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Disclaimer................................................................................................................................................. 1 Preface ....................................................................................................................................................... 2 The Simple Truth ................................................................................................................................... 5 The Gyroscope......................................................................................................................................... 9 What the heck is a gyroscope? ..................................................................................................................... 9 Once the foundation is in place… .............................................................................................................. 10 Cardio ...................................................................................................................................................... 12 Weight Lifting ....................................................................................................................................... 14 Getting Started ................................................................................................................................................. 17 Some Basics ....................................................................................................................................................... 18 Workout Schedule .............................................................................................................................. 23 The Newbie Routine....................................................................................................................................... 24 The “Newbie Plus” Routine ......................................................................................................................... 26 The Exercises .................................................................................................................................................... 27 Older Trainees .................................................................................................................................................. 28 Building Inner Strength ................................................................................................................................ 28 How To Eat ............................................................................................................................................. 31 What to eat ......................................................................................................................................................... 34 What to buy ....................................................................................................................................................... 35 Making the Change ......................................................................................................................................... 41 Grocery Lists ..................................................................................................................................................... 42 Meal Plan ................................................................................................................................................ 47 Closing Words....................................................................................................................................... 63 Take a Continuing Action – More Resources ....................................................................................... 64 Appendix A: Breakfasts .................................................................................................................... 66 Breakfast Ingredients Needed ................................................................................................................... 67 Breakfast Meals ................................................................................................................................................ 68
Table of Contents
Written by Jason, edited by Darrin
This e-book is not meant to replace sound medical advice. If you have any questions or doubts whatsoever about your physical health, please consult a physician before beginning any exercise routine. Everything contained in this e-book assumes that you are healthy enough to exercise. It is your responsibility to make sure that you are able to handle physical activity and to use proper form with each exercise to avoid injury. Exercising carelessly can be dangerous. That’s what this e-book is written for, to help you get in shape and minimize the possibility of any injuries. If you respect your physical abilities and boundaries, learn correct form, and keep your head on straight, you’ll do just fine and should have no reason to worry. Further, this program works for people who truly have a motivation and will to succeed. If you’re willing to apply yourself and dedicate to doing some simple things that might be hard at first, you will see tremendous results with this program. If you make the commitment and stick to it, then the upcoming 90 days can be an amazing and life changing experience for you.
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This is what we call the law of diminishing returns. The truth is that making some simple changes in your life will take you 80% or more of the distance to where you want to be. then that is the best way to go. You can find plenty of resources that will tell you how to count every calorie you eat. If you can find the time to do these kinds of things. There are a lot of places out there that will try to teach you the perfect way of doing things. This e-book isn’t meant to be perfect. Preface There’s nothing wrong with trying to be perfect up to a point. How far you decide to go will be a personal decision for you to make. then more power to you. measure every ounce of milk you drink. In fact.for now. Ok. If your current diet and exercise routine gets a grade of a “C”. I’m going to purposely try to not be perfect. Shoot for an A. You will find that traveling the remaining 20% of the way to perfection can take just as much effort as the first 80% did. The purpose of this e-book is to help you go that first 80% of the way there. you wouldn’t need to read this e-book because you would already have the perfect body. After all. if being a perfectionist makes you work harder at achieving your goals.The truth is that making some simple changes in your life will take you 80% or more of the distance to where you want to be. But the problem is that most of us will never even start something that requires such a tremendous amount of attention to detail. Nobody’s perfect. the less you get out of the extra effort you put in. let’s start off with a moment of honesty. don’t try to jump to an A+ just yet. I’m going to making some recommendations that are simple and can be incorporated into the life of a normal human being who has responsibilities and a family. and analyze every bit of food you put in your mouth. Page 2 of 68 . The more effort you put into something. If you were already perfect.
Adjust it to meet your needs and your tastes. Just make sure you follow the rules as you adjust it. exactly what exercises to do. but just be sure to follow the rules set forth here. However. weight training. In addition. I’m going to make this process as easy on you as it can possibly be. You can adjust your workout days or the recipes to fit your personal tastes if you would like. I’m going to tell you exactly what steps you should take to get the 80% results you’re looking for.You won’t want to eat the same foods forever. I’ll tell you later in the book where to go for more advanced information on food. If you just follow the steps I give you and follow my exercise plan and food plan. You would have to spend many hours researching how to exercise. but you don’t have to. and cardio. and I’m even going to tell you everything you should eat over the next 3 months. I’m giving you a full grocery list that matches the recipes you’ll be eating. you’d better be thinking about these during the next three months. how to do them. you would have to plan grocery lists and learn about what foods to eat… but I’m taking away all the difficult planning that’s needed for your initial transformation. you will see a very noticeable change within 3 months. This program is a template that you can adjust. It gives you an easy diet to follow with weight training exercises that will work great for just about everybody out there. What You Can Expect The point is that I’m taking away the initial hurdles to help you jump into a healthy life and change your body type. so if you get tired of eating something once every two weeks as this program recommends. making these changes will give you an incredible improvement in the way you look and feel. add your own healthy recipes. If you’re not currently eating healthy food or getting good exercise. I’m going to tell you how to workout. You will have to invest the time to start learning what works best for you and how to adjust the cooking recommendations to fit you. Page 3 of 68 . You might not like everything I tell you to cook and eat.
You won’t want to eat the same foods forever. add your own healthy recipes. Page 4 of 68 .By making the world around you a better place.worldfitnessnetwork. and you can read more about staying in shape and using the gym at http://www. But you will have to learn and plan throughout this program so that these changes can stay with you for life.worldfitnessnetwork. By the time you finish this three-month program.com to get a copy. Your friends and family will notice the new look and energy you have. and go to our web site to learn more about exercise so you can make a life-long commitment to your health. You are free to make as many copies as you would like and give it to as many people as you wish as long as you do not change the content or alter its format in any way. This is just a solid beginning that you can use to reduce the difficult planning process that comes with getting in shape. I am personally committed to helping you achieve your exercise and fitness goals. so if you get tired of eating something once every two weeks as this program recommends. By making the world around you a better place. you create a better environment for yourself and everybody else around you. You will also need to help those around you. Follow the basic recommendations given in this e-book. e-mail it out to at least two of your friends or everybody on your e-mail list if you want to. I wish you the best of luck in the upcoming 3 months. you should understand by experience how to cook good foods and get good exercise. If you have received a copy of this e-book. you create a better environment for yourself and everybody else around you.com. The point is that you should give out more than you receive. That’s why this e-book is free – you should e-mail those around you and tell them to go to http://www. Just helping yourself is a selfish thing to do. There are a variety of places online that you can learn more about health and exercise for free.
one of those diets where you can only eat walnuts every 4th day at 2:00 in the afternoon.The Simple Truth Alright. Page 5 of 68 . you’ll have to avoid giving your body the nutrients needed to stay alive… Does any of this sound familiar? Alright. You’ll eat nothing but meat and vegetables for the rest of your life. The ‘lose weight fast’ or get ‘super ripped fast’ programs are trying to appeal to a natural desire that we all have inside of us. muscle. so I was being a little sarcastic above. Better yet. You know. It’s sad that there’s so much hype surrounding these kinds of ideas. Think how happy you’ll be when you step onto the weight scale to see that your body withered away by 10 pounds. you could go on one of those starvation diets for fat loss. but taking drastic measures to change your body type isn’t the best way to go. All you have to do is just be sure to not give your body the nutrients it needs to stay alive. and internal organs that you’ve lost! Whatever you do though. These diets and programs can give you a big change in a very short amount of time. water. These work pretty great too. Many diets that are popular these days will tell you that the secret to getting thin or building muscle is to take drastic measures or starve yourself to deprive your body of certain basic nutrients. What a sense of accomplishment you will feel when you realize that you don’t have to deal with those 10 pounds of fat. Or maybe you can start one of those diets that removes the entire base of the food pyramid right out of your diet and tells you to stop eating all grains. so you want to get in shape? Build some muscle or lose fat fast? I have a great idea for you! You can go out and get started on one of those crazy fad programs or diets out there.
and it’s everything you want and more. or machine that will make the whole process easy. think of going on a ten-mile hike. As technology continues to advance. Changing your body type does not come from a complicated solution that will make your life easy. It is the desire for instant gratification. our computers can do ever more things. For example. This is the first step.Changing your body type does not come from a complicated solution that will make your life easy. That’s how everything else seems to work. It’s no wonder we are so ready to believe that someone will come along with an amazing solution that makes it easy for us to get in shape. Here is the truth: In the advanced world we live in. It’s as if they have some sort of newly discovered science to show us. we have grown accustomed to having other people solve all of our problems for us. our televisions somehow become clearer. And that’s exactly how they present their “solutions” to us. The super diets and magical pills that are constantly popping up in the market do nothing more than try to tell you exactly what you want to hear. It’s your way. being healthy is usually nothing more than following a number of simple solutions that are not always easy to do. You have to realize that getting in shape will be simple. right away. our cars get better. You just put one foot in front of the other foot over and over until you’ve walked ten miles. We are all just waiting for someone else to do all the work and present us with some sort of breakthrough. Page 6 of 68 . but not easy. We want to hear about a complicated solution that makes being healthy very easy for us. Somebody out there does all the technical work to find some wonderful product that solves our troubles. Instead. special program. It’s a pretty simple thing.
this message has a great meaning. Why wouldn’t you be even more ready to do a simple thing?’ The king realized that the servant was right. burn some incense. Let me tell you a little story that represents each of us. but as you know. It doesn’t get much more simple than that. We have to have open minds and be willing to do the simple things that can be hard to do. and do five back flips. The message was to just go to the nearby river and wash 7 times. This king decided that he would take a trip over to the house of a wise man who was considered to be a great prophet. you would have done it. and dogs aren’t able to do complicated things. If he asked you to do some great thing. walking for ten miles probably takes a long time and isn’t an easy thing to do. Page 7 of 68 . There was a great king named Naaman in the ancient world who contracted a serious disease. I share this because it applies so closely to our health as well. he just asked you to do something really simple. Think about it. the sport of bodybuilding was in full bloom in the 1970’s. there’s a great point to the story that relates to what I’m trying to tell you… Of course. At each peak you’ll have to do a special chant. So the king went away angry. Then magical lightning will come out of heaven and you’ll be healed’. The king sent his servant in to the wise man’s house to speak with him and request a cure. and then he’d be cured.There is no special secret or great and marvelous thing that you have to do to look and feel good. What he wanted to hear was something like ‘Go and stand on top of the 7 highest peaks in the country. At some point his servant said to him ‘Hey. There’s a big difference between simple and easy. Now. and was cured of the disease. It doesn’t matter if you’re religious or not. this isn’t what the great king wanted to hear. How could that possibly be complicated? Even a dog could do it. He wanted to be given some sort of spectacular instruction. The wise man did not cure the king. There is no special secret or great and marvelous thing that you have to do to look and feel good. but instead sent the servant back with a message. He went to the river. It’s a biblical story with a great message. washed himself 7 times.
