Professional Documents
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Welcome letter . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
The Science behind the New & Improved RIPPED! DVD Rotation Guide . . . . . . . . . . . . 3 RIPPED! Research Answers to Frequently Asked Questions . . . . . . . . . . . . . . . . . 4
Heart Rate Monitors: Helpful for RIPPED! Success . . . . . . . . . . . . . . . . . . . . . . 7 References . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 RIPPED! Monthly Training Cycle (Beginner) . . . . . . . . . . . . . . . . . . . . . . . . . 12 RIPPED! Monthly Training Cycle (Intermediate) . . . . . . . . . . . . . . . . . . . . . . . 14 RIPPED! Monthly Training Cycle (Advanced) . . . . . . . . . . . . . . . . . . . . . . . . . 16 Cardio Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
The information in this document is copyrighted. Except as otherwise expressly permitted under copyright law, no copying, redistribution, retransmission, publication or commercial exploitation of downloaded material will be permitted without the express permission of Jari Love. If you have any questions about these terms, please email inquiries@jarilove.com.
Dear Friend, Thank you so much for ordering the New & Improved RIPPED! DVD Rotations Guide. I really appreciate your support and truly value your business. Im so excited about the New & Improved RIPPED! DVD Rotations Guide! With the help of an exercise physiologist, we were able to put together beginner, intermediate and advanced programs that incorporate all seven DVDs along with suggestions for cardio workouts. Ive also included some helpful information about how using heart rate zones will lead to greater success in your training. In addition, I have provided answers to some of the frequently asked questions I get about diet and exercise. Finally, I have included a cardio chart to help you keep track of your workouts and monitor your progress on your journey to a healthier you! I sincerely hope that you nd this guide to be a helpful tool in making your workouts more e ective. For more information on Get RIPPED! DVDs or other products, please visit www.jarilove.com. If you have any questions, comments or suggestions, please feel free to email me anytime at inquiries@jarilove.com. Good luck in your training! Sincerely,
Jari Love
Unit #2, 1709 8th Ave NE Calgary, AB T2E 0S9 403.273.7450 inquiries@jarilove.com www.jarilove.com 2
The human body is a complex and brilliant machine that has the ability to adapt to the stresses placed on it. In an attempt to lose fat and gain muscle, most of us, place physical stress on the body in the form of exercise. But, what most of us fail to do is vary the type of training we do, which is necessary to optimize the bene ts of our workouts. The vast majority of us do the same type of exercise week after week, for the same amount of time. This is not the best way to workout because when we do this the body adapts to be only as t as it needs to be to handle this level of stress. Then it stays there and you stop seeing results - This is known as a plateau. Weve all experienced the frustration of continuing to exercise but not seeing any more tness gains. To help you avoid these plateaus, we utilize a process called periodization to maximize the bene ts you can get out of the RIPPED! Workouts! Periodization is a method of training that alternates the levels of intensity and the duration of workouts within a week and month to keep your body challenged. So, in this New & Improved RIPPED! DVD Rotations Guide you will see harder days interspersed with easier days throughout the week. You will also see that each of the rst three weeks gets more di cult than the last so we are constantly increasing the stress on the body to produce a greater stimulus for change in tness levels. Then we give the body a chance to respond to the stress with a period of reduced exercise in week 4. This recovery week is very important to the training process because we actually get tter when we are resting, not while we are exercising. Also, to make you the best fat burning machine you can be, we alternate periods that utilize the high intensity work of the RIPPED! series with periods of lighter cardio training and rest. Following the periodized plan of the New & Improved RIPPED! DVD Rotations Guide is the best way to achieve your tness goals. Remember, variety is not only the spice of life, its the secret to achieving peak tness!
RIPPED! Research:
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What is periodization?
Periodization is a resistance training technique where you rotate between cycles of high intensity weight lifting (lifting heavy weights) with high volume weight lifting (doing lots of repetitions with lighter weights). This is an e ective technique because it stimulates the fast and slow twitch muscle bers di erently, so keeps the muscles challenged. A study in the journal Medicine& Science Sports & Exercise found that when 34 untrained women followed a single set circuit training program and a periodized, multiple-set program, there muscle performance increased signi cantly more after the periodized training [2].
