Workout Routines: Workout Plans , Motivation, Workouts For Men, Workouts For Women, Stretching, Foam Rolling And Much More

Table of contents :
Introduction
Starting out
Starting Strength Workout - Beginners
Hypertrophy And Adding Muscle- Mass Workout
Strength and Hypertrophy Workout
Super-Hero Physique (Advanced and not for beginners)
Women's Workout Routine to Get Strong and Toned
At Home Workout For When You Can't Get Access To A Gym
Nutrition
The Best Flexibility Exercises To Perform Better, Avoid Injury And To Aid In Recovery
Foam Rolling Exercises To Improve Flexibility
Conclusion

Citation preview

Workout Sculpt A Hollywood Moviestar Physique By Using Smart Workout Routines

C.A. Barry

Table of Contents Introduction Starting out Starting Strength Workout - Beginners Hypertrophy And Adding Muscle- Mass Workout Strength and Hypertrophy Workout Super-Hero Physique (Advanced and not for beginners) Women's Workout Routine to Get Strong and Toned At Home Workout For When You Can't Get Access To A Gym Nutrition The Best Flexibility Exercises To Perform Better, Avoid Injury And To Aid In Recovery Foam Rolling Exercises To Improve Flexibility Conclusion

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Introduction I want to thank you and congratulate you for downloading the book, Workout - Sculpt A Hollywood Physique By Using Smart Workout Routines. This book contains proven steps and strategies on how to build your dream physique using intelligently designed workouts from the best trainers in the world. This book will help you achieve your ideal body and the confidence that comes along with it. When you get on top of your health and feel the benefits of working out, it affects every aspect of your life. You have more energy, you feel and look better, and you feel like you can take on the world. Sometimes you can put a lot of effort into your workouts and just see no results. What most people don't know, often the science behind what you are doing and the ways in which you going about your workout are crucial to success. Often even professional programs are extremely inefficient. You could be slaving away for 5 days a week and not be getting any results. My goal for you at the end of this book is to get a gist of what you are doing and why you are doing it. These routines will get the best results, for the time you put in. You will have to put in effort however your results will far exceed what you thought you could achieve. This book will show you right from being a beginner right up to very advanced level workouts that will get you that Hollywood body. There are sections for men and women, as there are very distinct differences to how the two should work out. Most women want that toned body with defined muscles while men usually want to add a lot of mass. This book will show you not only what to do but why you do it so you can help get a sense of the purpose of each action. I have been trained by some of the world's top fitness coaches including the weights trainers for; The New Zealand All Blacks Rugby team, International Soccer teams as well as countless other influences from people who have mastered their area of fitness. I try to take a little piece from everyone I learn from and this area is one of my great passions in life. Over the years I have learned one very important thing; working smart often out trumps working harder. That's not to say working hard isn't an advantage, it is surely. But you could be putting in sickening work ethic but still get next to no rewards if you're doing the wrong thing Thanks again for getting this book, I hope you enjoy it!

Ó Copyright 2014 by ______________________ - All rights reserved. This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered. - From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations. In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved. The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly. Respective authors own all copyrights not held by the publisher. The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance. The trademarks that are used are without any consent, and the publication of the trademark is without permission or backing by the trademark owner. All trademarks and brands within this book are for clarifying purposes only and are the owned by the owners themselves, not affiliated with this document.

Starting out

When starting a workout program, it's important to have clear goals and understand why you do the things you are doing. When Understand what you are doing and why you are doing it, you then gain the knowledge to start tweaking your individual programs to what is going to benefit you the most. In this book, I will teach you to target the parts of your body that will help transform you the most to help you get your desired physique. If you are a complete beginner and have no idea what to do, you are in good hands. In the following pages when I talk about an exercise I will also add a link to YouTube to show you proper form. This will help you to avoid injury and help you lift more. Even for an experienced gym enthusiast, it can be good to re-watch technique as often small tweaks can lead to rather significant gains in the weights you lift. What can you expect? When starting out on new programs, you can expect to feel very sore the next 24 to 48 hours after. This is a phenomena called D.O.M.S. which stands for Delayed Onset Muscle Soreness. A lot of people start working out and experience this pain during the following days and because of it, they decide they do not want to feel this bad all the time, and they give up. But it is important to know that, this only really occurs when you are starting out a new program and within a couple weeks your muscles will acclimatize and you will not feel like this all the time. Do not let this put you off the more your muscles get used to training, the easier it will be to train.

