6 WEEKS - Amazon S3 · 2016-11-11 · the world’s leading authority in getting lean FAST!! In this book I will reveal my top strategies for getting lean and sculpted super fast,

6 WEEKS

TO A

COVER MODEL BODY

Possess a Lean Sculpted Body &

Grace Any Magazine Cover

Dave Sheahan

World’s #1 No Holds Barred Elite High Achievement Consultant

Contents

Introduction 1

Section 1 : Mental Training

1 Begin with the End in Mind 7 2 Thin Line between Success & Failure 11 3 See, Feel & Believe 14 4 Plan & Review - There's No Time to Lose 17

Section 2 : Physical Training

1 Are you tough enough? 21 2 Do you understand metabolism? 23 3 The abdominal Myth 25 4 Intensity, Intensity, Intensity 27 5 Push Your Metabolism into Overdrive 29 6 Your 6 Week Bootcamp 31

Section 3 : Nutrition

1 Create that Metabolic Furnace 43 2 #1 Fat Shredding Tactic 46 3 Sabotage - Nutritional Dont's 49 4 More FAT, Less FAT!! 51 5 My Secret Weapon For Lightning Fast Recovery 53 6 Your 6 Week Nutrition Bible 57

Section 4 : Sleep

1 Recover or the Dream is OVER!! 65 2 How to Sleep Like a Baby 67

6 Weeks to a Cover Model Body Toolbox

6 Weeks to a Cover Model Body Training Diary 73

6 Weeks to a Cover Model Body Nutrition Diary 109

Resistance Training Manual 151

Cardiovascular Training Manual 203

Flexibility Manual 211

Introduction

My Story

Dear Reader

Do you remain frustrated? Does that layer of fat remain on your midsection

despite hours of sweat and sacrifice? Are you sick and tired of the effort

involved in preparing, eating and adhering to a clean nutrition programme?

This book is the solution you have been looking for as I feel your pain and

frustration having been there and done that.

Let me introduce you to my life, and how I went from self loathing, low self

esteem and low confidence as a result of my physical appearance to now being

the world’s leading authority in getting lean FAST!! In this book I will reveal

my top strategies for getting lean and sculpted super fast, and how I gained the

knowledge pursuing the much sought after solution to revealing your abs.

In just 6 weeks you will have YOUR perfect body, a cover-model body BUT

only by following my instructions exactly. You may be thinking this is too good

to be true. I am claiming that such results can be achieved in ONLY 6 weeks

when you have spent years fighting what feels like a lost cause. However this is

a battle I personally won and in this introduction, for the first time ever, I will

share my story with you and in doing so illustrate how (1) I can empathise with

your predicament and (2) I have the knowledge to change your life forever.

I stand here today in my Cover Model Body but this was not always the case as

for years I hated myself and my appearance. Between the ages of 4 – 12 I was

about 1 and ½ stone overweight despite being active and consuming what at the

time was understood to be a reasonable nutrition plan (don’t like the word diet

as you will realise!!)

Having been overweight up until around 12 years of age puberty transformed

my shape into the total opposite – a scrawny, skeleton like beanpole. I

1

experienced rapid growth and my metabolism speeded up. I cringe when I find

old photos from this time. Despite being so skinny I was still not lean and there

remained a layer of fat where my abs were supposed to be!! I now refer to such

body shapes as “Skinny Fat”. As a teenager I was self-conscious, loathed my

body shape and lacked confidence. My self image was very negative.

As you know, teenage years are tough, especially when the hormones start

raging!! This was a very difficult phase in my life being so self-conscious and

lacking self-esteem. I felt unattractive and believed I was never good enough at

anything and for anyone. Because of my physique sports were challenging and

I lacked any physicality. And why I am telling you this - you may relate to

some or all of my experiences. I want to stress to you the importance of being

in YOUR dream body not someone else’s idea of one. Physical change

transforms lives and i truly believe it is the catalyst for success in all areas of

life and I have witnessed this in both my own life and the lives of thousands of

clients.

Today from an educated standpoint I can look back and pinpoint the key role

nutrition played up to my late teens. Growing up our daily nutrition wasn’t

terrible as we ate plenty of fresh healthy food. However we also regularly ate

high-fat and processed foods, sweets, cakes, ice creams etc as was the common

in most households. I also used to drink a litre of coke everyday – not good!!.

A key problem was that my diet was nutritionally unbalanced and eating large

quantities was a problem.

It was when I was 17 that I found the gym and my life was changed forever. A

friend persisted in hounding and encouraging me to visit the gym. At the time I

just couldn’t see myself ever setting foot in one. I felt so self-conscious, I felt

so skinny, and my impression of the gym was a load of massive ignorant, self

obsessed knuckleheads thinking they were the big man throwing huge weights

around. Looking I now know this was just a get out clause and an excuse. The

real problem was me as I visualised being this scrawny guy being laughed at

with pathetic 1 Kg dumbbells. I was intimidated. I had fear. Eventually I gave

in and decided to give the gym a go. Once I made that move I was hooked and

as they say “the rest is history”.

2 6 Weeks to a Cover Model Body

My training sessions often lasted up to three hours per day consisting of aerobic

classes, circuit training, weight lifting, running, and thousands of sit-ups daily. I

was feeling great, fit and strong but only saw a small visible difference in my

shape and leanness for the dedication I had shown as well as the time and effort

put in. This return frustrated the hell out of me. I, like anyone reading this

book wanted the perfect body, a cover-model body like on Men’s Health. That

was what I had set my sights on. I used to be perplexed looking in the mirror –

where is my 6-pack and my cannonball shoulders? Where is my v-shaped back?

Being fit and strong was only a small consolation. I was in the process of

becoming a trainer. As the teacher I needed to be the role model. I was going

to become the World’s best coach. People needed to look at me, and gasp “Oh

my God! I want to look like that!”.