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With the pace of the world these days, who has time to waste on ine ective workouts? One of the best ways to design an e ective workout program is to use your heart rate. But who wants to spend time crunching numbers and using mathematic formulas? Especially since these will only give you rough estimates based on generalizations for large groups of people. We are all di erent with unique body make-ups and when it comes to exercise, the greatest bene ts will be achieved by training with a one-of-a-kind program speci c to you. When you use a heart rate monitor you are no longer estimating your heart rate, but pinpointing it so you can evaluate your progress and adjust your training accordingly. For beginners, a heart rate monitor will tell you when to ease o and when to work harder in order to improve your tness level. Then as you get more t, the monitor will tell you when you should give it that extra push to see even further tness gains. The three keys to a good tness program are frequency (how often you exercise), duration (how long) and intensity (how hard). Frequency and duration are easy to measure because you can mark it on the calendar and use a clock. But, intensity is a bit trickier because it is measured by monitoring your heart. By using a heart rate monitor your workouts will become more e ective and e cient giving you the best results, in the least amount of time. They also make your workouts safer because they alert you when you are overdoing it and allow you to have more fun while you workout. Its proven that when exercise is fun we stick with it so its really important to make sure we are enjoying ourselves! Heart rate monitors are also cheap, light and a breeze to use, so all in all they are one of the best investments you can make.
Maximum Heart Rate As the name suggests, your maximum heart rate is the highest number of times your heart can beat in one minute. Maximum heart rate (MHR) varies from person to person. As a general rule, the more muscles you have, the higher your MHR will be. For example, swimmers tend to have MHRs about 10 beats per minute lower than a runners because the runners are standing up as opposed to being horizontal, so they use more muscle groups as they move. MHR also does not respond the same to every type of exercise. Body posture and the amount of muscle mass being used in a speci c exercise are just a couple of reasons it can change as the type of exercise changes. Emotions are another variable a ecting MHR. Imagine how you would feel before your rst marathon. You would probably be very nervous and a little frazzled and as a result your MHR would go up. But once the race began and you started to feel comfortable with the pace, your MHR would likely drop back down to your normal training level. Other factors that cause discrepancies in MHR include altitude (those at higher altitudes will have a higher MHR than those training near sea level), sex (women tend to have a lower MHR than men at a similar training level) and whether or not training takes place in water (MHR is lower for those doing an exercise in water versus the same activity on land). It is important to know your maximum heart rate because it will allow you to determine the di erent heart zones in which you can work. This will then help you design a training program tailored for your needs.
Zone 4: Threshold Zone (80 90% MHR) Zone 4 is where your body is on the verge of its anaerobic threshold. During low-intensity training, the body is able to supply enough oxygen to fuel the workout, but once you switch to high-intensity the body can no longer keep up with oxygen demand. At this point your body has reached your anaerobic (without oxygen) threshold. This is the point where you will start to feel some discomfort, including: tired muscles, heavy breathing and overall fatigue. At rst, you wont be able to stay at this threshold for long, but the more you train in zone 4, the more you will increase your stamina and the longer you can stay here. Zone 5: Redline Zone (90 100% MHR) Zone 5 is where you are working at maximum e ort and have actually passed your anaerobic threshold. Your body can only remain here for a very short period of time; generally less than a minute. Training in this redline zone will increase your ability to sprint and do other exercises requiring short bursts of ultra-high intensity e ort.
What does this all mean? If you feel the burn, are you burning carbs or fat?
In the past you may have been told that if youre looking to burn fat, you should stick to low-intensity workouts because high-intensity workouts burn carbohydrates and not fat. While this is true, it is also misleading. In low-intensity exercises, fat acts as the primary fuel. Then as the workout gets tougher, the fuel switches over to carbs. But even though more carbs are being used than in low intensity exercise, fat is still being burned and as you approach your anaerobic threshold your fat burning level will begin to peak. So you dont all of a sudden stop burning fat when you up the intensity. Rather, you burn both, but with high intensity exercise, the number of calories youre burning will be much higher, which should always be the goal of an e ective workout. Lets look at the breakdown of how fat and carbohydrates burn in each of the ve heart zones: Zone 1 Fat: 70-85% Carbs: 10-25% Zone 2: Fat: 50-70% Carbs: 25-50% Zone 3: Fat: 40-60% Carbs: 50-85% Zone 4: Fat: 10-20% Carbs: 80-90% Zone 5: Fat: 10-15% Carbs: 85-90%
Youll notice that as your move up in the various zones, your body uses more and more carbs as the primary fuel, which is a great thing! When you work at high intensities and burn primarily carbs, you will burn more fat long after the workout. Basically you want to make the most out of every workout so that your body will work for you by burning fat for the remaining hours of the day. However, too much high intensity exercise is not necessarily a good thing. Just like all kinds of exercise, you need to take breaks and make sure your body gets adequate rest. Now that you understand a little more about heart rates and their importance, you will be able to understand the method behind the creation of the periodized programs in the New & Improved RIPPED! DVD Rotations Guide. You will notice that some of the Get RIPPED! DVDs require you to work at higher intensities than others and therefore have di erent training goals. Understanding your heart rate and being aware of the various zones will be extremely helpful for you as you progress in your training. I really encourage you to use this information when you workout. Take the time to write down the intensity and duration of your workouts and track your heart rate. Youll notice that as you become more t, activities that once required you to work in a zone 4 will only require you to work in a zone 3. This is a sign for you to up the intensity so that you can challenge your heart and make even more improvements to your tness. Exercise is a science and the more knowledge you can obtain about how your body works and responds to exercise, the better. I really encourage you to use this information so that you can stop wasting countless hours on the treadmill and start training smarter and more e ectively today!
