UVU NOVICE DIGITAL Ahj4

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01
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UVU Training
Novice
LEAN
18 MINDSET 60 TRAINING 88 NUTRITION
20 CONSCIOUS + SUBCONSCIOUS MIND 62 FOR THE NOVICE 100 BUILD YOUR MEAL
FUNCTIONAL
26 POWER OF THOUGHT 68 PROGRESSION 108 PERI-WORKOUT NUTRITION
30 ADHERENCE 72 TRAINING SPLIT 110 SAMPLE MEAL GUIDE
34 100% RESPONSIBILITY 74 MOBILITY 114 FOOD LIST
38 GROWTH MINDSET 80 TRAINING SESSIONS 116 SUPPLEMENTS
42 120
ATHLETIC
SENSORY ACUITY EXERCISE LIBRARY
44 HABITS 129 TRAINING JOURNAL
48 GOAL SETTING
52 THE MINDFUL EDGE
STRONG
HEALTHY
JOURNAL
NOVICE TRAINING GUIDE
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Journal Novice
DISCLAIMER:
Always consult your physician or health care professional before performing
any exercise or making any changes to your current diet.
By using the program outlined in this book, you agree you are doing so at
your own risk and the author shall not be held accountable for any physical
injury or any health related issues. This Book is not intended as a substitute
for the medical advice of physicians. The reader should regularly consult a
physician in matters relating to his/her health and particularly with respect
to any symptoms that may require diagnosis or medical attention.
No parts of this publication may be reproduced in any way.

It is strictly prohibited to:
- Lend
- Sell
- Share online
- Copy
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Authored by Adi Gillespie
With assistance from Theo Caldwell of PNPFitness
© 2017 UVU.COM ALL RIGHTS RESERVED

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Training Guide
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Novice
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CONTENTS Novice
contents
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INTRO 6
FIVE PILLARS 10
MINDSET 18
CONSCIOUS + SUBCONSCIOUS MIND 20
POWER OF THOUGHT 26
ADHERENCE 30
100% RESPONSIBILITY 34
GROWTH MINDSET 38
SENSORY ACUITY 42
HABITS 44
GOAL SETTING 48
THE MINDFUL EDGE 52
TRAINING 60
FOR THE NOVICE 62
PROGRESSION 68
TRAINING SPLIT 72
MOBILITY 74
TRAINING SESSIONS 80
NUTRITION 88
BUILD YOUR MEAL 100
PERI-WORKOUT NUTRITION 108
SAMPLE MEAL GUIDE 110
FOOD LIST 114
SUPPLEMENTS 116
EXERCISE LIBRARY 120

TRAINING JOURNAL 129
CONTENTS Novice UVU Training 7

INTRODUCTION Novice
INTRO
This book is intended as a key to unlocking your greatest
potential - and not just aesthetically. Training for how you look in
the mirror will only get you so far. I know because I did it myself,
for quite some time. But mindlessly lifting weights and chasing
the pump only left me feeling dissatisfied, not to mention bored.
I realised that I needed more of a purpose to my training in order
to keep me engaged - perhaps because of my experience playing
high-level sports (mainly rugby) from a young age.
Sport naturally lends purpose to your training: you’re
trying to get stronger, quicker or more powerful to reach the top
of your game and stay there. But after playing competitive sport
took a back seat due to other commitments , I lost that clear goal.
I managed to maintain my physique but I was increasingly losing
my passion for development both physically and mentally. Vanity
was my only motivation, and a shallow one at that. So I decided to
dig a little deeper, determine exactly what it was that I wanted to
mould myself into and inject a bit of that back into my training.
This lead me to identify the five pillars that underpin this book:
lean, functional, athletic, strong and healthy.
It’s about lifting heavy and moving well while learning new
skills and feeling - and, yes, looking - good.
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INTRODUCTION Novice UVU Training 9
INTRODUCTION Novice
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The book is split into three sections:
mindset
training
nutrition
Only when fully armed with the mental strategies, training
principles and nutritional fundamentals can you truly become
the best version of yourself. There are whole books out there
dedicated to each of these subjects; this book doesn’t aim
or claim to be comprehensive (otherwise it’d be a hell of a lot
longer), but rather to give you only as much information as you
need to progress, without overwhelming you. Another disclaimer:
whatever level you’re currently at, following this programme will
be challenging. And so it should be: anything really worthwhile
requires some struggle. Having said that, while the struggle
is real, it should also be manageable and, crucially, enjoyable.
My goal is to inspire you to reach the next level mentally and
physically while at the same time teaching you to be mindful
that this isn’t life or death. Learn to take pleasure in progression,
however small.
Whatever purpose you’re training for, remember that
happiness is a journey and not a destination.
INTRODUCTION Novice UVU Training 11

THE FIVE PILLARS Novice
THE FIVE
PILLARS:
lean,
functional,
athletic,
strong
& healthy?
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These five pillars are the foundation of the programme outlined
in this book, and in some ways they’re fairly self-explanatory. After all, who
doesn’t want to be lean, functional, athletic, strong and healthy?
(If the answer is you, then this is not the training guide you’re looking for.)
That’s not to say that these are the only goals that you should strive for, or
that this book will cover. There are other aspects that fall under these five
main pillars: for example, muscularity, endurance and mobility. So don’t be
alarmed, or become overly fixated. But unless you compete in a specialised
sport that necessitates a highly specific type of training, then these five
pillars are what I believe that you should construct your diet and exercise
around. The point is that you shouldn’t focus on any one to the detriment
of the others. Yes, there are times when your programme will be periodised
or more directed towards to one pillar. But on the whole, striking a balance
between them is what’s going to most help you reach your all- round
potential as a human being and generally dominate life.
Together, these five pillars represent the bigger picture, the end or even life
goals. But they can’t all be addressed simultaneously: to attempt to do so
would be inefficient (more on that later) and not really get you anywhere. The
best way to progress is by tailoring your programme towards one or more of
them in turn.
THE FIVE PILLARS Novice UVU Training 13

But first, the pillars:
LEAN
Even if your goal is to be built like Arnie, you probably don’t want
to be fat. But what constitutes desirable body fat percentage is
highly individual: what might be "lean" to an athlete will be very
different to someone who has always been relatively overweight.
The important thing is for you to find a body fat level that
you’re happy with and that you can maintain for life, with small
fluctuations here and there. I could give you the "optimal" body
fat percentages for both men and women but frankly, I don’t see
the benefit at all. What winds up happening is that you fixate
on this "magic" number when what you should be focusing on
is how you look, feel and perform. When you’re 100% content
with how lean you are, and what it takes to maintain, that’s your
optimal body fat.
FUNCTIONAL
By this, I mean "useful". Being gym fit is all well and good, but
what is it good for beyond looking good? Fitness should be
put into practice outside of the gym, in the real world and your
daily life - or on holiday. Hiking, trail running, climbing, skiing,
kayaking: all of this should be well in your capacity to do as long
you prepare yourself properly. Transferring the awkwardness
and unpredictability of real-world fitness to the gym isn’t always
easy, but a well-rounded training programme (like this) is a good
start. The real test comes when you get out there - but that’s for
you to do.
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ATHLETIC
Being strong is great; being strong, fast and powerful is better. Sprinters
embody all of these characteristics, so it’s no surprise that if you want to be
built like one then explosiveness, speed and endurance are going to have
to play a part in your programme. As I’ve already said, this book isn’t aimed
at athletes, because they train in a way that’s highly specific to their sport,
but it does aim to develop some of the same attributes that they have. To
look like an athlete, you have to move like an athlete. That doesn’t mean that
you’ll be doing plyometrics as soon as the starting gun fires on your first
session. But once you’ve laid a foundation of base strength, then you can
increase your capacity and broaden your capabilities.
Strong
Strength holds up all the other pillars. You can’t be particularly functional
or athletic if you’re weak. Strength training also bolsters bone density,
plus toughens ligaments and tendons; it boosts mood, wards off disease
and fortifies your willpower. Besides, life is just that bit easier when you’re
strong. Muscularity comes under this heading as well, for that matter:
bigger muscles move heavier weights. Strength training is a prerequisite for
pretty much every athlete in any sport you care to mention; even triathletes
lift weights. Just look at the "Iron Cowboy", James Lawrence.
HEALTHY
The most vital pillar of all: without your health, everything else is irrelevant.
Fitness or physical health is just one facet of wellbeing: mental, emotional,
spiritual and even social health all play a huge part. If you’re lacking in
any of these areas then you’re not really healthy. Much of this is beyond
the limited scope of this book but I will touch on some areas related
to improving mental health. As the Roman poet Juvenal said (in Latin,
obviously), "A healthy mind in a healthy body."
Look better, move better, feel better

MINDSEt Novice
MINDSET Even though it’s not covered in many other training and nutrition
guides, this is arguably the most important section that you will read in this
book, which is why it comes first. Exercises, sets, reps, splits, macros: all
of it means sweet FA if you don’t stick to the programme, or sabotage your
progress psychologically. Your ingrained beliefs and unconscious habits
have a huge impact on your success, or lack of; if you’re not aware of them
then you don’t even know that they’re holding you back. I don’t expect you
to walk around all day constantly emanating positivity like Mr Motivator - it
doesn’t work like that. I’ve had many times when things haven’t quite been
going to plan and I’ve had to check myself, tune into my negative internal
dialogue and make some adjustments. Motivation will ebb and flow in
waves; all you can do is try to minimise the lows and maximise the highs.
Either you can continue to hold yourself back, consciously or otherwise.