Getting Rock-Solid Motivation It is important when in any training program you keep the motivation to actually finish it. I strongly advise doing the following exercise to help you before you start any of the upcoming workouts. Take out a blank piece of paper and a pen. Draw a circle in the middle of the paper and name it "Reasons why I'm going to stick to my workout." Then draw lines out from this circle and write reasons at the top of the line to why you will do it. Have everything you can think of for example "I want to have that beach body I always dreamed of" or "I want to improve my health so I can watch my kids grow old." Write it all down, put it somewhere you see every day whether that's on a desk or maybe take a photo and set it as your background on your phone, just make sure you have it. This way when you are being tempted to skip a day, you see not one thing that happens, but this domino effect of all these things that won't happen if you skip it. It increases the downside and helps you on those hard days. Setting Goals To Achieve Your Potential It's important to create realistic, achievable goals in your workout. It is a massive psychological advantage to work in the positive rather in the negative. What I mean by this is if you were running on a treadmill to burn through a certain number of calories you are working in the negative. I am strongly against the fact that the majority of modern day treadmills tell you the calories you have burned on them because not only is this misleading but it's also a terrible mentality to have. It's misleading because of the fact that yea you are burning roughly that amount of calories on the machine, but it's completely missing out, the effect this running has on your metabolism in the next twenty four hours. Your metabolism increases, which means you burn through food faster and also burn through fat stores. Now say you set goals of running five kilometers in a certain time and try to improve this every week, you are working in the positive and psychologically it is a lot easier to push yourself. Main Types Of Training And Why You Choose Them When training for different outcomes it's important to know about what the optimum amount of reps(repetitions) and sets that you should do. A rep is the number of times you perform a specific exercise, and a set is the number of

cycles of reps you complete. For example, if I did ten push-ups and rested for 1 minute, I then did 10 more and that was me done. My reps for the exercise would be 10 and my amount of sets would be 2. Mass Building Workouts - These will be focused on being able to lift heavy objects for rep ranges of 8-12 reps. This will help you put on muscle mass, this is called Hypertrophy. Power/Strength Workouts - This will focus on being able to lift heavy weight but in an explosive effort compared to a slower effort with muscular strength. For Muscular power, we will focus on 4 to 6 reps of an exercise. This will train your body to lift heavier and become much stronger. Fat Burning Workouts- This will be added in to really get your metabolism speeding up and burning through fat. Warm Up to be completed before Commencing Any Of The Workouts Basically, we're not going to focus on a specific action but rather achieving a specific goal, the aim of the first part of our warm up will be to have a light sweat going. So get on to the treadmill for 5 to 10 minutes to until you start to feel that light sweat. The second part of the warm up will be muscle specific, basically any of the big compound lifts such as Squatting, Bench Press, Dead-Lift or Military Press. What you want to do is warm up, doing these specific actions but at a much lighter weight than you will be lifting for only a couple of reps. As you go higher in exercises like Squatting or Dead-Lifts you might have to progressively increase the load to get up to your weight. Your body is a good judge to tell you when it's ready. Progressive Overload In all of the above workouts, you should be pushing yourself to improve in every session. If the session involves weights, it means lifting the heaviest you can lift for those reps and continually trying to add weight on every week. Proper Technique To Learn proper form on any of the exercises click on the hyperlink of that exercise. If any of the hyperlinks do not work for some reason, just YouTube the exercise. I have composed the best videos I could find for each exercise in a hope that you can learn proper form from the start. I wanted to utilize the

eBook format and teach you each exercise in the best possible way. There is a link to each exercise at least once per workout Rest Time If rest time isn't stated, you should use a general guideline of 1-2 minutes. Some Last Notes The workouts get more advanced as you move through the book, feel free to judge your own level. Also, there are specific workouts for women which are located after the men's workouts, however, I would recommend women who are beginning to start on the Starting strength workout which is useful for men and women who are just beginning.

