualified fitness professional. Please understand that you are solely responsible for the way the information within this book is understood, perceived and utilized and you do so at your own risk. In no way will Myfit.ca, Rod Ferris or any persons associated with Myfit.ca be held responsible for any injuries or problems that may occur due to the use of this book or website. Myfit.ca will not be held responsible for the conduct of any companies and websites recommended within this book. In no way will Myfit.ca be held responsible for any damage to computer hardware or software as a result of downloading, extracting, opening or using the e-books and you do so at your own risk. The author(s) of http://www.myfit.ca own a copyright to the information provided and unless a written consent is received by support@myfit.ca no information may be copied, scanned or used from www.myfit.ca


3 The Ultimate Weight Loss Bible

Table Of Contents How to use this book ..………………………………………………………………………….4 The benefits of losing weight …………………...… ………………………………………….4 Spot reduction……………………………………………..……………………….……………4 How much weight should I lose?....................................................................................5 Calculate your daily caloric intake to reach your goal…………………………………...6 Par-Q…………………………………………………………………………………..………..7 Self contract…………………………………………………………………………………….8 Exercise goals sheet…………………………………………………………………………..9 Frequently asked questions about weight loss …………………………………………10-11

Weight Loss and Nutrition 6 nutritional steps to weight loss success…………………………………...…………..12 Recovery drinks……………………………………………………………………………..13 Supplements………………………………………………………….………..…………….13 Metabolism boosting meal plan………………………………………………..…………14 Grocery list to purchase…………………………………………..…………..…………..15

Weight Loss Workout Plan or Routine The ultimate weight loss workout plan…..………………………………….…....…..16-17 HIIT: High Intensity Interval Training and weight loss…………………....….…..18-19 Track your progress………………………………………………………….…….…..19-20 71 weight loss tips……………………………………………………..………….……20-21 Other weight loss products……………………………………………………………….22

Weight Loss Exercise Links Equipment Ball Exercises Dumbbell Calisthenics Barbell Cable

Muscles Biceps Gluteus Maximus Leg Quadricep Trapezius

Foods that Speed Metabolism

Other

Type

Lower Body Core Strength Isolation Compound Upper Body

Plyometrics Stretches Cardiovascular Pilates Resistance Training

Abdominals

Back

Calf Hamstring Lower Back Rotator Cuff Tricep

Chest Thigh Oblique Shoulder Arm

Printable Food Diary

Top 10 Diets


4 The Ultimate Weight Loss Bible

How to use this book This book has been simplified to make it easy to understand the most important aspects of a weight loss program without dieting. We have provided many links to help you find out more information about each topic. Simply go through each page and treat it as a step-by-step guide to your new lean sexy self. Understand that you can lose up to 1 to 2 pounds per week and with enough adherences you WILL lose this weight. Everyone out of shape wants to lose weight, but what you should be trying to do is change your life to become more active and educate yourself for smarter choices when you are confronted in a situation out of your control. Eventually the weight will come and probably faster than you think. Along with the weight loss will be a faster metabolism which will allow you to eat more than you have ever eaten before. These calories will be used by your muscles as fuel to help build more muscle.

Benefits of Losing Weight 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11.

Decreases your risk of cancer More energy to do things you love Lowers dangerous LDL cholesterol levels Lowers your blood pressure Increases your mood and mobility Improves your sleeping patterns Decreases your risk of type 2 diabetes Lowers your blood sugar levels Helps your skin look younger Decreases your risk of sleep apnea A lean healthy body is more attractive

Also read the benefits of exercise

Spot Reducing: can I lose weight just in one spot? (ie. butt, arms and face etc) Spot reduction is simply the idea that if you work a specific muscle group you will decrease the amount of fat in that area. The most common example of this is people focus on abdominal exercises in an effort to lose weight in their stomach area. In reality, there is no such thing as spot reduction. You will never attain a flat stomach just by performing abdominal exercises. The reason for this is simple: a muscle does not own the fat that surrounds it. Sit-ups, for example, will definitely strengthen your abdominal muscles, but sit-ups alone will not get rid of the layer of fat that is covering the


5 The Ultimate Weight Loss Bible muscles. To lose fat anywhere on your body you need to burn calories by following a program that involves both cardiovascular training and weight training. In doing so, you will decrease fat stores throughout your entire body, including the problem areas. Read more about Spot Reducing

Step 1: How much weight should I lose? That question can be a difficult answer, but a chart has been established for a healthy target weight. BMI 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 <----Healthy Weights----> <----Higher Risk-----> Height 4'10" 4'11" 5' 5'1" 5'2" 5'3" 5'4" 5'5" 5'6" 5'7" 5'8" 5'9" 5'10" 5'11" 6' 6'1" 6'2" 6'3" 6'4"

91 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167 172 177 181 186 191 94 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173 178 183 188 193 198 97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179 184 189 194 199 204 100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185 190 195 201 206 211 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191 196 202 207 213 218 107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197 203 208 214 220 225 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204 209 215 221 227 232 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210 216 222 228 234 240 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216 223 229 235 241 247 121 127 134 140 146 153 159 166 172 178 185 191 198 204 211 217 223 230 236 242 249 255 125 131 138 144 151 158 164 171 177 184 190 197 203 210 216 223 230 236 243 249 256 262 128 135 142 149 155 162 169 176 182 189 196 203 209 216 223 230 236 243 250 257 263 270 132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 236 243 250 257 264 271 278 136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250 257 265 272 279 286 140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 258 265 272 279 287 294 144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265 272 280 288 295 302 148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272 280 287 295 303 311 152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279 287 295 303 311 319 156 164 172 180 189 197 205 213 221 230 238 246 254 263 271 279 287 295 304 312 320 328

This chart is found on http://www.myfit.ca/weightheightchart.asp I want to lose _______________ pounds. The next step is to calculate how many calories to ingest each day. This can be determined by finding out how many calories you expend during the day and at rest. Note: If you are underweight or your BMI is less than 19 you may want to consider gaining weight.


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Step 2: Daily Caloric Intake Calculator Visit http://www.myfit.ca/weightlossguide.asp and fill out the following form.

*Please use the link above to find a working calculator* Weight loss is simple. Ingest Myfit.ca Weight Loss Calculator fewer calories than you are Abdomen Circumference in burning throughout the day. Male Age To find out how many inches: calories you are burning you Activity Level Weight : pounds need to input some basic (see below): measurements, age and % activity level into a ie. office worker but 5 Feet 8 Inches works out 3 times a calculator to find out a rough Height : week=47 (from the chart idea of what your Basal below) Metabolic Rate (BMR) is. *Activity Level Men Women This calorie calculator will help you determine how many calories to ingest per day. This will help you determine the type of meal plan required to meet your goals.

Sedentary (inactive)

15%

15%

Lightly Active (most professionals, office workers, shop

40%

35%

50%

45%

85%

70%

workers, teachers, homemakers)

Moderately active (workers in light industry, most farm workers, active students, department store workers, solders not in active service, commercial fishing workers) Very active (full-time athletes and dancers, unskilled laborers, forestry workers, military recruits in training, soldiers in active service, mine workers, steel workers)

Exceptionally active (lumberjacks, blacksmiths, female

110% 100%

construction workers) This calculator will also tell you approximately how many Analyze glasses of water to drink per day, body fat percentage and your BMI. Please write this information down so you know for next time.

I should be ingesting around _________ calories per day to lose weight.

I should have _____________ glasses of water per day.

My body fat percentage is approximately __________%. (read more about body fat calculations)


7 The Ultimate Weight Loss Bible

Step 3: Par-Q and You For most people physical activity should not pose any problem or hazard. PAR-Q has been designed to identify the small number of adults for whom physical activity might be inappropriate or those who should have medical advice concerning the type of activity most suitable for them. Common sense is your best guide in answering these few questions. Please read them carefully and check the yes or no opposite the question if it applies to you. YES NO

1. Has your doctor ever said you have heart trouble? 2. Do you frequently have pains in your heart and chest? 3. Do you often feel faint or have spells of severe dizziness? 4. Has a doctor ever said your blood pressure was too high? 5. Has your doctor ever told you that you have a bone or joint problem such as arthritis that has been aggravated by exercise, or might be made worse with exercise? 6. Is there a good physical reason not mentioned here why you should not follow an activity program even if you wanted to? 7. Are you over age 65 and not accustomed to vigorous exercise? If you answered YES to one or more questions...if you have not recently done so, consult with your personal physician by telephone or in person before increasing your physical activity and/or taking a fitness test. If you answered NO to all questions...If you answered PAR-Q accurately, you have reasonable assurance of your present suitability for an exercise test.


8 The Ultimate Weight Loss Bible

Step 4: Weight Loss Self Contract I __________________ (name) will follow the set of guidelines below for resistance training and nutrition to the very best of my ability. 1. Exercise 3-5 days per week for a minimum of 30-60 minutes. 2. Eat 3-6 meals per day with at least a bit of protein, fruit and vegetables in each meal. 3. I will only cheat once every 2 weeks at the most.

If the above guidelines are not met, I agree with the following penalties: 1. __________________________________________________________________ ____________________________________________________________________ 2. __________________________________________________________________ ____________________________________________________________________ (ex. Add a 25 min cardio routine in addition to the aforementioned stipulations.) If these guidelines are followed each week I will reward myself with: 1. ________________________________________________________________ ____________________________________________________________________

(e.x. A 15 min massage every week completed by your witness) This contract will start on ______________ and continue until _______________. Signed: _________________ (Name:_________________)

Witness: ______________ (Name:_______________)


9 The Ultimate Weight Loss Bible

Step 5: Weight Loss Exercise Goals Sheet When designing your goals, keep in mind that they should be precise, attainable, pertinent and calculable. Remember also to set a time frame for you to complete your goals. Total Goals: 1._____________________________________________________ 2._____________________________________________________ Next rewrite each main goal into smaller sub-goals (ie: Reasonable weekly goals). 1. A) ________________________________________________ B) __________________________________________________ 2. A) ________________________________________________ B) __________________________________________________ ____________________________________________________ ____________________________________________________ What is the purpose for each goal? (E.g. I want to get stronger skating legs for hockey â&#x20AC;&#x201C; I want to increase my leg strength by doing squats.) 1. ___________________________________________________ 2. ___________________________________________________ 3. ___________________________________________________ 4. ___________________________________________________ _____________________________________________________ Are any of these goals impractical? If so, how can you change it to be more practical? 1. ___________________________________________________ 2. ___________________________________________________ 3. ___________________________________________________ 4. ___________________________________________________ _____________________________________________________ Next you need to decide how you will implement these goals. Remember to keep these goals in mind when designing your program into the log section of your journal.