Or you can change your mindset to one that will help you grow and unlock
more of yourself than you thought you had. Your mindset is more malleable
than you think; as Leonardo DiCaprio said, "Every next level of your life will
require a different you." Ascending from your current plateau will therefore
require a different way of thinking; as Albert Einstein supposedly said,
the definition of insanity is doing the same thing over and over again and
expecting a different result. These principles haven’t been dreamt up by
me in a flash of genius inspiration; they’re fairly widely acknowledged and
can be applied to pretty much any goal, not just fitness. Work on them at
every opportunity that you get. Emphasis on "work": this isn’t as simple
as learning a couple of Jedi mind tricks and hey presto, now you’re Tony
Robbins. For most people, mastering the internal is far more difficult than
the external.
Of course, positive thinking and visualisation alone won’t produce results -

but neither will the most advanced training and nutrition programme if you
don’t adhere to it, or believe that you can.
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MINDSEt Novice UVU Training 21
MINDSET Novice
The
conscious &
subconscious
mind
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Whatever we plant in our subconscious
mind and nourish with repetition and
emotion will one day become our reality.
Earl Nightingale
Your mind is split into two components of thinking: conscious and

subconscious. Your conscious mind is responsible for analysing data from
your senses, planning and short-term memory. Whenever you’re aware of
the action you’re doing - for example picking up a cup or kicking a ball -
your conscious mind is in play. Most people think that the majority of their
thoughts are made consciously, but in fact this only makes up 10% of your
thinking. The other 90% is subconscious.
Right now, you’re breathing subconsciously. But if you take control of your
breath, now you’re doing it consciously.
The subconscious mind is your autopilot: it saves you time and energy, plus
stops you forgetting to breathe. As well as basic life functions, it takes care of
our learned behaviours, habits and long-term memory. Your emotions are also
controlled by your subconscious, which explains why you feel anxious before
a big event, although consciously you probably don’t want to feel that way.
Your subconscious mind doesn’t understand logic; it’ll accept

any inputs that it receives. Think of your subconscious as a tape recorder: it
doesn’t judge or analyse the information, it just records. So even though you
know that there’s no real reason to be nervous before that event, you still are.
MINDSET Novice UVU Training 23

MINDSET Novice
That’s not to say that you have no control at all over

your subconscious. To use another metaphor, think of your
conscious mind as like a gardener, planting seeds, while your
subconscious mind is the soil. The kinds of seeds that you
plant will determine whether or not you grow roses or weeds.
Hopefully you can now see the importance of the inputs

that you give your subconscious, which it will in turn
cultivate. By learning how you can influence it and weeding
out negative commands, you can drastically change your
outcomes for the better.
This applies to pretty much every area of your life. But

below I’ve listed some examples of negative commands
specific to fitness and wellness, and their positive flip:
NEGATIVE
"I will never get under 15% body fat" - I just can’t"
"I don’t have the time to work out"
"This is taking too long - I’ll never get there"
"I hate working out on my own"
"I have poor genetics - I’ll never look like that"
POSITIVE
"I’m getting leaner by the day and my metabolism is speeding up"
"How can I free up time to fit in a quick workout?"
"I accept that this is going to take a while, consistency day in day out."
"I’m resilient enough to do whatever it takes to reach my goal"
"I accept that I can only be the best version of myself"
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Even if you’re Tony Robbins, you can never be completely rid of negative
thoughts. But you can at least become more aware of them and try where
possible to replace them with positive ones, thereby laying more of the right
seeds in your subconscious. There’s always a way to look at something in
a different light, or on a brighter side. As Hamlet said, "There is nothing
good or bad, but thinking makes it so." And whether or not you successfully
reprogramme your subconscious, just the very act of searching for the
positive will have an immediate and uplifting impact.
It is only through your conscious mind that you

can reach the subconscious. Your conscious
mind is the porter at the door, the watchman
at the gate. It is to the conscious mind that the
subconscious looks for all its impressions.
Robert Collier

Journal
MINDSET Novice
POSITIVE POSITIVE
THOUGHTS ACTIONS
POSITIVE
OUTCOMES
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MINDSET Novice
THE
POWER OF
THOUGHT
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Every action and feeling is
preceded by a thought.
James ALLEN
The future you see is the

future you get.
ROBERT G ALLEN
Your thoughts are shaping your life whether you know it

or not, consciously or subconsciously. Almost all of your
life experiences are shaped by your subconscious thought
patterns. Most people believe that they feel a certain way
or are hindered in their pursuits because of the outside
world when in reality, it’s their inner thoughts, feelings
and actions that are the biggest influence on their current
circumstances, good or bad. Where you are in your life right
now is the result of the millions of thoughts that you’ve
had up until this date. Changing those thoughts is simple
- but not easy.
Whether you think you can,

or think you can’t, you’re
probably right.
Henry ford
Where you choose to channel your focus is paramount.

If you’re focusing on fears, anxieties, the sacrifices that you
have to make, the body that you don’t have or any other
dis-empowering thoughts, then that’s what you’re going to
get. You can’t reach polarising outcomes at the same time.

MINDSET Novice
Therefore it’s critical that you think hard about the things that you actually
do want to create in your life. A fleeting thought or idle daydream isn’t
enough: the thought needs to be clearly defined and attached to an emotion.
That emotion, coupled to your thought, will drive you to take action.
Most of the changes that you want to make are going to take some time; that
will require you to maintain a high degree of focus for a long duration. I don’t
mean that you have to sit there visualising the perfect clean muscle-up 24/7.
But nor can you forget about it altogether. Instead, it should be there at the
back of your mind while you progress towards it on a regular if not daily basis.
When you know what you truly want, however big or small that may be, all
your energy can be directed towards that target. You can’t hit the goal if you
don’t know where it is. Conversely, once you know where you want to go, then
you can take the necessary steps that will get you there.
I’ve listed a few pointers on focus:
1
Have a clear vision
2
Value your time
3
Schedule
If your goal is unclear, then Time is your most valuable This book will schedule your
so are your next steps. asset, so don’t waste it, or let training for you, but it can’t
"Getting fitter" is too vague. other people take it from you. schedule your life. If one of your
"Rowing 2000m in under 7 As Thich Nhat Hanh said, "Time goals is, say, to increase shoulder
minutes while getting to sub is not money, time is life." mobility, then bake in a time of
10% body fat" is much clearer Spend it on the things that day to work on that e.g. before
(more on goal setting later). really matter to you. Identify the breakfast. Your weekly planner
activities that will produce your should reflect your priorities at
desired outcomes and allocate that time; if it doesn’t, then you
your time accordingly. won’t progress.
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4
Streamline
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Be accountable
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Be resilient
I’m as guilty as anyone of this. It’s easy to lie to yourself. We all slip up every now and
If you have too many competing So find someone else who then. The important thing is
goals at once then you’re only can help keep you honest: to get back on track as soon
going to spread yourself thin. a coach, training partner or as you realise that you’re off
Focus on the big areas that you life partner. Whoever it is, tell it. Don’t beat yourself up, or
want to improve first. Trying to get them your goal, and check in slip and slip some more.
under 10% body fat, increase your with them regularly.
shoulder mobility, set a military
press PB 80kg and sprint 100m in
under 12 seconds whilst writing
a novel and learning to play the
flute will get you nowhere.
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Get started
You know what to do.

So do it.

MINDSET Novice
ADHERENCE
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The secret to success is constancy
of purpose
Benjamin Disraeli
Whatever your goal, your new body or way of living needs to be

sustainable in the long term. You can’t just do some quick-fix 12-week
programme and then live happily ever after: the end. If you’re not ready to
commit to the changes that you make for your entire life then it’s inevitable
that you will regress back to your bad old ways. I can honestly say, after
training 5-6 days a week and eating a healthy balanced diet for many years, it’s
now routine for me to do so, even habitual.
While we all want quick results, trying to follow a hardcore programme that is
beyond your capabilities or that you simply don’t enjoy is therefore not going to
be especially helpful for reaching your goals and staying there. In fact, you’d be
better off going with a less intense programme: it might take longer for you to
reach your goals, but because you enjoy it more (or hate it less) you’ll be more
likely to stick with it for however long it takes. The best programme is the one
that you do.
You need to find a programme that suits your lifestyle, that you enjoy and
that you can progress on. Your motivation will only last so long if you hate it or
aren’t getting anywhere; on the flip side, seeing even just a small amount of
progress will do wonders for your enjoyment and adherence. By "enjoyment",
I don’t mean that it’s like playing a round of golf with your boys - more that
the satisfaction gained outweighs the pain, the endorphin highs are frequent
enough and working out doesn’t feel like a punishment. Make it easy on
yourself: grab your mates, put on some heavy grime and hit the gym.
But before you start, ask yourself if this is realistic for your level and lifestyle.
The advanced training programme entails training six times per week; if you
also work a full-time job, commute two hours a day, have three kids and last
went to the gym in 2009, then it might be a bit of a stretch.

MINDSET Novice
Some of the factors that will dictate your adherence are:
1
ENJOYMENT
2
HEALTH
3
PROGRESS
If you can derive some Your programme should be You’re either moving forwards
pleasure from your training realistic for you and make or backwards, growing
then you’ll do it more often you feel better. The objective stronger or weaker. If you
and put in more effort. isn’t to kill yourself. can see progress, no matter
how incremental, then you’ll
be much more inclined to
continue; if you can’t, you won’t.
Decide whether or not this programme is right for you. Make

a start. Then evaluate: are you enjoying it? Are you making
progress? If not, then make changes.
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MINDSET Novice
Take 100%
responsibility
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The willingness to accept responsibility
for one’s own life is the source from
which self-respect springs
JOAN DIDION
You must take personal responsibility. You

cannot change the circumstances, the seasons
or the wind, but you can change yourself.
That is something you have to take charge of
JIM ROHN
You can’t choose the cards that life deals you, but you can decide how to
play your hand. Yes, there are some factors that out of your control: genetics,
somatotype, age, where you were born. But what you do with them is down
to you. Making excuses or blaming others is a common trait among people
who don’t succeed in reaching their goals. Accepting responsibility, that you
will only ever go as far as you take yourself, might seem like a lot of weight
to carry. But look at it this way: the development of your character is firmly
in your own hands. Why wouldn’t you want that?

MINDSET Novice
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Below are some examples of taking responsibility where you might shirk it:
You started eating healthy and kept it up for a month. But then you got overwhelmed
with work and fell off the wagon. Who is responsible? Not your boss: you.
The training programme that you recently tried was too difficult and not
sustainable. Who is responsible? Not the coach who designed it: you, for
overreaching.
You don’t have a gym near where you live so you don’t work out. Who is
responsible? Not Fitness 4 Less: you. Buy yourself a barbell, or use your bodyweight.
You get the idea.
Taking responsibility might sound heavy, like a burden, but the opposite is true: it
frees you up to see the opportunities and focus on the positive choices that you are able
to make. Respect yourself: you deserve the best. But only you can choose that. It’s you
versus you.
Here are just a few of the factors that you do have control over:
1. How often you train
2. How hard you train
3. What you eat
4. How much you eat
5. How mindful you are
6. How much you learn
7. Your thoughts
8. What you do with your time
9. The people we spend most time with
Either you’re designing your life, being proactive and putting building blocks
in place, or you’re letting life happen to you, responding reactively. Taking
responsibility for all these things gives you the opportunity to mould yourself
into the person that you want to be. Take responsibility, take control.