Starting Strength Workout - Beginners This is a workout I recommend to everyone starting out. It's very basic, but it gets your foot in the door. It is good because it focuses on the building blocks of a good physique. These are the core exercises and movements that we will utilize throughout all the programs. It will cause you to get stronger a lot faster. You won't gain an extreme amount of mass right away and it's important to know this, so you don't be discouraged. However so many people make the mistake of going directly into a mass building workout first thing and I wouldn't recommend this, as it leads to a false victory. Although your immediate results will be a little better, there is a trade-off. You will plateau very fast and not really improve. Whereas if you get strong straight away and then transfer over when you do a mass building workout, you will be doing it with a lot heavier weights and get a lot better results.

Workout A There will be 1-2 minutes rest between reps for all these exercises 1. 3 Sets of 5 reps Back Squat. 2. 3 sets of 5 reps Bench Press. 3. 1 set of as many Push-Ups as you can do in one go. 4. 3 sets of 5 reps Barbell Dead-lift. 5. 2 sets of the maximum amount of Pull-Ups you can do in one go. If you can't do Pull-Ups then do 2 sets of the maximum amount of Chinups you can do in one go. If you are unable to do Chin-ups; Do 4 sets of 8 reps each arm of Barbell Bicep Curls. Workout B There will be 1-2 minutes rest between reps for all these exercises 1. 3 sets of 5 reps Back Squat. 2. 3 sets of 5 Push-Press. 3. 1 set of as many Push-Ups as you can do. 4. 3 sets of 5 reps Barbell Dead-lift . 5. 2 sets of the maximum amount of Chest Dips you can do in one go. If you are unable to do these; 2 sets of the maximum amount of Tricep Dips using a bench you can do. Do one week A-B-A and then alternate the next week to B-A-B and follow this routine for 4 to 6 weeks. Notes: You should be lifting the maximum amount you can lift for those amount of reps. For example, the weight you should lift for the bench Press should be the maximum you can lift 5 times in a row. Make sure to start off with a light weight in most cases and work your way up to see what you can do. Make sure to record your weights to record your progress and try to add more weight when you feel you can.

The main goal of this workout will be to make you go up in strength and the amount of weight you can lift.

Hypertrophy And Adding Muscle- Mass Workout

This workout will be more focused on putting on Muscle mass, but there is a trade-off. You won't progress in the weights you are lifting as fast. This program is designed to be followed by doing these 3 days a week with one rest day in between sessions. You should follow this program for 6 to 8 weeks before changing it up again. Day 1 1. 3 sets of 8 reps of Back-Squat. 2. 3 sets of 8 reps of Bench Press. 3. 3 sets of the Plank, whatever time you can do with a maximum of 1 minute rest in between. 4. 4 sets of 8 reps of Arnie-Press. 5. 4 sets of 8 reps of Barbell Bicep Curls. (Take 2 seconds getting the weight up, and lower it slowly on the way down, slowing down the process so it takes about 4 seconds going down. The slowing action here makes the exercise a lot more difficult and really helps build up the biceps fast. Take a maximum of 1 minute between sets. 6. 4 sets of 8 reps of Dumbbell Bicep Curls.

Day 2 1. 3sets of 8 reps of Back-Squat. 2. 3 sets of 8 reps of Military Press. 3. 3 sets of 8 reps of Bent Over Rows. 4. 4 sets of 8 reps for each arm of Deltoid Raises. 5. 2 sets of the maximum amount of Pull-Ups you can do in one go. If you can't do Pull-Ups then do 2 sets of the maximum amount of Chinups you can do in one go. If you are unable to do Chin-ups; Do 4 sets of 8 reps each arm of Barbell Bicep Curls. It's important to push yourself to be able to do Pull-ups eventually as it's such a great exercise for transforming your body. 6. 2 sets of the maximum amount of Chest Dips you can do in one go. Day 3 1. 3 sets of 8 reps of Bench-Press. 2. 3 sets of 8 reps of Barbell Dead-lift. 3. 3 sets of the Plank, whatever time you can do with a maximum of 1 minute rest in between. 4. 3 sets of 8 reps of Arnie-Press. 5. 4 sets of 8 reps of Barbell Bicep Curls. (Take 2 seconds getting the weight up, and lower it slowly on the way down, slowing down the process so it takes about 4 seconds going down. 6. 4 sets of 8 reps of Dumbbell Bicep Curls each arm. (1 minute rest)