Let’s get started… But for some reason we are all still searching for a new and amazing answer that will solve all of our problems. The methods for becoming strong. and even more if we’re talking about just being thin. and you’ll never look back. muscular… and without the use of drugs. They’ve all been around for at least 30-40 years. Page 8 of 68 . thin. you will be on the road to looking and feeling great.Are you ready to learn about some simple things you can do that will change your life? If you can start incorporating some new habits into your daily routine. fit. Women were able to achieve amazing bodies in that time period as well.
It’s the same for every person regardless of whether you’re a man or a woman. We also need to have this balance in our lives if we are going to maintain our own form and symmetry. It has a perfect symmetry that helps to keep it balanced and moving. Of course. I’d like you to think about a gyroscope. What the heck is a gyroscope? I’m going to use this as a representation of your own physical fitness. It’s similar to a top. Part of the reason for this is the form and balance that is incorporated into a gyroscope. the top somehow balances on a point.The Gyroscope 1. A gyroscope is an instrument that can be used for a number of reasons. it topples. I’ll just say that the gyroscope manages to stay balanced on a point even if the weight of the gyroscope isn’t directly over the point. But it also includes the Page 9 of 68 . A gyroscope is an even more impressive toy to play with. and without getting into the science of what makes a gyroscope special. Maybe you had a top when you were a kid. but it is also can be a fun toy for kids. if the top doesn’t reach or certain speed or if it slows down… the top… well. and the rest you give your body. Inputs: Healthy eating / rest / mental discipline 2. Once you get the top moving at a certain speed. the water you drink. Weight training 3. The inputs are the things that you put in yourself. Cardiovascular fitness Getting into great shape and staying in shape for life will involve three basic elements. These 3 elements don’t change from person to person. The inputs that you give your body are what everything will rest on. The elements that you’ll need for an amazing body are: In order to properly envision each of these elements. It’s like a spinning top in a way. This means the food you eat.
In particular. For example take a look at the picture to the left. If this foundation isn’t in place.thoughts you think. If you ate all the rights foods in the right amounts. With the right outlook. either weights or cardio might be slightly more important than the other. You probably wouldn’t be overweight. no amount of weight training or cardio training will overcome a bad eating plan. You have cardio and weight training that you will have to pay attention to. The results you get from exercise will be powered by your mental attitude and will hinge on your eating and rest. got the right amount of rest. These are probably the most important of any of the factors you could possibly give your attention to. Doing Page 10 of 68 Depending on your current body type and your goals. This is the foundation that the other factors are supported by. and provided the right mental inputs. These both require you to regularly be up and moving and giving your body plenty of exercise. regularly eating junk food or at fast food restaurants will seriously hurt your foundation. then your body would be in decent shape. and the discipline to act on those approaches. remember in the beginning of this book when I said we’ll focus on the first 80% of getting in shape? Well. the books you read. within that 80% the most important thing is your mental attitude. drank plenty of water. The other two factors are your exercises. you will have the creativity to find the best approaches to eating and exercise. Unless you are in your 20s. Once the foundation is in place… This is what the “gyroscope” might look like for an overweight person. It leans to the left because too much fat is being stored on your body. the people you surround yourself with – the “mental” inputs. . just like the top or gyroscope has to keep moving to stay up. In fact. you can forget seeing any good results from your weight training or cardio.
Know your needs and adjust accordingly. You’ll have to make sure that you balance the cardio and weight training properly. So they need a slightly different emphasis on their training (and on their eating). on the other hand. As you lose your fat through good eating habits and cardio. lifting weights will also help you to do this. Skinny guys should check out programs dedicated to helping skinny guys pack on muscle.worldfitnessnetwork. you need more muscle. A great place for more info on this is our website: http://www. Doing cardio is good for your heart and lungs. you’ll need to lift weights to make sure that you’re not also losing muscle. but an extremely skinny person might find their muscular growth can be hindered by too much cardio. An overweight person has different (but not completely different) needs than a very thin person has. The point is that you should tailor any program based on your personal needs. might not need as much cardio to keep fat levels in check. And as you’ll learn.com . The thin person. cardio will help you to lower your body fat and keep it in check. But their gyroscope is imbalanced because the amount of muscle is too low.On the right hand side of the gyroscope. Page 11 of 68 .
30 minutes cardio. There are a number of ways that you can go about getting your cardio in. But for now. after a good 5 minute warm up. You can go out for a run. When you’re just getting started. it should be what you enjoy the most and is safest for you. The more advanced you get. it’s thirty minutes of weight training. Running has a higher amount of impact and might not be the best option for the knees and shins of heavier people. pedaling on an exercise bike. or the elliptical machine. For a beginner. Page 12 of 68 . So. the more you might to consider the timing of your cardio. you would go for about 1 minute at 90% or more of your maximum intensity. and then bam! You’re outta there. you do several intervals of high intensity cardio.Cardio You can choose between running outdoors (or on a treadmill). Whatever option you choose. when you do your cardio isn’t as important as the fact that you are doing your cardio. Give this a try if you can handle it. I enjoy using my whole body as I do cardio. go for a bike ride… and there are also a number of options available in most gyms. Basically. at least do something! HIIT – This stands for High Intensity Interval Training. Some people love to either swim or do the rowing machine. so choose your cardio method with your personal needs in mind. Going into the gym 6 days a week isn’t for everybody though.
HIIT is something you’ll have to work your way up to. use a maintenance level of 20-30 minutes to keep lean as you build muscle. If fat loss isn’t your initial goal. 20 minutes will work well for most people. slow the pace down to a light jog or a walk (if you’re running.com Page 13 of 68 . Need more info on balancing cardio with weight training? Visit http://www. non-HIIT cardio should be done for 30 minutes or up to 45 minutes for fat loss. As a general rule of thumb. and you shouldn’t go higher than thirty for HIIT. you’ll do just fine with regular cardio. Adjust that time to fit your needs.20 minutes will work well for most people. that is) for about 2 minutes before doing another minute of high intensity. and if building muscle is your primary goal. There’s not a lot that needs to be said about cardio. The standard cardio level for this introductory program is to do 30 minutes of cardio 3 times per week. but it continues to burn fat for a longer period of time after you finish. After one minute of high intensity.worldfitnessnetwork. The advantage of doing HIIT is that it not only burns fat while you exercise. but it’s pretty much a matter of just getting out and doing it. It’s important for your health. Repeat this cycle for several sets until you have been going for 20-30 minutes. and you shouldn’t go higher than thirty.
your body needs some form of resistance training to be in good shape. You absolutely must have a resistance program in place. How much muscle you want to have is entirely up to you to decide. our muscles were what helped us to survive. We had to move on our feet. Centuries ago. and for understandable reasons. Regardless of what your goal is. fat. woman. If we fail to use our muscles. Most people don’t want to become massively muscular. despite the fact that modern society emphasizes cardio and often useless “aerobics”. lift heavy objects… but no matter how much the world around us has changed. For most people. but don’t confuse losing fat with having a better body. over 60. If you don’t use them.Weight Lifting No matter what your preconceived notions might be. you will lose them. but we also strengthen our joints and reduce the pains that come with a weak body. most “weight loss” programs achieve higher rates of pounds lost because people on those programs lose muscle as well as fat. That’s why we have to continually give the muscles in our bodies the attention they deserve. young. Plus. hunt. Not only do we look much better with the right amount of muscle on our bodies. You might go from overweight to thin. Our bodies require us to continue these actions of moving and lifting objects in order to function correctly. skinny. whatever. Our bodies were designed for activities that use our muscles. they begin to decrease in size and wither away. Ever heard the phrase “use it or lose it”? This phrase is very true when applied to our muscles. it is even more important than cardio. It’s true only up to a point. Man. the design of our bodies has stayed the same. Do you really want to lose muscle? Page 14 of 68 Losing fat isn’t enough to shape your body to look the way you’ve always wanted. having a firm body always looks better than the skin-and-bones look. farm. middle-aged. .
Having healthy muscles on your body is not only good for your health. If you’re a woman. Failure to keep control and form when you lift can lead to injuries. You will have to make sure that you are lifting the weights correctly and under complete control. This is not the case. Women generally are suffering from all the pains of a lack of muscle on their bodies. You can read more about why women won’t get big while weight lifting by clicking here. weight lifting might not come as quickly at first. but it helps you to look and feel spectacular. If you’re a man. Women will not become big like man simply because they lack the testosterone that is necessary to make it happen. Women need to take care of their muscles and shape their bodies every bit as much as men do. No matter what you call it. While cardio might be as simple (but not easy) as putting one foot in front of the other. It’s something that every person needs. If you don’t have a spotter Page 15 of 68 . Some lifts will require you to have a spotter. Learning proper form will be very important as you learn how to weight train. such as bending over or lifting moderately heavy items. The fear should not be of gaining some muscle. Our discussion of weight lifting will take up more space than our discussion of cardio. Taking a well-rounded approach to physical health is not a guy thing. you can call it toned. you can call it ripped. This is simply because lifting weights requires more depth of understanding. or keeping the pedals on the bike moving. you won’t get there unless you put the time into building some strength. but not necessarily know how to do the bench press correctly. You may have known how to run or ride a bike for most of your life. These pains range from back pain to lack of energy to difficulty doing everyday chores. Some women seem to be afraid that lifting weights will make them big like a man. This is just as important for women as it is for men.
You should be in complete control of what happens and how the weight moves.
where you exercise, you’ll be best off using alternate exercises that don’t require a spotter until you gain experience and understand your limits. For example, instead of doing the regular bench press, do the dumbbell bench press. Do your squats inside the safety racks, etc. You won’t be tackled like you would be in American football, kicked like you might in soccer, or twist your ankle on a bad landing like you might in basketball. And your chances of getting punched in the face are far less than they would be if you were playing hockey.
With that having been said, I’d like to point out the fact that weight lifting is generally a very safe sport. Even though it is a form of very high-intensity exercise, you body mostly stays in one place.
You should be in complete control of what happens and how the weight moves. Because of this fact, weight training is one of the safest forms of exercise that you can consider… as long as you understand how to exercise properly and stay within your limits. Pushing your limits is good, but there is a big difference between pushing your limits and stepping outside of your limits. Know the difference.
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If you are overweight and losing your fat is the greatest priority, then you have all the more reason to maintain your muscle as you try to lose fat.
The first step to weight training is to understand what your goal is. Are you trying to build muscle and achieve a strong, muscular look, or are you trying to slim down and achieve that toned look?
If you are trying to become large and muscular, lifting weights is obviously going to be very important. What might not be so obvious is the fact that you must still lift weights as you try to lose your body fat. I’ll tell you very honestly that building lots of muscle and losing lots of fat is difficult to do at once. It’s hard to have huge gains in both areas at the same time. You can, however, build a lot of muscle and lose some fat, or lose fat as quickly as possible while increasing your lean body mass. These are great goals.