MINDSET Novice
GROWTH MINDSET
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Life isn’t about finding yourself. Life is
about creating yourself
George Bernard Shaw
For twenty years, my research has shown that

the view you adopt for yourself profoundly
affects the way you lead your life. It can
determine whether you become the person you
want to be and whether you accomplish the
things you value
CAROL DWECK
There are two types of mindset: "fixed" and "growth". If you have a fixed mindset
then you believe that your intelligence, personality and creative ability are
set in stone and can’t be changed by you. That usually results in an urge to
constantly prove that you’re capable while at the same time avoiding failure
at all costs, because it means that you’re not up to scratch and never will be. A
fixed mindset also leads to thinking that all outcomes are determined outside
of your actions.
If you have a growth mindset, then you believe that your qualities are
malleable and can be developed through effort and perseverance. You embrace
challenges and are resilient when faced with setbacks: failure doesn’t mean
that you’re crap and always will be, but rather presents you with an opportunity
to learn and improve as part of an ongoing process of mastery. Once you have
enough experience, reaching your goal is inevitable.
How do you think about yourself? Are you persistent in the face of failure or do
you give up easily and become disheartened? Do you draw inspiration from the
success of others or do you feel threatened?
Whichever of these mindsets you adopt will have a significant effect on your
success. Viewing challenges as springboards rather than stumbling blocks will
only take you to a higher level.

MINDSET Novice
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Fixed mindset = peak early,
plateau and underachieve.
Growth mindset =
maximise potential
Below are some examples of a fixed mindset versus a growth one:
Fixed: "I’ve never been able to run - I’m just not a very athletic person."
Growth: "I’ve always found running difficult but with consistent training it
has gotten easier"
Fixed: "I’m a binge eater: once I have one cookie, I can’t stop until I’ve eaten
the whole packet."
Growth: "I’ve tended to binge eat in the past; it’s been hard for me to stop
after just one cookie."
Sometimes the change in mindset is only very subtle. You can recognise
that you used to binge-eat cookies. But it’s not an absolute that you will eat
the whole pack - unless you say it is.
You can’t choose everything in life, but you can choose how you
approach challenges, setbacks and criticism. You can shy away, blaming
your supposedly "fixed" talents and abilities, or you can rise to it,
fail forward and grow.

MINDSET Novice
Sensory acuity
In life, you’re either moving forward or
backwards, towards something or away from it,
growing stronger or becoming weaker. Always
strive to be in a constant positive motion
Michael irwin
So you have a goal, and a plan to get you there. But how do you know if the plan is
working?
Sensory acuity is a phrase used in NLP to describe how aware you are of what’s
going on around you and happening to you. Seeing, hearing and feeling (physically
and emotionally) are all indicators, feeding back information as to whether or not
you are making progress towards your goals. Nothing in life ever stays in the exact
same place: you’re either moving forwards or backwards. Developing greater sensory
acuity helps you know that you’re going the right way.
How do you do develop sensory acuity? By paying attention to small but significant
changes both internally and externally. For example, if you notice that you’re not
performing to the best of your ability in your workouts, that might mean that
you’re not recovering well enough, and that you need to reduce the frequency of
your training. If you ignore this feedback and keep hammering away regardless,
then your progress could stall or even deteriorate. Taking the advanced training
programme as an example, you could reduce your training frequency by dropping
down to the intermediate plan, or give yourself an extra day of recovery by removing
the midweek metabolic conditioning session.
Another example: someone asks you whether your programme is working and you
simply don’t know. There will definitely be clear signs either way: you just need to
pay more attention to them.
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Performance indicators are one of the easiest ways to tell if you’re moving
forwards or backwards. Whether your times are quicker, your lifts are
heavier or you’ve learnt a new skill, the evidence is there to see. Knowing
what is happening internally isn’t quite so straightforward and requires
you to be more mindful. I used to be appalling at this. A few years ago, I
got caught up in the rice grain-counting, egg yolk-extracting ways of the
fitness world based on some macro-nutrient targets that I’d set myself. My
workouts were sub-par, my progress was slow and my recovery was whack.
I thought this was normal when shedding fat so I persisted, when really I
should have paid attention to the internal indicators that I was getting (like
feeling light-headed) and adjusted my diet.
Once developed, a heightened level of sensory acuity allows you to adjust

your programme based on the response that you’re getting from your body.
Listen to your body: feel how it reacts to different training stimuli, foods and
levels of stress. When you find something that feels good, then stick with it;
until then, keep listening, adjusting and implementing.

MINDSET Novice
HABITS
46
We are what we repeatedly do. Excellence,
then, is not an act but a habit
ARISTOTLE
We first make our habits, and

then our habits make us
John Dryden
We’re all creatures of habit, both good and bad. The majority of the
things that you do are the same as the things that you did yesterday, all done
subconsciously to save you time and energy. Most of the time we don’t stop to
reflect whether or not these habits are positive as most of the time we’re not
even aware that we’re doing them.
If you have a habit of reaching for your phone between sets during workouts,
then this is likely to affect your performance. If you have a habit of reaching for
snacks when you’re chilling in front of Netflix at night, then you can see how this
isn’t helping you reach your goals. And altering them isn’t quite as quick or easy
as the internet articles that claim you can "change any habit in 21 days" make out.
We’re all different; the time taken to change a habit will vary from person to person.
Eliminating bad habits will clear roadblocks preventing you from reaching your
goals. But developing good habits can positively impact your life in ways that
you might not have previously considered.

MINDSET Novice
Here are some examples:
1
practising gratitude
2
FOCUSING ON ONE GOAL
3
ELIMINATE THE NON-ESSENTIAL
Simply writing down three Although I’ve already given This sets you up to win the
things that you’re grateful you a million and one day. How you use those
for each morning or evening things to change in this book first few hours after your
can dramatically improve and we’re still only on the alarm goes off will set the
your wellbeing. When you’re first section, focusing your tone of getting things done
so focused on what you attention on a single goal at a or letting things get on
want, you can forget what time is far more effective then top of you. There are tons
you already have. Celebrate falling between two stools. of articles online on the
the little wins. routines of high achievers.
4
Develop a morning
routine
5
Read and listen to
Motivational people
6
WRITE A TO-DO LIST
So simple, so effective, so
This sets you up to win the Instead of wasting time
often overlooked. Again,
day. How you use those scrolling through social
how can you hit a goal if
first few hours after your media on your phone, read,
you don’t know what it is?
alarm goes off will set the watch or listen to something
Or gauge whether your day
tone of getting things done edifying such as a book
was productive? Ticking off
or letting things get on (audio or otherwise), TED
the things that you have
top of you. There are tons talk or podcast. Even if it’s
achieved makes you feel
of articles online on the only for ten minutes, it’s
better about having too
routines of high achievers. infinitely more worthwhile.
much to do.
48
In his book The Power Of Habit, Charles Duhigg explains how you
become trapped in mental loops:
"First, there is a cue, a trigger that tells your brain to go into

automatic mode and which habit to use. Then there is the routine,
which can be physical or mental or emotional. Finally, there is a
reward, which helps your brain figure out if this particular loop is
worth remembering for the future. Over time, this loop... becomes
more and more automatic. The cue and reward become intertwined
until a powerful sense of anticipation and craving emerges."
Below is an example of what this works IRL:
The cue
This is the trigger that starts the habit e.g. you feel hungry while queueing for
your mid-morning coffee.
The routine (the habit itself)

You buy a cookie.
The reward
You’re now not so hungry. But you’re also not any closer to your physique goal.
One way that you can form a new habit is to use the same cue and provide the
same reward but change the routine. For example:
The cue
You feel hungry while queueing for your mid-morning coffee.
The routine
You pull out your rice cakes that you brought with you.
The reward
You’re now not so hungry and you haven’t sabotaged your progress.
A common mistake that people make is to have a big clear-out of all their bad
habits and introduce a load of new, good ones. Like trying to hit multiple goals
simultaneously, changing many different habits at once is extremely difficult
and almost certainly not sustainable. Choose the habit that you most want to
change and wait until your new behaviour is hard-wired before changing another.

MINDSET Novice
Changing a habit is not quick or easy. But with time, effort and
planning, any habit can be changed.
ROUTINE
CUE REWARD
50
GOAL SETTING
Our goals can only be reached through a
vehicle of a plan, in which we must fervently
believe, and upon which we must vigorously
act. There is no other route to success
PABLO PICASSO
By now you understand the importance of giving yourself a clear target, a direction in
which to go. The next step is actually putting your goal down on paper. This is easier said
than done and takes a bit of soul-searching. If you could reach one goal and one only in
the next 12 weeks, what would it be?
I ask this because usually when you quiz someone about what their current goal is,
they’ll reply with more than one thing - maybe even all five pillars of this book. But if you
try to get lean, functional, athletic, strong and healthy all at the same time then you’ll go
nowhere fast. Some areas can be brought up at the same time, but each one will require
slightly different variables and programming to optimise.
Let’s say that you’re a beginner in the gym: you’re average size with a moderate amount
of muscle and fat. Your "goal" is to get stronger, leaner and more muscular. They’re all
perfectly possible but again they’re all different and distinct goals. Getting stronger and
more muscular will overlap, but getting leaner will call for different programming. You
need to decide what’s most important.
Let’s say that you decide to get more muscular. So over the next 12 weeks (or longer), you
adjust your diet so that you have a small calorie surplus; you gain muscle and some
strength while maintaining your body fat, or very slightly increasing. That’s fine though,
because you know that once you’ve gained enough muscle, then you can focus on getting
leaner. The cycle continues.
What I’m trying to get at is that while you may want to be all of the things that it says on
the front of this book, to get there you need to break your bigger goals down into smaller,
bitesized ones. This is called "periodisation". It’s not as big a deal for beginners as it is for
advanced trainees who are trying to eke out the last 5-10% of their potential, but it’s still
something that you need to consider.