Strength and Hypertrophy Workout

This is primarily to gain strength but also towards the end of the workout focuses on muscle mass and growing. So it's a combination of you growing stronger causing the muscle to grow and Hypertrophy. Hypertrophy is keeping the muscle working under tension, for a little bit longer, which causes increases in muscle mass. This workout will take 4 days a week to complete. There should be at least one day's rest between all upper body workouts. It is ok to perform the Leg day workout directly after an upper body day but leave the next day as a rest day. This workout is tuff and you need to let your muscles heal properly so they can grow and also avoid injury.

Day 1 1. 3 sets of 6 reps of Dumbbell Bench Press. 2. 3 sets of 6 reps of Incline Dumbbell Press. 3. 3 sets of 8 reps of Bent Over Rows. 4. 4 sets of 8 reps of Barbell Bicep Curls. (Take 2 seconds getting the weight up, and lower it slowly on the way down, slowing down the process so it takes about 4 seconds going down. 5. 4 sets of 8 reps of Dumbbell Bicep Curls.

Day 2 1. 3 sets of 5 reps of Military Press 2. 4 sets of 12 reps of Abs Roll Outs 3. 3 sets of 8 reps each arm of Deltoid Raises 4. 3 sets of 8 Pull-Ups (Add weight on Using a weight belt if too easy). 5. 3 sets of 8 Chest Dips (Add weight on Using a weight belt if too easy). Day 3 1. 3 sets of 5 reps of Back-Squat 2. 3 sets of 20 Calf-Raises using Barbell and weight 3. 3 sets of 8 of lunges holding dumbbells for each leg. 4. 4 sets of 12 reps of Abs Roll Outs. 5. 3 sets of the Plank, whatever time you can do with a maximum of 1 minute rest in between. Day 4 1. 3 sets of 6 reps Dumbbell Bench Press. 2. 3 sets of 8 reps of Close-Grip Barbell Bench Press. 3. 3 sets of 8 reps of Bent -Over Rows. 4. 3 sets of 8 reps each arm of Deltoid Raises. 5. 3 sets of 8 pull ups (Add weight on Using a weight belt if too easy).

Super-Hero Physique (Advanced and not for beginners) This workout if applied after the previous workouts will help you get the Hollywood superhero actor look. It involves you getting very strong but with Hypertrophy exercises integrated. You need to make sure you are at a high level of this type of fitness before you start so it is not for beginners. There is a lot more rest in this workout between workout days. Again all weights should be done with the maximum weight you can do for that amount of reps. Day 1 1. 2 sets of 6reps, followed by 2 sets of 8 reps of Military Press. (Rest Time 2-3 minutes) 2. 4 sets of 12 reps of Abs Roll Outs 3. 2 sets of 6 reps, followed by 2 sets of 8 reps of Weighted Pull ups. (Rest Time 2-3 minutes) 4. 3 sets of 8 reps each arm of Deltoid Raise Cheats. 5. 3 sets f 8 reps Weighted Chest Dips. Day 2 1. 3 sets of 6 reps of Back-Squat. 2. 3 sets of 20 Calf-Raises using Barbell and weight 3. 3 sets of 8 of lunges holding dumbbells for each leg. 4. 4 sets of 12 reps of Abs Roll Outs. 5. 3 sets of the Plank, whatever time you can do with a maximum of 1 minute rest in between. Day 3