This happens because having more muscle increases your metabolic rate. Your muscles burn fat over the long term, while cardio burns fat only at the moment. If you were to lose some of your muscle while you lose weight (and this is very common), you would eventually hit a sticking point where it begins to become more difficult to lose fat. This is the plateau that many people hit in their weight loss journey. Your body can simply stop responding to all the weight loss measures that you are taking if you’re not careful. When your muscle base becomes too small, your body simply loses its ability to continue burning fat effectively.
If you are overweight and losing your fat is the greatest priority, then you have all the more reason to maintain your muscle as you try to lose fat. This is because building muscle and losing fat are actually complementary. Having more muscle on your body helps you to keep the fat down.
You will have to be sure to eat enough food to give your muscles the fuel they need for exercise and for growth. We’ll talk more about the eating part later, but remember for now that getting in shape the right way will require some weight training, whether you’re trying to build muscle or lose fat.
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Let’s get into some of the details that you will need to know as you start learning how to lift weights. You probably already have some idea of the notion that your muscles need resistance to help them grow. You may have seen people doing pushups to make their chest stronger, or pull-ups to make their arms stronger. The idea is that you lift weights and temporarily weaken your muscles. They are given a bit of a “shock”, if you will. When you’re done with your workout, your muscles try to recover from the shock you’ve given them in the gym. It’s after your workout, when your muscles are recovering, that they will grow.
This is the time that the inputs for your muscles become so important. Your muscles need protein (and carbs) immediately after a workout. Large quantities of water are necessary throughout the day, and sleep is the time that your muscles experience the most growth. You’re beginning to understand why these inputs are the base in our gyroscope analogy. You can work out as much as you want, but if you don’t get the right amounts of rest, food, protein, and water, you won’t make any gains whatsoever.
You will essentially have worked so hard just to break down your muscles, only to stop them from recovering. If you give them the proper inputs to recover, your muscles will then be strengthened above the level they were at before- but nothing happens without these inputs.
Not sure what reps and sets are? Click here to read how workouts work. This will explain some of the basic terminology that you will need to know in order to understand this program.
Once your muscles recover, they will become slightly stronger than they were before. With time, you will be able to add a little bit more weight or do a few more reps on each exercise.
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An example routine to start on after your first three months from this book. There are actually many ways that you can increase resistance progression. For now. by switching routines every 10 to 14 weeks. And after you have more experience. you should be able to increase the reps you do or the weight you are working with. This is how your muscles will grow. you’ll want to periodize your program. Page 19 of 68 . you will slowly increase the number of reps you do or the amount of weight you lift over time. Over time. is Full Body Attack. you should focus mostly on increasing either the weight you do or by doing one or two more reps on an exercise before increasing the weight. Your muscles slowly progress as the resistance is increased. which you can read about by clicking here. by Darrin. This is called resistance progression.Now that you know what reps and sets are.
These muscles make up several large groups on your body. This doesn’t mean that you will train each of the muscle groups equally.The next thing to understand is that your body has more than 600 different muscles. The muscle groups are as follows: Forearms Abdominals Quadriceps Deltoids Biceps Trapezius Deltoids Lats (Latissimus Dorsi) Triceps Buttocks Calves Spinal Erectors Lower Back / Hamstrings In order to see even progress from your workouts. you will have to make sure that you give each of these muscle groups the attention they deserve. Your muscles weren’t all created equally. Page 20 of 68 .
And while the picture above certainly shows a long list of muscles to keep track of. Your back and your legs are going to require a lot more of your time than your forearms are. Some muscles are much larger and much stronger than others. For example. you get an incredible workout that you couldn’t get any other way. you quickly discover that the two boards together are able to support more than 20 pounds without cracking.Because these exercises are so difficult and work so many muscle groups at a time. Let me give you a little example that will hopefully make sense. Page 21 of 68 . Let’s say we have a wooden board that is capable of supporting 10 pounds of weight before cracking. squats are probably the most intense lifting exercise you can do. but there’s more to it than that. When you actually place the weight on top of the boards. Synergy basically means that the whole is greater than the sum of its parts. Working several muscle groups together creates synergy. It makes sense that if you were to place a second wooden board on top of the first. or what I like to call YWWASWT exercises. you get an incredible workout that you couldn’t get any other way. hamstrings. These exercises are called compound movements. Because these exercises are so difficult and work so many muscle groups at a time. buttocks. the good news is that you are going to be able to use exercises that take care of several muscle groups at a time. Darrin has a slightly different take. In general. the more work it’s going to be able to handle. Nearly all of the remaining muscles of your body are also secondarily involved. Working more muscles at a single time is certainly more time efficient and gets you out of the gym faster. however. and calls them The Big 7. It might be as much as 30 pounds. and therefore is one of the best exercises. the two boards together would be able to support 20 pounds of weight. Squats are intense because they work so many muscle groups at the same time. and lower back erectors are heavily involved in this movement. the larger a muscle is. Your quadriceps.
Page 22 of 68 . there is a little secret that will help you start to love exercising. This is similar to what happens when you work several muscle groups together. they will love you back by giving you the body you’ve been looking for. You will develop your base of muscle more quickly than you ever could otherwise. The exercises that isolate a single muscle group should not be taking up the bulk of your workouts. you will actually love it. whether you are young or old. I should warn you ahead of time that you will hate doing the heavy lifts like the squat and the deadlift until you can learn to love them. They are the ticket to transforming your body. Yes. and buttocks separately. hamstrings.You will develop your base of muscle more quickly than you ever could otherwise. The compound movements truly are gold. Your metabolism will increase and you will speed up the fat burning process. Your body will increase its ability to produce muscle. Click here to read more about why you should focus on the compound movements. but it won’t be easy. If you feel that you are going to have trouble learning how to love exercise. Natural hormones will also be released throughout your body that enhance your physical abilities. and if you can learn to love them and do them properly. This is why the The Big 7 exercises should be the core of your workouts. male or female. lower back. The results that you get from doing squats are greater than if you were to train your quadriceps. Click here to read more.
2. 7. 5. or for more advanced lifters. and people who need to get in shape. check out The 6x6x6 Routine. But this is not designed to be your be-all-end-all routine. to give you a firm template that you can adjust at your own pace. This is the whole purpose of this exercise schedule. you will slowly add exercises and modify the newbie routine until it looks like the “newbie plus” routine. Workout Schedule 1. you can try Fat Burn Furnace. Build a base of muscle and strength as quickly as possible Lose fat through an increased metabolism Learn proper technique on the most important exercises Transition smoothly into an more evolved routine 6. 3. Over the course of the coming three months or longer. 4.This is the whole purpose of this exercise schedule. It is for people who have never touched a dumbbell. you should look into either the Full Body Attack program. after your first 3 months (or earlier if you have already been lifting before getting this book). Page 23 of 68 . If you are looking to really accelerate fat loss. In fact. to give you a firm template that you can adjust at your own pace. This routine will help you to do the following: See results by training 3 times per week Avoid overtraining Customize the routine as necessary Let’s get into the workout routine that you will be doing for the next 3 months. The newbie workout routine was designed to avoid being too intense for those who are new to the gym. The “newbie plus” routine involves more exercises overall and uses exercises which are more intense than those in the newbie routine.
The general rule for your exercises is that you should do 3 sets of 8-12 reps. So. followed again by a set or two of 6-8 reps at 60 pounds. On the next week. you might warm up with 40 pound dumbbells and do 12 reps. For example. however. do a light warm-up of 12 reps to get started. do a light warm-up of 12 reps to get started. and Day 2 on Wednesday. Your calves should probably get 15 reps. All the muscle Page 24 of 68 . you would work day 1 on Monday and Friday. “This doesn’t seem like much. but you may choose to go down to 6 reps on many of the heavier exercises. This means you’ll do each workout 3 times in two weeks in the following pattern: 1/2/1 followed by 2/1/2 on the next week. say 45 seconds for newbies. Schedule: The only exceptions to this general rule are your calves and your abs. This routine starts by alternating between day 1 and day 2. and day 1 on Wednesday. Each working set should then have progressively more weight and less reps. you alternate and do day 2 on Monday and Friday. then back to 1/2/1… Sets & Reps: For each muscle group. This is generally the optimal range for stimulating growth in your muscles.Here is the newbie exercise routine: Day 1 Squats Romanian Deadlifts Dumbbell Shoulder Press Planks The Newbie Routine Day 2 Deadlifts Bench Press Bent Over Bar Rows Chin-ups or Lat Pulldowns For each muscle group.” you say. “What a second. followed by 8-10 reps at 50 pounds. if you’re doing the dumbbell bench press. while an exercise like planks involves time.
And you’ll fail too. Once you’re able to do 2 more reps.magazines tell me to do 5 sets of curls. Don’t worry. Now. increase the weight a bit and drop the reps back down to 6 on your heaviest set. what about the weight to use? If you are able to do 12 reps on your heavy set. then I’ve failed. and your squats and deadlifts should leave you especially drained once you’ve worked up to heavy weights. These should be difficult! As a newbie. You are just starting out. Repeat after me: “I will follow this program and stick with it for the full 3 months. And after a few months you can expand your program to something more advanced. you’re probably not lifting enough weight. keep the volume low and stick with it. 5 sets of bench press. meaning you go to the point where you can’t go another rep further. stay at the same weight until your heavy set gets up to 8 reps or so.” If you’re barely getting 5-6 reps on your heaviest set. you should be feeling a sense of accomplishment when you fail! Rest intervals: Try to allow approximately one minute’s rest between each set. just a guideline. remember? You’re still a newbie. For the first time in your life. relax. 5 sets of…” Ok. I want to make sure you stick with this and if you blast the hell out of your muscles and are too sore to get your butt to the gym every scheduled workout day. This is not a rule for all exercises. Time required: Total weight lifting time for the beginner routine is approximately 30 Page 25 of 68 . you should be taking your sets to near failure. But for now. You should feel tired at the end of your workout. After a few weeks we’ll add some exercises. You’ll obviously need a little more recovery time after a set of deadlifts than you will after a set of calf raises.
Remember that these exercises are very safe if you do them correctly. For most of you. This assumes that you do 3 sets of each exercise with a one minute break in between. But it’s ok to wait a few more weeks. Have you worked out consistently for the past 4 weeks.minutes. this will be ready after the first month. Start with a light weight and be sure to squat properly and do your deadlifts with perfect form. however. (See the links below. Since there are 4 total exercises. and your squats and deadlifts should leave you especially drained once you’ve worked up to heavy weights. then you can’t add more exercises yet! As you do add exercises. right? Be very careful with squats and deadlifts. you can hurt your back and suffer other injuries. without missing a workout? Then you get to add exercises to your routine (if you feel like you have the energy and strength to do so). That’s not a lot to ask. Day 1 Day 2 Squats Romanian Deadlifts Dumbbell Shoulder Press Dips Side Laterals Planks Deadlifts Bench Press Bent Over Bar Rows Lunges Chin-ups or Lat Pulldowns Standing Calf Raises The “Newbie Plus” Routine Page 26 of 68 . But if you haven’t done 3 workouts a week for the past 4 weeks. your routine should begin to evolve into the following “newbie plus” routine.) If you’re not careful with these two exercises. You should feel tired at the end of your workout. that means you’ll have a total of 12 sets to do.