10 The Ultimate Weight Loss Bible

Weight Loss Frequently Asked Questions 1. Question. Doing sit-ups will flatten your tummy. False. Abdominal exercises such as sit ups and crunches strengthen abdominal muscles but do little to reduce fat from that area. Aerobic exercise like walking or bicycling will decrease fat from the tummy better than crunches. Most ab-gizmos advertised on TV come with a low-calorie eating plan that should be followed for maximal abdominal definition and weight loss.

2. Question. Skinny people don't need to exercise. False. Skinny people also must exercise. A receptionist brought this up recently when I was in the hospital having some routine tests done. She was very thin and was convinced only overweight people have to exercise. Being thin is not the same thing as being healthy. While it's true that obesity is associated with a number of diseases, the fact remains that skinny people get heart attacks too. This woman was so skinny in fact that I pointed out to her that she might be at risk for osteoporosis.

3. Question. The "Fat Burn" program on the treadmill is the best for weight loss. False. We are usually burning a mixture of fats and carbohydrates for energy. The fat-burn program on treadmills and other cardiovascular gym equipment is based on the fact that we burn more fat at lower levels of exercise intensity. Higher intensity exercise burns more carbohydrates for fuel -and also uses more calories. The fat burn program usually holds us at about 60% of estimated maximum heart rate which is sometimes a good starting point for the person beginning an exercise program. Greater intensities and lengths of time working out will result in more calories burned-which if coupled with reductions in the number of calories eaten, promotes weight loss.

4. Question. When I stop exercising, muscle turns to fat. False. Muscle and fat are two different tissues. We cannot transform muscle into fat and fat can't turn into muscle. This myth was probably started by older athletes who, after retiring, stop exercising but to continue to eat as if they were still working out. The combination of shrinking muscles from inactivity, coupled with excess calories eaten give the illusion that muscle has been transformed into fat.

5. Question. Osteoporosis is an old-persons disease. False. Would you believe that bone loss starts to occur around the age of 35! Osteoporosis is starting to be seen as a disease that actually begins in youth. Getting adequate calcium in the diet as well as doing resistance training when we are young can strengthen bones and offs set the ravages of osteoporosis when we are older. Studies of seniors who strength train also show increases in bone mass. So it's ever too late to start lifting weights! If you have osteoporosis or any medical conditions, consult your physician before starting an exercise program and then get proper guidance from an exercise professional on the best exercise to stimulate bone growth.

6. Question. Women who strength train will get big, bulky muscles. False. Women lack the hormones to needed make their muscles big like that of men. Even the biggest of female bodybuilders are smaller than male bodybuilders. Women who have overly large muscles often get them because they lift very heavy weights, exercise for several hours a day, and consume many thousands of calories. Sometimes they are also blessed with muscle fibers that get bigger from


11 The Ultimate Weight Loss Bible strength training. Strength training is something all women should do to improve the quality and quantity of their lives!

7. Question. Lactic acid causes muscles to be sore the day after working out. False. Lactic acid, produced from the anaerobic breakdown of carbohydrates causes the feeling of muscle burning and fatigue during exercise. Studies show that most lactic acid is removed from the muscles about one hour after exercise. So, the lactic acid is not around 24-72 hrs later when muscle soreness shows up. The muscle pain that is felt 24-72 hrs after exercise is called delayed onset muscle soreness (DOMS). Studies show that most DOMS is caused by eccentric muscle contractions ("negatives" as they are sometimes called in the gym). Eccentric muscle contractions occur muscle fibers lengthen, such as when you lower a weight.

8. Question. Soy protein will lower cholesterol. True. Studies show that if you have high cholesterol, consuming soy protein, when combined with a diet that is low in saturated fat can reduce total cholesterol levels by about 9%. Studies also show soy can reduce LDL, the so- called-bad cholesterol, by about 13% and lower triglycerides (blood fats) by about 11%. These effects may take 2 months before they are observed. See your doctor if you have a history of breast or bladder cancer. Some experts theorize that high levels of soy may activate these cancers. This is a controversial area of research but it is best to discuss this with your doctor to be on the safe side.

9. Question. Strength training is safe for children. True. Studies do not generally show damage to growth plates or other injuries resulting from resistance training in children if they are under the guidance of a professional. Children are not miniature adults and should not lift heavy weights. Before puberty, when testosterone levels are low, children will not increase the size of their muscles from strength training. The focus should be on proper lifting technique and lighter resistances. Manual resistance, body weight resistance, dumbbells and some machines may be appropriate for children.

10. Question. Eating low fat foods is best for weight loss. False. It's possible for a food to have almost zero fat yet be teeming with calories. Remember, its reductions in calories eaten, not fat, that causes real weight loss.

11. Question. Muscle weighs more than fat. False. Muscle and fat weigh the same. Muscle is denser and takes up less space than fat. A pound of muscle and a pound of fat both weigh a pound.

12. Question. Muscle burns more calories than fat. True. It's estimated that a pound of muscle burns between 20 to 80 extra calories per day. Fat burns essentially zero calories. Thus, adding muscle can help you burn more calories and lose more weight.

http://www.myfit.ca/archives/viewanarticle.asp?table=fitness&ID=50&subject=Exercise+ FAQ by Joe Cannon


12 The Ultimate Weight Loss Bible

Step 6: 6 Steps to Nutritional Weight Loss 1. Eat every 2-3 hours. These meals should contain complete protein, vegetables and fruit. 2. Have carbohydrates in the morning (oats, whole wheat, etc), during exercise (simple carbohydrates: dextrose and maldextrin) and after exercise only (with complete protein). Ingest a complete protein, vegetable/fruit, complex carbohydrate meal one hour later. These carbohydrates are rich in fibre which will help you feel full longer. 3. Take greens plus/V8 as a vegetable supplement; if you can't prepare vegetables during the day. 4. 25-35% of your diet should be good fats. These include extra virgin olive oil, salmon/fish oil, or other monounsaturated and polyunsaturated fats. Try supplementing with flaxmeal or high DHA/EPA fish oil daily. 5. Only drink water, dark teas, red wine (one glass a night maximum) and coffee. 6. Plan out your meals every Sunday. It will help keep you on the right track for success. Try and pack meals for the work week on this day in containers that are easy to bring to work. Other Nutrition Links Nutrition Basics Protein Carbohydrates Fats & Lipids Vitamins Minerals List of All Fruits Water Supplements Glycemic Index Fiber Gluten Free Diet Good Cholesterol Healthy Foods List Triglycerides Causes/Diet Nutrition Links All Diet Reviews Nutrition Articles Nutrition Forum Best Nutrition Cookbook Printable Food Diary Supplement Review Superfoods Salba Yerba Mate Whey Protein Powder

Mung Beans Egg Whites

Foods Highest in Calcium Foods Highest in Protein Foods Highest in Fiber Foods Highest in Iron Foods Highest in Potassium Foods Highest in Vitamin A Foods Highest in Folate Foods Highest in Magnesium Good Cholesterol Foods Foods High in Tryptophan

Hemp Seeds Quinoa Wild Pacific Salmon Mixed Frozen Vegetables


13 The Ultimate Weight Loss Bible

Weight Loss Recovery Drinks What are recovery drinks? They are drinks that help you recover from a workout. These drinks help maximize muscle repair and thus increase your metabolism and help with overall fat burn. What is the best type of recovery drink? A recovery drink should contain simple sugars that are easily digested and whey protein. This type of drink should be taken during and immediately after an exercise session.

Weight Loss Supplements There are so many supplements on the market that claim to help you lose weight fast. There are only a select few that have the independent research studies to back them up. We have laid them out for you: 1. 2. 3. 4. 5.

Fish Oil Supplements Green Tea Caffeine Whey Protein Water

Other potentials: 1. HMB 2. CLA 3. Chromium Picolinate That being said, there are more supplements that the average person should be ingesting if they cannot eat a balanced diet rich in fruits and vegetables. These are: 1. A daily multi-vitamin 2. Greens Plus or another type of greens product Click for more supplement reviews


14 The Ultimate Weight Loss Bible

Metabolism Boosting Meal Plan Boost Metabolism Diet: 7am Wakeup Time Lipton and insulin are two hormones that determine how quickly your body turns food into energy. During this time your body has gone into starvation mode after an 812 hour starvation period. Eating immediately after you wake up is extremely important to increase your metabolism for the upcoming day. What should you eat? Make sure to ingest complex carbohydrates such as oatmeal, complete protein such as an omelette full of mixed vegetables and drink green tea and water. Boost Metabolism Diet: 8 am Run Time Your thyroid is an important gland to activate at this point in the morning. Going for an early run causes this gland to increase the production of hormones that control your metabolism. How to run? A quick 20 minute run on the treadmill at 65% of your maximum heart rate (MHR) will increase your metabolism for the whole day. Also try 5 bursts of HIIT: High Intensity Interval Training which can increase your fat burning capacity. Make sure to have some nuts (almonds or cashews) and yogurt immediately after with a small scoop of whey protein. Boost Metabolism Diet: 10 30 Snack Time You've felt the hunger pains at this point in the morning; hunger pains are a bad sign of wasting muscle and a sign of your body's fat storing mode kicking in. What to eat? Scarf down some cottage cheese, sliced bell peppers with flaxseed meal and an apple or orange. Boost Metabolism Diet: 12 Noon Testosterone and ghrelin are affected at this point in the day. Your testosterone which was highest in the morning has dipped and needs to be recharged. What to eat? Salmon or Tuna with low fat cheese and a spinich salad (perhaps with the salmon and tuna on top) with water or another green tea. Boost Metabolism Diet: 230 pm Testosterone is getting low again and needs to be spiked. This can be accomplished by a competition of some type. What to do? On your work break go for a walk up some stairs to a pool table, ping pong table or another type of arcade game to compete with other males/females. Winning a game spikes testosterone and can keep your body in the fat burning zone. What to eat? Make a smoothie and add mixed frozen berries, flaxseed meal , plain natural yogurt, a scoop of greens plus, vanilla whey protein isolate and a banana. Boost Metabolism : 400 pm The Daily Workout Your workout should consist of High Intensity Interval Training, Compound exercises such as squats, deadlifts or bench press and supersets and dropsets to fatigue your muscles. What to sip on: a combination of water, whey protein isolate, dextrose and maldextrose. This combination helps with protein systhesis and keeps your body in an anabolic state Boost Metabolism: 500pm After Workout Shake Your body needs simple carbohydrates and complete protein immediately after a workout for complete recovery. What to eat 25g of dextrose and maldextrose and whey protein isolate (20 g) mixed together. Boost Metabolism: 600pm Dinner: Grab a wild pacific salmon and throw it together with some quinoa and mixed vegetables. Drink one glass of red wine and water. Boost Metabolism Day: 730-10pm Munchies: You're itching for some bad food, allow yourself half a small bag of popcorn and drink plenty of water with it. Also eat some cut up vegetables like celery and bell peppers. Around 8pm have two scoops of cottage cheese. Supplements: Fish oil, magnesium, vit C