1. 2 sets of 6 reps, followed by 2 sets of 8 reps of weighted Pull-Ups. (Rest Time 2-3 minutes) 2. 3 sets of 6 reps Incline Dumbbell Press. 3. 3 sets of 8 reps each arm of Deltoid Raise Cheats. 4. 4 sets of 8 reps of Barbell Bicep Curls. (Take 2 seconds getting the weight up, and lower it slowly on the way down, slowing down the process so it takes about 4 seconds going down. 5. 4 sets of 8 reps of Dumbbell Bicep Curls for each arm. (1 minute rest) This should be followed for 6 to 8 weeks. It Focuses on gaining significant strength gains in the shoulders and the back. The end product helps to produce that V shape for the upper body. You should continue to constantly change up your workouts so the muscles will be stimulated to grow and won't just get used to the type of training you are making them perform. So try cycle this into your training and you'll notice the results.

Women's Workout Routine to Get Strong and Toned If you're a woman who wants to get a strong and toned body but don't want to come across as overly masculine, this workout will suit you down to the ground. Women don't have the same body requirements or hormone balances as men do so it requires a different type of work out altogether. This program is a 5 day a week routine which is a lot. It is a fast track however to results. You might get some workouts that promise a lot but don't ultimately deliver however this workout is designed to rapidly work in all the right ways. The second workout for women is 4 days a week if 5 days is just too much. A main focus of a lot of women's workouts are to get toned, shape their butt and to lose Belly fat. This workout focuses on these areas. To get the type of look, we are going for it is important to use a combination of weight training and cardiovascular activities (Cardio), like running for example. How Much Weight Should I Use? For this type of toned look, you should train with moderate to heavy weights. In order to get toned you need to be strong and have a low body fat percentage, so nutrition is very important. When you lift heavy/moderate weight with short rest periods, you burn more fat. You should aim for between 10 to 12 reps for each exercise as this is ideal to get a toned/defined body. If it is bodyweight exercises you are performing, however, you can increase the reps as you won't be able to add more weight.

Rest Time Rest time should be 30 seconds to a minute between your sets and 2 to 3 minutes between your different exercises. Day 1 - Upper Body and Cardio 1. Start off with a low-intensity cardio, you should be running at about 60% of your maximum pace. Maintain this from 15 to 20 minutes. 2. Perform 3 sets of 12 reps of Bench Press. 3. 3 sets of 12 reps of Military Press. 4. 3 sets of 12 reps of side Deltoid Raises each arm. 5. 3 sets of 20 reps of Tricep Dips. 6. 3 sets of 10 reps of Push-Ups. If unable to reach this number, start off on your knees and perform the movement.

Day 2- Legs and Butt 1. 3 sets of 10 reps of Body Weight Squat. 2. 3 sets of 12 reps of Back-Squat with barbell. 3. 3 sets of 20 reps for each leg of Lunges. 4. Glute Bridge, 3 sets of 20 reps. 5. Glutes Kickback 3 sets of 20 reps.

Day 3- Upper Body and Cardio 1. Start off with a low-intensity cardio, you should be running at about 60% of your maximum pace. Maintain this from 15 to 20 minutes. 2. 3 sets of 12 reps of Wide Grip Lat Pull-Downs. 3. 3 sets of 12 Reps of Dumbbell shoulder press. 4. 3 sets of 12 reps of Dumbbell Bicep Curls. 5. 3 sets of 12 reps of Seated Cable Rows. 6. 3 sets of 10 reps of Push-ups. If unable to reach this number, start off on your knees and perform the movement.

Day 4-Cardio, Abs, and Lower Back 1. 10 to 15 minutes of High-intensity effort, you should be running at about 80% pace. 2. 3 sets of 20 reps of Bicycle crunches. 3. Oblique crunches 3 sets of 12 reps each side. 4. 3 sets of 20 reps of Crunches. 5. 3 sets of 12 reps of single leg raises for each leg.

Day 5- Calves and Butt 1. 3 sets of 20 reps for each leg of Lunges 2. 3 sets of 20 reps f Glute Bridges 3. 3 sets of 12 reps of Stiff-Legged Barbell Dead-Lift. 4. 3 sets of 20 reps each leg of Glutes Kickback. 5. 3 sets of 20 reps of Standing Calf raises holding Dumbbells. 6. 3 sets of 20 reps of Calf Press using the leg Press machine.