You can find complete explanations on each of these exercises by clicking on the following links: 1. Close Grip Bench Press 12. 5. Explanations on how to do each exercise (plus a few extras): Squats 2. 7. Lunges Romanian Deadlifts Standing Calf Raises Seated Calf Raises Dumbbell Shoulder Press Side Laterals Crunches Deadlifts The Exercises 10. then do the close grip bench press until you’re ready for dips. do it right after your workout. 6. 9. Lat Pulldowns (Front Variation) 16. Dips 14. 4. Incline DB Bench Press 13. 8. Bent Over Bar Rows 15. cardio can be done at the time that fits your schedule the best. 3. Bench Press 11. Your “newbie plus” routine shouldn’t take much longer than 45 minutes each time you go to the gym. It’s better for you to workout hard than to workout long – so get ready and go hard each time. Dumbbell Bicep Curls If you can’t do 6-8 dips. The most important thing is that you just get it in. Page 27 of 68 . If it fits best right after your workout. Cardio: As mentioned earlier in this program.
These are the physical outcomes. I hope this helps make the case that even the elderly need some form of resistance training. you will find that you are being strengthened in more ways than just one. Contact your doctor before beginning. They will find that their joints.Strength training has been shown to be effective for older trainees as well. you are building the will and dedication to succeed in anything that you pursue. Contrary to what you might believe. As you grow and progress in strength. Bone density will increase for all people. you will find yourself more capable of accomplishing your goals in life. which are the most common reasons for being put in nursing homes. joints. As you press hard with your last set of squats. Building Inner Strength With every difficult exercise that you face. bones. including the wrists and knees. run your last mile. As your mind and discipline develop. and helps to prevent sarcopenia (the loss of muscle mass as you age). but the greatest reward that you receive may be the strength you build within. This inner strength is the most important type of strength that you will ever develop. developing stronger muscles. and resist foods that harm your body. especially those with age. It is this strength that will flow through to every aspect of your life. and start with a light weight and go at an easy pace that you can handle. Older Trainees This helps to prevent a decline in bone density that leads to frailty and bone fractures. will become stronger. Page 28 of 68 . you are training your soul to endure the challenges of life. and having greater physical endurance aren’t the best rewards of strength training.
The body cannot be strengthened without the mind. Without these types of challenges in life. While those around you might choose to spend another hour watching their favorite program on TV. Notice that I did not call it Three Months to a New Body. Page 29 of 68 . The second title would be a gross understatement about what you should accomplish in the next 3 months. The health of each aspect of your life is dependent on the health of the others. Character is built just as strongly as the body is as we press ourselves to achieve new levels of physical accomplishment. This is because the mental. Remember the analogy of the gyroscope that we talked about earlier? Your weight training and cardio are supported by the inputs you give your body. You need to eat properly. no human being would ever be able to rise higher than another. Other inputs into your body are the thoughts you put into your brain. That is why I believe that the word “bodybuilding” so poorly describes the act of strengthening your muscles. The outstanding body that you develop is only an outward display of the inner strength that you have created. And it’s these challenges that we need to learn to embrace in life if we are to fulfill our potential. Thus the process of transforming your body becomes every bit as much a personal journey as it is a physical one. The word bodybuilding only tells half of the story of what is achieved. drink lots of water and get the right amounts of rest. and spiritual elements are inseparably connected. physical. remember that you are strengthening so much more than your muscles.The body cannot be strengthened without the mind. you will be choosing to create a stronger person within. You will also notice that the title of this program is Three Months to a New You. You are creating a new you. When you pick up the weights in the gym.
Getting enough rest is also a top priority. so I’m not going to spend a lot of time on it here. But if you’re like most people. getting your rest and water are extremely easy to do as long as you can make sure that you’re getting the right amounts at the right times. You can learn more about how to give your muscles the right amount of rest by clicking here. getting your rest and water are extremely easy to do as long as you can make sure that you’re getting the right amounts at the right times.Fortunately. it doesn’t take a terribly intelligent person to figure out how to drink water or how to fall asleep. Fortunately. not in the gym. They grow outside the gym. You’ll want to keep a steady a flow of water coming into your body throughout the day. These factors are absolutely necessary. That doesn’t make it any less important. You can read about a few tips that will help you hydrate your body by clicking here. While cooking good and healthy food can be harder. Getting enough rest and drinking lots of water are things that I’m just going to assume you already know how to do. Page 30 of 68 . Most of us can handle that part. And your muscles will generally need days of rest after a workout before you work the same muscle group again. That’s what we’re going to discuss next. you will probably need a little bit more help figuring out what types of food to eat and how to make these foods. You might find that you need a little extra sleep once you start working out regularly. Eight hours of sleep is standard for most people but the key is to listen to your body.
But you’re probably not going for days and days without food. it saves it as fat. The importance of eating should be an extremely obvious thing. I’d better save up as much as I can’. It’s not obvious for everybody. And that’s exactly what your body does. This kind of thinking is surprisingly common. Your body basically says ‘Hey. not eating enough food can make you fat. then it’s a good thing. If you only eat small amounts of food or skip meals. your body starts to learn that it’s not going to get all the nourishment that it needs. our bodies are smarter than we are. Feed The Muscle. Instead.and please don’t go through extreme starvation to overcome this… we will be discussing better methods here. Giving your body the right amount of food is what keeps you in shape and helps prevent you from getting fat. If that statement sounds obvious to the point of stupidity. I’d like to take a moment to talk about the importance of eating. Tom devotes over 300 pages on the topic. The point is that your body is smarter than you might think.How To Eat Before we get going too far on what to eat. One of the best books on this topic is Tom Venuto’s Burn The Fat. you’re giving yourself just enough food so that your body can store it all away as fat . I’d like to take a moment to dispel these types of myths. it looks like this is all the food I’m going to get for I while. What would you do if you lived in place that Page 31 of 68 . people who endure extreme starvation become very unhealthily thin. If you only eat small amounts of food or skip meals. your body starts to learn that it’s not going to get all the nourishment that it needs. Think about it for a moment. While I’ll give you some insight here. Many times. Yes.. Certainly. You may have encountered people throughout your life who believe that the secret to getting in shape or looking good is to cut back the food you eat and ignore the hunger pains until you lose weight. You can order it here.
If you eat dinner at around 6:00 pm each day. So for example. Each day is 24 hours long. let’s say that your one of those people that always skips breakfast. But you don’t want to lose muscle. it takes all the food it can get and stores it in your body’s “basement” (use your imagination here). You’re not eating enough food overall Same thing happens with your body. you would take all the food you could get your hands on and store it all in your basement. These factors combine and your body starts to burn less and less fat over Page 32 of 68 . We talked earlier about how muscle burns fat even when it’s at rest and helps you to keep the fat off. you also have less muscle which means that your body is burning even less fat overall. This starvation mode comes for three primary reasons: 2. but you if you eat only lunch and dinner. you eventually reach the point where the survival instinct kicks in and you eat everything in sight. and the next time you eat is lunch at 12:00 the next day… then you will be going 18 hours without food on a daily basis. You are eating 100% of your food within 25% of the time. then you consume all of your food within a 6 hour period. 3. Six hours is only 25% of the day. then your body will hang on to some of its fat and you’re going to lose some of your lean body mass (muscle) as your body burns that instead of fat. Or maybe think of it this way. You’re skipping meals or eating one huge meal each day As this nasty process continues. So on top of the fact that your body has gone into starvation mode and is saving up for the regular famines. This will starve your body.frequently experienced food shortages? If you knew that you weren’t going to be able to get food for a while. You eat all the time but the junk food you eat does not nourish your body 1. If it sees a food shortage coming. If you’re eating all of your food within 25% of the day.
time. Click here to read more about how this happens and about how to speed up your metabolism. This is also necessary because your body does not store protein. Again. the fat burning is so slow that you pack on all the weight you lost and then some. As your body burns less and less fat. All of these facts combined should lead us to conclude that breakfast is a very important meal. The answer is to keep the right amount of muscle on your body. The hunger pain that you feel is merely your stomach sharing its displeasure with your brain. All you do is make yourself fatter then when you started. Start eating in the morning and you’ll find yourself hungry in the mornings. Your body and muscles both need proteins. Click here to learn why you need protein every three hours. your only option to keep losing weight is to starve yourself even more. If you’re going to keep your muscle and avoid starvation mode. If you are never hungry in the morning. you’ll need to eat frequently and in the right amounts. But when you do. This is what happens to people that can’t stay on their starvation diets forever. Your body does this on purpose… your stomach hates starvation. they gain all the weight back and more since their metabolism has slowed down. you have to give in and start eating again. you eventually reach the point where the survival instinct kicks in and you eat everything in sight. So let’s talk about something you can do long-term. At some point. it’s only because you never eat in the morning. Five or six moderate meals a day is the answer. This is where the whole idea of eating six meals a day comes from. As this nasty process continues. your body is very smart and often adapts to the situations you put it in. and so it’s best to keep protein in your system throughout the day. Five or six moderate meals a day is the answer. Page 33 of 68 . Your body does best when it is given a constant flow of nutrients instead of the up-anddown roller coaster that makes you fat.