Other healthy free diet meal plans


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Grocery List This is a sample grocery list to purchase to help you achieve weight loss. These foods are either high in fibre, protein, good fats, or high in antioxidants. Your Grocery List MILK,NONFAT,FLUID,W/ VIT A (FAT FREE OR SKIM) YOGURT,FRUIT,LOFAT,10 GRAMS PROT PER 8 OZ EGG,WHOLE,RAW,FRESH EGG,WHITE,RAW,FRSH FISH OIL,SALMON CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,CKD,RSTD TURKEY,ALL CLASSES,MEAT ONLY,CKD,RSTD CEREALS RTE,KELLOGG,KELLOGG'S ALL-BRAN ORIGINAL GRAPEFRUIT,RAW,PINK&RED&WHITE,ALL AREAS FRUIT,MXD,(PRUNE&APRICOT&PEAR),DRIED TANGERINES,(MANDARIN ORANGES),RAW BROCCOLI,RAW CELERY,RAW SPINACH,RAW SQUASH,WNTR,ACORN,CKD,BKD,WO/SALT VEGETABLES,MXD,FRZ,CKD,BLD,DRND,WO/SALT MIXED NUTS,OIL RSTD,WO/PNUTS,WO/SALT WATER,MUNICIPAL SALMON,ATLANTIC,WILD,RAW TUNA,WHITE,CND IN H2O,WO/SALT,DRND SOL BREAD,RYE POPCORN,AIR-POPPED QUINOA VEGETABLES,MXD (CORN,LIMA BNS,PEAS,GRN BNS,CRRT) CND,NO SALT CHEESE,COTTAGE,LOWFAT,1% MILKFAT,W/VEG

Also consider: List of all Fruits Healthy Food List Superfoods Salba Yerba Mate Whey Protein Powder

Mung Beans Egg Whites

Hemp Seeds Quinoa Wild Pacific Salmon Mixed Frozen Vegetables


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Weight Loss Circuit Routine/Plan Rod Ferris B.A. Author CPT(YMCA, ACE), CPAFLA

Fitness Level

Intermediate

Type of Workout Program

Muscular Definition

Rest 1:00-1:30 Duration of 60 Min per session Between minutes Workout Sets: Monday(day 1), Tuesday(day 2), Wednesday(rest), Thursday (Day1) Friday (day2), Sat (Rest), Sun (day1) and continue on like that. If you feel sore at all take a rest day. NUTRITION: Eat a high fibre, high protein diet with meals 4-6 times per day. Days in 3 Day Workout Plan Routine

A planned nutritional program or schedule is one of the most important aspects of any workout program plan/routine. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Also, have carbs and protein during and after a workout for muscle recovery. This is needed for increasing musculature. For an easy to follow recipe book created by the godfather of nutrition, check out Gourmet Nutrition: A cookbook for healthy people. All of these workouts can be completed by men or women.

The A circuit training program for muscular definition and fat burn. Free Workout Plan Program Routine Day

1 - Cardio Workout Plan 1. Elliptical or Cross Trainer Duration: 30 Min Intensity:70%

Day

1 - Upper Body Workout Plan 1. Bench Press 3 Sets: Reps: 12 jump right to lat pulldowns Notes: 2. Lat Pulldown 3 Sets: Reps: 12 after, bike for 5 minutes then start over with bench press until three sets are Notes: completed. 3. Incline Dumbbell Press 3 Sets: Reps: 12 Jump to seated row immediately. Notes: 4. Seated Row 3 Sets: Reps: 12 After completion go back to incline press for 3 sets. No rest. Notes: 5. Machine Military or Shoulder Press 3 Sets: Reps: 12 Three sets with 1.5 min breaks Notes: 6. Barbell Curls 3 Sets: Reps: 12 Jump to Tricep Pulldowns Notes:


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7. Tricep Pulldowns 3 Sets: Reps: 12 Jump back to Bicep Curls (no rest) Complete Notes: Day

2 - Abdominals Workout Plan 1. Ball Rollout 3 Sets: Reps: 12 Jump to back hyperextensions Notes: 2. Twisting Leg Raises 3 Sets: Reps: 12 do this with 1.5 minute rest Notes:

Day

2 - Cardio Workout Plan 1. Elliptical or Cross Trainer Duration: 30 Min Intensity:65%

Day

2 - Lower Body Workout Plan 1. Squats Sets:

Day

3

Reps:

12

2. Leg Press 3 Sets:

Reps:

12

3. Leg Extension 3 Sets:

Reps:

12

4. Leg Curl or Hamstring Curl 3 Sets: Reps:

12

5. Seated Calf Raises 3 Sets:

12

Reps:

3 - Rest Day Workout Plan

A circuit training program for muscular definition and fat burn. BasicsWorkout Routine Order and Notes The Order of the Workout Routine 1. Warm Up 2. Weight Lifting / Resistance Training 3. Cardio (Consider HIIT) 4. Cooldown 5. Stretching/Flexibility Exercises Workout Routine Help Topics Breathing

Timing

Nutrition

Warm-Up

Cooldown

Spotter

Training to Failure

Principle of Reversibility


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HIIT High Intensity Interval Training HIIT: High Intensity Interval Training is the greatest way to burn fat by doing LESS cardio! HIIT is a VERY effective training technique used to decrease body fat, increase speed, increase VO2 Max and best of all: It requires 20 minutes of your time to workout!

How does HIIT work? When you complete a cardiovascular session at an unvarying intensity for the duration of a workout your body enters a 'steady state'. This is a state at which your body has adapted itself to the speed you are going and conserves energy. When you complete HIIT you do not allow your body to enter this state and thus allow yourself to burn more total calories in less time. Also, HIIT training is performed at a high intensity which raises your heart rate faster and raises your metabolism longer after the workout. To burn the most fat, why shouldn't I run at a slow steady pace for a long time? Running for a while at a lower heart rate (60%) primarily uses fat as energy. If you train at 85% of your max heart rate you will burn more total calories and in the end: burn MORE fat.

How effective is HIIT for fat loss? Some studies, such as one by Laval University, state that HIIT (High Intensity Interval Training) cardio helps subjects lose/burn nine times more fat than those who trained the traditional way. It makes you wonder why anyone told you to train at a slow pace for a long period of time!

HIIT: High Intensity Interval Training Workout 1. Pick any type of cardiovascular method (running, swimming, recumbent bike, treadmill, elliptical machine, etc). 2. Determine your Maximum Heart Rate or MHR should be during a hiit workout session. 3. Wear a heart rate monitor (optional). 4 . Make sure you take some time to warm up to get your body temperature raised before you begin. 5 . Now begin your cardiovascular training at 75% MHR intensity for 30 seconds and then bring your intensity down to a slow dull pace for 90 seconds. 6. Repeat step 5 but bring your intensity up each time. Complete a total of 3-7 intervals in total. You'll be surprised with the results. Also see our HIIT training workout

Can a beginner do HIIT? Yes, a beginner can start HIIT but change the intensity to a lower level.

Is HIIT for everyone? This type of training is very intense and should be cleared by your doctor before you begin. Make sure that you have a protein (preferably whey) and a carbohydrate drink after this type of training to keep your nitrogen balance 'positive' and to help with recovery.


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HIIT Calculator To calculate what your rate should be during a hiit training or workout program you need to figure out what your maximum rate rate is and then times it by a high percentage. This will give you your bpm during a hiit session. We have done the work for you! Check out the hiit calculator

Conclusion about HIIT High Intensity Interval Training is a miracle way to reduce your workout time and up your fat burning. One of the key advantages of HIIT is that it does not allow your body to adapt, so make sure to always change up the intensity and time. Another type of training principle, such as Fartlek training, is just that. Fartlek training is a random time and intensity method of training and I believe is the future of ultimate fat loss. Be prepared for HIFT (High Intensity Fartlek Training) to hit the news stands in a few months.