MINDSET Novice
Now, I’m not going to give you some formula for setting the perfect goal, as 99% of you will
switch off as soon as you see the acronym SMART ("Specific, Measurable, Achievable, Relevant,
Time-bound"). I don’t want to sound like David Brent, but I do want to give you some pointers
to bear in mind when setting your goals. And at the risk of coming over all middle-manager, I
would urge you to write your goals down - and somewhere visible, where you can be reminded of
them everyday.
2
1 If your goal is longer than 12 months, then
think: what step can you take towards
achieving that in the next year? Be very
Dig deep and eliminate the non-essential specific.
until you’re left with one main goal. Think
long term, and big. This is your ultimate
outcome.
52
4
3 Have a measurable plan for achieving
your goal, or adjust your existing one. For
example, if you’re following this plan, and
your long-term goal is to become more
Break your goal down even further: what
muscular and ripped, your short-term goal
can you do in the next three months? Think
might be to increase muscle size. To do
of this as a mini goal or project. Twelve
that, you tweak your diet accordingly.
months is too distant and leaves room
for procrastination; three months is more
immediate. Repeat this throughout the
year, re-evaluating every three months.
Don’t be distracted by the ultimate goal: really this is just there to give you a target and a
sense of direction. The important thing is the process, the system that you’ve put in place to
get there, and consistency. Focus on the next 24 hours. What sets achievers apart from the
underachievers is not SMART-ass goal setting, but accepting and making the daily sacrifices
in order to get there. Goal-setting isn’t just about choosing your rewards, but also what you’re
willing to endure to earn them.

MINDSET Novice
THE
MINDFUL EDGE
54
We’ve all experienced "flow": the state of mind where we lose our perception of
time and become fully immersed in what we’re doing. Flow goes by different
names: "runner’s high", being "in the zone" or "in the pocket". Whether playing
a sport or a creative task, flow is a form of heightened consciousness when
nothing else matters but what you’re doing at that very moment. You’re paying
undivided attention, your senses are alive and every thought and action is
perfectly aligned towards your purpose.
Flow is critical for peak performance: to really be able to react to the feedback
you’re getting, you need enhanced focus. Flow is also essential for peak
experience: to participate fully in every moment, you need to be fully there, in it.
Imagine an MMA fighter in the cage. Every fibre of his being has to be directed
towards his opponent in order to react to his moves and spot opportunities.
Nothing else matters, nothing distracts him. Not even the sound of the bell.
Or a free climber hundreds of feet above ground with nothing to keep him from
falling but his own actions. There’s no room for distraction. The trigger that
keeps the climber in a metaphorically heightened state is risk. It’s flow or die.
Now imagine that MMA fighter checking his phone between rounds, or
the climber having a chat with his buddy halfway up. The flow has been
interrupted. Mind and body are no longer aligned.
The consequences of not achieving flow in your workout are not quite as
catastrophic. But the benefits of adopting a more mindful approach to your
training are enormous. By being there in the moment, completely focused and
with no distractions, you gain a sense of purpose, like you’re there for a reason.
Your whole experience of training changes. It’s no longer just something to
mindlessly tick off your to-do list. It becomes a period in your day when you
can disengage from everything else, one hour dedicated towards something
bigger. Mindlessly lifting weights in between getting sucked into Instagram and
wandering around the gym trying to find a vacant piece of equipment is not
going to give you the results that you’re looking for, or much satisfaction.

MINDSET Novice
Focus for the 60 minutes that you have to train. Have your gang with you by all
means, but make sure everyone knows that you’re here to work. Use each other to
keep yourselves in the zone. That’s the objective for when we get together for UVU:
we’re there to push each other through our individual barriers. No messing around.
I fully understand that there are times when you want to zone out, just put in your
headphones and reach some sort of meditative state. This has its place; there are
plenty of times when I need that myself. But on the whole, you should be there in
every moment of your training, paying attention.
Flow improves performance, heightens experience and generally makes
you happier. Even if you don’t reaching peak flow, just being more mindful in your
training sessions will have a huge impact. Some of the steps that will take you
further into the zone include:
56
Deep embodiment
This is physical awareness of all your input streams. Pay attention to the little
details: which muscles are working? How light do you feel on your feet? How
rapid or deep is your breathing?
Immediate feedback
If you’re performing an exercise then you’ll be receiving instant responses. How
does it feel? Is it difficult enough? Are you performing it right? By listening and
improving, your mind won’t wander.
Having a clear plan

Know what you’re doing and why. Read over your session beforehand and go
from one exercise to the next so that you don’t leave any room for unproductive
thinking. Action without a goal has no direction.
Intense concentration
Achieving flow requires long periods of uninterrupted focus. Focus only on the
task that you’re doing in that moment, not what you did last time or even what
you’re going to do in the future.
Challenge/skill ratio
If a task is too easy, you get bored and disengage; if it’s too difficult, you look for
ways to remove yourself from the situation. The task needs to push you to your
limits, but not beyond your ability.
Group flow
This is most common in team sports, for obvious reasons, but can still be
achieved in a training environment by ensuring that there’s focus, shared and
clear goals and good communication.
Silence distractions. See more, hear more and feel more.

And put down your phone.

MINDSET Novice
SUMMARY
- Think about what commands you’re giving your subconscious mind. Plant
positive thoughts ("seeds") and grow roses.
- Channel your focus and energy on the things you want and not what you
don’t what.
- Ensure that your training is enjoyable, healthy and that you’re making
progress.
- Respect yourself and take 100% responsibility for the things that you can.
- Adopt a growth mindset in which your qualities can be developed in order

to maximise your potential.
- Be more aware of what’s happening to your body internally and externally

to your body. Is your programme working or isn’t it?
- Change bad habits for good ones. As Aristotle said, "We are what we
repeatedly do."
- Write down your long, medium and short-term goals and commit to
doing what you can in the next 24 hours to get you there.
- Get into the zone and go with the flow.
I don’t want to sound like a life coach (too late), but these points are all very
important, from the smallest of training goals right up to life ones. As Christian
D Larson said, "Believe in yourself... Know that there is something inside you that
is greater than the obstacle." I and UVU want you to win, but also to realise that
there’s a process, and if you don’t enjoy that process then it will be no fun at all. Go
big and take people with you. This is something that I live by: not only does it hold
you accountable to your goal of reaching your ultimate potential, but the reward
of lifting up as many others as you can is what provides the real satisfaction. Let
those around you feed off your motivation, enrich them with everything that you’ve
learned along the way and inspire them to take a small step in your direction also.
And remember that anything worthwhile usually takes a long time. Go easy on
yourself and learn to love where you are at now. Be patient and grow daily.
58
TRAINING Novice
TRAINING
Having a great mindset is, well, great. But just sitting there and thinking
about all the things you’re going to accomplish isn’t going to get you very
far. Which is where your training protocol comes in.
The truth is that there are many ways to skin a cat, or become
strong, powerful, fit and healthy; this is just one of them. And as I’ve
mentioned before, the most important factor in determining whether or not
you reach your goal is not some magic formula of sets and reps but sticking
it out for the long haul. It takes a long time to progress from a novice to
advanced: years of consistency and fortitude. This is why I can’t stress enough
the importance of finding enjoyment in your training, whether in the process
itself or the progress. As long as you keep showing up, it doesn’t matter.
That said, the programme that you’ll find in this book is tried, tested and
researched. And all of your goals can and will be achieved - provided that
you give 100% attention and adherence.
Each of these books builds on the last, taking you from developing a base of
strength and exercise proficiency as a novice to maximising your capacity in all
areas as an advanced trainee. They’re designed to be challenging but healthy.
You can also make it easier on yourself. Find a training partner who’s just
as motivated as you and hold each other accountable, or join a club-like
environment where you can work with each other towards your common goals.
62
TRAINING Novice UVU Training 63
TRAINING Novice
TRAINING FOR
THE NOVICE
64
Being a "novice" trainee doesn’t necessarily mean that you’re stepping into the
gym for the first time. Even if you’ve been training for months or years, you can
still be classed as a novice in terms of realising your genetic potential, typically
because of poor training methods.
Despite this, most programmes that you’ll find online (including my previous
book) are aimed at intermediate to advanced trainees. That’s because, to be
completely honest, they sell better. It’s only natural to believe that following an
advanced programme will get you to your goal quicker. Besides, nobody likes to
think of themselves as a novice.
The truth is that it’s not as simple as jumping to the last page. And while
novice programmes might look relatively basic compared to advanced ones,
that’s all you really need to make progress. Embrace your novice status and
use the least sophisticated methods to make the most improvements. Then
when your progress stalls, you’ve got the scope to increase the complexity of
your protocols and avoid plateauing.
Indeed, the beauty of being a novice is that you can make progress very quickly.
The further that you get into training, and closer to your genetic potential, the
slower and more incremental your hard-fought gains will become. An advanced
trainee might only hope to improve from month to month or year to year; you can
easily get better week to week, or even session to session. Enjoy it while it lasts.

TRAINING Novice
Goals for the novice
- Develop exercise proficiency
- Increase strength
- Improve cardiovascular fitness
- Enhance kinaesthetic awareness
Developing exercise proficiency

The first time that you perform a bench press, squat or any other free weight
exercise is going to be seriously awkward. It’s highly likely that you’ll be
shaking all over the place and your limbs will act like they don’t know what
they’re doing. That’s because, well, they don’t. In order to get stronger at a
specific lift, your body needs to become comfortable executing that movement
by performing it frequently. This goes for learning any new motor skill.
Only once you’re proficient at a movement can you then start to build
strength and muscle.
66
Increase strength
Effective strength training is a process of placing stress on your body, in this
case by lifting weights. That causes adaptions, which in turn enable you to
better handle bigger stresses (and weights).
There are two main kinds of adaptations that occur:
Neuromuscular adaptation
The more efficient the communication between your brain and your muscles,
the more force you can recruit. This is why the best powerlifters in the world are
stronger than the best bodybuilders, even though they’re not as physically big.
Structural adaptation
This could be an increase in the number of muscle fibres, the size of those
fibres. Either way, the result is a a more muscular dense physique and an
accompanying increase in strength.
As a novice, most of the strength gains that you’ll make at the start of your
programme are down to neurological adaptations rather than structural. This
is because your body is becoming more proficient at the exercises. So don’t
be alarmed if the weights are going up but your appearance isn’t changing all
that much. Basically, your muscles are capable of lifting a lot more than you
currently can. They just haven’t learnt how to yet.
Hopefully now though you can now see why novice trainees progress so quickly.
Neurological adaptations from becoming more proficient at the exercises
enable you to lift more and more weight, while the increasing stress causes you
to build more and more muscle. You’re living the dream.
Unfortunately, it doesn’t last forever. At the risk of being a buzzkill, there comes
a point where you approach the limit of how much force your muscles can
produce and your strength will stall. This is when you need to switch up your
training to target muscle growth over strength. Then once you’ve made the
muscle bigger, you change the focus again and train it to be stronger so you
can lift more (more on this in progression and periodisation).