I cooked my own food. I rarely had junk food. I only drank at weekends. So

what was I doing wrong? This ignited my quest to learn and I was determined to

keep searching until I found a solution. Since 1995 I have invested over 100K

travelling internationally researching, completing courses, hiring mentors and

coaches learning from the best. I believed in the kaisan method – constant and

never ending learning. This huge time and financial investment paid off.

What I learned I tried and tested on myself - my own personal research. I was

the lab rat before others experienced these methods. This was crucial to

satisfying my search to find the fastest strategies to get lean and muscular. I

found that there are 2 crucial factors in achieving fast results :

• stimulation through intensity

• the critical role nutrition plays in recovery

Specific chapters in this book will develop these concepts. The books that

impacted me most at this time were “Body For Life” by Bill Phillips and “High

Intensity Training” by Mike Mentzer. My findings were backed up by the

teachings in these books. Without intensity and without balanced nutrition you

are p**sing against the wind – excuse my French. Once I implemented what I

had learned and began to understand the complexity of the body I realised what

an exact science getting lean and muscular actually was. In the early days I had

been investing a large quantity of time to training but not using effective

training methods applied with intensity. The more I learned the more apparent

it became that when aiming to move from what is considered good shape to a

Introduction 3

Cover Model Body it takes much more precision in both your exercise and

nutrition. You are waging war on your body!!

In 2004 my investment paid off becoming the Irish “Body For Life Challenge”

Champion when I won at 5% bodyfat having gained 26Ibs of muscle and shed

14Ibs of fat in just 12 weeks. That was a huge milestone for me, and in my own

eyes had graduated to becoming a true role model. I have always believed the

teacher must lead the way. I knew how to achieve what people wanted and had

dedicated my life to sharing this knowledge. I was then and remain walking

proof of the power of knowledge once implemented. In order to be the best

teacher you have to experience first. Otherwise how else can you empathise

with your client? That is my belief. It is now 2010 and having continued my

attitude towards learning. My knowledge continues to advance and my clients

get the fastest results using the most effective strategies which only the minority

of coaches are aware of.

Since 2004, I have coached the “Body For Life” winners five years running and

have coached thousands of people in achieving the body of their dreams through

my strategies. I have dedicated my life to learning and sharing my strategies

with my clients. I am now regarded as the Worlds #1 No Holds Barred Elite

High Achievement Consultant. Getting lean is my area of expertise.

I can empathise if you feel like throwing in the towel in your battle to shed that

last layer of fat to uncover those abs that are screaming to be revealed to the

world. Don’t despair. You are holding the solution. However you must be

disciplined and follow the programme exactly. With only 6 weeks there is no

room for error. Focus on the prize. How much is it worth to you? How big is

your Why?

Don’t let this book become a dust collector. Knowledge is not power,

implementation of knowledge is power. My mission is to help you achieve your

own cover-model body. Don’t waste any more time, don’t waste any more

money. What you have in your hands is invaluable and is the result of 16 years

of my life dedicated to sourcing the fastest strategies to uncover the Cover

Model Body. This will be the last book you will ever need to buy. I look

forward to coaching you over the course of this book. I look forward to

reading your success story


SECTION 1

Mental Training

1. Begin With The End In Mind

Have you clarified, written down and visualised exactly where you want to end

up in 6 weeks? You must be very clear and definite about your point B.

However, firstly I want you to focus on your point A - where you stand right

now and why you must move away from it. Your why must be strong to

achieve your goal. I have a few questions for you :

• What area of your life is effected most by your physical shape, causing

you the most pain?

• What is your Why?

• How are your personal relationships effected by your physical shape?

• Are your aspirations and professional life on hold because of your

physical shape?

• How confident do you feel in your current body?

• Will your current shape destroy your dreams forever?

We all have pains in our lives which is why we must take consistent forward

progressive steps towards our goals. My purpose in writing this book is to share

strategies that when implemented and adhered to will reveal your cover model

body in just 6 weeks. What is your self image like? What parts of your body

disgust you? Your self image and mindset are crucial to success in life. Having

read the introduction you know I can empathise with you. I understand your

fear of failure and desperation if you have professional aspirations such as being

a sports star, model, tv presenter, singer etc where your physique plays such a

role in success. Right now identify your pain and your big why and write them

down. Identifying your point A is the critical first step before clarifying your

point B. If you don’t know what you have to move away from then where is the

emotional intensity going to come from?

I am sure some of you are saying quit the mind stuff and move onto the

strategies for getting a Cover Model body in just 6 weeks. Understand this -

unless you train your mind, as regularly as you train your body, success will

never, I repeat NEVER be achieved. What you believe in your mind and how

truly you believe in it will determine whether you will achieve it or not.

7

Having clarified your point A you must now determine your goal, your point B.

There are 3 critical guidelines :

• A clearly defined goal

• A measurable goal

• A realistic goal

Statements such as “ I want to have a six pack” or “I want to get in great shape”

are too vague. You must have clarity about your point B and be able to measure

success. What will be your exact body fat %, weight, tape measurements,

clothes size for both upper and lower body, level of energy, daily emotions,

quality of sleep and ultimately what new self-image will you have? Such

measurements create clarity and focus. Turn a goal like “I want to be in great

shape and feel good” into “I want to be 14 stone at 5% bodyfat, 30 inch waist

and only need 6 hours sleep” See how specific that is. Begin with the end in

mind. With this important exercise you now have clarity about where you are

today and what you will become in just 6 weeks. Now visualise it? Have you a

clearer picture now?

I want you to dream big but be realistic. If you are reading this book and you

are male or female, 20 stone and 35% bodyfat you will not get < 10%(male) or

<18%(female) bodyfat in 6 weeks. However you will take a major leap towards

it. If you are already lean, around 15% (male) or 25% (female) then after this 6

week program you will have a “Cover Model Body that will grace any

magazine cover”.