Tracking your Progress Written by Dr. Craig Coghlin, D.C., B.A., CPT, CFC, CSCS

Why wouldnâ&#x20AC;&#x2122;t someone want to know what kind of progress they are making? How can one possibly remember every minor detail regarding their exercise program? These are just some of the questions I pose to my clients when I am preaching the importance of tracking your progress. There are actually numerous ways of tracking progress. One of the best ways, in my opinion, is to have a fitness appraisal done by a certified individual. A typical appraisal involves measuring resting heart rate, blood pressure, height, weight, BMI, five different skinfolds (some appraisers know how to do more), measurement of aerobic fitness and recovery, grip strength, maximum number of pushups and sit-ups, a test of flexibility, and determination of leg power and vertical jump. Some appraisers, like myself, also like to offer supplemental girths in addition to these services. In my opinion, the more information you know, the more specific the results become. Aside from giving an in depth measure of oneâ&#x20AC;&#x2122;s current physical fitness level, these appraisals also give some insight into general health. For example, fitness appraisers can determine if one has hypertension, tachycardia (abnormally high heart rate), bradycardia (abnormally low heart rate), or other related health problems that require professional attention. With specific goals in mind, one is capable of seeing directly how much they have changed. For example, if an individual is looking to lose weight, and goes on an exercise routine consisting of ample cardio and moderate weight training activities, I would strongly urge them to have a fitness appraisal done. After a certain length of time has passed, the individual could return for a reassessment. Reassessments are important because if one just goes by their bathroom scale weight, they may be quite disappointed. What can commonly happen in regards to moderate weight training is the displacement of fat mass with muscle mass. Because muscle weighs more than fat, the bathroom scale can cause severe dismay. A full reassessment would pin point the changes; it would identify which areas of the body lost the weight (skinfolds and girths), and would give insight into the cardiovascular


20 The Ultimate Weight Loss Bible

improvements. Another way of keeping track of one’s progress is quite simple, and requires no certifications. Get a logbook. These books are not only cheap and easy to find, they can prove to be motivators in themselves. By looking through past workouts, you can see what areas are not progressing as you may wish, and thus you can focus attention on these areas. By recording dates, you can deduce what occurrences may be holding you back from getting into the gym as frequently as you wish (“Must See TV”). I urge my clients to set their own personal “mini goals” and try to break them in a set amount of time. An example of this would be an individual trying to increase their bench press. I would recommend trying to increase one aspect of the bench press each time they are in the gym. By looking to their logbook for the results of their last bench workout, they can attempt to increase the number of reps in any sets, or increase the weight by small amounts. One of the biggest things I rely on my logbook for is simply remembering what I am supposed to be doing that day. I’m sure many people are in the same boat as I am and just have too much other stuff to remember to be able to recall exactly the weight and reps from an exercise done days before. At the very least, logbooks give you something to do while you’re in your rest period. Instead of just sitting like a bump on a log, you can be planning your next set, or next exercise, and the rest periods will become less boring. Whether you’re just getting started, or have been hardcore for quite some time, being aware of progress is essential to success. Myfit.ca sells a log to track your progress for $12.00

71 Weight Loss Tips and Secrets 1. Write it down: Studies have shown that simply writing down your workouts will help keep you in the gym longer and keep you progressing. Try a workout diary or log. 2. Workout with a buddy: Working out with a partner increases motivation. 3. Plan your meals out every Sunday: It will help keep you on track. 4. Progressive overload: Progressive overload is extremely important for fat burn and muscle gain. 5. Eat 6 times a day: Eating more often boosts your metabolism throughout the day. 6. Set realistic expectations: To lose weight using a proper diet and exercise plan expect to lose 1-3 pounds a week. Chances are that if you are losing more than that you're probably cheating with pills or taking some sort of diaretic. 7. Stop dieting: YOYO diets or pills are NOT good for your body, so dont do it! 8. If you're hungry at night have cereal. A recent research study concluded that people that snacked on cereal instead of their chips counterparts lost more weight. 9. FOCUS. The gym was created for working out not taking 10 minute breaks between sets. 10. Prioritize your goals: What do you want to get out of your workouts? Why not train


21 The Ultimate Weight Loss Bible

that way. A lot of people want to bulk up and then do 130 minutes of cardio. Sit down and think out your workout in accordance to your goals. 11. Study. Many people rely on the media to feed them information about fitness. Many fitness professionals can't stand myths about weight loss. Ie. The new fad of the a magic shaking fat loss machine. 12. Know your body: Different people need a different caloric intake, workout and motivation. 13. 90 10 rule. The 90% to 10% rule implies that you eat right 90% of the time and eat 'ok' the other 10% of the time. 14. Limit your Negatives: Find things that are preventing you from workout out and change it.. 15. You are what you eat PERIOD 16.Weigh yourself daily: I'm not saying to go crazy but just be aware of your gains and loses, it will help keep you on the track to improvement. 17. Think before you order Before you order those fries with the white bun burger, think about what you're goals are. Do you really think you'll get there eating like this? 18. Get rid of bad food The less temptation you have in your kitchen the better. 19. Use vinegar Vinegar helps regulate blood sugar levels. 20. Take a multivitamin Most people do not get nearly the varied diet that the Canada food guide recommends so do yourself a favour. 21. Take a high EPA/DHA fish oil Fish oil not only helps decrease the risk of cancer but it helps you shed fat! 22. Drink coffee: Not only does coffee help increase your body temperature but recent research suggest that coffee also helps decrease heart disease by as much as 40% (in women). 23. Drink water: Water doesn't contain fat, sugar or carbs. 24. Drop the soda, alcohol and juices: Waste of calories. 25. Think about your portion sizes 26. Set alarms for your workout, or snack times. The more you can remind yourself to eat right, and workout the better. 27. SPICE Spices are uber healthy and loaded with flavour. 28. Write a self-contract a self-contract will help keep you on track 29. Look back: Look at your progress monthly and reassess. 30. Salad is available: Salad is always available at restaurants, just make sure you add the chicken, tuna and nuts to keep it packed full of nutrients. 31. Get a massage. Stress is a major reason for failed weight loss plans. 32. Encourage yourself. a self positive outlook is a great attribute. 33. Get a personal trainer: A personal trainer is a great tool to help you stay on the right track. 34. Try a different cardio machine Sticking to the same cardio machine can wreak havoc on your muscles and actually increase the risk of injury if you try something other than that machine.

For the complete list visit : http://www.myfit.ca/archives/71_weight_loss_tips.asp


22 The Ultimate Weight Loss Bible

Home Gym System with Exercise Bands by Terrell Owens Home gyms are a great way to keep fit and stay on track when you can't get to the gym, but why not train at home with your own portable 2X2 bag that holds up to 130lbs of resistance? This revolutionary home training system comes with a door, leg and two handles and has high quality aluminum clips. $99.00 Elastic Band Home Gym System by Terrell Owens

What is Gourmet Nutrition Cookbook? Gourmet Nutrition is a super healthy cookbook created by Dr. John Berardi PHD (exercise biology and nutrient biochemistry) for healthy people that don't want to eat bland food. Myfit had a chance to check out the latest version of gourmet nutrition. We were absolutely blown away by the quality and attention to detail of the cookbook. In this recipe book John talks about what types of foods and spices you should have in your kitchen, healthy habits to reduce body fat and different helpful tips on everyday foods. $39.99 Gourmet Nutrition- Your super healthy cookbook

Weight Lifting or Training Log / Journal - 120 Day Log Book / Journal -Over 100 Exercise Photos - Stretches with photo's - Training Principles - Nutrition Information - Ways to cut back on fat - Fitness tips and myths - Self help websites - Latest Research $12.00 Myfit.ca Personal Trainer Guide and Weight Training Log


WORKOUT GUIDE


Contents Initial Phase & Starting Line

2

Body Mass Index Chart & 90% Quality Rule

3

Stretching 4 Illustrations of Dynamic Stretching Exercise

5

Training Tactics

6

Range of Motion

7

Breathe Control

8

Adaptation and Plateaus

9

SAID Principle

10

Cardio Training

11

Spot Reducting

12

Workout Plans

13-17

Join a Gym or Set One Up at Home?

18-19

Home Gym Set-up

20

Travelling and Working Out

21-18

Stay Motivated

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Workout Guide Initial Phase The fun is just beginning folks! Grab yourself a healthy, cold beverage and pay close attention to whatâ&#x20AC;&#x2122;s about to happen. Now that you have direction and know how to motivate yourself, the next phase in your transition is the inclusion of movement. To reiterate, it is very important to NOT get sucked into the latest fitness craze and media hype. Sure, you might want results, but not at the expense of your well-being. Remember, you only get one body! Suffering an injury can set you back weeks, months or even years, which is no bueno amigo! Eventually you can work your way up to a high-intensity regimen, but you must EARN that privilege. The bottom line is, ease your way into things and familiarize yourself with the proper starting procedure.

Starting Line Instead of just knowing you are overweight or out of shape, you are actually going to find out exactly where you stand with starting dimensions. These would be known as biometrics. This is a critical point that a lot of people overlook or miss, but is very important. Simply put, itâ&#x20AC;&#x2122;s a statistical tracking system. When you find out your physical starting parameters, you can use these as references to monitor your progress as you go along. This will also tie into your goals and wellness vision that was addressed earlier. You can get as basic or complex as you want with your assessments. If you are really detail-oriented and love data, get measurements of your arms, thighs, chest, hips, calves and neck. But all you really need for references are your weight, waist circumference and body fat percentage. You may have heard of this assessment called body mass index, or BMI for short. It is a relationship of your height to your weight, and is often used in a clinical setting for quick reference. In reality, this reading is a bit misleading and unnecessary. People, who are short and muscular for example, tend to have a high BMI but are actually in shape. If you were to do just one assessment, choose body fat percentage. Scale weight is great as a quick tracking number, but body fat percentage will give you the amount of lean muscle mass you have, which is the ultimate goal. Just for quick reference, here is a chart showing a range of body fat percentage. Be aware that this is just an average reference. Your age will have a bit more to do with it. Older men and women, for example, require more body fat for proper function. But this chart will at least give you a ballpark idea of where you should be.

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Body Mass Index Chart CATEGORY

MEN

WOMEN

Essential Fat

2 to 5%

10 to 15%

Athletic

6 to 15%

14 to 20%

General Fitness

14 to 17%

21 to 24%

Average

18 to 24%

25 to 31%

Obese

Over 25%

Over 32%

If you feel comfortable taking your own measurements, that’s fine, but it would probably be best to consult with a fitness professional who has a proven track record doing fitness assessments on clients. Once you have your measurements, write them down and keep them in a safe place so you can refer to them on a regular basis. As a rule of thumb, recheck your assessments every four weeks.