TRAINING Novice
68
Improve cardiovascular fitness
This plays a big role in athletic performance and more importantly health. You
will see some programmes that focus completely on the strength aspect and
just drizzle a little bit of cardio on top to ensure that you don’t die of a heart
attack. I don’t believe in that. Think about the top sportsmen in the world: with
the exception of darts players, all of them will have a combination of strength
and cardio. You’re probably not planning on playing wide receiver for the Giants
anytime soon but you should grasp the importance of incorporating both
aspects to be balanced and truly fit.
Just to clarify, doing cardio will not make you weak or lose all your gains. It will
help you recover quicker between sets and workouts. If you’re still reluctant
to do cardio because you think it will eat your precious muscle then read
The Hybrid Athlete by Alex Viada, who does power-lifting competitions and
triathlons back to back. Beast.
Kinaesthetic awareness
Kinaesthetic awareness is knowing where your body is in space and being
able to coordinate it accordingly. Gymnasts are renowned for kinaesthetic
awareness but all elite sports from basketball to golf require a high level. As a
youngster, gymnastics was my first sport and the sense of balance it instilled
in me is one of the main reasons why I’m able to pick up other disciplines
pretty quickly.
Why is this important? Increasing your control over your body will transfer
into everything that you do. If you’re a klutz, then it stands to reason that you
probably find it difficult to learn new sports or exercises. The good news is that
you can develop kinaesthetic awareness - without having to wear a leotard.
Sport is one way; this book will employ a variety of bodyweight exercises.
Focusing on the basics first, before moving onto harder calisthenic movements
requiring a higher level of skill in the intermediate and advanced books.

TRAINING Novice
PROGRESSION
70
To make progress, you need to push your body enough to trigger an adaptive
response, so that your body becomes stronger in the area that you’re targeting.
As your body gets stronger, you increase the stress placed on the body also
needs to increase to again maximise the adaptive response. This is known as
"progressive overload".
As a novice, you can make progress just by choosing a challenging weight every
time you perform an exercise. But the closer you get to your genetic limit, the
slower the progress. That’s when a more structured plan of progressive overload
comes into play.
Let’s say that you can do five sets of five reps on the bench press at 60kg.
The next time you go in the gym, you perform a set at 65kg. If you manage to
complete all the reps with good form, then next time you increase the weight. If
you were unable to perform all the reps, then you stay at 65kg. If you fail to hit
your reps for a second consecutive week and you’re recovering well, you drop the
weight back down. This is "single progression".

TRAINING Novice
Below is an example of how that might look. Each row represents a

different session.
EXERCISE SETS + REPS WEIGHT REPS INCREASE/STAY/

COMPLETED DECREASE
BENCH PRESS 5x5 60kg YES INCREASE LOAD
BENCH PRESS 5x5 65kg YES INCREASE LOAD
BENCH PRESS 5x5 67.5kg NO STAY
BENCH PRESS 5x5 67.5kg YES INCREASE LOAD
BENCH PRESS 5x5 70kg NO STAY
BENCH PRESS 5x5 70kg NO DECREASE LOAD
BENCH PRESS 5x5 67.5kg YES INCREASE LOAD
This progression model only applies to the big compound lifts - bench press,
deadlift, squat, military press etc. - where you use a barbell and higher
loads. It doesn’t apply to the bodyweight exercises as the goal - to develop
kinaesthetic awareness - is different.
Please note that you shouldn’t train to failure: always leave one rep in the
tank so that you don’t compromise your form and it doesn’t hinder your
recovery for subsequent sets. If the set asks you for five reps, choose a weight
that you’re likely to fail on at 6-7 reps (i.e. your 7-rep max). If the set asks you
for ten reps, choose a weight you are likely to fail on eleven reps. Don’t get too
hung up on this though - just judge it as best you can.
Eventually, you’ll exhaust your newbie gains and however hard you try, you
won’t be able to squeeze any more out of your body. This will happen at
different times for different people. Some can bench up to 140kg on the novice
programme up and some just 70kg. It depends on the individual.
Either way, don’t get down. This when is when you level up to the intermediate
programme and start building more muscle to bust your plateau.
72
TRAINING Novice
Training split
74
I’m sure you’ve seen many programmes that involve training chest on Mondays,
back on Tuesdays and legs on Wednesdays, like you’re Jay Cutler preparing for
Mr Olympia, but this isn’t going to work for you. As a novice, your main goals are
developing exercise proficiency and increasing strength. And the only way to
develop your proficiency at, say, at bench pressing is by bench pressing. A lot.
With that in mind, the temptation then might be to bench press every day. But
then you wouldn’t be allowing your body the time it needs to recover and adapt.
I’ve programmed the amount of volume (sets and reps), intensity (load) and
frequency (how often) so that you can stress your body enough to trigger an
adaptation whilst allowing adequate respite before you go again.
Forget about building the perfect chest or developing your weak areas - for now,
at least. That will come, but down the line. Right now, it’s about performing multi-
joint, compound exercises and putting in the work, work, work, work, work, work
The programme consists of three strength training sessions a week and two
cardio ones. Feel free to do your cardio in or out of the gym.
MON TUE WED THUR FRI SAT SUN
WHOLE CARDIO A WHOLE CARDIO B WHOLE MOVE OFF

BODY 1 BODY 2 BODY 3 OPTIONAL
Whole body
Consisting mainly of compound movements with some additional bodyweight
exercises, these sessions are the main thrust of your programme, and where
you will see the most progression. Two days a week will be strength-focused
(lower reps and higher load) while the other day is hypertrophy- focused (muscle
growth). Don’t be fooled or dismayed by the strength focus: as a novice, you will
still build muscle. Beginner’s luck.
Cardio
As the name suggests, these sessions are about raising your baseline
cardiovascular fitness. Time yourself, track your distance and look to improve
from week to week.
Move (optional)
I’ve put this in to encourage you to put your fitness to use by doing something:
playing five-a-side football, swimming, cycling... Anything as long as it’s outside
and doesn’t involve staring at a screen on your cross-trainer. The important thing
here is do what you feel like at the time, even if that’s nothing at all. I’ve listed
further suggestions for these days later on.

TRAINING Novice
MOBILITY
76
Routine maintenance on your
personal running machine can be
and should be performed by you
Kelly Starrett
Another variable in becoming an all-round athlete and often overlooked

in most programmes is mobility. Maintenance for your body, mobility can
increase range of motion, prevent injury and improve performance. Better
mobility means more efficient movement patterns, which make it easier for
you to perform strength exercises like the squat, deadlift and pull-up.
The mobility sequence below is designed to prepare you for your upcoming
workout. There are only so many exercises that I can include without eating
into your training time, so if you find that you’re tight in a particular area,
then the onus is on you to research and do extra mobility work in your own
time. Becoming A Supple Leopard by Dr Kelly Starrett is the bible for all things
mobility.
Don’t look at each exercise as an individual move, as it’ll take you too long to
get through them all. Flow from one to the other without stopping, shaking out
where needed. Once you’ve done this a few times it will become second nature
and you can perform it anytime, anywhere.
The sequence starts with a pulse raiser. I’ve suggested a 500m row but if you
don’t have an ergo then do some other form of cardio for 3-5mins. You will
then perform mobility exercises targeting your main problem areas, followed
by a resistance band sequence. Most gyms will have resistance bands; failing
that, you can buy them online.
Your warm-up doesn’t finish here though. Once you’ve completed this
sequence, warm up the movement specific to the exercise that you’re doing
next. For example if you’re doing squats, perform two sets with just the barbell,
working your way up to your starting weight. The same applies for bench
press, deadlift, overhead press etc.

TRAINING Novice
10min warm-up sequence
500m row
Mobility sequence:
20 x bodyweight squat
10 x external rotation to toe touch squats
10 x internal rotation (each side)
10 x 90/90 hips (each side)
10 x reps scorpion kicks (each side)
10 x downward dogs
10 x cat cows
10 x scapula push-ups
10 x table rocks (20sec hold on last rep)
Band sequence, 10 reps on each:

Band pull-aparts
Up and down back
Dislocates
Overhead straight arm
External rotations
Internal rotations
Rows
Bicep curls
Shoulder presses
78
Mobility sequence
1. squat 2. EXTERNAL ROTATION 3. Internal rotation
4. 90/90 HIPS 5. Scorpion kicks 6. downward dog
7. cat cows 8. Scapula push-ups 9. table rocks

TRAINING Novice
Band sequence
1. band pull aparts 2. up & down back 3. dislocates
4. overhead straight arm 5. external rotations 6. Internal rotations
7. ROWS 8. BICEP CURLS 9. SHOULDER PRESSES
80
TRAINING Novice
WHOLE BODY SESSIONS
1 2 3
STRENGTH HYPERTROPHY STRENGTH
BACK SQUAT FRONT SQUAT BACK SQUAT
5x5 (3min rest) 3x8-10 (90sec-2min rest) 5x5 (3min rest)
BENCH PRESS INCLINE BENCH PRESS BENCH PRESS
DEADLIFT BENT- OVER ROW DEADLIFT
MILITARY PRESS DUMBBELL SHOULDER PRESS MILITARY PRESS
BODYWEIGHT CIRCUIT BODYWEIGHT CIRCUIT BODYWEIGHT CIRCUIT
PULL A PULL B PUSH B
BODYWEIGHT CIRCUIT BODYWEIGHT CIRCUIT BODYWEIGHT CIRCUIT
PUSH A LEGS & CORE A LEGS & CORE B
82
TRAINING Novice
BODYWEIGHT CIRCUITS
A PULL A
3 rounds (no rest between exercises, 3min rest between rounds)