Women's Workout routine No. 2 It is important to change up your routines as your body and muscles will adapt to your training and won't be as stimulated to grow. So here is a second workout for women to get that strong, toned body. Day 1 1. 25 reps of Front Box Jumps. 2. 5 sets of 5 reps of One-Legged Barbell Squat. 3. 3 sets of 10 reps of Barbell Hip Thrusts. 4. 3 sets of 12 reps of Lying Leg Curls. 5. 3 sets of 15 reps of Calf Press using the leg Press machine 6. 15 minutes cardio at 60% pace. Day 2 1. 3 sets of 10 reps of Bench Press. 2. 3 sets of 10 reps of Push-Ups. If unable to reach this number, start off on your knees and perform the movement. 3. 3 sets of 8 to 12 reps of Chest Dips. Start off at 8 and try to do more every week and work your way up to 12. 4. 10 minutes of Cardio at 80% pace. Day 3- Rest

Day 4 1. 20 reps for each arm of One-arm Kettle-Bell Swings. 2. 5 sets of 5 reps of Romanian Dead-Lifts. 3. 3 sets of 1o reps of Wide Grip Lat Pull-Downs. 4. 3 sets of 10 reps of Bent Over Rows. 5. 3 sets of 10 reps of Dumbbell Bicep Curls. 6. 15 minutes cardio at 60% pace. Day 5 1. 3 sets of 12 reps of Standing Dumbbell Press. 2. 3 sets of 12 reps of Face-Pulls. 3. 3 sets of 45 seconds of the Plank with 30 seconds rest in between. If this gets too easy start increasing the time you spend in the plank and keep rest time constant. 4. 10 minutes of Cardio at 80% pace. Day 6-Rest Day7-Rest

At Home Workout For When You Can't Get Access To A Gym This is just a workout to try to maintain some level of muscle while in periods where you can't get access to a gym. It's good for when travelling just to maintain a level of physical activity. The only thing you should buy here is a pull up bar which can be bought for around 15$ or you could find somewhere close by that has a bar which could support your body weight. Day 1 1. 4 sets of 15-25 reps of Push-Ups. (2 minutes rest) 2. 4 sets of 20-30 Crunches. (30 seconds rest) 3. 4 sets of 20-35 Body Weight Squat. 4. 4 sets of the maximum Pull-Ups you can do in one go. (2 minutes rest) Day 2 1. 4 sets of 10-25 reps of Push-Ups with your feet on a raised chair. 2. 3 sets of 1 minute long of the Plank. (1 minute rest, increase the work time if it's too easy.) 3. 3 sets of 15-20 reps of body weight Lunges. 4. 4 sets of the maximum Tricep Dips using a chair that you can do in one go. Just repeat these 2 sessions with at least one day rest in between. It should keep you ticking over for a short period of time until you can get back to a gym.

Nutrition You will need to make sure your nutrition is on point. if you're looking to bulk up, you need to make sure you are eating enough calories to actually be able to grow. I suggest when starting this to not go extreme on the diet but to go for a more maintainable strategy. So many people start off in the gym and immediately start eating like a saint and only beginning to workout at the same time. The fact is from a psychological aspect you're setting yourself to fail. It's too much, too drastic a change and unless you have an insane motivation towards what you are doing it's unsustainable. If you are just starting off in the gym, you're most probably going to have to increase your calorific intake if anything unless you are very overweight, then this wouldn't be the best idea. Essentially you will be burning a lot more calories than before and you will need an ample amount of protein to heal and grow. I recommend the following when starting on a routine: Cut out the majority of your processed food. Things like Soda and candy bars, try to really cut all of them out. A lot of the time calories or fat are not the issue, but often how easy the food is to digest, processed food is a lot harder for your body to break up.

Try have a portion of vegetables with every dinner and adding fruit into your diet.

Ensure you have ample amounts of protein each day.

Add in Green Tea and Black Coffee to your diet(no sugar) these help speed up your metabolism.