Photos are a powerful tool both for motivation and visualisation. Before

starting the programme take your photos – front, back and side view – in

swimsuit(ladies) or shorts(guys) and stick them where you will regularly see

them. Take photos every week and compare. Photos don’t lie. Also by taking

photos each week it will allow you to become aware of the speed of progress

and whether you need to adjust your training or nutrition programme to

accelerate results. There is no time to lose. Also have a photo representing

your 6 week goal– whether it is a previous picture of yourself or a magazine

photo. Why not create a magazine cover? Keep photos in your diary, on your

fridge, screensaver on computer even in your wallet. Don’t miss any chance to

reinforce and visualise, creating that mental image, and reinforcing your belief

that in 6 weeks it will become your reality.


Have your weight, bodyfat %(with a skinfold callipers) and tape measurements

taken or do it yourself if able . Take these measurements weekly and review,

gauging if results are on track. It is critical to use such tools to measure

progress. Use the information from these measurements and your training and

nutrition logs to plan the following week.

At this stage you have 2 motivational tools

1. written material i.e. your goal and why and

2. photos to use as motivation.

You will also have physical measurements to analyse and use to review and

plan.

Constantly remind yourself of your why and what pain you are moving away

from. Next you need to identify potential obstacles – both those experienced

daily and those that you can predict in the future during your journey. There

will always be obstacles - fixed, breakable and unexpected. The key is being

aware and prepared. How strong is your burning desire for success? A burning

desire will allow you to smash through obstacles, whether big or small. Your

desire will reflect in your mindset and the emotional intensity regarding your

goal. There is no room for excuses.

Fixed obstacles include working hours, set time commitments, disability etc.

You must work around these. Breakable obstacles such as your social life, level

of motivation, knowledge, cooking experience, reaction of family and friends

can be smashed if you are committed. With regard to unexpected obstacles just

identify potential obstacles and plan. Be prepared for what life has to throw at

you as life is never an easy ride.

In summary

• become focused and clear on what exactly your points A and B are.

• Create emotional intensity towards your goal by identifying what pain

you have to move away from

• Take your “before” photos, and take photos at the end of each week.

Also select or create a point B photo. Expose yourself to these photos

throughout each day.

Begin WithThe End In Mind 9

• Identify all potential obstacles – fixed, breakable and unexpected and get

prepared and plan


2. Thin Line Between Success And Failure

Tell me this :

• Do you aim safe when planning your goals?

• Do you scale back your goals, being influenced by others reactions?

If you do then STOP!! Dream as big as you can. You can achieve anything that

you want to achieve in life. It is YOUR life and YOUR dream so live it!! To

succeed it is imperative that you create a mental environment where success is

the only possible outcome. You must believe to achieve.

There is a very thin line between those who succeed and those who don’t.

Everyone has dreams but only the minority take consistent action, deal with the

blows life gives them and have impenetrable belief that they will succeed. On

the other hand some people hope their dreams are going to just happen if they

wish hard enough. You must take action. Once you take action your level of

belief is the thin line – that is all!! Sadly many who fail are within touching

distance of succeeding when they stop short having lost hope and desire at the

crucial moment. Successful people in all walks of life prove the power of

consistent action and belief and you are no different to them – flesh and bones

but is your mind consumed with desire and belief? Another important

difference within successful circles is that “failures” are welcomed not frowned

upon. “Failures” allow you to learn and once you implement new learnings you

will move on a stronger more powerful individual.

In sport there is a very thin line between all athletes at the highest level. Most

have equal abilities but it is he/she who believes in themselves the most who

will be victorious. The power of mental training is totally underestimated and is

even more critical than your physical training. Without the right mindset you

will never adhere to your training and nutrition programme. You will never

taste success.

Visualization is a powerful tool. A disciplined athlete will visualize themselves

winning or lifting the trophy. Athletes visualise thousands of times before an

event. Incorporate daily visualisation if you want to succeed.

11

Inevitably there will be days where training is the last thing you will want to do,

days you feel like breaking your strict nutrition regime, days you just want to

give up on that last repetition when your muscles are burning, or press the stop

button when your lungs feel like exploding during interval training. But this is

where your burning desire is being tested. How much do you really want this ?

“Winners never quit and quitters never win” (Lance Armstrong) Your split

second decisions will play a key role in your success or failure.

For fast physical results you must push your boundaries out and reach way

outside your comfort zone. Realise this – physically you have no limits. It is

only mentally you can have self imposed limits. The human body has the

amazingly ability to adapt to any stress applied. Don’t be one of the majority

always hold back just as it gets tough. Don’t give up just when you are about to

stimulate your body to new growth. Push through your pain thresholds. You

are only 6 weeks from your cover model body.

An important step in goal setting is identifying what has stopped your success in

the past. It may have been ineffective training and nutrition programmes.

However it is likely that there is a more deep rooted reason as well. Identifying

and becoming aware of subconscious reasons for the trend of self sabotage is

critical and without doing so it won’t matter how effective my programme is,

success will remain a dream.

Have you a support network or are you your sole supporter? Have you

experienced progress only to go into reverse because of the reaction of others?

Have you been influenced to eat unhealthy food or to skip exercise? Have you

been told that you are boring now that you are healthy? Take a look at the

people around you? Facts have shown that a person is formed by the company

they keep. If you are keeping company with unhealthy, inactive, lazy, obese

individuals then it will be difficult getting in the best shape of your life. When

you start moving outside their comfort zone they will try to pull you back in. It

is very important to analyse your company and learn from clues in the past.

Make sure to surround yourself with people congruent with your goals.

How is your time management? Has time management been a major obstacle

for you in the past? With this 6-week program, every second counts and you

must identify all potential obstacles. Managing your time efficiently is


important in all areas of life. Everyone has 24 hours each day. Claiming not to

have time to exercise, cook or eat correctly is rubbish. How have you managed

your time in the past?

A negative mindset will guarantee failure. Having a positive mindset is crucial

and you must fill your mind with positive energy. On a daily basis, read, watch,

and listen to personal development and positive energy material. Decide what

motivates and inspires you. Identify those individuals that inspire you.

Incorporate a daily mental training regime such as reading your goals, reading

your why list, visualisation and personal development work. Create a habit, like

brushing your teeth or sleeping. Mental training is a key piece of the jigsaw.