90% Quality Rule Before you start an actual program, you need to move properly. If you can’t move properly, you have no business even picking up a weight. The best way to approach this situation is by getting a FMS movement screen by a trained instructor. The acronym “FMS” stands for Functional Movement System. During a screen, the instructor will have you do a series of movements to assess your flexibility, core strength, range of motion, posture and balance. Data will be collected and a score will be reached based off the assessments you were put through. You will be informed on areas of your body that need work and be given a series of corrective exercises to perform on a regular basis. Make sure to follow the instructions and do your exercises as directed! That’s the only way you will be able to improve your weaknesses. And remember, you should always strive for 90% quality or better with every lift you do. If you can’t achieve 90% quality, then you are using loads that are out of your league. Drop the ego so you don’t end up dropping the weights! Just for the record, it is not mandatory to get a FMS screen before working out, but it’s highly advisable! If you have really tight shoulders, for example, and are unable to raise your arms straight above your head, how do you expect to lift dumbbells through this pattern? If you get screened and are prescribed exercises to stretch tight areas and strengthen weak ones, you will be able to hoist dumbbells with grace and ease.

BECAUSE THERE IS NOTHING BETTER LIKE THAT FEELING AFTER A HARD WORKOUT

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Stretching There has been a lot of debate floating around whether stretching is good, bad or ugly before a workout. Well, it could be any of the above, depending on the person doing it. Here’s a quick visual for you to draw up in your mind that will maybe answer the question of it even being necessary. Think about the process behind driving a car. When you first start it in the morning, you don’t immediately press the accelerator to the floor and speed on down the highway. You first let it idle for a bit to warm up and make sure everything is functioning properly. Treat your body the exact same way. But here’s where it gets a little fuzzy. Certain experts will have you believe that stretching before a training session works against you because it tires or weakens your muscles, causing a loss of strength. That may be true, but it is very dependent on the WAY you stretch. A lot of people are famous for doing static stretches before they work out. These are performed by pulling a body part to an end point of motion and holding it for a series of seconds. For an example, move your right arm across the front of your chest and grasp your elbow with your left hand. Pull inward and you will feel a stretch on the outside of your upper right arm and shoulder. Hold for about 20 to 30 seconds. Congratulations! You just did a static stretch! Unfortunately, these are the exact stretches you should NOT do before a workout. Just think about exercise for a second. You are constantly moving multiple joints and body parts in various angles and directions. Don’t you think it would be a good idea to stretch the same way you are about to move? The answer is a resounding, YES! That brings up dynamic stretches. You probably see where this is going. Dynamic stretches are performed in motion. These are the ones you want to do before exercise because they acclimate your body to movement. They also do a great job of elevating your heart rate and raising your core body temperature. Save the static stretches for after your workout. They are better fit for this time frame because your muscles are warm and elastic, and they can bode well to reduce soreness. All that being said, here are a few examples of dynamic stretches, just so you have a good grip on the situation. These will target all of your major muscles and joints, and that is always your goal. Self-explanatory stretches: Arm Circles, Leg Swings And Shoulder Circles

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Illustrations Of Dynamic Stretching Exercises

Trunk rotations

Windmill alternating toe touches

Squat and overhead arm reach

Side bends

Forward bends

Take a quick minute right now and practice some of these dynamic stretches. After all, itâ&#x20AC;&#x2122;s a good idea to get up and move every hour or two when you sit for long periods of time during the day. Not only does this improve your flexibility, but it also improves your cognitive function. Especially take that advice to work if you are confined to an office desk from sunrise to sundown!

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Training Tactics Now that you have a good warmup figured out, you need to choose what kind of workouts to do. This comes back to the 90% rule. You better not have forgotten already! In historic times, the 90% rule was taken very, very seriously. Simply put, if you cannot perform a set of reps with 90% perfection or better, you need to stop and rest until you can. This forces you to focus on quality over quantity. Workouts back then had meaning, structure and an end result in mind. People would practice instead of just work out, and they always had a goal to feel better when they finished then when they arrived at the gym. Follow this same plan of attack to a tee! If you have witnessed anyone doing a really high-intensity program that forces you to do as many reps or rounds as possible in a short amount of time, you will know exactly what BAD quality looks like. Never sacrifice form for technique! This type of high-volume training might yield fast results, but it can also yield fast trips to the emergency room or physical therapist’s office. It is often reckless, dangerous and has no noble purpose. Sadly, it is often the work of the ego that drives people to keep pushing past physical and mental exhaustion. This doesn’t mean there is no time and place for being competitive or doing high-intensity exercise. But not when it’s at the expense of good, crisp, clean, quality movement. And you have to earn your way to higher intensity training protocols.

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Range of Motion (ROM) It’s only fitting that you learn a thing or two about form and progression before getting some workout examples to try out. At some time in your life you must’ve heard the phrase “full range of motion.” This simply means always make sure to move a weight through the entire range your joints will allow. Yes, your joints will be locking out. It used to be a pretty popular belief to never lock out your joints, but don’t buy it. If you stop short of achieving full range of motion, your joints won’t lock, but you also will not get the most benefit from the exercise you are doing. As long as you perform the movement correctly, you have nothing to fear. Take barbell biceps curls, for example. Here are the instructions HOW to do the exercise and the reasoning WHY you should always use a full range of motion… Hold the bar with an underhand, shoulder-width grip and stand with your feet shoulder-width apart. Keep your abs tight, back straight and upper arms pressed to your sides. Bend your elbows to pull the bar up toward your chest until your palms face your body. Hold for a second as you squeeze your biceps forcefully then slowly lower the bar down. Stop when your arms are FULLY extended. Repeat for as many reps as desired. Here is the trick to getting a full range of motion without compromising your joint integrity. Lower the weight slower than you raise it. The lowering portion is called the eccentric force, while the lifting portion is called concentric. Two things make a lot of sense when it comes to lowering weights. If you do it fast, you will in turn lock your joints fast and cause possible damage. If you do it slow, you will spare your joints trauma and get more muscle activation. A good rule of thumb is to follow a 1-to-2 ratio of concentric to eccentric force. For example, if it takes two seconds to lift a weight, lower it in four. You don’t necessarily have to count with every rep. Just focus on lowering the weight slower than you lift it. But if it helps to count, then by all means do so. Simply put, the connective tissue involved with an exercise adapts to the movement pattern it is put through. If you train a body part to only move a certain distance, it will get used to that distance. Then when it gets forced to move farther, disaster can happen. Here is a practical example of why you should always move through a full range of motion. Go back to the biceps curl. If you stop short of locking out with every rep, your muscles and neighboring tissues will adapt to this range of motion. The next time you play tennis and forcefully reach behind your body for a backhand slam, guess what happens? Your elbow goes into full extension and your biceps are only conditioned to go a certain distance. The best case scenario is you suffer a mild strain. The worst case scenario is you tear your biceps muscle in half and it folds up your arm like a broken rubber band.

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Breathe Control Before moving forward, you need to know about this little thing called breathing. It is an often overlooked, but vitally important aspect of exercise. Sad but true, there are millions of people who do it completely wrong, and in some cases donâ&#x20AC;&#x2122;t do it all! They just simply hold their breath. NEVER hold your breath! Focus on inhaling on the eccentric phase and exhaling on the concentric. An easy way to remember this is simply exhale when you exert force and inhale when you are winding up. To use the biceps curl example one more time, inhale as you lower the weight and exhale as you lift it.

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Adaptation and Plateaus The body has a magical way of adapting to its surroundings and the stresses deemed upon it on a daily basis. Adaptation is a good thing, but when it comes to making continued progress and physical gains it can become commonplace. If you do a brand new workout, you can expect and enjoy positive changes in strength, balance and fitness for an extended period of time. But sooner or later, your body will adapt to the new battery of stressors you put it through and you will no longer make progress. In fitness circles, this is referred to as a plateau. If you do the exact same workout for months and even years in a row, you will reach a certain point of fitness and thatâ&#x20AC;&#x2122;s it. And yes, there are people who have followed the exact same workout for years and years and years. If it makes you happy, then go for it. But just be aware, you can become very bored with this protocol and you will only make a certain amount of progress. It makes a lot more sense to change your workouts completely every four to six weeks. This will give you enough time to make continued gains in size, strength and lung capacity, and not get burnt out. The easiest way to change a workout is just simply do different exercises. You can still work the same muscle groups though. For example, if you do barbell bench presses for your chest for four weeks, change it to dumbbell incline presses for your next cycle. Speaking of cycles, this is a good segue to talk about periodization. This training protocol is often deployed by serious athletes or people training for a specific event like a bodybuilding competition. It is based off of periods of time known as macrocycles, mesocycles and microcycles. Each one has a desired goal in mind. A macrocycle is the largest span of time and can be 9 to 12 months down the road. Think in terms of your wellness vision in this case. A macrocycle is a smaller block of time, usually in the neighborhood of three or four months and a microcycle is a one or two week increment. Using these cycles can keep your workouts interesting and purposeful, and give you solid goals to aim for. Not to mention, they can be strategically placed to avoid adaptation.

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SAID Principle Itâ&#x20AC;&#x2122;s only fitting that the gears get shifted right to the SAID principle. This acronym stands for Specific Adaptation to Imposed Demands. Why is the SAID principle so important? It has relevance to adaptation, which was just laid out. If you are thin and looking to add 20 lbs. of muscle to your frame, are you going to do cardio six days a week for 60 minutes? Itâ&#x20AC;&#x2122;s highly unlikely. Instead, you are going to take the necessary steps involved with adding 20 lbs. of muscle to your frame. THAT is where the SAID principle comes into play. You need to train specifically for the event or end result you are looking to achieve. This is common with people who play sports, and in that sense, is known as sport-specific training. If a basketball player wants to improve his vertical leap, he will build the muscles in his legs that are primary for jumping. But he will also do jumping drills because they are specific to his sport. Now go back to the thin guy who wants to gain 20 lbs. The goal is to perform compound exercises that involve more than one joint and more than one muscle working in unison. This allows you to lift heavier weights and recruit more muscle fibers. A lunge is a good example of a compound exercise. You activate your ankles, knees and hips all at the same time, causing you to work your calves, hamstrings, quadriceps and glutes simultaneously. Keep the SAID principle in mind at all times and you will get better results through your training periods.