Eating breakfast and meals throughout the day is what keeps your metabolism moving so that you can burn fat efficiently. but I’m going to simplify it as much as possible. rice. not nutrition. the people who live in Asia are living proof of this.it’s just an explanation that’s meant to take you most of the way to where you need to go. Probably the biggest reason that fast food restaurants do so well is because we simply don’t know what to cook or we don’t have the time. The most important thing to realize about preparing healthy food is that nutrition almost never comes in a box or put together. That’s why it’s so hard for us to buy healthy food. This isn’t meant to be a full essay about food . I lived over there for two years and have witnessed skinny little people who don’t exercise at all eat like this every day. they eat carbs (rice) with most meals and don’t get fat. these people eat a full meal. First thing in the morning. and vegetables right out of bed – and yes. This subject can get very complicated. Their primary offering is convenience. In fact.. You must always remember that fast food restaurants are not actually in the business of selling you food per se. remember what you are purchasing. These are meant to be convenient. and the Page 34 of 68 . Instead. you have to get the chicken from one place. These are not meant to be good for you.Probably the biggest reason that fast food restaurants do so well is because we simply don’t know what to cook or we don’t have the time. believe them. When you go to the grocery store and you see a frozen dinner or microwavable food. What to eat Changing your body type will require a little bit of learning about what types of foods you should eat. A healthy pasta salad is nowhere to be found on the shelves of the supermarket. the veggies from the produce section. Some Asian cultures tend to have very low fat levels even though they eat lots of breakfast. Meat. If you don’t believe me.
pasta from the shelves… you have to plan ahead and find the pieces throughout the store. This is where you will find the fresh produce. You will be offered these things at work and in social situations even if you never buy them. What to buy As a general rule. The nutrition has been removed from these and they will help you to get fat. Many of the best foods in most grocery stores are often around the edges of the grocery store. Don’t ever buy junk food or sweets or soda. lean meats. Instead. You buy the healthy pieces from all over the grocery store and combine the healthy pieces into a healthy meal. and dairy products. avoid carbs that are white. The very moment that you start purchasing food for convenience is usually the moment that you stop purchasing nutrition. These are the right ingredients to buy and put together to make healthy food. You don’t have to stop eating pasta because it’s a refined carbohydrate. Your best bet is to buy whole grain breads and pastas. Resist these as much as possible. We are lucky that we can improve our health by just making a few adjustments to the types and amounts of food we eat. or anything made from sugar such as cookies and cakes should be avoided. Page 35 of 68 . but this is actually a great thing. but try to keep it down. Anything made with white flour such as white bread and crackers.As a general rule. You might feel like a health freak by always trying to buy the foods that say ‘whole grain’. Be careful of the many wheat breads that are simply white bread with food coloring in them. Buy brown rice or wild rice instead of white or instant rice. buy the whole grain pasta that is healthier and eat the correct portions. A little bit here and there won’t kill you. avoid carbs that are white. This is how you make healthy food.
Feed The Muscle.In general. In general. a great book that talks about how to choose the right foods in The Truth About Six Pack Abs.. A slight calorie surplus – combined with the right weight training program – will build muscle without adding much fat. Remember. beans. and whole foods will nourish and strengthen your body. fruits. if you are trying to gain muscle. vegetables. vegetables. your portions will be larger but you want to only have a slight excess of calories.) with each meal. This book would become hundreds of pages long if I were to talk about all the types of food you should eat and why you should eat them. you’ll want to consume a variety of meats. you will get fat. legumes. grains. In addition to Burn The Fat. (Spoiler – the “truth” is that your diet is the main factor for getting lean enough to see your abs!) I’m going to give you a food schedule with a full grocery list of the foods you should buy. brown rice. Watching your portions sizes is probably one of the most important factors to keeping your body on track. Stay close to this rule as best as you can. But eat too much and you’ll build Page 36 of 68 . carbohydrate. You should use the next three months to learn more about good and bad foods. nuts. and get a portion of vegetable with the majority of your meals. just cooking the meals you are given in this program and learning through example will give you a pretty good idea of how to eat. not a huge excess. Try to get a portion of protein and complex carbohydrate (whole grain pasta. beans.and I’m repeating myself on purpose here . before human processing was involved. The standard advice in the nutritional world is that a portion is usually going to be about the size of the palm of your hand or your clenched fist. you’ll want to consume a variety of meats. seafood. Of course.the typical meal will have 3 small portions that are each about the size of your palm. etc. Again . etc. legumes. so I’ll just say that you should look for foods that are closest to the way they are naturally. etc. In fact. grains. and adjust it only as needed to fit your needs. If you eat too much of anything. nuts. wholesome is derived from the word ‘whole’. You should have a portion of protein. seafood. Eating too much healthy food will also make you fat. and vegetable together as often as possible. fruits.
My realistic alternative is not to tell you to drink meal replacement shakes for 2-3 meals a day. so make a plan to do this. I’m going to have you cook three meals a day and divide each of these meals into halves. You can use meal replacements and protein shakes from time to time as a matter of convenience and/or around your workouts. Page 37 of 68 . Carbohydrates are included in this program because they are necessary for your body to get the energy it needs. Eating too many calories is what makes you fat. However. If you want to do things the perfect way. Meal replacement shakes should not become half of your daily food intake. I am a realist and know perfectly well that you do not have time to be in the kitchen cooking all day long. As we discussed earlier. you won’t get fat. It’s better to have a protein shake than to skip a meal altogether. but helps you to improve your portion sizes and your meal times. You should also try to eat a piece of fruit or two each day.muscle and fat. Burn The Fat. So for example. if you are really skinny. cover it up. Contrary to what others will tell you. I’m not going to include the fruit in your meal plan because you can choose your favorite fruit and because fruit requires no cooking. you certainly can cook six separate meals throughout the day. your lunch that you cook should be big enough to cover 2 out of your six meals in a day. but I’m going to try to give you a realistic alternative. and then eat the rest at 3:30. Again. carbohydrates do not make you fat. but the best solution is to eat real food the way your body was designed to eat it. This leaves you with the same amount of preparation as for three meals. but the best solution is to eat real food the way your body was designed to eat it. and if you eat the right kinds in the right amounts. you should be eating six moderately sized meals a day. You’ll eat half at perhaps 12:30. You can easily buy the fruits you like and eat one or two a day. either in the morning or afternoon. It’s better to have a protein shake than to skip a meal altogether. you will like want to eat far more than you think you need to eat. Your body needs carbohydrates (especially if you want to build muscle). Feed The Muscle has all the guidance you need.
Lunch 4. By having a different protein source for your afternoon and evening meals. but it can work quite well. Just eating six meals a Page 38 of 68 . 8:45 pm.for now and adjust this schedule as needed to fit your day.Snack (piece of fruit w/ yogurt. your meal plan might look something like this: You don’t have to be 100% perfect when you’re doing this. You will prepare your food twice a day.If you have a job.Breakfast 3. Dinner Lunch Chicken Day 1 Day 1 Beef Chicken Salmon Day 2 Day 2 Salmon Turkey Day 3 Day 3 This helps you get your protein from multiple sources each day. get your mid-afternoon meal as a quick break.for now and adjust this schedule as needed to fit your day. 9:45 am. At dinner time. All it takes is a quick re-heat and you’re ready to go. This program is designed so that your dinner and lunch will use similar ingredients so that they are easier to cook together. in the morning and at night.Dinner 6. this isn’t the “perfect” way of doing things. 6:00 pm.) Since you’re eating six meals in a day. you’ll be able to give yourself more variety.Lunch 5. For example. your lunches and dinners may look something like this. Shoot for an A. It shouldn’t take much more than 10-15 minutes to get this meal in. 12:15 pm. Shoot for an A. etc. you’ll cook enough food for your two evening meals and also prepare your lunch for the next day. 7:00 am. and you’ll be able to cook lunches and dinners at the same time with similar ingredients. You don’t have to be 100% perfect when you’re doing this. 1.Dinner 2. 3:00 pm. Again.
reduce your carbs or total food intake by about 15% and then reevaluate in a few weeks… don’t reduce more than 20% at a time or you could send your body into the fat-saving survival mode. Since restaurants tend to give you way more food than you should eat. Eating Out – Cooking your own food is by far the best way to go. This could be all the change you need to make if you’ve been overeating. start with the initial portion recommendations and see how your body responds after several weeks. Your stomach will tell you when you need more food. If your primary goal is to lose fat while maintaining muscle through weight training. If you’re overeating. just try to follow the rules and choose healthy foods to eat. Your stomach will tell you when you need more food. And don’t be afraid to make special requests. Eat more food than the recommended portions if you still feel hungry and if you’re having trouble growing. separate out your portions before you start eating and take the rest of the food home with you for another meal.sometimes your needs will be more or less than a portion with each meal. there’s no healthy way for you to undo the overeating you just did. If you need to. Try your best to never miss a meal. Page 39 of 68 . Building muscle will require a calorie surplus. and you won’t have to force it. When you do go out to a restaurant. Bring your food with you in a container. like ordering the chicken without the fatty sauce… These eating recommendations will help you avoid putting your body into a Stopping your meal earlier than you think you should is usually better for most people who are trying to lose fat. however. Divide up your lunches and dinners into two meals before you eat them so that you can be sure you’re eating the right amounts. and you should do this for the majority of your meals.day is more important than eating at the exact time you have scheduled. and you won’t have to force it. you can easily eat more if you’re still hungry 15 minutes later. Also remember that this is not an exact science . Since you are bringing your food with you each day.
For most people out there. You might only lose 1 a week. and cardio that will help you to achieve the body you desire. most people can have amazing changes in their body type in just 90 days. but no safe and durable program is going to undo years and years of poor diet and exercise in weeks. With that having been said. Losing more than that usually means that you are losing lean body mass or sending your body into starvation mode. well-proportioned meals. People who tell you higher numbers than this are putting you on programs that cause you to lose more than just fat. Let me repeat: you need to accept the fact that two pounds is probably the most fat you can reasonably expect to lose in a week – unless you are terribly out of shape. or lose up to 24 pounds of fat in 90 days. losing two pounds of fat per week is the most that you will be able to lose healthily. So stick with it! Page 40 of 68 . but to lose fat and build muscle. Set your goals and aim high. losing two pounds of fat per week is the most that you will be able to lose healthily. If you lose fat and replace it with heavier muscle. the food you eat will be used to feed the muscles on your body. As you maintain your muscle levels through strength training. Both of these will make your fat loss stop at a point. Don’t weigh yourself all the time because the weight scale lies. It is this combination of frequent. Losing 100 pounds will be a 1-year project. you won’t lose a ton of weight.situation where it needs to store everything you eat as fat. But then again. The muscles on your body will then help you to keep your fat levels low. but you can gain 20 pounds of muscle (I’ve done it). You’ll see great results by the end of this program. Think about how long it took you to get fat – most likely it’s been years. Your goal is not just to lose weight or gain weight. do you really care how much you weigh if you look amazing and people’s heads are turning? For most people out there. proper strength training. These are significant changes that other people will notice.
but your body will figure out how to adapt and start becoming healthier with time. You’ll probably be lost in the grocery store and your first purchase will cost much more money than usual since you are investing in things like oil.. Making these adjustments in your life will be similar. Miracle Whip isn’t necessarily healthy. The eating recommendations aren’t meant to be perfect. Think of a rocket that is being blasted off into space. So frozen chicken breasts and frozen vegetables will be on the grocery list. etc. The best part is that you don’t have to worry about frozen foods going bad so fast. Once the rocket has speed. but once you get up to speed. spices. Food should be something that we enjoy. It will be tough at first. Also remember that your metabolism will have to go through an adjustment phase. it will become much easier to maintain. Making the Change Your first time buying groceries will be tough too. If you’re used to eating junk food and twinkies. Page 41 of 68 . salt & pepper.yes. you will experience something similar to a withdrawal if you’re used to eating lots of sugar. Getting the rocket off the ground and flying is what takes up 90% of the rocket’s fuel. but foods don’t lose their nutrition when they are frozen either. These items will bring you some convenience with nutrition. your body is probably very used to your old lifestyle and will even go through withdrawals as you adjust . sauces. Feel free to buy all fresh veggies and chop them if you prefer. but a little bit for flavor will help you to eat your sandwich.Also remember that your metabolism will have to go through an adjustment phase. Frozen foods aren’t as good as fresh foods. Real food might feel heavy at first. it’s easy to keep going and maintain that speed.
