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