Try switch out things like Pasta or Bread to whole grain alternatives. If you are trying to cut body fat for a set deadline, for example; you are going on holidays and want to get that beach body, then I do believe in implementing a more extreme diet. When trying to cut fat fast, you should cut down on your carbohydrate intake. This is not ideal if you want to put on a lot of muscle, however if you have been working hard in the gym for the prior 6 months and want to shred down, these will be very useful. Basically, with this part, I want to teach how to create a diet that works for you and gets results. I want to teach you different principles and guidelines. Protein You should have a lean protein source as the base for your main meals. You want to ensure protein not just because you need it to grow and recover, but it's also useful as the body won't store it as fat anywhere near as easily as it does with fat and carbohydrates.

Lean Protein Sources Eggs Fish Poultry Lean red meats Fat-free or low-fat milk Whey Protein Casein Carbohydrates

Carbohydrates are our main go to as a source of energy. You will need to keep up some level of carbohydrate intake in order to have the energy to perform in weight training. If you are looking to lose fat your carbohydrate level should be reduced, however. This will encourage other sources of energy in the body like fat to be used up. Good Quality Carbohydrate Sources Oats Fruits Fibrous vegetables Whole grains Starchy vegetables Whole grain pasta, rice or bread Black beans (low sodium) Fats There is a misconception when dieting that you should cut out all fat, however, this will only hinder fat loss. Our bodies need a certain level of fat for multiple purposes like hormone production, brain function and for your immune system to name a few. Also, when the body is deprived of fat, as soon as it gets any fat at all it will store it as it doesn't know when it's next intake of it will be. There are good fats and bad fats. Good fats are monounsaturated fats and polyunsaturated. Polyunsaturated are essential for normal body operation. By actually adding a small amount of good fat into your diet you also reduce your cravings making your diet that little bit more tolerable. Aim to have fats as 20-30% of your diet. Good Quality Fat Sources Olive oil Unsalted mixed nuts

Coconut Oil Flax seeds Avocado Peanut butter

How Often To Eat You should aim to eat every 2-3 hours and the calories you intake should be balanced throughout the day. This means do not have one big dinner and barely eat the rest of the day. Aim for 6 smaller meals as this will keep your metabolism constant and help you burn through more calories. I recommend precooking a lot of your meals and not varying them too much. Psychologically it will be easier to stick to a diet if when you're hungry and tired you already have a premade meal, and you don't have to spend time making up something. Try to never let yourself get hungry by constantly eating small meals as when you get hungry the urge to break the diet can be too high. You should preplan for scenarios where you might be caught off guard and have to stay late at work. Carry a protein bar or a bag of mixed nuts in your bag for this situation. Cheat Meal One cheat meal per week is fine, however if you only have a short time, then I would recommend every 10 days. Having a cheat meal can actually help in your body's ability to burn fat and recover. It should only be a meal and shouldn't last the entire day.

Men's Sample diet for 1 day Example 1 Breakfast - 2 eggs and a slice of avocado and a cup of oatmeal Snack -protein bar Lunch- Chicken or Tuna wrap with salad Snack- Whey protein shake with water, a handful of mixed nuts. Dinner- Plain broiled chicken with brown rice and vegetables or salad. Snack- Whey protein shake with water Example 2 Breakfast- 2 eggs, two spoonfuls of peanut butter and a banana Snack- Whey protein shake with water and an apple Lunch - Chicken and black beans(with no added sodium) and vegetables. Snack - Small portion of cottage cheese and a handful of almonds Dinner- Fish with sweet potato wedges and salad. Snack- Whey protein Shake with water Women's Sample diet for 1 day Example 1 Breakfast- 3 tablespoons of peanut butter and one apple. Snack- 20 almonds and a whey protein shake. Lunch- Can of tuna with 200grams each of carrots and broccoli.

Dinner- Broiled chicken with salad. Snack -Whey protein shake with water. Example 2 Breakfast half a cup of Oatmeal and half a cup of egg whites and some berries. Snack- Handful of mixed nuts and a small portion of cottage cheese. Lunch- Turkey with half a can of black beans(no added sodium) and salad. Dinner- Salmon with mixed vegetables. Snack- Whey protein shake with water.