In summary increasing your belief and consistent positive reinforcement are

crucial daily activities. You must believe that success will be the only outcome.

There is a thin line between success and failure, ultimately determined by your

mindset and the level of belief you have in achieving your goal. If you truly

believe in your goal, then it will happen. Make sure you cross the thin line.

Thin Line Between Success and Failure 13

3. See, Feel, and Believe

In the previous chapters you set your goals and identified potential obstacles.

You were also introduced to the importance of daily mental training and how

you must believe what you are going to achieve before it becomes a reality.

This chapter will develop your belief systems. Developing a positive mindset is

critical to your training and nutrition programme. I use this daily mental

training regime myself, and my clients identify it as a key factor in their

success.

Firstly ask yourself these questions:

• can you see yourself with a chiselled 6 pack or if female having a firm,

tight toned mid-section?

• Ladies can you see yourself reversing the effects of childbirth?

• Can you see yourself walking along the beach with your dream body,

feeling a 100% content with your physique, feeling sexy and attractive?

As Napoleon Hill pointed out you must “See, feel, and believe yourself already

in possession of your goal.” To achieve success in anything, you must truly

believe first and foremost in your mind. You must truly believe that you are

going to achieve your cover model body and be able to vividly visualise

yourself already in possession of your goal.

Don’t get frustrated if the picture is unclear initially when visualising. As you

progress through your journey, sticking to the program, the picture will become

clearer, more visual, and more real. Such is the power of visualization and

mental training.

When visualising choose a quiet location. Close your eyes, put on relaxing

music, and bring your point B into the present. See yourself walking around

with your perfect body, your cover-model body. Become aware of the

environment(future) and become aware of everything around you in this perfect

setting. Become aware of your senses. See your perfect life with your perfect

body. Conduct this exercise for a few minutes before slowly opening your eyes.

Every great person uses visualization, every great athlete uses visualization. The

14

person whose mind has captured and truly believes in achieving their goal, is

the person who will succeed.

A ‘why list’, another powerful tool for reinforcement, is a list of your why’s as

to why you must achieve your goal. What pain must you move away from?

What creates the burning desire to succeed? Why MUST a cover model body

be the only outcome? Each individual will have their own personal ‘why list’.

List a minimum of 50 (up to 100) personal whys attached to your goal. Make

sure you create some emotional intensity associated with the goal. Project your

mind forward to possessing your cover model body. Look at where you are

now, focus on the pain you currently experience (discussed in chapter 1 ), the

pain that you must move away from and also focus on the life changing effects

that will result from success.

A ‘statement of gratitude’ is a written form of visualisation with gratitude built

into your statement. Write a statement in the present tense detailing the scene –

what you have achieved, how you feel, how you look, what you are doing, what

you are grateful for, the surroundings etc For example “It is 15th August 10am

and I am lying on Santa Monica beach. I can feel the soft sand underneath me.

6 weeks ago I started my cover-model body program. I can hardly believe my

eyes as I look now at my chiselled abs. I am so grateful for the support that I

received from my family, friends, and coaches in achieving this goal. I feel

amazing. I feel so attractive and sexy in my new body. I finally have a positive

self image and high self-esteem. I feel that I have conquered the world, I am so

grateful for what I have achieved.” Can you see how incorporating this into

your daily mental training regime will increase your belief that success will be

the only outcome. Constantly feed your mind with positive words and images.

Another tool I advise you to use is a goal card. Write your exact goal on a card.

“ I am grateful that I have...” Include detail of what you have achieved

including a date. Remember in chapter 1 I spoke about goals being specific,

measurable and realistic. Keep your goal card in your pocket, so that every time

you touch it, you will instantly focus on what is written on the card. Your mind

will flash images onto your mind.

In summary, it is critical to create a mental environment, where success is the

only outcome and you see, feel, and believe that you are already in possession

of your goal. Be diligent with your daily mental training regime.

• Read your goal card daily

See Feel And Believe 15

• Read your why list daily

• Read your statement of gratitude daily

• Visualise at least once a day every day

By incorporating this daily regime your cover model body will be one step

closer. Train your mind twice daily if disciplined enough - first thing in the

morning and last thing at night. I start off my day really positively, and I end my

day really positively and in my sleep dream about my goal being a reality.

Believe in your mind, and make your dreams reality.


4. Plan and Review - There’s 'o

Time to Lose

You must treat the next 6 weeks with massive urgency. Treat it like your life

depends on it (It may do!!). With such a short period of time there is no room

for error or half hearted attempts and hence the need for constant review and

planning sessions. As the saying goes ‘if you fail to plan, you plan to fail’.

Through review you will gain knowledge each hour, day and week about what

is working and what isn’t. This is invaluable information ensuring optimum

progress and your ultimate success.

Your cover-model body will have a profound effect on all areas of your life so

treat it with the urgency it deserves.

Leave no stone unturned in the pursuit of the dream. Review and planning

sessions must become daily habits like brushing your teeth and sleeping. 6

weeks is long enough to achieve that cover-model body. But six weeks is also

short enough to pass by leaving you with regrets. Make the most of every

second, every minute, every hour, every day, every week of the next six weeks.

I would recommend that you keep a number of logs. You should have a log for

training, nutrition, daily emotions, sleep and a general journal. Allocate time

each night to fill your logs and use this information to review and plan the

following day.

I would advise you to review and plan your training sessions both during and

after training sessions. I do both. During the rest periods, I record what I have

done and compare to what I had planned. I then plan my next training session

while the memory of the pain and intensity is still fresh in your mind, I believe

this is the most effective time to plan your next training session.

Your nutrition log should also show a planned versus an actual. Record times,

food sources, quantities, feelings after eating and even what company you had

for each meal. This information will assist you to stay on track. You might

notice a trend that you eat certain foods with certain company. Analyse and

learn.

17

Each day analyse your emotions. During the day how did you feel? Did you

feel aggravated, or have a bad temperament today? Did you feel energetic?