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References 1.
Powell, Don R. 2003. A Year of Health Hints: 365 Practical Ways to Feel Better and Live Longer. American Institute for Preventative Medicine Press. 2. Marx, J.O., Ratamess, N.A., Nindl, B.C., Gotshalk, L.A., Volek, J.S., Dohi, K., Bush, J.A., Gomez, A.L., Mazzetti, S.A., Fleck, S.J. Hakkinen, K., Newton, R.U. & Kraemer, W.J. (2001). Low-volume circuit versus high-volume periodized resistance training in women. Medicine & Science Sports & Exercise. 33 (4), 635-643. 3. Burgomaster, K.A., Heighhauser, G.J.F., & Gibala, M.J. 2006. E ect of short-term sprint interval training on human skeletal muscle carbohydrate metabolism during exercise and time-trial performance. Journal of Applied Physiology. 100: 2041-2047
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DAY
Monday
WORKOUT(S)
Cardio - power walk, easy jog, bike, etc.
INTENSITY
2
TIME
20 mins
RATIONALE
Burn calories and begin to develop your aerobic tness. Light weights and body weight movements help introduce you to the Ripped! Videos and let you perfect your form. Enjoy a day o or take a very light, short walk to help recovery. Heavier weights, a faster tempo and shorter rest periods increase the intensity of the workout to develop lean muscle mass and cardiovasular tness.
Tuesday
Get RIPPED!
3-4
60 mins
Wednesday
Thursday
5-6
60 mins
Friday
Cardio - power walk, easy jog, bike, etc. Cardio - power walk, easy jog, bike, etc.
20 mins
Saturday
30 mins
Burn calories and begin to develop your aerobic tness by picking up the tempo and the time slightly. Enjoy a day o or take a very light, short walk to help recovery.
3.2
DAY
Monday
WORKOUT(S)
Cardio - power walk, easy jog, bike, etc.
INTENSITY
2
TIME
25 mins
RATIONALE
Burn calories and begin to develop your aerobic tness. Light weights and body weight movements help introduce you to the Ripped! Videos and let you perfect your form. Enjoy a day o or take a very light, short walk to help recovery. Heavier weights, a faster tempo and shorter rest periods increase the intensity of the workout to develop lean muscle mass and cardiovasular tness.
Tuesday
Get RIPPED!
3-4
60 mins
Wednesday
Thursday
5-6
60 mins
Friday
Cardio - power walk, easy jog, bike, etc. Cardio - power walk, easy jog, bike, etc.
25 mins
Saturday
35 mins
Burn calories and begin to develop your aerobic tness by picking up the tempo and the time slightly. Enjoy a day o or take a very light, short walk to help recovery.
3.4 12
BEGINNER
DAY
Monday
WORKOUT(S)
Cardio - power walk, easy jog, bike, etc.
INTENSITY
2
TIME
30 mins
RATIONALE
Burn calories and begin to develop your aerobic tness. Light weights and body weight movements help introduce you to the Ripped! Videos and let you perfect your form. Enjoy a day o or take a very light, short walk to help recovery. Heavier weights, a faster tempo and shorter rest periods increase the intensity of the workout to develop lean muscle mass and cardiovasular tness.
Tuesday
Get RIPPED!
3-4
60 mins
Wednesday
Thursday
5-6
60 mins
Friday
Cardio - power walk, easy jog, bike, etc. Cardio - power walk, easy jog, bike, etc.
30 mins
Saturday
30 mins
Burn calories and begin to develop your aerobic tness by picking up the tempo and the time slightly. Enjoy a day o or take a very light, short walk to help recovery.
4.6
DAY
Monday
WORKOUT(S)
Cardio - power walk, easy jog, bike, etc.