change this template to fit your needs. or salmon… then you just plain don’t like to eat the food that your body needs to be healthy. You need vegetables with as many meals as possible. lettuce. This program will give you two full weeks of lunches and dinners. broccoli. Caution: If you don’t like to eat things like peas. These are designed for people who are pressed for time and who need some help with cooking delicious food that’s healthy. lettuce. So don’t freak out when you see the bill – it will be smaller in the remaining weeks. tomatoes. These contact grills usually do a great job of cooking frozen chicken breasts without having to thaw them. You’ll become faster with cooking over time as you learn to multi-task. tomatoes. You don’t have to eat only these things if you don’t want. such as buying devices like vegetable choppers and the Foreman contact-cooking grill. You’ll have to do this at some point. I just put the frozen chicken breast in and within 10 minutes I have chicken to eat. broccoli. I find this to be very convenient. I recognize that a 250 pound man will need to Grocery Lists Page 42 of 68 . Learn to love the food that your body needs. Repeat the menu every two weeks for the next three months. You might prepare other foods and occasionally stir your vegetables as they fry… but it will get easier with time. In the following grocery list. If eating something every two weeks is too much. throw in your own healthy recipes. Don’t cut out all the vegetables because you don’t like them. you’ll have to pay your dues in the kitchen.If you don’t like to eat things like peas. If you don’t like something on the list. Your first week will be your biggest shopping week. Caution #2: These recipes weren’t meant to impress any master chefs. or salmon… then you just plain don’t like to eat the food that your body needs to be healthy. I also recommend other timesaving measures. Just like paying your dues in the gym.
If a certain item requires you to think about your portions. So. Here’s your grocery list for week 1: (1) Potato 2 Onions Mushrooms Romaine Lettuce Sprouts Broccoli 2-3 Green Bell Peppers Baby Carrots Salad Mix 1 Zucchini (1) Sweet Potato (3) Red Potato 1-2 Red Bell Peppers 1 Cucumber 2 Tomatoes (2) Turkey Sandwich Meat Frozen Shrimp Frozen Peas Frozen Chicken Breast Ground Beef (1) Fish Fillet (1) Turkey Breast (2) Lean Steak Whole Grain Penne Pasta Tortilla Chips Eggs Whole Wheat Tortillas Whole Grain Bread Colby Monterey Jack Cheese Canned Tuna Whole Grain Spaghetti Brown Rice Light Butter Page 43 of 68 . see the appendix. This (1) tells you that you will cook potato one time for dinner. Note: For breakfasts.eat twice as much as a 125 pound woman. the first item on the list is a potato (1). for example. Since you are dividing your dinners into two small meals that each have one portion. that means you’ll need to buy two portions of potato. I’ve told you how many meals it will be used for by placing it in parenthesis (1).
apple Kebab Skewer Sticks Minced Garlic Extra Virgin Olive Oil Italian Dressing Italian Stewed Tomatoes Sugar Before you have a heart attack. Your average grocery bill will average somewhere around $40-50 a week after the first week.Milk Spaghetti Sauce Gravy Honey Parmesan Cheese Ground Ginger Pesto Sauce Mustard Sweet Pickle Relish A1 Steak Sauce Lemon Juice Blackened Seasoning Soy Sauce Salt & Black Pepper Salsa Parsley Flakes Miracle Whip Ground Cumin The total cost for your first trip to the grocery store can run anywhere from $125-175 based on where you live. Buying a large bottle of olive oil will cost more than a smaller bottle. Crushed Pine. local store discounts. there will be some up-front costs. and how much of each item you decide to buy. but you will get a better value. when you are reading this. Page 44 of 68 . realize that you will not be spending this much money every week. Like anything else that you get into. Cooking your own meals will be both cheaper and healthier than eating out every day. A large portion of your first grocery bill will go to sauces and other items that will last you a long time.
It cooks frozen chicken breasts. Contact Grill: Many of our recipes use a contact cooking grill like the George Foreman contact cooking grill. Make this investment for your health.especially on sandwiches. The boil-in-a-bag version can save time. Olive Oil: This is more expensive than other oils. Thaw in the microwave. It’s healthier. Here are a few quick shopping and cooking tips: Turkey Breast: Most grocery stores will carry some sort of turkey breast in the meat section. beef. and salmon just great. and I personally enjoy eating it more .Romaine Lettuce: This lasts much longer in the refrigerator than regular lettuce. Brown Rice: Don’t buy the instant rice. Regular rice is also easy to cook. I purchased the Hamilton-Beach brand with adjustable heat settings. Ground Beef: You can buy the 5 pound size and freeze it in a plastic bag. Page 45 of 68 .
salad.it’s only a matter of time and adjustment. cheese. it’s really just a matter of some small planning for your upcoming meals and keeping your main ingredients stocked. tomatoes. If this is your first time and you have to literally buy everything on the first grocery list. You’ll crave the healthy foods that nourish your body . shrimp. Just take a moment and look at the next week’s grocery list ahead of time and see what you need to re-stock. lettuce. you might find that junk food has lost its appeal. Page 46 of 68 . chicken.Here’s your grocery list for week 2: (1) Fresh Green Beans (4) Stir Fry Steak Strips Chili Powder Black Beans (2) Salmon Whole Wheat Pita Bread Canned Corn Pretty simple this time around. turkey sandwich meat. After you do it for a while. onions. tortillas. Eating healthy food becomes just as much of a habit as eating unhealthy food. and brown rice. and then you’ll just have to make sure that you keep your stock up on the following items: all vegetables such as red & green peppers. don’t let it get you down. Once you get going. You’ll just be buying a few new items. but you’ll never look back. ground beef.
then add a thin slice of butter to the top. Place carrots in a microwave safe dish. Bake. Before you start preparing each meal. Top with crushed corn chips. Feel free to add your own healthy recipes as you would like. see the appendix). Pour on 1 tablespoon of honey and mix. Pour salsa over the top and sprinkle on shredded cheese. Rinse fish fillets under cold water. uncovered. Many of these meals will use the same meat and similar ingredients. this is just to help you get a running start on eating clean and healthy food. be sure to take a moment and read the directions for dinner and the next day’s lunch. Cook brown rice according to the instruction from the package.Here are the recipes for your upcoming meal plans for lunches and dinners (for breakfasts. Spray a baking dish with non-stick spray and place your fish fillets inside. Cover with clear wrap and microwave for 3 minutes. and you will save yourself the hassle of having to cook the same thing twice if you look ahead and cook with both meals in mind. Meal Plan Day 1 Dinner: Mexican Style Baked Fish Fish fillet Crushed corn chips 1 tablespoon honey 1/3 cup salsa Brown rice ½ tablespoon light butter 1/3 cup shredded cheese 1 cup baby carrots Preheat oven to 400 degrees F. and pat dry with a paper towel. in the preheated oven for 15 minutes. Page 47 of 68 .
Preheat grill to medium-high. chopped cucumber. ½ cup cucumber. sweet pickle relish. Cover the dish with clear wrap and microwave for 3 minutes on high.). Pour 3 table spoons of water on the broccoli and sprinkle a little salt on for taste. drained In a mixing bowl. Page 48 of 68 . Refrigerate for one hour while potato is cooking. Bake in the oven for one hour. well done. and mustard. Rinse your sweet potato and wrap it in foil. Mix A1 Steak sauce. You can toast the bread if you would like. drained 1 teaspoon yellow mustard Day 2 Dinner: Steak with Sweet Potato and Broccoli Lean steak ½ teaspoon minced garlic Sweet potato 2 tablespoons A1 steak sauce Broccoli ½ teaspoon ground cumin Pre-heat the oven to 350 degrees. peeled and chopped 2 tablespoons miracle whip 1 ½ tablespoons sweet pickle relish 1 tablespoon crushed pineapple. and go do something else until these are ready. Place the tuna in the bread to complete your sandwich.Next Day’s Lunch: Tuna Sandwich 1 can tuna in water. Pour the sauce into a plastic bag and add steak meat to the bag. Rinse broccoli and place it in a microwave safe dish. and add butter to the inside to help prevent it from absorbing moisture during storage. crushed pineapple. and cook the steak on the grill to the desired level of doneness (medium. and minced garlic. miracle whip. ground cumin. etc. combine tuna.
Brush some spaghetti sauce onto the inside of the tortilla. Page 49 of 68 . ½ teaspoon salt 1 teaspoon olive oil In another pan. Cook for 1 minute and then flip the quesadilla to heat the other side. Add 1/8 cup of grated cheese. Enjoy with some salsa. spray some non-stick spray and place a tortilla directly onto the pan. sliced Slice your steak into strips. Pour 1 teaspoon of olive oil into a pan and heat the oil on medium high for 2 minutes. Place some more cheese on top and fold the tortilla so that it closes.Next Day’s Lunch: Steak Quesadilla Lean steak Spaghetti Sauce ¼ cup of bell pepper. then your meat and veggies you cooked earlier. sliced 1 teaspoon minced garlic 1/8 teaspoon black pepper Cheese ¼ cup of onion. and bell peppers and continue to fry for 3 minutes. Repeat this 3 times or until all the cheese is melted. Add sliced mushrooms. Place the minced garlic and sliced beef into the pan and stir fry until the meat is cooked to desired doneness. sliced Tortillas 3 mushrooms. onion.
Add sliced mushrooms and stir for another 5 minutes. It doesn’t have to be this way. Combine with the pasta. start boiling your pasta noodles in a pot of water. You can eat the pasta on top of salad. The peas are done as soon as the water boils and leave the pasta until it’s fully cooked. and your portions of chicken into the pan. drained ½ cup frozen peas boiled Cheese 1/3 cup of chopped onion Salad Dressing Miracle whip Place two pots of hot water on the stove and put pasta in one and frozen peas in the other. and mushroom for correct portions.Day 3 Dinner: Pesto Chicken Pasta Chicken Breasts 1 tablespoon minced garlic ¼ teaspoon black pepper 8 mushrooms. and grate some cheese over the top and sprinkle on some parsley. Cut thawed chicken into 1/2 inch chunks. chicken. First off. mix tuna with a light amount of miracle whip. In the mean time. sliced Cooked whole wheat pasta ½ cup pesto sauce 1 teaspoon olive oil 1 teaspoon salt Note: We traditionally think of a pasta dish as mostly pasta with small toppings. or serve the salad separately with some dressing. you can use equal amounts of pasta. Stir for 3 minutes. It still tastes great with pesto sauce. Put minced garlic. 1 Teaspoon dried parsley Page 50 of 68 . chopped onion. Next Day’s Lunch: Tuna Pasta w/salad Whole-grain cooked pasta Salad 1 can tuna in water. Pour olive oil into a pan and heat on medium high for 2 minutes. and peas. Serve the pesto sauce on top of cooked pasta. pepper. Add pesto sauce and stir again for 3 more minutes. salt.