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Cardio Training The benefits of cardiovascular training are vast, on both a physical and mental level. Even the untrained ear has heard of its magical ability to promote weight loss, improve circulation and lung capacity, strengthen bones, reduce disease risk and lower blood pressure. Cardio is also well known for its tendency to release these hormones called endorphins. Think of this as a “chi hit.” When endorphins are released, you go into a state of euphoria so to speak. You become happy, calm and feel satisfaction. These mental perks alone should be motivation enough for you to join the fun like so many others. The million dollar question then becomes what is the best type of cardio? The short AND correct answer is, the best type is the one that you will do on a regular basis for an extended period of time. It really all depends on your likes, dislikes, preferences and limitations. For example, if you had surgery on your knee a while back and impact is forbidden, running is not your best option. This also applies if you are obese. Excess weight equates to excess stress on your joints, which can lead to acute or chronic pain. Remember, safety always comes first! In these cases, you’ll be better served sticking with a non-impact form of cardio, such as cycling, elliptical training, arc training, swimming or compact climbing. With the exception of swimming, these activities are performed with your feet in a fixed position, which negates impact. While swimming, all you have is the resistance of the water, which is especially good if you have arthritis or other joint complications. The underlying message is make sure to choose a form of cardio that is fun. The same goes with weight training. If you do not like what you do, it’s going to be really tough to stay motivated. The last thing your workouts should feel like is work. You want to be happy and get into a flow instead of feeling anguish and anxiety. As far as placement of cardio in your program goes, this once again reverts back to the SAID principle. If you are specifically trying to lose weight, you might want to dedicate three to five days to cardio training. If you are known as a “hardgainer,” then you might want to stick to more limited amounts with less intensity. On the other side of the coin, if you have lofty goals, such as losing 10 or more pounds, you might want to amp your cardio up a notch. This would be a good time to include interval training in your program. Interval training, also known as High Intensity Interval training (HIIT), has become somewhat of a buzzword and for good reason. It is performed by alternating your pace back and forth between high and low intensity for the duration of your session. Instead of getting a “nice” calorie burn during your workout, you end up getting a GREAT calorie burn as well as boosting your metabolism into orbit for several hours later. This bodes well for faster weight loss. Since you are going at a higher intensity, make your sessions short when you first start out. You can achieve favorable results in as little as 15 to 20 minutes. Gradually add time as you develop higher lung capacity and get into better shape. As a basic rule of thumb, follow a 1-to-2 ratio of high to low intensity. For example, run for 30 seconds, walk for 60 and repeat.

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Spot Reducing Before moving forward, you need to know about this thing called “spot reduction” or “spot reducing.” You’ve probably seen at least one infomercial in your life, where some ab gadget gives you amazing weight loss results in your abdomen or “your money back!” This theory is known as spot reduction. Regardless if it is your stomach, arms, legs or ankles, it is anatomically impossible to shed weight in one area of your body. Sorry to disappoint you, but you need to know the facts. This means performing dozens and dozens of crunches every day might get you decently strong abs, but it will do very little for that layer of adipose tissue covering them up. Pay attention to someone who is going through a major weight loss. Aside from their stomach looking smaller, they will likely have a thinner face and neck. It’s highly unlikely that they did a bunch of neck rolls and head tilts to make that happen. It was all due to weight loss through the entire body as a whole. This doesn’t mean you can’t tone a particular area. You just need to follow the right measures to achieve a desired result. Take the arms for example. Focus on doing weight training exercises like dips, pushups and curls, but also include cardio in your program as well to blast fat throughout your entire body.

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Workout Plans OK, the long-awaited time has come. Below are three workout examples - one is a beginner workout performed 3 days a week, the second is a 4-day plan for intermediates and the last is a 6-day plan for more advanced people. Pick your poison and train with a smile on your face.

Beginner Workout When first starting out, you are much better suited for a program that won’t make you vomit or cause you so much physical pain that you have to limp out of the gym when you are done. A basic plan that targets all of your major muscle groups is a good idea at this point. Here is a schematic to follow.

``

Aim for six to eight exercises that target all of your major muscle groups, such as chest presses, military presses, back rows, triceps pushdowns, biceps curls, squats and bicycle crunches.

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Do a moderate amount of reps for each exercise. You want to get to a point where you feel worked, but not pulverized. As a general rule of thumb, 8 to 12 reps is a good starting point.

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Perform three or four sets. Let fatigue be your guide here. If you reel off three sets and feel you still have gas in the tank, do one more.

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Rest for 60 seconds between your sets. If you feel you can recover faster, then shorten your breaks. Always remember the 90% rule!

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Choose between horizontal or vertical loading. Horizontal loading is doing an entire series of sets for one exercise, moving to the next exercise, and then following this pattern all the way to the end of your workout.

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Vertical loading would be performing one exercise for one body part, then doing a different exercise for another body part and moving to the next and the next and the next until you’ve completed them all.

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Then start from the top and go back down the list again until you’ve achieved your desired amount of sets per exercise. It would be as if you were following them vertically written on a page.

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Work out three days a week on nonconsecutive days.

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Intermediate Workout If you have a bit of experience and want to turn your efforts up a notch, here is a 4-day plan that should satisfy your itch. You will be working the same three muscle groups on Monday and Thursday and the same three muscle groups on Tuesday and Friday. This gives you two full rest days between working the same groups. And feel free to change the days you do this program if it better fits your schedule. Start out light and increase weight with each subsequent set. Wherever you see two sets of 10 reps in a series, perform breakdown sets. This is where you lift a lighter load immediately following a set and take a very short rest break or do not rest at all. Itâ&#x20AC;&#x2122;s up to you how you go about it.

Mon and Thur - Shoulders/Triceps/Biceps/Abs. Shoulders: Dumbbell Military Press: 15, 12, 10, 8, 6, 10, 10 reps Barbell Shrugs: 12, 10, 8, 6, 10, 10 reps Dumbbell Lateral Raises: 10-12, 10-12, 10-12 reps

Triceps: Weighted Dips: 12, 10, 8, 6, 10, 10 reps Dumbbell Triceps Kickbacks: 10, 8, 6, 10, 10 reps

Biceps: Barbell EZ-bar Curls: 12, 10, 8, 6, 10, 10 reps Dumbbell Incline Hammer Curls: 10, 8, 6, 10, 10 reps

Abs: Hanging Knee Raises: 15 to 20 reps. Side Plank Dips: 15 to 20 reps Bicycle Crunches: 15 to 20 reps

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Perform each ab exercise after completing each set of weight training exercises. Follow this sequence all the way through. For example, do hanging knee raises after youâ&#x20AC;&#x2122;ve completed your military presses. Then do side plank dips after your shrugs and perform bicycle crunches after your lateral raises. Continue this pattern through the rest of your workout. When you finish the last set of the last routine, you will have done two sets of ab exercises for each region of your midsection. At this point, perform an ab circuit by doing all three of the ab exercises back to back to back with no rest.

Tues and Fri - Chest/Back/Legs. Chest: Barbell Incline Press: 15, 12, 10, 8, 6, 10, 10 reps Dumbbell Bench Press: 12, 10, 8, 6, 10, 10 reps Dumbbell Flys: 10-12, 10-12, 10-12 reps

Back: Wide-grip Lat Pulldowns: 12, 10, 8, 6, 10, 10 reps Dumbbell One-arm Rows: 10, 8, 6, 10, 10 reps

Legs: Barbell Deadlifts: 12, 10, 8, 6, 10, 10 reps Dumbbell Walking Lunges: 10, 8, 6, 10, 10 reps

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Advanced Workout This program consists of six days of weight training. The focus is on two different muscle groups a day. For most of the workout, these will be opposing muscles, such as chest/back and triceps/biceps. Working opposing muscles is an old-school strategy deployed by bodybuilders and strongmen that helps create symmetry and ensures that you have a balanced physique. Do chest/back on Monday, triceps/biceps on Tuesday, and shoulders/legs on Wednesday. Then, repeat the three-day scheme in that same order on Thursday, Friday and Saturday. Take Sunday off to go golfing. Once you have gone through the week, start the cycle off again on Monday, this time with tris and bis. Continue to follow the same pattern... tris/bis, shoulders/legs, and chest/back, on consecutive days. Your muscle groups will get two full days of rest, three times in a row, then six days of rest. Here is a 4-week schematic so it’s easier to see…

Week 1

Week 2

Monday: Chest/Back Tuesday: Tris/Bis Wednesday: Shoulders/Legs Thursday: Chest/Back Friday: Tris/Bis Saturday: Shoulders/Legs

Monday: Tris/Bis Tuesday: Shoulders/Legs Wednesday: Chest/Back Thursday: Tris/Bis Friday: Shoulders/Legs Saturday: Chest/Back

Week 3

Week 4

Monday: Shoulders/Legs Tuesday: Chest/Back Wednesday: Tris/Bis Thursday: Shoulders/Legs Friday: Chest/Back Saturday: Tris/Bis

Monday: Chest/Back Tuesday: Tris/Bis Wednesday: Shoulders/Legs Thursday: Chest/Back Friday: Tris/Bis Saturday: Shoulders/Legs

Now that you’ve established what muscles to do and on what days, you need to know how to set up your reps, sets and exercises. Here is a pattern to follow…

Perform three exercises per muscle group 1st exercise: 15, 12, 10, 8, 6, 10, 10.reps 2nd exercise: 12, 10, 8, 6, 10, 10 reps 3rd exercise: 10, 8, 6, 10, 10 reps

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Before moving on, you need to know which exercises to do. Your objective with this, and any workout, is to maximize muscle recruitment. The best way to obtain that is by doing compound exercises. Compound exercises work a focus muscle and one or more other muscles. Being that you have multiple muscles working in concert, you are able to maximize muscle fiber recruitment, leading to heavier weights being lifted and more size being gained. You may also have heard these exercises referred to as “multi-joint exercises” because they activate more than one joint. If you can, do compound exercises across the board for each muscle group. For example, squats, step-ups and lunges all qualify as compound exercises for your legs and make good additions to your workout. If you include isolation exercises, do them last. Isolation exercises zero in on one muscle and they activate single joints. If you do them first, you will tire yourself out and not be able to push hard with your compound movements.