Diet Hacks Herbs and spices carry relatively no calories so don't be afraid to add them to your meals. Just make sure there's no added sugar in some of the spices. Try to cut back in salt and watch out for foods that are seemingly healthy containing it. Although there may be reduced fat, if there is added salt your liver has to work harder to process it, and this slows down fat break down. Balsamic vinegar is a great addition to salads. Salsa can be a great addition to a meal, as long as it's not overly processed with a lot of sugar added, most mild salsa's should be fine. Try to get salsa as close to looking like vegetable chunks as possible and not one that looks completely liquefied. Make sure you are fully hydrated throughout the day if you are even slightly dehydrated this will drastically slow down your metabolism(your body's ability to burn food).

The Best Flexibility Exercises To Perform Better, Avoid Injury And To Aid In Recovery Often times athletes such as boxers will come to gym guru's to ask how to increase their punch strength by adapting a different workout. The answer a lot of the time is not as expected. Often the first thing a personal trainer will try to do is improve flexibility. If you improve your flexibility, your muscles will work better and more efficiently and allow you to lift heavier and recover faster. So it is important to consider flexibility into the equation to help reap better results. The following will be easy to follow and complete stretches. I recommend doing them when resting in between your sets and before, this should kill two birds with one stone and maximize your efficiency during your workout.

Legs and Lower Body Stretches 1. Standing Hamstring Stretch 2. Glutes Pigeon Pose Stretch 3. Quad Stretch 4. Calf Stretch 5. Hip Flexor Stretch

Upper Body Stretches Pectorial (Chest stretch) 1. Chest Stretch Shoulders 1. All 3 muscle heads of the shoulder. Back 1. Lower Back Stretch 2. Middle Back Stretch 3. Lat Stretch 4. Trap Stretch Arms 1. Bicep Stretch 2. Tricep stretch

Foam Rolling Exercises To Improve Flexibility Foam rollers can be used to break up muscle tissue allowing it to heal faster and increasing its flexibility. Below I will show you a few basic foam rolling exercises. It is a self-myofascial release technique. Fascia is the soft tissue part of the muscle that provides support and protection. Using a foam roller is the next best thing to having a massage therapist on call. You can get a cheap one online for about 10$. The Follow will give you links to show you how to foam roll each area: Hamstring Glutes ITB Quads Calves Lats Traps and Upper Back and Shoulder Tricep Bicep Lower Back Pectorials

Conclusion

Thank you again for getting this book. I hope this book was able to help you to see a clear path you can follow to achieve the results you want. If you start one of the programs, stick to it, follow it through to the end, and you will notice significant results.

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Preview Of Conversation - Unlock your personality to be charismatic, charming and memorable with ease Introduction Have you ever wondered why you can be funny or charismatic around your friends or family, but suddenly when you try this in other social situations you can't make it to this level or even think of anything fun or interesting to say? This book will teach you that your personality is already good enough; you just need to learn to unleash it and master the art of expressing yourself. This book will teach you: How to never run out of things to say How to exude confidence when talking to anyone How to stand out and be charming and memorable How to never feel uncomfortable or out of place in any social setting again How to show vulnerability and be loved for it How to simply be perceived as cool ...and much more I used to be very introverted, especially with people I didn't know. I studied every book and resource I could get my hands on. After all my research, I

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Check Out My Other Books Below you’ll find some of my other popular books that are popular on Amazon and Kindle as well. Simply click on the links below to check them out. Alternatively, you can visit my author page on Amazon to see other work done by me. Happy Life : Reduce Stress And Anxiety, Raise Self Esteem, Have Better Relationships And Be Happy Now

Conversation: Unlock your personality to be charismatic, charming and memorable with ease

Positive Thinking: Learn to Have an Optimistic Outlook for a Happier More Successful Life (Destroy Stress and Self-Doubt)

Manifestation Mastery: Your Mindset Can Attract Money, Happiness, Success And Anything Else You Can Conceive As If By Magic

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