Tired/lethargic? Happy? Slim/fat? Apart from other factors nutrition will play

a major role in your daily emotions as what you eat determines the chemical

reactions inside you, your blood sugar levels and ultimately how you feel. If

training well, and eating well, you will feel amazing, positive and calm. You

should be a joy to be around. The control you have over your nutrition and

training regime should be reflected in your temperament also. You will notice

the knock on effect in the other areas of your life as your cover model body is

being revealed.

I would also advise you to log your sleeping patterns. You will learn more

about the importance of sleep in section 4 but let me say this – it is a very

crucial part of the whole jigsaw. Your quality of sleep determines your speed of

recovery . Each day ask yourself

Did I wake up fresh before the alarm or did I hit the snooze button a few times?

Did I fall asleep easily or was I twisting and turning for hours?

Did I sleep through the night, or wake up several times? If so, why ?

Did I feel fresh and energetic all day or lethargic with a major mid afternoon

slump?

Answers to such questions will reveal truths about your nutrition and your

training. Even with quality training and nutrition, poor sleeping patterns will

lead to minimal results.

Each night plan the following day based on the information in your logbooks.

Identify potential obstacles and commitments you must keep. Treat each day

like a jigsaw and fit in all the pieces. Every piece is important.

Once again, it is only 6 weeks to a cover-model body –but every second must

count. Leave no stone unturned, have no regrets and be clear that daily

planning and review sessions will be critical to uncovering those abs.


SECTION 2

Physical Training

1. Are You Tough Enough?

You may already be in good shape, training consistently, eating healthily having

made many sacrifices in your pursuit of a “Cover Model Body”. However

despite your sterling efforts, that lean sculpted body still eludes you, and you

feel frustrated at the return from your efforts. Am I right? Others may aspire to

look like you but you have not reached “YOUR” goal yet, have you? What

matters is your self image and goals not others opinions. My question to you is

how much do you really want this? How intense is your burning desire to

succeed? Is becoming lean and sculpted the most important goal in your life? I

promise you that achieving “your” perfect body will be the catalyst for success

in all areas of your life. Your self image impacts everything.

Are you tough enough? You will need to be. You are about to take on your

body in the battle of all battles. Let me explain.

I am sure it baffles you that all your effort has not paying off. If you are

already in reasonable shape your body does not need to lose more fat or to gain

muscle mass as you are no longer carrying weight that may lead to health

conditions. At this stage getting leaner is about vanity, right? Your body

doesn’t need to lose more fat to be healthier, it doesn’t need to pack on more

muscle to be healthier. You want to look better. You want higher self esteem

and a better self image. You want a body that will turn heads, and be the envy

of others. You may need to achieve your cover model body to conquer your

professional aspirations and dreams.

Now it will be a battle between you and your body. Despite hours of sweat and

pain in the gym, sacrificing your favourite foods, limiting your social life and

remaining focused on getting lean as your #1 priority you are still losing the

battle. To achieve your goal you need to be tough enough as reaching your

point B will take much more focused intensity and sacrifice with a smarter more

effective regime.

You must be ready to make all necessary sacrifices. There is no room for error.

An individual that is obese will see results with the slightest changes in their

lifestyle. You on the other hand need perfection. You can’t afford any slipups.

You can’t give anything <100% intensity in training sessions. You can’t

experience even temporary moments of mental weakness. The good news is

21

that you are only 6 weeks from your target. Once you hit the mark it will be

yours for life whereas others have months if not years of sacrifice ahead of them

in pursuit of their goal – assuming that they stick consistently to an effective

plan!! –. You already have the lifestyle you just need the strategies for this final

journey. Your heart and soul needs to go into the next 6 weeks. You need to

grit your teeth and push your pain barrier through the roof. Do you want to be

in the best shape of your life or not? It is your choice.

You must remain laser focused and mentally strong as emphasised in section 1.

I can’t emphasise enough the importance of mental training being a core part of

your day, every single day. It will determine your success. You will need to

smash through obstacles and challenges, with no room for excuses. You will

need to become immune to pain, immune to temptation, immune to the opinions

of others. This is your body, your life. You will also be unexpectedly required

to readjust your plan in an instant if called upon. You will need to call upon

that extra 10% you have been unconsciously holding in reserve all this time. I

am giving you the tools you just need to apply them.

With my programme you will stimulate your body like never before. You need

to show determination and desire like never before. Make sure you adhere to

your nutrition programme. You will witness results that will shock you. My

strategies will turn you into a metabolic furnace, stripping fat at a rate you

won’t believe, sculpting and toning muscle to create a rock hard body. We only

have 6 weeks but long enough.

The only question that remains is - are you tough enough? Are you ready for

this? Do you have a burning desire to succeed? At all costs? Are you prepared

to make any sacrifice that is required? And do you believe in your heart that

success is going to be the only outcome? If you answer yes you are the right

person for this book.

Get ready to uncover your cover model body over the next 6 weeks – excited?


2.Do you understand Metabolism?

Do you understand what your metabolism is? Your Metabolism is the rate at

which you burn calories. Therefore controlling your metabolism is crucial to

achieving your cover-model body. Your metabolic rate will have a key role in

determining the speed at which you strip fat. The good news is that with the 6

weeks to a cover model body programme we will be creating a metabolic

furnace.

Quite simply, the higher you elevate your metabolism, the more calories you

will burn and the faster your results will be. Focus on your metabolism not the

typical measurements people focus on such as calories-burned according to the

machine, distance covered, duration as these figures will mean nothing if

intensity was not applied and/or your body was not fed a balanced nutrition

programme for ensuring fast recovery. You need to focus on your intensity and

it’s effect on your metabolism not what a calibrated machine tells you!

Do you know what your basal metabolic rate is? It is the amount of calories

that you burn at rest. Your basal metabolic rate is effected by a number of

factors :

• Your levels of activity : more activity = more calories burned at rest

• Your level of fitness : fitter body = more calories burned at rest

• Your muscle mass : more muscle mass = more calories burned at rest

• Your age : each year from 25(on average) your metabolism slows

This is why the fitter, leaner and more sculpted you are the more difficult, if not

impossible, it is to increase your bodyfat levels once you maintain a healthy

active lifestyle. Within 6 weeks on my programme you will be burning

hundreds more calories per day even while sitting down.