Here is an example routine of exercises to perform… Chest/Back:

Tris/Bis

Shoulders/Legs

Barbell Bench Press Dumbbell Pullovers Cable Flys Weighted Pull-ups Bent-over EZ-bar Rows Weighted Back Extensions

Dumbbell Overhead Triceps Extensions EZ-bar Skullcrushers Rope Pushdowns Barbell Curls Dumbbell Twist Curls Preacher Bench Dumbbell Concentration Curls

Dumbbell Military Press EZ-bar Upright Rows Dumbbell Front Raises Back Squats Dumbbell Step-ups Dumbbell Alternating Reverse Lunges

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Join a Gym or set one up at Home? A lot of people differ when it comes to going to a gym or working out at home. Motives for this decision range from being self-conscious to convenience factors to economic issues. In reality, there really is no right or wrong answer. As with fitness in general, it really all depends on your personal preferences. You may see the value in having both a membership and home gym.

“The Gym” When it comes to the gym scene, fitness tools have evolved, fitness programs have come and gone, and technology has advanced to the point where all you need to do to get access is swipe a card at the front door. No matter how you slice it, none of that stuff even matters if it weren’t for one common thread-members. Without members you have no gym and you have no reason for trends and fads to come and go. If you are in fear of being judged or ridiculed by these members, you have a better chance of getting hit by a meteorite. Uncommon to popular belief, gyms are not as intimidating as you may think. On the average, people are more concerned about looking at themselves in all those glistening mirrors then they are looking at you. That doesn’t mean you’re not worth looking at though. It just means you should not let fear of judgment be a deciding factor in joining a gym. Base your decision off of more realistic factors like cost of memberships, distance to your home or office, amenities and offerings included with a membership. Also, when you first join a gym, the front desk person or whoever you encounter should be very accommodating and professional. If they are anything short of this, do not waste your time. It shows bad customer service and that’s the last thing you want to deal with on a daily basis. Additionally, they should set you up with a free tour and possibly a free training session to get familiar with the equipment and how to use it. Take advantage of any offering they are willing to give you, but don’t get carried away. Be aware that membership fees will vary greatly from gym to gym. One with a pool, spa, basketball court, sauna, hot tub, yoga room, towel service and underground parking is going to be a lot more expensive. These types of gyms often have a multitude of classes included in the price of the membership, which is a good perk. Aside from the price, the cleanliness of a gym is something you do not want to overlook. You may actually be better off paying more for a membership if the gym is spotless and has good cleaning practices. You sure don’t want to be subjected to sweat and filth when you’re cranking out reps on a weight bench.

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You may also be interested in seeking out a personal trainer at a gym, which can be a very good idea, especially when just starting out. They can help you dial in your goals and create workout plans specifically geared to your needs and wants. One last thought on the gym scene. Don’t join one based only on its proximity to your house. Instead, think about your work situation. If you have a gym that’s right across the street from your place of employment, it might be a better option to join that one. Then you can bring your workout clothes with you and hop right in there when you finish your day. Or go there first thing in the morning and shoot right over to work afterward. This will also give you less of a chance to make excuses why you shouldn’t go to the gym.

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Home Gym Set-up Nothing really beats the convenience of having a home gym. In all honesty, it’s advantageous to have one even if you get a membership. A time will come where you are unable to make it to the gym and you’ll regret not having a place to train. This will especially hold true in the winter if you live in a cold weather climate. No amount of snow, sleet or freezing rain can ever be used as an excuse to deprive you of your workout. Really, the only disadvantage with a home gym is the startup costs. But when you compare it to a year’s worth of membership fees at a gym and all the incidentals that accrue, it usually balances out. And, this is a one-time investment that can last many years down the round. You can get as fancy or basic as you want, but at the very least, invest in full length mirrors on at least one wall. Yes it’s true, you’ll spot people checking themselves out all the time in a public gym, but that’s not why the mirrors are there. They help ensure that you are using proper form. If you can’t see yourself, you may think you are doing an exercise correctly, but are not. If you CAN see yourself, you will know if your form is off from the start and be able to make proper adjustments. Ceiling fans are good options to include, especially if you live in a warm climate. Not only do they cool you off, but they circulate air, making it easier to breathe and recover between sets. Make sure to pay attention to your surroundings though. If you have a fan going, and are about to jump rope or do an overhead press, you don’t want to hit it. The fan always wins! Aside from the aesthetics, you have to figure out what equipment you want. Just as you can get fancy and elaborate with the design of your gym, you can also do the same with your equipment choices. Times have changed over the past decade. Fitness trends have slowly and surely gone in more of a minimalist direction. In the big picture, you want to harvest tools that will allow you to target all of your muscles efficiently whilst also getting an adequate amount of cardiovascular training—all while keeping as much open space as possible. Tools like dumbbells, kettlebells, suspension trainers, medicine balls, battle ropes, barbells with weight plates, pull-up bars, sleds, tires, sandbags, Indian clubs, jump ropes and gliding discs make great options. A speed bag and heavy bag are also fun tools that afford you the ability to get in better shape while also getting out some pent up aggression.

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Traveling and Working Out Regardless if it’s for business, pleasure or mourning, a time will come where you have to travel and stay at a temporary location. In some cases, people don’t care too much about working out or watching their diet when they are out of town. However, it’s highly advisable that you do. If you choose to take a few days or week off, you can jeopardize your progress and make it hard to get back on track once you get home. And it’s never fun to start from scratch after a long layoff. Regardless if you are staying in a hotel, motel, fancy house, cottage, cabin or barn, it should be a priority to stay true to your body and find a way to exercise. And when you’re out of town, you can’t just assume you’ll have a nice gym to dip into at will. That being said, you’ve already been given a few workouts, but it’s only fitting that you get one more. Call this an insurance policy just in case you are faced with a road trip and want to stay in peak condition. This workout consists of three weight training and three cardio days. All you need to execute it is the weight of your body and some household items. Perform your weight training and cardio workouts on alternating days of each other. This may seem a bit intense, but you’ll be fine as long as you start off easy and always choose safe over dangerous. As opposed to the last workouts, the exercises here will be laid out with more detail because they are a little more complex. Plus you will find some helpful tips. So without any further ado, here you go…

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Historical Push-ups - 5 sets of 15 with 45-to-60-sec rest breaks. Historical push-ups are true and correct push-ups that people used to do in historical times. On a side note, people back then were lean, defined, had great posture and a low incidence of injury. Begin in a front leaning rest (plank) position with your hands placed shoulder-width apart and your feet together. Tighten your abs and maintain a straight line from the back of your head to your heels as you bend your elbows and lower yourself down. Make sure to keep your arms in close to your sides and try to get your chin to touch the floor or ground. Remember, these are historical push-ups. Steadily push yourself back up in a smooth motion until your arms are fully extended and repeat. If you are unable to perform a set of clean reps without your butt sagging and raising, place your hands on a chair or bench. There is nothing wrong with a regression to keep your form good and body out of harmâ&#x20AC;&#x2122;s way.

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Decline Push-ups - 5 sets of 15 with 45-to-60-sec rest breaks. Decline push-ups are performed with your feet elevated on a prop and your hands on the floor. It’s not the other way around, uncommon to popular belief. Follow the exact same rules as historical push-ups and choose a prop that is not too extreme. The higher your feet are elevated, the harder the push-ups will be A small step stool would work just fine. If you’re a stud, use a bed, chair or table.

Backbend Push-ups - 5 sets of 15 with 45-to-60-sec rest breaks. This push-up variation is akin to a yoga pose known as a full wheel. In layman’s terms, it’s often referred to as a backbend. You are going to include the backbend into a reverse push-up so to speak. Here’s how it’s done… Lie on your back with your knees bent, and feet and hands flat on the floor. Your hands should be right by your ears with your fingers pointing toward your shoulders. In one smooth motion, raise your hips off the ground and extend your arms and legs as much as possible while arching your back. Once you have gone as far as you can, slowly lower yourself back down and repeat. As an added bonus, backbend push-ups strengthen your wrists and improve the flexibility in your arms, core and shoulders.

Pike Push-ups - 4 sets of 10 to 12 with 30-to-45-sec rest breaks. This last push-up variation pleasantly targets your shoulders, upper back and even obliques on the sides of your ribcage. Assume a front leaning position as if you were going to do a historical push-up and lift your butt in the air. Push your weight toward your heels and fix your gaze back at your toes. Your head should be between your arms at this point and your body should be at about a 90-degree angle. Maintain this position with your body as you bend your elbows to lower yourself down. Aim the top of your head toward the floor and stop when it is within about an inch. Push yourself back to the starting point and repeat.

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Dips - 4 sets of 10 to 12 with 30-to-45-sec rest breaks. Any time you extend or straighten your arm, you activate the large muscles on the upper back side called the triceps, which you should already know. Push-ups do a good job of targeting these muscles, but dips do an even better job. You will need a chair or sturdy, stationary object like a park bench to do these. Sit on the edge of the chair with your hands gripping the sides. Step your feet out so you have clearance between the back of your body and the chair. Lower yourself down by bending your elbows and stop when your upper arms become parallel to the floor. Push yourself back up in a steady motion until your arms are fully extended and repeat. For a more challenging variation, extend your legs out straight and ground your heels into the floor with your toes pointing toward the sky. You also have the option of placing your hands on the front edge of the chair.

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Lateral Single-leg Step Squats - 4 sets of 10 to 12 with 30-to-45-sec rest breaks. All squats target the major muscles in the lower body, which include the glutes, hamstrings, quadriceps and calves. A lateral single leg step squat places a little more emphasis on the glutes and it also challenges your balance. You will need a prop to do this exercise, such as one or more thick books, a small stool or cinderblock. Stand with your right foot on the prop and left foot spaced a little more than a shoulder-width away. Keep your elbows bent and hands tucked into your chest, and lower yourself down by bending your knees. Stop when your thighs become parallel to the floor and rise back up. Press your weight down into your foot and lift your left foot off the floor. Bend your left knee and stop when your thigh becomes parallel to the floor. You should be balancing on your right leg at this point. Step back out into your starting position, repeat for a set of reps and switch sides. If you want to add more weight to this exercise, thread a towel through a full gallon water jug and carefully position it on your upper back. Let the ends of the towel dangle over your chest and grasp each end with your hands. A gallon jug weighs 8 lbs. when full. Feel free to use a few of them if you are a stud and can handle the extra resistance. Or you can empty the fluid and add sand, gravel or small rocks.