Pull ups*
8-10 reps (max hold at the top)
Aussie pull ups*

10-12 reps
RING Bicep Curls*

10-12 reps
PUSH A

Bodyweight dips
8-10 reps
Pike push-ups*
8-10 reps
Push-ups
Max.
LEGS + CORE A

Hanging knee raises*
10 reps
Squat jumps
15 reps
Hollow hold*
20 secs
Jumping lunges
15 reps (each side)
*See exercise library for guidance tips on these exercises
84
B PULL B

Ring chin-ups*
8-10 reps (max hold at the top)
Wide-grip aussie pull ups*

10-12 reps
RING Bicep Curls*

10-12 reps
PUSH B

Straight-bar dips*
8-10 reps
Pike push-ups*
8-10 reps
Ring push-ups
Max.
LEGS + CORE A

l-sit hold
10 Secs*
Squat jumps
15 reps
sit-ups
20 reps
Jumping lunges
15 reps (each side)
*See exercise library for guidance tips on these exercises

TRAINING Novice
CARDIO
A CARDIO A
Run at a steady, comfortable pace for 30-45min continuous.
B CARDIO B
5 intervals of 400m, 90 secs rest between intervals
(if this is too easy, add more intervals)
86
MOVE
Football
Rugby
Tennis
Squash
Climbing
Walking
Hiking
Jogging
Swimming
Rowing
Paddle boarding
Surfing
Cycling
Mountain biking

NUTRITION Novice
NUTRITION
90
There is no question that performance, health and body composition are all
greatly affected by the nutrition we fuel our body with. If you aren’t mindful
of your eating habits then how can you expect to perform at your best, reach
desirable levels of leanness, muscularity and live healthily. ‘Your best’ will mean
different things for everyone, a top athlete trying to squeeze the last 1% out of their
performance would require a complex nutritional strategy and guidance to gain
the ‘slight edge’. For everyone else, whether you are just starting your journey or
have been training for some time now, nutrition is actually very simple. There are
no secrets, no ‘top 10 foods for fat burning’ or ‘eat this and you will build muscle’,
it is really just a case of simple principles that once manipulated will promote a
different response from your body.
Again the premise of this section is to give you more awareness of how your foods
will effect the body and the tools to manipulate your own nutritional strategy. Failing
that, I hope this at least makes you think about your daily habits. When through trial
and error you have found what works best for you, stick with it, don’t try switching
to Paleo or any other latest way of eating if your system works. This is about finding
a system that works for life, having complete control of how you manipulate the
response from your body and achieving the healthiest possible outcome.
Your approach should be meticulous and strict, but also flexible at the same time.
I’ve been there, counting every last gram of food, never swaying from my diet and
feeling guilty when it doesn’t go to plan, but the reality is, we are not machines,
our bodies are complex human organisms that have the ability to deal with a lot
we throw at it. Stressing over tiny deviations is just wasted energy. Be flexible,
approach your plan with an 80/20% rule, meaning you allow 20% of deviations,
I assure you it really isn’t going to matter in the long run. This doesn’t mean you
plan in 20% worth of pizza, you still strive for perfection, but allow for some leeway.
Having flexibility will make your diet easier to follow, this means you’re more
consistent over time, which will produce better results.
Before thinking about how we alter body composition through calorie balance or
our different macro nutrients and their effects, there are nutritional and lifestyle
basics that we all should be addressing.
NUTRITION Novice UVU Training 91

NUTRITION Novice
Before thinking about how we alter body composition through calorie balance
or our different macro nutrients and their effects, there are nutritional and
lifestyle basics that we all should be addressing.
Lets take a look:
1
Eat REAL foods
2
Get enough sleep
3
WATER
That’s to say, in their Sufficient shut-eye is Drink plenty of water and

most natural state: whole, essential for recovery, keep hydrated.
unprocessed and unrefined. performance and health; it
even affects how much fat
you can burn and muscle
you can build.
7
CHECK FOOD LABELS
8
CHEAT MEALS
9
MANAGE STRESS LEVELS
Get used to reading food If having a cheat meal, Try and manage your
labels, paying particular make sure its only once a stress level. We all have
attention to additives, sugar week and on a training day our moments, but being
and salt content. If you’re (preferably post workout). stressed for extended
eating something in a periods of time is not just
package then you might need bad for your health but
to re-read the first point. also affects your body
composition.
92
4
Preparation is key
5
Ditch the sugary drinks
6
FRUITS + VEGETABLES
Prepare good-quality meals That includes most fruit Eat a wide variety of
and snacks ahead of time. juices. different-coloured fruit and
Ensuring that you have vegetables. This will ensure
healthy options to hand that you take in a wide
will make you less likely to variety of phytochemicals.
choose bad ones, or have to Plus it looks pretty.
resort to them.
10
DEFICIENCIES
Find out if you have any

nutrient deficiencies, and adjust
your diet to remedy them.

NUTRITION Novice
CHOOSING YOUR GOAL

Every food choice that you make sends a message to your body. How your body
responds to that message is different for everyone but the "takeaway" - that
food is a message - is the same. You’re asking your body to perform better,
become leaner, healthier or vice versa. Being clear on what it is you want to
achieve from your training and nutrition plan will lead you down one path or
the other. If muscle-building is your goal, then fat loss will have to be sacrificed
in the meantime. (It’s possible for both to occur simultaneously but usually
only in novices.) If you’re a performance athlete, then fuelling yourself with
carbohydrates will have to take priority over eating for body composition.
Trying to achieve two different goals at once will slow only your progress.
Eat for your goal, singular.
94
NUTRITION Novice
CALORIE BALANCE
This is the single most important variable affecting your body composition and
has the greatest effect on whether your weight increases, remains the same
or decreases. In simple terms, calorie balance is "energy in versus energy out".
"Energy in" is the food and drink that you eat and, er, drink. "Energy out" is your
resting metabolic rate (how much energy your body needs to expend to keep you
alive) and your overall daily activity level, including but not restricted to training.
There are three types of calorie balance:
Negative balance or a hypocaloric diet: This is when you burn more calories
than you consume. Over an extended period, this will result in weight loss, as
your body has to sacrifice fat or muscle to make up for the shortfall in energy.
Maintenance calories: This is when you consume and burn calories in a

roughly equal amount. It’s never going to be exactly equal, but over an extended
period your weight will hover around the same mark.
Positive balance or hypercaloric diet: This is when you consume more calories
than than you burn. Over an extended period, you will gain weight as the
surplus energy is converted into either glycogen, fat or (hopefully) muscle.
There are trade-offs with both a positive and negative calorie balance. If you’re
in a negative calorie balance or catabolic state then you will unavoidably lose
some muscle as well as fat. If you’re in a positive calorie balance or anabolic
state then you will unavoidably gain some fat as well as muscle. Bear this in
mind when you’re thinking about time frames. If you’re trying to cut drastic
amounts of fat quickly then that muscle loss will also be accelerated. Likewise,
building muscle is a slow process, so if you just eat as much food as you can,
most it will be stored as fat.
96
This can sometimes present an obstacle when building muscle; as soon as
you see an increase in fat, however small, you immediately want to diet back
down again. Unsurprisingly, this doesn’t get you anywhere: once you’ve dieted
back down, you’re back where you started. If you’re relatively lean and you want
to build muscle then you need to stick at it for a long enough time. Yes, you
will accumulate some fat, but as we’ve seen, it’s a necessary evil. That doesn’t
mean you have to become obese either; you can build muscle with only a very
small amount of fat gain. Your calorie surplus doesn’t have to be gut-bustingly
huge. It just has to be enough. Pay attention to your body.

NUTRITION Novice
TRACKING FAT LOSS AND MUSCLE GAIN

If you’re trying to lose fat or build muscle then you need to know what state
your energy balance is in and how to track it. This is made very complicated
by most of the nutrition plans out there, with calorie calculators and weighing
every morsel. But with the exception of athletes and physique competitors, for
most people this isn’t necessary, practical or sustainable in my opinion.
You need to have a rough idea of what you’re eating so that you can adjust it
dependant on our goals. But do you want to spending the rest of your life count
calories? Following your nutrition plan should be as effortless and flexible
as possible. You shouldn’t have to carry measuring cups and kitchen scales
everywhere.
There is an easier way, use your bathroom scales and a mirror.

It’s that simple.
98
If a negative energy balance always results in weight loss and a positive balance
always results in weight gain, then the best indicator for which direction you’re
going is your bathroom scales. As for whether you’re losing or gaining fat or
muscle, well, how do you look in the mirror?
Hydration can account for fluctuations of around 2% of your bodyweight, so

it’s likely that you weight different amounts at various points throughout the
day. Therefore, weighing yourself two or three times a week at the same time of
day (preferably upon waking) will give you a better idea of your progress. If your
weight is falling then you know you’re in a negative calorie balance; if your weight
remains the same then you’re maintaining; if your weight increases then - guess
what? - you’re in a positive balance. If the outcome is what you were hoping for
then keep your diet roughly the same in terms of portion sizes; if it isn’t, then
alter your portion sizes.
If your weight is staying the same but you’re in a muscle-building phase, then
slightly increase the amount of carbohydrates and fat in your meals. Your protein
intake should stay at roughly the same high level, regardless of what phase you’re
in. There are exceptions: athletes may even want to reduce protein so that they
can increase their carbohydrate and fuel themselves without creating too great a
calorie surplus and gaining weight that might negatively affect their performance.
To make sure that you retain as much muscle as possible amount of muscle
tissue when trying to lose fat quickly, aim for a decrease in weight of around
1-2lbs per week. (You can lose weight at a higher rate if your body fat level is
above 25%.)
To build muscle while minimising fat gain, your increases in weight should be smaller
due to the length of time that it takes to construct lean tissue. The recommendation
for novices is 0.5-1lb per week; for advanced trainees, 1-2lbs per month.
These are just guidelines. If that rate of weight loss affects your mood and stress
levels then it might be too quick for you, so reduce it slightly. Think intuitively.