If we focus on the exercise effect on your metabolism there are 2 types of

exercise that elevate your metabolism

• Cardiovascular training – burn calories from impact on heart and lungs

• Resistance training – body must repair muscle fiber damage and also

maintain itself

23

Intensity is the key to getting the highest metabolic effect from both. Intensity

will be covered in more depth in a later chapter.

Intense cardiovascular exercise elevates your metabolism for a number of hours

after exercise. The metabolic effect is dramatically higher with intense cardio

versus low to medium intensity steady state cardio. Also intense exercise will

positively impact your basal metabolic rate while steady state exercise won’t.

The reasons will be explained in the next chapter but I must stress that intensity

is the key to physical change.

By incorporating resistance training, you will be burning calories 24/7, even

when asleep. The more lean muscle you have, the more calories you burn. It is

critical to incorporate resistance training if you want to be lean and sculpted but

high intensity must be applied to each set for maximum results. Otherwise

results will be minimal.

Your nutrition programme also impacts your metabolism. Each time you eat

your digestive system has to kick in and go to work burning calories in the

process. A diagram illustrating this will be explained in section 3.

So remember the more you elevate your metabolism through exercise, the

higher your basal metabolic rate will be, and also the higher your metabolic rate

will remain throughout the day burning huge amounts of calories.


3. The Abdominal Myth

In 1995, when I started training I was spending up to 3 hours in the gym

pursuing my cover model body. I was doing thousands of sit-ups daily. I

couldn’t do enough of them. I was working my abs from all different angles,

hitting the lower and upper abdominals as well as the obliques. If I wanted to

reveal my abs that is what I had to do right? The rest of my time in the gym

was spent doing aerobic classes, circuit training, running, rowing and resistance

training on a daily basis. I was also adhering to a strict nutrition plan.

You would have expected that I would have had a killer midsection, with

chiselled abs right? Wrong. I didn’t and I was no closer to having them than I

had been months previously. Even after such intense abdominal sessions!!!

Doing thousands of crunches was meant to be the solution or so I saw on

infomercials, magazines, books, internet and even the courses I was doing at the

start of my career.

This regime was not only a waste of time but disastrous physically. My

abdominal wall had grown and therefore pushed out. When I would look

sideways in the mirror, my abdominals were actually ahead of my chest – meant

to be other way around!! Also because of the layer of abdominal fat that hadn’t

shifted I now looked fatter – how soul destroying do you think that was?

Having dedicated the majority of my life to find answers and solutions here is

the truth - believe it or not, you actually have a 6-pack, everyone has unless

they are totally inactive since birth. You don’t need to complete even 1

abdominal crunch to reveal them. Abdominal exercises will not shift the layer

of abdominal fat.

Before explaining the how I want to clarify something. You are actually

working your abdominals daily and don’t even realise it. Every time you sit up

straight at your desk or while you are driving. Every time you stand back up

off the toilet or the couch or step out of a car. Each time you exercise whether

running up a hill or using the rower or throwing a punch at the bag. Every time

you lift something off the ground or reach up for something. So many

movements in our daily lives recruit the abdominals as you must contract them

in order to protect your spinal column. The abdominals work in combination

25

with the erector spinae (lower back) muscle to protect your spinal column. This

area is what is referred to as the core area. Are you aware that the Squat is the

single most effective abdominal exercise you can do, recruiting more abdominal

fibres than any other exercise? Think about the work your core does during this

exercise. Any exercise where you must support yourself, holding a stable

position protects the spine working your abdominals.

The ab solution as I will call it is a billion dollar industry. Each year we are

bombarded with adverts and commercials featuring the latest ab roller, ab diets

and vibration belts. People are buying into the false hope that it can be this

easy. Manufacturers are not going to tell you the truth, they have too much to

lose. All of these “ ab solutions” are a complete waste of time, energy and

money. As stressed in the previous chapter your focus needs to be on your

metabolism.

Raising your metabolism through intense training is what will melt that layer of

fat over your abdominals not crunches or gimmicks. Also monitoring your

calorie intake and in particular the type of calories you eat plays a major role as

you will learn in section 3. For years now, I rarely, if ever, do abs. When I was

in the best shape of my life, winning the ‘Body For Life’ competition in 2004,

with chiselled abs and only 5% bodyfat, I rarely included abs in my gruelling

regime.

Don’t get me wrong – there is a certain benefit to abdominal work but this must

never be at the sacrifice of time spent on cardio and resistance training.

Remember stimulating exercise and sticking to your nutrition plan are the keys

to elevating your metabolism and peeling away that layer of abdominal fat.

So quit wasting time on your abdominals. Start focusing on metabolism

boosting cardio and resistance training. In the next chapter I will explain why

intensity has been the missing link in your efforts.


4. Intensity. Intensity. Intensity

Throughout this book so far I have mentioned Intensity quite often and stressed

how it is the key factor in effective exercise. The equation I use is

Exercise Stimulation through High Intensity Exercise

+

'utrient Balanced, portion Controlled 'utrition

=

Incredible Results

You could spend(and may already) two hours per day, six days per week in the

gym for the next twenty years and experience minimal results. This will be

particularly true if you are already in great shape and just looking to lose a few

more % bodyfat to uncover those abs.

You may have reached a plateau where further fat loss has proved challenging.

However you need to lose that remaining layer of fat, and get a super lean and

sculpted body for YOU. Your self image and career may depends on it. To

lose those final few percent bodyfat you must push your body like never before.

If you have been focusing on quantity then that has been a big mistake because

it is quality not quantity that yields results. If you believe that you have been

exercising intensively then your workouts have not been intense or effective

enough.