Mash the potatoes with a masher. Place a light layer of butter on each side to help keep the bread from becoming soggy overnight. Serve it with gravy (follow instructions on the gravy package). then season lightly with salt and black pepper. Turkey breast meat Cheese Lettuce Miracle Whip Toast your bread first if you desire. Next Day’s Lunch: Turkey Sandwich Whole grain sandwich bread Tomato Mustard In a medium sized pot. Page 51 of 68 . Gradually beat in the milk and butter until the potatoes have the right consistency. Cover and boil for 15 to 20 minutes or until potatoes are cooked through. Add butter and milk to taste. or even the bottom of a cup if you don’t have those. then drain. electric mixer. You already know how to build a sandwich. Make it happen.Day 4 Dinner: Turkey Dinner Turkey breast 1 tablespoon butter Salad Potatoes. peeled and cut into quarters ¼ teaspoon salt 1 tablespoon milk Cook turkey according to the instruction in the bag. place the potatoes cut into quarters in water plus 1/4 teaspoon of salt.
combine melted butter. Cover the pan with foil and bake in the oven for 30 minutes. Pour the mixture over potatoes and sprinkle on some parmesan cheese. garlic.Day 5 Dinner: Broiled Italian Chicken Salad Chicken breast ¼ teaspoon salt ½ cup Italian dressing 1 tablespoon butter Red potatoes ½ teaspoon garlic 1 teaspoon lemon Pour Italian salad dressing and chicken halves into a resealable plastic bag. or until golden brown. In a bowl. Shake to coat. sliced Corn chips 2 portions of salad Salsa Salad dressing Cook a piece of frozen chicken in your contact grill on a medium heat setting. discarding remaining marinade. covered with foil. pepper. and lemon juice. Refrigerate the bag for one hour or more. Place chicken in a lightly greased baking dish. and bake for 50 minutes or until chicken is cooked through and juices run clear. place salad onto a plate and then add your chopped chicken. Remove chicken from bag. Next Day’s Lunch: Chicken Salad 2 portions of Italian style. When chicken is done. Serve with salad dressing and a side of chips and salsa. salt. 1 teaspoon parmesan cheese 1/8 teaspoon pepper While chicken is cooking place potatoes into a baking dish. Page 52 of 68 . Preheat oven to 350 degrees F. Uncover and bake an additional 15 minutes.
Add 1/2 can of Italian stewed tomatoes and enough spaghetti sauce to fully cover the meat and vegetables. Slice onions.Day 6 Dinner: Beef Spaghetti Ground beef Onion Green Paper Whole grain spaghetti ½ can Italian stewed tomatoes Parmesan Cheese Spaghetti Sauce Place spaghetti noodles in boiling water. Add meat to the bag and set it aside for a moment. begin cooking ground beef. Adjust portions as needed to ensure that you’re getting your proper amounts of vegetable and protein. Fry until beef is fully browned. As noodles boil. Cook brown rice according to the instructions in the package. See day 2 above for description of how to cook broccoli. Drain oil. Add chopped onion and green pepper as beef cooks. Cook for 5 minutes more while stirring. Fry the ground beef and all of the sauce it’s in together on medium high heat until the meat turns brown. 3 tablespoons soy sauce 3 tablespoons green peas 1/8 teaspoon sugar 1/8 teaspoon salt Page 53 of 68 . Day 6 Dinner: Ground Beef Stir Fry Ground beef 3 sliced mushrooms 1 tablespoon minced garlic ½ cup sliced onion 10 baby carrots 1 tablespoon sugar 1/8 teaspoon ground pepper 1/3 sliced zucchini Mix sauces together and place half of the sauce in a resealable plastic bag. and the rest of the sauce to the pan. Add ½ tablespoon of olive oil and sliced vegetables. zucchini. and mushrooms. green peas. carrots. Serve on top of your correct portion of whole wheat pasta.
being sure to turn the skewers occasionally. Day 8 Page 54 of 68 . Heat on medium high for 2 minutes. Drain the bags and discard the marinade. salt. start boiling your pasta. cut into 1 inch pieces Brown rice ½ cup onion. and lemon juice to the pan. cut into 1 inch pieces ¼ teaspoon black pepper 1 tablespoon minced garlic 2 tablespoons olive oil 1 teaspoon dried parsley 2 tablespoons light butter 1 teaspoon salt Wooden skewers Place 1/8 cup or more of Italian salad dressing and shrimp into a resealable bag. Finish by sprinkling parsley on the top. Refrigerate the two bags for an hour or more if possible. cut into 1 inch pieces ½ red bell pepper. peeled 2 teaspoons lemon juice 8 sliced mushrooms Next Day’s Lunch: Kebab and Rice First. Stir it 5 minutes. Place your shrimp and vegetables onto wooden skewers in an alternating pattern. Add shrimp. Pour olive oil and butter into a frying pan. Add sliced onion and mushrooms to the pan. minced garlic. Grill the kebabs for 6 minutes or until shrimp turns pink.Day 7 Dinner: Shrimp Scampi Whole wheat penne pasta ½ cup sliced onion Raw shrimp. and then place on top of cooked pasta. Stir it for 2 minutes. pepper. ¼ cup Italian salad dressing 4 fresh mushrooms. cut in halves Jumbo shrimp ½ green bell pepper. Place salad dressing and chopped vegetables in another bag and shake. Shake the bag to mix sauces and shrimp.
Dinner: Tacos Whole wheat tortilla Tomato Salsa Ground beef Lettuce Black beans Grated cheese Quickly chop up some tomato pieces. lettuce. Page 55 of 68 . then enjoy with some salsa. Build your taco or burrito and serve with salsa inside. Drain the meat and beans. place ground beef directly in a pan and heat on medium-high until the meat turns brown. Melt the cheese in a microwave when you’re ready to eat. Heat a whole-wheat tortilla for 15-20 seconds in a microwave. and grate some cheese. Next Day’s Lunch: Nachos Low sodium corn chips Tomato Black beans Grated cheese Ground beef Salsa Keep your chips separate until you’re ready to build your nachos. The chips will go soggy if you place them together with the toppings overnight. As the beans heat. Cook enough of everything to cover tomorrow’s lunch. Place black beans in a pot and heat with the burner at medium.
Chop the eggs together.Day 9 Dinner: Chicken Pita Chicken breast 1 tablespoon lemon juice 2 tablespoons blackened seasoning Pita bread 1 teaspoon salt ½ small cucumber Sprinkle lemon juice on top of the chicken breasts. 1 tablespoon miracle whip 1 tablespoon mustard 1 lettuce leaf 1 teaspoon minced garlic 1/3 cup miracle whip Lettuce. In a small mixing bowl. Place a piece of lettuce on each side and fill with the egg mixture. ½ cup cucumber. then cut them into 10 inch pieces. miracle whip. Next Day’s Lunch: Egg Salad Sandwich 4 hard-boiled eggs Pre-heat the contact grill to medium high and put some blackened seasoning salt onto each side of the chicken breasts. sliced cucumber. Cut the top off of the pita and fill with lettuce. mustard. chopped Sandwich bread 1 teaspoon sweet pickle relish Page 56 of 68 . sprouts. combine chopped eggs. Discard the yokes from 2 eggs and keep 2 of the egg yolks. and minced garlic. chopped cucumber. Toast the bread and place a light layer of butter on the inside to preserve freshness. sprouts Place 4 eggs in water and hard boil them for about 10 minutes or more. tomato. and dried parsley. While chicken is cooking. sweet pickle relish. Slice the chicken meat. and your correct portion of chicken. Rinse lettuce leaves and pat dry with a paper towel. mix miracle whip. tomato slices. chopped bell pepper. set aside for 10 minutes. peeled and chopped 1 teaspoon dried parsley ¼ cup red bell pepper. sauce mix. Place the chicken in the grill and cook for 1015 minutes until the chicken is no longer pink on the inside.
all you need to do is mix the beef and vegetables with your portions of rice and fry together for 3 minutes. Slice up some onion. 1/8 teaspoon salt Mix the sauces together and place all the sauce in a resealable plastic bag together with your steak strips. In a frying pan. Be sure to make enough for tomorrow’s lunches. mushroom. Cook brown rice according to the instructions in the package. 1/8 teaspoon ground pepper. heat your olive oil for 2 minutes.Day 10 Dinner: Korean Beef Stir-fry steak meat 1 tablespoon olive oil ½ cup sliced onion Brown rice 1/3 green bell pepper sliced 3 mushrooms sliced 1/3 red bell pepper sliced ½ cup broccoli Sauce: 1 tablespoon minced garlic. and broccoli into bite-size pieces. 1/8 teaspoon ginger powder. Set the bag aside. Add your beef and all of the sauce plus all of the vegetables to the frying pan and stir for 5 minutes or until done. 1 ¼ tablespoon sugar. 4 tablespoons soy sauce. Page 57 of 68 . Next day’s lunch: Korean Beef Fried Rice See above Make enough of your dinner to cover tomorrow’s lunch. bell peppers. To make your lunch.
Page 58 of 68 . Add 1/8 cup of grated cheese. Add sliced mushrooms. Brush some spaghetti sauce onto the inside of the tortilla. sliced 1 teaspoon minced garlic 2 teaspoons olive oil Cut your chicken portions into bite-sized pieces. Repeat this 3 times or until all the cheese is melted. Make it happen. sliced 1 teaspoon salt Salsa 3 mushrooms. and bell peppers and continue to fry for 3 minutes. spray some non-stick spray and place a tortilla directly onto the pan. You already know how to build a sandwich. Place a light layer of butter on each side to help keep the bread from becoming soggy overnight. Next Day’s Lunch: Turkey Sandwich Whole grain sandwich bread Tomato Mustard Turkey breast meat Cheese Lettuce Miracle Whip Toast your bread first if you desire. In another pan. Place some more cheese on top and fold the tortilla so that it closes. Enjoy with some salsa. Place the minced garlic and chicken into the pan and stir fry until the chicken is white and fully cooked. Pour 1 teaspoon of olive oil into a pan and heat the oil on medium high for 2 minutes.Day 11 Dinner: Chicken Quesadilla Spaghetti Sauce ¾ pound lean beef 1/8 teaspoon black pepper 1/3 bell pepper. onion. sliced Tortillas 1 cup mozzarella cheese 1/3 onion. then your meat and veggies you cooked earlier. Cook for 1 minute and then flip the quesadilla to heat the other side.