NUTRITION Novice
MACRO-NUTRIENTS
Calorie balance is the most important variable, but where your calories come
from is also important. You may have a negative calorie balance and be losing
weight but if all of your 2000 calories are coming from Mars bars then your
body composition won’t quite be what you hoped.
There are three main macronutrients that provide you with calories:
PROTEIN
The most important macronutrient when it comes to body composition.
Elevated protein levels are vital whatever your goal, providing the building
blocks for muscle repair when gaining weight and preventing lean tissue being
broken down when losing weight. To optimise protein synthesis, your body
needs to top up its levels throughout the day, so you should include a whole
protein source with every meal. Elevated protein levels may also help your
immune system, metabolism and satiety.
CARBOHYDRATE
A source of energy for your body, carbohydrates are split into two categories:
simple and complex. The difference is how quickly they are digested and
absorbed. Simple is usually perceived to be synonymous with "unhealthy" and
complex "healthy", but both have their place in a balanced diet. Carbohydrates
equal performance: without them, your muscles will be lacking in glycogen
and your workouts won’t be as effective, although they’ll feel harder. Higher
amounts of carbohydrates are needed in proportion to your activity level and
muscle mass. But if your carbohydrate consumption is higher than your energy
expenditure then your body will store it as glycogen or fat.
FATS
Not to be confused with the blubbery stuff hiding your abs, dietary fats don’t
actually make that much of a contribution to body composition, but they do
perform several important functions, plus make you feel full and happy: just a
few reasons why low-fat diets are a bad idea. Indeed, if your fat intake is too low
for too long, it can impair your production of hormones like testosterone. Hence
the recommendation that fat should never comprise less than 20% of your
daily calorie intake.
100
NUTRITION Novice
BUILDING YOUR MEALS
How you put together your plate will determine whether or not you’re getting
the required amount of macro and micronutrients to fuel your body and reach
your goal. Rather than giving you exact quantities or macronutrient ratios,
which will be different for everybody, I’ve created simple templates for each of
the three composition goals - building muscle, maintenance and losing fat - to
show how you could manipulate your ratios.
For example if your goal is fat loss, then you need to cut calories from your
maintenance diet. The easiest way to do this is to reduce starchy carbohydrates
and replace them with less calorific, fibrous ones. You’ll also need to increase
protein to help maintain as much muscle as possible while you’re in a negative
calorie balance.
This is hopefully a helpful starting point, but you may find that other ratios
work for you better. Developing an understanding of how your body responds to,
say, high carb or high fats, will allow you to manipulate your plate in a way that
suits you. The key things to be aware of are your mood, your energy levels and
your satiety, both after each meal and throughout the course of the day.
Note that the fat ratio is within the protein as many protein sources will also
have fat in them. Lean protein sources like chicken, turkey and white fish
however have very little fat, so you’ll have to get it from elsewhere. See the
alternative food list for fats, lean and non-lean protein sources.
102
MAINTENANCE
TEMPLATE
PROTEIN + FATS*
Including red meat, chicken,
fish, eggs, beans and
legumes etc.
PROTEIN + FATS
VEGETABLES
STARCHY
CARBS
STARCHY CARBS* VEGETABLES*

Including sweet potato, Including Asparagus, Beans,
oats, rice, wholegrain breads etc. Kale, Bean sprouts, Bok Choi
Broccoli etc.
* See alternative food list for more (pg. 114)

Novice
FAT LOSS The goal here is to reduce kcals from your

maintenance Diet. Do this by:
TEMPLATE + Fiberous Carbs + Protein - Starchy Carbs
PROTEIN + FATS* VEGETABLES*

Including red meat, chicken, Including Asparagus, Beans,
fish, eggs, beans and Kale, Bean sprouts, Bok Choi
legumes etc. Broccoli etc.
PROTEIN + FATS
VEGETABLES
STARCHY
CARBS
STARCHY CARBS*
Including sweet potato,
oats, rice, wholegrain
breads etc.
104
MUSCLE BUILDING The goal here is to increase kcals from your
maintenance Diet. Do this by:
TEMPLATE + Starchy Carbs - Vegetables
PROTEIN + FATS* VEGETABLES*

Including red meat, chicken, Including Asparagus, Beans,
fish, eggs, beans and Kale, Bean sprouts, Bok Choi,
legumes etc. Broccoli etc.
PROTEIN + FATS
VEGETABLES
STARCHY
CARBS
STARCHY CARBS*
Including sweet potato,
oats, rice, wholegrain breads etc.
NUTRITION Novice
NOVICE UVU Training 105
NUTRITION Novice
MUSCLE BUILDING TIPS

If your goal is to gain muscle then I’d advise being in a positive calorie balance for at least
eight weeks to give your body enough time to build. Being in a positive calorie balance for
much longer than 12 weeks however has been found to lead to increased rates of fat gain.
You shouldn’t look at a hypertrophy block as a "bulk" as that implies that you’re going to
be walking around like a big, fluffy beast. The goal is to build muscle with minimal fat
gain. No bulking here.
Beyond maintaining a positive calorie balance, below are some more blueprints for building:
1
PROTEIN SYNTHESIS
2
EVERY MEAL
3
SLEEP
To ensure maximum protein Consume protein at Get enough sleep and

synthesis, ensure proteins every meal. recovery. Remember you
are readily available to your grow bigger and stronger
body, through pre-workout outside of the gym after your
meals and if necessary body has adapted to what
intra-workout drinks. you do inside.
7
SPREAD MEALS
8
MONITOR FAT
9
AVOID JUNK
Meals should be spread Keep an eye on how much Don’t eat junk for the sake
out throughout the day to fat you’re gaining and aim to of extra calories. There are
support continuous levels of keep it to a minimum. plenty of good-quality, high-
amino acids in the blood. calorie foods out there.
106
4
CALORIES
5
HARD GAINERS
6
REAL FOODS
If you’re struggling to get If you’re a "hard gainer" Wherever possible,

in enough calories, add in (someone who struggles opt for real foods over
nutrient-dense smoothies to build muscle), try to be protein shakes or other
containing nut butters, little full at most meals. If in supplements.
yoghurt, avocado, honey, doubt, eat more.
oats etc.
10
PATIENCE
Be patient.

NUTRITION Novice
FAT LOSS TIPS

Most of you reading this book will at some point want to lose fat, whether immediately or
after gaining some muscle. The good news is that losing fat is easier than gaining muscle
physiologically. The bad news is that it’s much tougher psychologically. That’s because it involves
restriction: your body is used to having more than what it is getting and craves it. Thankfully, the
further you get into your fat-loss phase, the more you get used to this feeling and the easier the
temptations become to resist. I’ve said it before, but don’t be greedy with your rate of weight loss
or even with your expectations. Slow, consistent fat-burning will be much less of a hardship.
To lose fat, you need a negative calorie balance, but the below will help make lighter work of it:
1
CONSISTENCY
2
NO TEMPTATION
3
SLOW
Change eating habits & stay Ensure your kitchen is Keep your rate of fat loss
consistent. stocked with nutrient-dense slow so that you maximise
foods so you’re not tempted muscle retention.
to deviate.
7
PLATEAUS
8
PLAN AHEAD
9
CAFFEINE
If your fat loss plateaus, Plan your meals in advance Take caffeine pre-workout to
increase your calories and ensure you have the increase fat loss.
slightly for at least two correct ingredients ready to go.
weeks then reduce again.
108
4
VEG + FIBRE INTAKE
5
HERBS + SPICES
6
MOVE
Increase your intake of Season your food with herbs Be as active as possible in
vegetables and fibre to help and spices instead of high- your daily life: walk, cycle
you feel fuller for longer. sugar sauces. and just generally move
more.
10
Cook BOOK
Get yourself a good healthy

cookbook so that you don’t get
bored of eating the same things.

NUTRITION Novice
PERI-WORKOUT NUTRITION
Nothing to do with a cheeky Nando’s after the gym, peri-workout nutrition
means the food that you take in around your workout. Contrary to what you
may read elsewhere, this is not the most important factor in your performance,
body composition and recovery. But it can make a difference.
PRE-WORKOUT
Consume a balanced pre-workout meal at least 90 minutes before you enter
the gym to allow time for it to digest and supply your body with what you need.
The portion size will obviously vary depending on your size, genetics, goals and
training intensity. Drink water with it for hydration
Meal example: 90+ mins before

- Chicken breast
- Brown rice
- Mixed vegetables
- Cashews
Sometimes you don’t have time to eat a meal at least 90 minutes before your
workout - if you’re training first thing, for instance. In that case, replace the
meal with a quickly absorbed smoothie.
Smoothie example: >45 mins before

- 1 scoop of protein (recommended Form Nutrition Performance Blend)
- Banana
- Tablespoon of peanut butter
- Unsweetened almond milk
Optional pre-workout Supplements: 30mins before

- Caffeine
- 3g Beta-alanine
- 2g Acetyl L-carnitine
110
INTRA WORKOUT
Yes, as in "during training". It should be said that these are by no means necessary. If
you’ve eaten a pre-workout meal and plan on having one post then your body should
more than sufficiently fuelled. Stick to water.
If however your pre-workout meal was a long time before your workout, or your session
is very intense or long, then you might want to consider taking on additional fuel to
enhance performance and preserve muscle.
During exercises supplements:

- 5g BCAA’s
- 25-50g powdered carbohydrate e.g. maltodextrin, dextrose (goal dependant)
NB If your goal is fat loss, you’re better off skipping the extra carbs and just having BCAAs.
POST WORKOUT
What you eat after training is important for ramping up protein synthesis, replenishing
your energy stores and kickstarting the recovery process. How quickly you get your
post-workout nutrition in however isn’t as important as is made out. The idea that you’ll
lose your gains if you don’t pick up a fork or shaker within an hour of putting down the
weights is a complete myth that’s perpetuated to sell "quick-digesting" protein powder.
The nutrients from your pre-workout meal will still be in your system, and research
shows that drinking a shake immediately after training actually results in 30% less
protein synthesis versus waiting an hour. So drink a smoothie or eat a meal: no rush.
POST-WORKOUT Smoothie example:

- 1 scoop of protein (recommended Form Nutrition Performance Blend)
- 1/2 avocado
- 1 cup of spinach
- Mint leaves
- Raw honey
- Almond milk
- Ice
Post workout meal example:

- Salmon fillet
- Sweet potato
- Kale, edamame & avocado salad

NUTRITION Novice
SAMPLE MEAL GUIDE
If you’ve read and properly digested everything so far then you should
understand that there is no special diet that will give you miraculous results.
A nutrition plan by its nature is rigid: it can’t possibly be optimal for you unless
it has been individually tailored to you and your goals. The same plan could
make one person gain weight and the next person lose weight, depending on
their required maintenance levels. It’s important therefore to take the plan
below for what it is: a guide.
I’ve put this guide together so that you can see how a week of food might look
once you’ve built a plan based on your own goals and needs. You might find
that this kind of meal plan works well for you, or you may want to scrap a meal
plan altogether and just eat rationally. All that really matters is that you make
good, healthy choices and pay attention to the feedback that your body gives you.
112
NUTRITION Novice
DAY BREAKFAST SNACK

(OPTIONAL)
DAY 1 Oat porridge with sliced 2 hard boiled eggs

Banana + Blueberries
-
Good quality protein shake
DAY 2 3 whole scrambled eggs on Handful of mixed berries +

rye toast. (Optional spinach Palm size worth of almonds
+ mushrooms)
DAY 3 Rye crisp bread with salmon Protein shake

and cucumber
-
Greens smoothie
DAY 4 Avocado on rye toast with Greens smoothie

2 boiled eggs
DAY 5 Breakfast smoothie - Oats, Rye crispbread with Salmon

Greek yoghurt, Banana, + Cucumber
Mixed berries, Spinach,
+ Protein
DAY 6 Overnight oats - Oats, Chia Raw vegetables

seeds, Blueberries, Honey,
Almond milk, Banana on top
-
Good quality protein shake
DAY 7 Protein pancakes with Greek yogurt with Honey

Blueberries + Banana + Granola
114
LUNCH SNACK DINNER
(OPTIONAL)
Grilled chicken 2 dark choc rice cakes Pan fried salmon

Basmati rice Sweet potato
Grilled broccoli Asparagus + green beans
Palm size of cashew nuts
Salad - Fillet of tuna or 2 plums Steak stir fry - Broccoli,

canned, Mixed leafy greens, Peppers, Onion,
Olives, Avocado + Extra Garlic + Coconut oil
virgin olive oil
Salad - Grilled chicken, Handful of mixed berries + Salmon fillet

Quinoa, Walnuts, Tomato, Palm size worth of almonds Sweet potato mash
Onion, Rocket + Extra Kale, edamame +
virgin olive oil avocado salad
Grilled salmon Beef Jerky Salad - Grilled chicken,

Grilled broccoli Quinoa, Walnuts, Tomato,
Sweet potato Onion, Rocket + Extra virgin
olive oil
Grilled chicken + Raw vegetables Grilled chicken

vegetable skewers Basmati rice
Grilled broccoli
Palm size of cashew nuts
Lean steak Rice cakes with Oven baked Cod fillet

Sweet potato Peanut butter + banana Boiled potatoes
Grilled broccoli Green beans
Salad - Grilled salmon, Mixed 2 hard boiled eggs Brown rice bowl - Turkey,
leafy greens, Cucumber, Sesame oil, Spring onion,
Onion, Tomato, Walnuts, Brown rice, Soy sauce
+ Extra-virgin olive oil + Spinach

NUTRITION Novice
ALTERNATIVE FOOD List
PROTEIN CARBOHYDRATES
- Chicken - Tilapia - Basmati Rice
- Salmon - Venison - Brown rice
- Tuna - Soy beans - Wholegrain Oats
- Lean Beef - Navy beans - Sweet potato
- Turkey - Black beans - Quinoa
- Eggs - Cottage cheese - Oatmeal
- Cod - Milk - Wholegrain pasta
- Sea bass - Lentils - Ezekiel bread
- Pork tenderloin - Tofu - Rye Bread
- Halibut
VEGETABLES FATS
- Asparagus - Parsley - Avocado
- Bamboo shoots - Radishes - Almonds
- Bean sprouts - Spinach - Cashews
- Bok Choi - Zucchini - Extra virgin olive oil
- Broccoli - Carrot - Whole Organic butter
- Cabbage - Leeks - Walnuts
- Cauliflower - Spirulina - Macadamia nuts
- Celery - Beetroot - Brazil nuts
- Chicory - Peppers - Coconut oil
- Cucumber - Onions - Flaxseed oil
- Garlic - Tomatoes
- Kale - Peas
- Mushrooms
116
NUTRITION Novice
SUPPLEMENTS
People get hung up on what supplements they "need" when really they’re the
last thing you should worry about. Only once your macronutrient bases are
covered by your food, and your training and recovery are on point, should
you think about onboarding additional nutrients in (protein for example) or
compensating for any dietary deficiencies. That’s what supplements are: added
extras, not substitutes for actual food. And most of the products out there do
absolutely nothing but burn a whole in your wallet.
The supplements below are the ones that I consider to be worthwhile; the rest
I either can’t give you a recommendation on or they have little effect to no
effect. If you’re tempted by a supplement that isn’t listed, then my advice would
be to look it up first on examine.com, which provides unbiased information
based on scientific evidence. Whatever you decide to take, make sure that the
products that you put in your body are of the highest quality and backed by the
right certifications. There’s some dodgy and downright dangerous stuff on the
internet. No amount of extra gains is worth jeopardising your health.

A note on multivitamins: they’re only really necessary if you have a poor or
insufficiently varied diet that isn’t giving you enough nutrients. If you suspect
that you may have some deficiencies, or you’ve been told by a doctor that you
do, then supplement with that particular micronutrient.
Fish oils (EPA & DHA)

If you’re eating enough oily fish then supplementing is overkill. If not, then
hook yourself up: the omega-3 fatty acids found in fish are anti-inflammatory
and have also been associated with reduced blood vessel stiffness, blood lipid
count and arterial plaque build-up. How much you should take depends on how
much oily fish you’re eating, or not. If the latter, then take 2-3g of high-quality
fish oil a day.
118
Protein
Whether you’re reducing calories to lose fat or upping your intake to build
muscle, there may be times when you need to go beyond food sources. Protein
shakes are not essential, but they can be convenient. In my opinion,
plant-based protein tends to be higher quality and more easily digestible, with
more nutritional benefits and fewer additives than the crappy whey that has
flooded the market.
I recommend the performance protein blend by Form nutrition.

www.formnutrition.com
Beta alanine
Beta-alanine has been proven to enhance performance when you’re working
anaerobically by buffering acid build up and increasing muscular endurance.
Again, it’s not essential but it can be beneficial before any moderate to high-
intensity work; if you’re constantly doing sprints, rows and metcons, then taking
it is an even "beta" idea.
Recommended dose 2-5g per day.
Caffeine
Used infrequently, caffeine is a powerful stimulant and performance enhancer. I
say "infrequently" because regular use leads you to develop a tolerance and dulls
the effect. Therefore it’s best deployed sparingly.
The recommended dose varies depending on the individual and your tolerance:
anywhere between 100-200mg. As a rough guide, one shot of espresso contains
about 100mg. But again, that can vary wildly depending on the bean, roast and
brewing method.

EXERCISE LIBRARY Novice
AUSSIE PULL UP
STEP ONE STEP TWO
HANGING KNEE RAISE

STEP ONE STEP TWO
122
HOLLOW HOLD
FORM
L-SIT
FORM
EXERCISE LIBRARY Novice UVU Training 123

PIKE PUSH UPS

STEP ONE STEP TWO
PULL UPS
STEP ONE STEP TWO
124
RING BICEP CURLS
STEP ONE STEP TWO
RING CHIN UPS

STEP ONE STEP TWO
EXERCISE LIBRARY Novice UVU Training 125

RING PUSH UPS

STEP ONE STEP TWO
STRAIGHT BAR DIPS

STEP ONE STEP TWO
126
WIDE ARM AUSSIE PULL UPS
STEP ONE STEP TWO
Journal Novice
130

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EXERCISE LIBRARY 120

CONTENTS Novice UVU Training 7

INTRODUCTION Novice UVU Training 11

THE FIVE PILLARS Novice UVU Training 13

But first, the pillars:

Look better, move better, feel better

THE FIVE PILLARS Novice UVU Training 17

Either you can continue to hold yourself back, consciously or otherwise.

Of course, positive thinking and visualisation alone won’t produce results -

Your mind is split into two components of thinking: conscious and

Your subconscious mind doesn’t understand logic; it’ll accept

MINDSET Novice UVU Training 23

That’s not to say that you have no control at all over

Hopefully you can now see the importance of the inputs

This applies to pretty much every area of your life. But

"I don’t have the time to work out"

"This is taking too long - I’ll never get there"

"I hate working out on my own"

"I have poor genetics - I’ll never look like that"

"I’m getting leaner by the day and my metabolism is speeding up"

"How can I free up time to fit in a quick workout?"

"I’m resilient enough to do whatever it takes to reach my goal"

"I accept that I can only be the best version of myself"

It is only through your conscious mind that you

MINDSET Novice UVU Training 25

The future you see is the

Your thoughts are shaping your life whether you know it

Whether you think you can,

Where you choose to channel your focus is paramount.

MINDSET Novice UVU Training 29

You know what to do.

MINDSEt Novice UVU Training 31

Whatever your goal, your new body or way of living needs to be

MINDSET Novice UVU Training 33

Some of the factors that will dictate your adherence are:

Decide whether or not this programme is right for you. Make

You must take personal responsibility. You

MINDSET Novice UVU Training 37

You get the idea.

MINDSET Novice UVU Training 39

For twenty years, my research has shown that

MINDSET Novice UVU Training 41

Below are some examples of a fixed mindset versus a growth one:

MINDSET Novice UVU Training 43

Once developed, a heightened level of sensory acuity allows you to adjust

MINDSET Novice UVU Training 45

We first make our habits, and

MINDSEt Novice UVU Training 47

Here are some examples:

"First, there is a cue, a trigger that tells your brain to go into

Below is an example of what this works IRL:

The routine (the habit itself)

MINDSEt Novice UVU Training 49

MINDSET Novice UVU Training 51

MINDSET Novice UVU Training 53

MINDSET Novice UVU Training 55

Having a clear plan

Silence distractions. See more, hear more and feel more.

MINDSET Novice UVU Training 57

- Adopt a growth mindset in which your qualities can be developed in order