I want to make sure you understand how ineffective low to medium intensity

long duration exercise is. Your body is an amazing machine and is designed to

adapt to whatever it is exposed to. When you exercise at low to medium

intensity your body is able to cope as there is no new challenge not previously

met. That is why many recreational endurance athletes are never lean and may

even be overweight. Whereas when you push your body to it’s limits it must

and will adapt and strengthen ready for the next challenge. Assuming you then

27

follow a strict balanced nutrition plan your body will renew itself stronger, fitter

and leaner. Also there is no limit to progress so you must ensure that you

progress each and every workout. Does that make sense now?

Steady state exercise conducted over a long period of time actually promotes fat

storage. Not only does your fat burning gene and hormones switch off but from

25 years on your metabolism actually slows down annually and without

boosting your metabolism through intense exercise your calorie surplus

increases resulting in increases in bodyfat levels. Have you noticed that many

gym goers or road walkers actually get fatter over time not slimmer? You may

have even noticed this trend in your own body.

So the key to getting lean is stimulation through intensity applied to an effective

training programme and then adhering to a strict balanced nutrition plan. If you

get fitter your metabolism will increase. If you add lean muscle your

metabolism will increase. You need to push far beyond your normal pain

threshold. Whatever you feel your limit has been, believe me you can go

beyond that. Your lack of results prove this to me. You should finish your

workout knowing that you could not have given another ounce of effort. You

maxed out.

During my victorous ‘Body For Life’ training regime I used to be on my knees

gasping for air after just a 15-minute interval session. The high intensity phases

in this workout only amounted to 5 minutes in total but each interval was given

100%. I was annihilating my body, which resulted in the stimulation required

to drive my metabolism through the roof. During resistance training I was often

screaming as my pain threshold was tested. My regime involved reaching

failure followed by 3 assisted repetitions, followed by 3 eccentric repetitions

and then supersetted with another exercise consisting of the same crushing

intensity. I was pushing way beyond failure and the more levels of intensity the

more muscle fibre damage.

So focus on intensity, intensity, intensity. Intensity creates the stimulation

required for fast results. As I have explained your body will not progress, unless

it has to. With a strict balanced nutrition programme your body will recover

stronger , fitter and leaner after each session. Make sure you aim to progress

each and every training session. No 2 workouts should ever be the same. The

human body has no limits.


5. Push Your Metabolism

Into Overdrive

By now you will understand that it is a myth that aerobic training is the best

strategy to get lean and is a waste of time. Anaerobic training is the fastest and

most effective way to get lean and sculpted. Anaerobic Training includes short

intense bouts of exercise in both resistance and cardiovascular training. Forget

heart training zones and focus on intensity. The #1 exercise for stripping fat is

resistance training.

Do you think all of these Hollywood stars, international popstars, athletes and

models have achieved their physiques from cardio? Do you think Jennifer

Aniston got her famous arms from cardio? Impossible. Resistance training has

featured prominently in their training regimes.

Why is resistance training so important - the more lean muscle you have the

higher your basal metabolic rate and your metabolic rate throughout the day.

And ladies this does not have to mean big bulky muscles just lean muscle. By

lifting weights your basal metabolic rate elevates, thus you are burning more

calories at rest. With Resistance training calorie burning will take place 24/7 as

your body is in a constant state of repair. With resistance training you even

burn calories while you sleep!! Now isn’t that good news?

By sticking to this programme your metabolism will be dramatically faster in

just 6 weeks. However so many people regularly follow resistance training

programmes , but the intensity is lacking. As the previous chapter said

“Intensity, intensity, intensity”. You must annihilate your body while resistance

training leaving no possibility of even half a repetition more. Each set needs to

reach failure and ideally beyond, no sub-maximum sets, except for your warm

up sets.

You will be using a Peripheral Heart Action style workout for your resistance

training programme. Peripheral Heart Action involves completing a series of

compound exercises alternating between upper and lower body exercises. This

strategy elevates your metabolism to a high level as your body must transport

29

blood to the muscles being used. This method of resistance training is very

intense and also pushes the heart and lungs thus increasing the metabolic effect.

For cardio your programme involves interval training and high intensity mini

circuits. Once again I repeat do not waste your time with steady cardio.

Intervals will result in your metabolism elevating for hours afterwards and is the

fastest fat of stripping fat. Remember if you force your body out of it’s comfort

zone it adapts so you have the ability to create new limits each and every

training session.

When you are doing your cardiovascular training make sure that each high

intensity interval is to your limit as with each set of the resistance training.

Each workout includes a limited number of opportunities for stimulating your

metabolism so no half measures. 90% effort will not result in required

stimulation. The high intensity parts of each workout are short so keep focused.

For the purpose of repetition if you want to achieve a lean sculpted body your

body must be pushed to its absolute limit. Ask yourself after your workout –

could I have given another ounce of energy to that workout? Could I have

lasted a few more seconds on the sprint? Could I have completed another

repetition under control? If your answers are no then that’s a job well done and

you are a step closer to your cover model body.


6. Your 6-week Bootcamp

Now we have covered all of the theory it is time to get down to business and

kick your ass into shape. I have extensively covered the theory behind effective

training and the stressed the importance of having a mental training programme.

It is now time to implement all of these strategies and create your 6 weeks to a

cover model body programme. The 6 Weeks to a Cover Model Body

Programme will get results like you won’t believe.

First before we get into the actual program, I must emphasize, the importance of

measuring, tracking and analysing your progress. You must have a record of

your statistics today and also the final measurements you have set as your

target. Chart your progress by taking your measurements weekly to ensure that

you are moving at the required pace to achieve your goal. Your progress chart

will allow you to review and analyse progress and tweak your programme

where necessary. Remember your progress will be a direct result of your

training and nutrition. There is no time to lose so make every second count. See

sample progress chart below.

Date Time Weight

Bodyfat

% Chest Waist Arms Legs

31

I must stress that it is more important to track your bodyfat % rather than your

weight. Your weight is too dependent on many factors outside your control. It

will only be your weight at that precise moment and 1 hour later it is likely to

be different. As I have often said – if I put you into a room for 24 hours and

took your weight every hour it would be different every hour yet you would not

be progressing or disimproving physically. I often ban the scales with clients.

