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