DONT STOP WHEN IT HURTS. STOP WHEN YOU ARE DONE

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Reverse Lunges - 4 sets of 10 to 12 reps with 30-to-45-sec rest breaks. Reverse lunges will recruit your lower body muscles with a little different emphasis. They make good closers when you are finishing a leg workout. Stand with your feet together, fix your gaze on the horizon and place your hands on your hips. Take a big step back with your right foot and lower yourself down by bending both knees. Stop when your left thigh is parallel to the floor and both knees form 90-degree angles. Step back to the starting position and repeat with your left leg. Continue to alternate back and forth until you reach your rep range. And just so you know, one rep is achieved when you have lunged with both legs. Make sure to keep your torso vertical throughout the whole movement. You do not want to hinge at the hips or arch your back. Also, never let your back knee touch the floor. If you want more resistance, hold water jugs at your sides or hold the towel with the jugs across your upper back.

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Core Superset - 4 sets of 15 to 20 reps with 30-to-45-sec rest breaks. Every exercise described in this workout targets the core in one way or another. But, the core superset specifically targets all the muscles that surround the midsection of the body, which include the rectus abdominis, obliques and erector spinae. You will be able to do this with star sit-ups and back extensions. If you remember from earlier, breakdown sets were discussed. Supersets are similar in the fact that you go from one exercise to another. But, you do two different body parts and with no rest in between. Take your rest break after you have completed the superset.

Star Sit-up Lie flat on your back with your arms out at your sides in a “T” shape and legs spaced apart in a “Y” shape. Press your left hand into the floor and lift your torso at an angle toward your left as you simultaneously lift your left leg. Reach across your body with your right hand and try to touch your toes. Your left forearm and hand should be flat on the floor at this point. Once you have touched your toes, slowly lower yourself all the way back to the floor and switch sides. Continue to alternate back and forth until you’ve hit the required number of reps per side. When you rotate your body in the air, make sure your back is off the floor. You don’t want to just reach for your toes with your hand because that would cause no ab recruitment whatsoever.

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Back Extension The most comfortable way to do back extensions is with a bed. Lie across it on your stomach with your hips right on the edge. This will allow you to bend. Place your hands on the sides of your head and lower your upper body down as far as possible. Lift yourself back up by engaging the muscles in your lower back and repeat. If you have a travel partner, have them grasp your lower legs to keep you more stable.When you rotate your body in the air, make sure your back is off the floor. You don’t want to just reach for your toes with your hand because that would cause no ab recruitment whatsoever.

Cardio Now it’s time to get to the cardio portion of the workout. This will be short and sweet. You will need to go outside because it involves running. However, if you are lucky enough to find a decent treadmill at your disposal, then feel free to climb aboard. Start off walking for two minutes then jog lightly for four. This will be your warmup. Then alternate between one minute of running at about 75 percent maximum effort and two minutes of jogging. Perform 4-to-6 intervals and finish with a light 5-minute jog to cool down. Your entire cardio session will last a mere 20 to 30 minutes.

Summarization Great job! You are well on your way to getting your body dialed in. And now that you have a good understanding of working out, it’s time to bridge the gap with your diet. Up next is the Nutrition Guide. Don’t groan. You know how important a healthy diet is to your overall wellbeing.

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WHEN YOU FEEL LIKE QUITTING, THINK ABOUT WHY YOU STARTED.


TRAIN LIKE AN ATHLETE. EAT LIKE A NUTRITIONIST. SLEEP LIKE A BABY. WIN LIKE A CHAMPION.


3-Day Detox Plan Letâ&#x20AC;&#x2122;s shift a few extra pounds fast


яБо 3 DAY DE T OX PL AN

Table of Contents Introduction ............................................................................................................................................................... 2 Cupboard Cleanse ............................................................................................................................................... 2 3-Day Detox Underway ........................................................................................................................................... 3 Day 1....................................................................................................................................................................... 3 Day 2....................................................................................................................................................................... 4 Day 3....................................................................................................................................................................... 5 Conclusion................................................................................................................................................................. 6

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 3 DAY DE T OX PL AN

Introduction

P

artaking in a detox plan is beneficial to your body and mind for a number of reasons. It helps flush your body of toxins in preparation for a particular event or plan, reboots your health, resets your energy, but most importantly it helps to shed some extra pounds fast to set you on the right path for a successful weight loss mission, especially if you are getting ready to start a course of diet pills. The aim of this 3-day detox is to reset your body, mind and metabolism so that it’s running efficiently. Weight loss is more effective if you look after your ‘prep’ first, which is in the form of this detox. Including some facts to help you along the way and understand why certain elements have been included.

Completing a detox plan is never easy, it is a challenge but the below plan has been specifically designed for men and women to shed a maximum of around 5lbs in 3 days. Stick with it and stay away from the scales until you have completed all 3 days then weigh yourself on the 4th day on the morning before breakfast. Without further ado, lets get this 3-day detox started.

Cupboard Cleanse The evening before your detox there are some serious cupboard offenders you must remove, as it’s vital to your 3-day detox. You need to immediately eliminate: Alcohol – Alcohol is too catabolic and inhibits calorie burning. Sugary soda – Far too much sugar will stop you losing weight. Chocolate, sweets & biscuits – Again, all these will do is inhibit your weight loss, get rid of the temptation!

The aim of this 3-day detox is to reset your body, mind and metabolism so that it’s running efficiently.

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 3 DAY DE T OX PL AN

3-Day Detox Underway Day 1 Throughout the day make sure you drink 3 litres of water. Water loading ‘tricks’ your body making it actually flush water out, which in turn makes you lose weight. Invest in a big bottle and make sure all 3 litres are gone by the end of the day.

BREAKFAST •

1 cup of hot lemon water using 2-3 slices of fresh lemon in hot water (use a sweetener if you need to). This will help to flush the digestive system and rehydrate you also giving you a much needed energy boost first thing.

LUNCH •

− Salmon − Chicken

Green kale breakfast smoothie

− Turkey

− Handful of kale

− Tofu

− Half an avocado

− Soya beans

− Small handful of blueberries − 20g of oats − 1cup of water Blend up and serve up in your favourite glass with a straw. This smoothie is bursting with antioxidants! It contains an abundance of vitamins and minerals and contains, healthy Omega 3 fats and low GI carbs that means it will digest slowly keeping you fuller for longer.

Fact: Green tea helps raise the internal body temperature helping you burn more calories so try swapping your usual cup of tea for green during the detox.

100g of green beans or broccoli served with 70g of a lean protein choice (refer to lunch options above) and 80g of wholegrain or basmati rice.

Cup of green tea (no sugar)

1 bowl of fresh grapefruit

EVENING MEAL

MID-MORNING SNACK •

Garden salad with a small handful of walnuts of almonds, balsamic dressing and 100g of a healthy lean protein of your choice, for example:

Fact: Fibrous vegetables such as green beans or broccoli are full of fibre keeping you nice and full while helping with your digestive system.

Cup of green tea (no sugar)

3


 3 DAY DE T OX PL AN

Day 2 Throughout the day make sure you drink 4 litres of water.

BREAKFAST •

1 cup of hot lemon water (use a sweetener if you need to)

Green spinach breakfast smoothie

LUNCH

− 2 handfuls of fresh spinach

Garden salad with a small handful of walnuts of almonds, balsamic dressing and 100g of a healthy lean protein of your choice, for example:

− ¼ cucumber

− Salmon

− 1 handful of frozen berries

− Chicken

− 1 small handful of flax or chia seeds

− Turkey

− 1 whole banana

− Tofu

− 1cup of water

− Soya beans

Blend and serve up in your favourite glass with a straw.

This smoothie is bursting with antioxidants and gives you a healthy dose of iron and potassium! It contains an abundance of vitamins and minerals as well as healthy Omega 3 fats.

MID-MORNING SNACK •

Cup of green tea (no sugar)

1 bowl of fresh grapefruit

Fact – Grapefruit is so important to detox plans because it contains a natural abundance of antioxidants to help rid your body of harmful toxins. Grapefruit also contains Vitamin C that strengthens your digestive system.

EVENING MEAL •

100g of green beans or broccoli served with 60g of a lean protein choice (refer to lunch options above) and 70g of wholegrain or basmati rice.

Cup of green tea (no sugar)

4


 3 DAY DE T OX PL AN

Day 3 Throughout the day make sure you aim to drink 5 litres of water.

BREAKFAST •

1 cup of hot lemon water (use a sweetener if you need to)

Peanut butter protein smoothie

LUNCH •

− 1 teaspoon of natural peanut butter

− Salmon

− Sprinkle of cinnamon

− Chicken

− 3 egg whites

− Turkey

− 1 whole banana

− Tofu

− 1 cup of water Blend up and serve in your favourite glass with a straw.

− Soya beans •

1 bowl of fresh grapefruit

Super weight loss smoothie

This smoothie is full of healthy, natural calories and high in protein!

− 1 cup of almond milk − Pinch of vanilla extract − 2 egg whites

It will boost your immune system and keep you feeling fuller for longer as well as making your digestive tract operate smoothly.

− 1 teaspoon of chia seeds − 20g of oats Blend up all the ingredients and serve up with a bowl of spinach & kale on the side.

MID-MORNING SNACK •

Cup of green tea (no sugar)

Garden salad with a small handful of walnuts of almonds, balsamic dressing and 100g of a healthy lean protein of your choice, for example:

Cup of green tea (no sugar)

5


ď Ž 3 DAY DE T OX PL AN

Conclusion

A

t the end of your 3-day plan you should feel completely detoxified and your digestive system and metabolism will now be finely tuned and running smoothly.

Your body will be flushed out of all the bad stuff and will have enjoyed an abundance of vitamins, minerals, healthy fats and antioxidants. The water load will also have helped you flush out any toxins and excess water you may have been storing; making you bloated and heavy.

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The Ultimate Weight Loss Bible PDF, eBook by Rod Ferris  

Rod Ferris: The Ultimate Weight Loss Bible™ PDF-Book ➽ Click "SHARE" then Click "the 1st PAGE of the document" to download & read it offline...

The Ultimate Weight Loss Bible PDF, eBook by Rod Ferris  

Rod Ferris: The Ultimate Weight Loss Bible™ PDF-Book ➽ Click "SHARE" then Click "the 1st PAGE of the document" to download & read it offline...

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