INTENSITY
2
TIME
15 mins
RATIONALE
Burn calories and begin to develop your aerobic tness. Light weights and body weight movements help introduce you to the Ripped! Videos and let you perfect your form. Burn calories and begin to develop your aerobic tness.
Tuesday
Get RIPPED!
3-4
60 mins
Wednesday
15 mins
Thursday
Enjoy a day o or take a very light, short walk to help recovery. Heavier weights, a faster tempo and shorter rest periods increase the intensity of the workout to develop lean muscle mass and cardiovasular tness. Burn calories and begin to develop your aerobic tness.
Friday
5-6
60 mins
Saturday
35 mins
3.1 13
DAY
Monday
WORKOUT(S)
Get RIPPED! And Chiseled
INTENSITY
7-8
TIME
60 mins
RATIONALE
Tax your muscles and feel the burn of lactic acid with this workout designed to develop more lean muscle mass to increase your toned look and metabolic rate. Aerobic exercise to help your body recover from the tougher days, burn calories, and enhance cadiovascular tness. Heavier weights and less reps to increase your strength gains. Aerobic exercise to help your body recover from the tougher days, burn calories, and enhance cadiovascular tness. High intensity cardio intervals are combined with weight exercises to increase your body's ability to burn fat. Pick up the pace and length of your aerobic work to maximize cardiovascular tness.
Tuesday
30 mins
Wednesday
6-7
60 mins
Thursday
30 mins
Friday
Get RIPPED!1000
8-9
60 mins
Saturday
45 mins
4.8
DAY
Monday
WORKOUT(S)
Get RIPPED! And Chiseled
INTENSITY
7-8
TIME
60 mins
RATIONALE
Tax your muscles and feel the burn of lactic acid with this workout designed to develop more lean muscle mass to increase your toned look and metabolic rate. Aerobic exercise to help your body recover from the tougher days, burn calories, and enhance cadiovascular tness. Heavier weights and less reps to increase your strength gains. Aerobic exercise to help your body recover from the tougher days, burn calories, and enhance cadiovascular tness. High intensity cardio intervals are combined with weight exercises to increase your body's ability to burn fat. Pick up the pace and length of your aerobic work to maximize cardiovascular tness.
Tuesday
35 mins
Wednesday
6-7
60 mins
Thursday
35 mins
Friday
Get RIPPED!1000
8-9
60 mins
Saturday
50 mins
5.0
14
INTERMEDIATE
DAY
Monday
WORKOUT(S)
Get RIPPED! To The Core
INTENSITY
6-7
TIME
60 mins
RATIONALE
Heavier weights and less reps to increase your strength gains. High intensity cardio intervals are combined with weight exercises to increase your body's ability to burn fat. Pick up the pace and length of your aerobic work to maximize cardiovascular tness. Tax your muscles and feel the burn of lactic acid with this workout designed to develop more lean muscle mass to increase your toned look and metabolic rate. High intensity cardio intervals are combined with weight exercises to increase your body's ability to burn fat. Pick up the pace and length of your aerobic work to maximize cardiovascular tness.
Tuesday
Get RIPPED!1000
8-9
60 mins
Wednesday
60 mins
Thursday
7-8
60 mins
Friday
Get RIPPED!1000
8-9
60 mins
Saturday
60 mins
6.0
DAY
Monday
WORKOUT(S)
Get RIPPED! And Chiseled
INTENSITY
7-8
TIME
60 mins
RATIONALE
Tax your muscles and feel the burn of lactic acid with this workout designed to develop more lean muscle mass to increase your toned look and metabolic rate. Aerobic exercise to help your body recover from the tougher days, burn calories, and enhance cadiovascular tness. Heavier weights and less reps to increase your strength gains. Aerobic exercise to help your body recover from the tougher days, burn calories, and enhance cadiovascular tness. High intensity cardio intervals are combined with weight exercises to increase your body's ability to burn fat. Aerobic exercise to help your body recover from the tougher days, burn calories, and enhance cadiovascular tness. Enjoy a day o or take a very light, short walk.