Cook brown rice according to instructions on the package.Day 12 Dinner: Baked Salmon Salmon fillet Green beans Brown rice 1 tablespoon lemon juice 1 tablespoon soy sauce 1 teaspoon dry parsley 1 teaspoon salt 1/3 cup water ½ teaspoon black pepper 1 tablespoon blackened seasoning 1 teaspoon minced garlic Rinse your correct portion of salmon and pat it dry with a paper towel. Set it aside for 20 minutes as you pre-heat the contact grill and prepare the green beans. then reduce the heat to medium-low and cook for 10 more minutes. and dry parsley. Lightly spray the grill surface with non-stick spray and then grill the salmon for 10 minutes or until fully cooked. Add soy sauce. minced garlic. Rinse your correct portions of green beans and snap off the ends. and then sprinkle salt and blackened seasoning on top of the salmon. Place them in a pan. Page 59 of 68 . Cook on high until the water boils. Pour lemon juice on top of the salmon evenly. black pepper.
Sprinkle parmesan cheese over potatoes. Page 60 of 68 . and lemon juice. Day 13 Dinner: Broiled Ginger Chicken Chicken breast meat 1/8 teaspoon ground ginger 1 tablespoon butter Canned corn 1/8 teaspoon black pepper ¼ cup miracle whip 1/8 teaspoon chili powder ½ teaspoon minced garlic Preheat oven to 350 degrees F. 1 teaspoon lemon juice ½ tablespoon soy sauce Red potatoes. soy sauce. and chili powder. Brush the chicken again and broil for 2-3 minutes longer on each side or until juices run clear. Brush the sauce mix over the chicken and broil for 3 minutes on each side. Place some salad on a plate and then place the salmon on top. combine melted butter. Add some light salad dressing and serve with chips and salsa. covered. salt. or until golden brown. Combine miracle whip. pepper. In a bowl. Uncover and bake an additional 15 minutes. in preheated oven for 30 minutes.Next Day’s Lunch: Salmon Salad & Chip 1 salmon fillet Chips salad Salsa Salad dressing Cook your correct portions of salmon just like the dinner described above. Pour mixture over potatoes. garlic. Place potatoes in and 8x8 inch baking dish. Set the oven to broil and pre-heat for 5 minutes. ground ginger. Bake. cut into quarters ¼ teaspoon salt 1 teaspoon grated parmesan cheese Cut chicken breasts in half length wise. Lightly spray a baking pan with non-stick spray and place your correct portions of chicken into the dish.
While chicken is cooking. and your correct portion of chicken. tomato. sprouts. Rinse lettuce leaves and pat dry with a paper towel.Next Day’s Lunch: Chicken Pita Chicken breast 1 tablespoon lemon juice 2 tablespoons blackened seasoning Pita bread Sprinkle lemon juice on top of the chicken breasts and set them aside for 10 minutes. sliced cucumber. and minced garlic. sprouts Pre-heat the contact grill to medium high and put some blackened seasoning salt onto each side of the chicken breasts. Slice the chicken meat. tomato slices. then cut them into 10 inch pieces. sauce mix. Cut the top off of the pita and fill with lettuce. Place the chicken in the grill and cook for 1015 minutes until the chicken is no longer pink on the inside. mix miracle whip. Page 61 of 68 . 1 teaspoon minced garlic 1/3 cup miracle whip 1 teaspoon salt ½ small cucumber Lettuce.
1 teaspoon minced garlic 1/3 cup miracle whip Lettuce. cook the marinated meat until the meat reaches the desired level of doneness and then drain the juice. Place half of the sauce along with your meat in a resealable plastic bag and let marinate for 3-4 hours. Drain and discard the marinade. mushrooms. 1/4 teaspoon of salt. Heat a ½ tablespoon of olive oil in a pan for one minute. lemon juice. Mix them together. Page 62 of 68 . Drain the juice and place the vegetables into a dish. and 1/8 teaspoon of black pepper. Serve steak and veggies with red potatoes. Cook red potatoes as described in day 13. mix up olive oil. veggies. and salsa if desired. and black pepper. bell peppers. Stir on medium high until the onions become clear. sprouts Next Day’s Lunch: Steak and Veggies Fajita meat and vegetables Red potato Cook fajita meat and veggies as described above. tomato. Add sliced onion. Microwave a whole wheat tortilla for 20 seconds to warm it up and serve with fajita meat. In the same pan. minced garlic.Day 14 Dinner: Steak Fajita Chicken breast 1 tablespoon lemon juice 2 tablespoons blackened seasoning Pita bread 1 teaspoon salt ½ small cucumber In a bowl.
We call it endorphins. as your life improves over the next three months. As you improve the physical aspect of your life. effort. you also improve the social. You also have the potential to help the people around you to improve. this nirvana has a scientific name. see it happening. Closing Words If you stick to the program outlined above and follow the principles you’ve been given here. your confidence is also strengthened. Page 63 of 68 . and spiritual aspects of your life — and by improving these. How will you feel when you look at yourself in the mirror and see a new person? So. It brings us to a higher level of appreciation for who we are and what we can become. But realize that the different aspects of your life are all tied together. and it flows through our blood as we become stronger. Realize that it is only a matter of time. This nirvana is very real and it flows through your veins with every beat of your heart. mental. I couldn’t begin to cover all the ways your life can be affected by the changes that you will make through this program. be sure to look beyond yourself. Your mind is sharpened as you have the energy to become more alert and aware… With every workout you improve your inner strength and your physical abilities until you reach the point of achieving your own personal nirvana. Don’t just believe that it can happen. If all you do in this life is just improve yourself.Imagine how it will be to wake up with energy each day and have the confidence that you can achieve what you have set your mind to. If the effort ever begins to feel too difficult. How will you feel when you become more attractive to others? When you find yourself treated with more respect? Imagine how it will be to wake up with energy each day and have the confidence that you can achieve what you have set your mind to. and applied knowledge. you will not have achieved your full potential. think about how you will feel when you have obtained your goals. Yes. it’s only a matter of time before you have created a new you.
Feed The Muscle Page 64 of 68 .Help others to make the same improvements that you will be making. By helping the people around you. New features are added from time to time and will be available only to subscribers. You have received one copy of this e-book. But I know that’s what everyone holds as their ideal physique: having a great flat stomach (women) or ripped six-pack abs (men). The best book I know on this is The Truth About Six Pack Abs 3) For more advanced treatment of diet and how you can go the extra 20%. Thank you for your time and commitment Help others to make the same improvements that you will be making. if you have enjoyed reading this e-book. www. email this program to your friends and family members. New content is added to the site on a regular basis that can help you on your journey as you learn how to improve your workouts and habits. You can unsubscribe at any time if you really dislike free content. so be sure to give more than you have received by sending this e-book to more than one or your friends or family members. 1) I would like to invite you to visit our website. check out Burn The Fat. The key is to understand that by helping others. feel free to post it online on your website or in blogs and online forums. you are also helping yourself to grow and you are making the world a better place. 4) We didn’t talk much about abs in this book. If you have enjoyed reading this program and feel excited about what the upcoming months will hold. Also.com and become and active reader and community member.WorldFitnessNetwork. please take 5 minutes to subscribe to the World Fitness Network via the sign-up form on the site. you will be making your world a better place. Take a Continuing Action – More Resources 2) Also.
If you are looking to really accelerate fat loss. But some of you might be too skinny already and really want to pack on a lot more muscle. check out The 6x6x6 Routine. Or for more advanced lifters. you’ll want something more progressive. Check out the WFN Full Body Attack program.5) Most people reading this are trying to get smaller – losing fat. Page 65 of 68 . Skinny guys should check out Vince’s program. you can try Fat Burn Furnace. 6) After three months on this sample weight lifting program (or sooner if you’ve already been lifting).
Anything. with breakfast I’m going to suggest that you eat a big breakfast no matter what. start by eating something. Page 66 of 68 . You’ve been fasting for at least 8 hrs beforehand. And then eat a real breakfast within 1 hour of finishing your workout. And unlike the other meals of the day. Eating a large breakfast is going to be hard for some of you. If you are going to workout that morning. If you don’t eat any breakfast now. it should be your biggest meal of the day. where you want to tailor them based on your goals (larger portions if you are trying to gain muscle.Appendix A: Breakfasts The original version of this ebook emphasized breakfasts. smaller portions if you are trying to shed fat). breakfasts are truly the most important meal. then it can be a protein shake (with some carbs). You need to eat breakfast every day. but we neglected to include specific breakfast meal plans. then you will eat more. Your body needs nutrients and energy to start your day. Essentially. And then gradually evolve to fit the recommendations in this appendix. on workout days you’ll get an extra meal in because of your workout. Let’s remedy that. If you workout early mornings. In fact. I want you to eat within 30 minutes of waking. But what do most people do? One of these three mistakes: a) Skip breakfast b) Eat breakfast very late c) Assume that coffee and a pastry qualifies as breakfast Don’t be one of those people! As we’ve said.
you’ll need something more advanced. this should be the biggest meal of the day. But remember.Broccoli (2 heads) . .Orange Juice (half gallon) . so there are fewer breakfasts to choose from.Cottage Cheese (low fat.Milk (skim if trying to lose fat. The amounts are approximate for a 170 pound man who is working out regularly and is only slightly overweight. we’re less concerned with monotony here. Feed The Muscle. 2 gallons) . we’re going for an 80% solution here.Otherwise make it real food. 2 lbs) . Unlike the lunches and dinners.Blueberries or strawberries (1 quart) . like Tom Venuto recommends in Burn The Fat. After you are following this.Cantaloupe (2) .Eggs (1 dozen) .Whole Wheat Bread (half a loaf) Optional .Oatmeal (old fashioned. whole if trying to gain mass. Here’s what you’ll need each week. As with the rest of this book. 1 lb) . You can cycle through these or stick to just the ones you like. You’ll want to adjust based on your weight.Protein Powder (this is only if you drink a protein shake before a morning workout) Breakfast Ingredients Needed Page 67 of 68 .
with milk 1 large cup milk Half a cantaloupe Breakfast Meals Meal #3: ¼ pound of cottage cheese with berries mixed in 2 slices toast 1 small glass OJ Meal #4: 3 hard boiled eggs (can prepare night before) Half a cantaloupe 2 slices toast Glass of milk or OJ Meal #5: 1 protein shake. is an oatmeal container really a cylindrical box???). combined with healthy carbs. No processed sugar. With these simple examples. No pastries. check the previous resources section to get more advanced tips.Meal #1: 2 whole eggs plus 2 egg whites. this is just the start. Page 68 of 68 . If not. with carbs – only prior to a morning workout – and you still need a real breakfast after your workout As I’ve said. you can probably start to come up with additional meals. scrambled Mix in some broccoli 2 slices toast (try to eat it without butter and definitely avoid margarine) 1 small glass OJ Meal #2: 2 cups oatmeal. Nothing that comes in a box (well. Most are things that are really close to the form that grows/exists naturally. There are few fats (except for the good fats in eggs). No breakfast cereals. Basic idea is to ensure there is a protein with each meal. Notice what’s missing.
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