Tuesday
30 mins
Wednesday
6-7
60 mins
Thursday
30 mins
Friday
Get RIPPED!1000
8-9
60 mins
Saturday
30 mins
4.5
15
Videos Required: Get Extremely Ripped! , Get Extremely Ripped! 1000 and Get Ripped! 1000
WORKOUT(S)
Get Extremely RIPPED! Recovery cardio Cardio - run, bike, x-country ski etc. Get Extremely RIPPED! 1000 Recovery cardio
INTENSITY
9 - 10 2 4
TIME
60 mins 30 mins 75 mins
RATIONALE
A slightly higher intensity version of Ripped! 1000 with new functional moves. Easy cardio helps your body recovery from high intensity work. Moderate aerobic work to burn calories and enhance cardiovascular tness. Longer intervals with weights to maximize fat burning ability. Easy cardio helps your body recovery from high intensity work. A slightly higher intensity version of Ripped! 1000 with new functional moves. Easy cardio helps your body recovery from high intensity work. Moderate aerobic work to burn calories and enhance cardiovascular tness. High intensity cardio and weight exercises to increase your body's ability to burn fat. Easy cardio helps your body recovery from high intensity work. Take a well deserved .day o or go for a light, short walk.
Tuesday
Wednesday
9 - 10 2 9 - 10 2 4
Thursday
Get Extremely RIPPED! Recovery cardio Cardio - run, bike, x-country ski etc. Get RIPPED! 1000 Recovery cardio Day o or light walk
Friday
Saturday
8-9 2
60 mins 30 mins
8.5
DAY
Monday
WORKOUT(S)
Get Extremely RIPPED! Recovery cardio Cardio - run, bike, x-country ski etc. Get Extremely RIPPED! 1000 Recovery cardio
INTENSITY
9 - 10 2 4
TIME
60 mins 30 mins 90 mins
RATIONALE
A slightly higher intensity version of Ripped! 1000 with new functional moves. Easy cardio helps your body recovery from high intensity work. Moderate aerobic work to burn calories and enhance cardiovascular tness. Longer intervals with weights to maximize fat burning ability. Easy cardio helps your body recovery from high intensity work. A slightly higher intensity version of Ripped! 1000 with new functional moves. Easy cardio helps your body recovery from high intensity work. Moderate aerobic work to burn calories and enhance cardiovascular tness. High intensity cardio and weight exercises to increase your body's ability to burn fat. Easy cardio helps your body recovery from high intensity work. Take a well deserved .day o or go for a light, short walk.
Tuesday
Wednesday
9 - 10 2 9 - 10 2 4
Thursday
Friday
Cardio - run, bike, x-country ski etc. Get RIPPED! 1000 Recovery cardio
Saturday
8-9 2
60 mins 30 mins
9.0
16
ADVANCED
DAY
Monday
WORKOUT(S)
Get Extremely RIPPED! Recovery cardio Get Extremely RIPPED! 1000 Recovery cardio Cardio - run, bike, x-country ski etc. Get Extremely RIPPED! Recovery cardio Get Extremely RIPPED! 1000 Recovery cardio Cardio - run, bike, x-country ski etc. Get RIPPED! 1000 Recovery cardio
INTENSITY
9 - 10 2 9 - 10 2 4
TIME
60 mins 30 mins 60 mins 30 mins 105 mins
RATIONALE
A slightly higher intensity version of Ripped! 1000 with new functional moves. Easy cardio helps your body recovery from high intensity work. Longer intervals with weights to maximize fat burning ability. Easy cardio helps your body recovery from high intensity work. Moderate aerobic work to burn calories and enhance cardiovascular tness. A slightly higher intensity version of Ripped! 1000 with new functional moves. Easy cardio helps your body recovery from high intensity work. Longer intervals with weights to maximize fat burning ability. Easy cardio helps your body recovery from high intensity work. Moderate aerobic work to burn calories and enhance cardiovascular tness. High intensity cardio and weight exercises to increase your body's ability to burn fat. Easy cardio helps your body recovery from high intensity work.
Tuesday
Wednesday
Thursday
9 - 10 2 9 - 10 2 4
Friday
Saturday
8-9 2
60 mins 30 mins
11.0
DAY
Monday
WORKOUT(S)
Day o
INTENSITY
TIME
RATIONALE
You de nitely deserve a day o now!
Tuesday
8-9
60 mins
High intensity cardio and weight exercises to increase your body's ability to burn fat.
Wednesday
45 mins
Easy cardio helps your body recovery from high intensity work.
Thursday
Take a day o or help your body recover and regenerate by taking a light, short walk.
Friday
45 mins
Easy cardio helps your body recovery from high intensity work.
Saturday
8-9
60 mins
High intensity cardio and weight exercises to increase your body's ability to burn fat. Take a day o or help your body recover and regenerate by taking a light, short walk.
3.5
17
Cardio Chart
Sat.-
Sun.-
Sat.-
Sun.-
Sat.-
Sun.-
Sat.-
Sun.-
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