Use your weight as a guide but don’t be too dependent on it.

Bodyfat measures the % of fat on your body. Once taken correctly this is a very

accurate measurement. Also it is fat you want not weight, so focus on fat levels

and let your weight take care of itself. The best method of measuring bodyfat is

using a skinfold callipers. Either get a professional at your gym to take it or you

can purchase a callipers yourself and learn how to use it. The most important

thing is that the same person takes it each time for consistency. Take

measurements at :

• Vertical measurement at midway point at front of upper arm (bicep)

• Vertical measurement at midway point at back of upper arm (tricep)

• Diagonal measurement at shoulder blade

• Diagonal measurement at hip bone

Take each of these measurements on the RHS of your body.

Also take your tape measurements in the following areas :

• Circumference around mid chest and upper back

• Circumference around bellybutton line

• Midway point of upper arm

• Midway point of upper thigh

You can also take measurements in other areas such as neck, calves and hipsif

you wish.


This will be a 6 days per week 1 training session per day programme. On

Monday, Wednesday and Friday, you will do cardiovascular training. On

Tuesdays, Thursdays, Saturdays it will be resistance training. Make sure you

make every day count!!

For maximum results I want you to train first thing in the morning without

exception. Be willing to make whatever sacrifices you must – it will only be for

6 weeks. Training first thing in the morning is the most effective time to train

as you elevate your metabolism from the start of the day and will maintain this

high metabolism throughout the day once you adhere to your nutrition

programme. This strategy is highly effective and will achieve faster results.

I want you to take one day off training each week. This is very important as

you will need to recharge both mentally and physically. Remember we will be

aiming for perfection which will require laser focus and working at high

intensity every training session. Strict adherence to the guidelines during this 6

weeks will be crucial to your success so this day off each week will allow you

to take rest and recovery. Put all your mental and physical energy into the other

6 days and enjoy your day off. It will be deserved and appreciated.

Your programme involves completing an intense training session each day. On

occasions when you may wish to do extra training sessions (just in case!!!) ,in

addition to your 6 day programme, adhere to the following guidelines:

Resistance training days : 15 minutes interval session on a mode of exercise of

your choice. Do not do any more than this. Too much cardiovascular training

on a resistance training day is counterproductive to muscle repair but an intense

interval session will not effect it and will be productive.

On the cardiovascular days complete 30 to 60 minutes of steady state

cardiovascular at about 75 % of your personal maximum heart rate. Notice I

said “personal maximum heart rate” not “maximum heart rate”. There is a big

difference between the 2. Maximum heart rate is 220 minus your age and you

then get a percentage of this. This method is not accurate and does not take

fitness levels into account. By focusing on your personal maximum heart rate it

takes into account your own individual fitness levels. To work out your

personal maximum heart rate test yourself by going to your very limit while

wearing a heart rate monitor. This must be your very limit so ideally have

training partner encouraging and pushing you to give as much as you can. A

simple test would be to choose a mode of exercise and then increase the

Your 6 Week Bootcamp 33

workload in 2 minute intervals until you have to stop. Take your heart rate at

the end and that is your personal maximum heart rate. Complete this test from

time to time as your fitness level will be improving and therefore your personal

maximum heart rate will be decreasing once you are sticking to the programme

guidelines. You will also notice that your resting heart rate will also decrease as

your fitness levels increase. If you think I am contradicting myself by

recommending steady state cardio after my rant about it in previous chapters

remember that I am recommending it as extra training not as your core

programme. Completing too many high intensity workouts will be

counterproductive while every bit of activity counts. My point is that in order

to achieve the fastest results focusing on steady state cardiovascular will not

work. In this recommendation it just serves the purpose of extra calorie

burning. I must stress, don’t do these extra cardio sessions just to get more

quantity info. I need you 100% focused on the 6 training sessions on the

programme and focused on giving me 100% in every single session. Keep

focused on the quality vs quantity rule. It is crucial that you give 100% to the 6

scheduled training sessions. Don’t decrease the quality by doing extra sessions

if you feel this may lead to you just going through the motions.

Your Resistance Training Programme

Complete your resistance training programme on Tuesday, Thursday and

Saturday. This programme involves completing a 10 exercise resistance

training circuit using the peripheral heart action strategy by alternating between

upper and lower body compound exercises.

Commence with a warm up set at 50% of the intended hard set weight for each

of the first 3 compound exercises you have chosen. The smaller muscles will

also be warmed up when warming up the larger muscles such as the chest, back

and legs.

Complete 10 repetitions on each exercise reaching the point of failure, and

beyond if you have a training partner. However although we are aiming for 10

repetitions, there will be times when you might reach failure at 8, 9, 12 or 15

repetitions. Reaching failure is the objective. Use the repetitions achieved in

each set to plan the weight for the following set. Use 10 repetitions as your

guideline. The time under tension(TUT) is 4,0,1,1 - 4 seconds on the eccentric

phase, no pause, 1 second on concentric, 1 second pause and repeat. On the


eccentric phase count as follows : one one – thousand, two one-thousand, three

one-thousand, four one-thousand and in doing so you will count a real 4

seconds. When people count 1,2,3, 4 it usually lasts only 2 seconds. The

eccentric phase is the most important phase of a resistance exercise as it is the

phase that creates the most muscle fibre damage. Adhering to the TUT is

critical for achieving maximum results.

Maintaining correct technique and completing full range of movement for each

and every repetition is crucial. Never sacrifice technique or you will be wasting

your time. Take the pain focus on your goal and get the results. You will

notice that the majority of gym goers have horrendous technique. Do not copy.

Read my material and watch videos to learn proper technique.

If training alone reaching the point of failure will mean going to the point where

you can’t physically complete another repetition without sacrificing correct

technique and TUT. For the 6 weeks I would strongly advise you to buddy up

or hire a personal trainer(worth the investment). If you have a training partner

complete the following on each set : once point of failure has been reached

complete three forced repetitions under control(little assistance from training

partner) and then complete three eccentric reps if you can withstand the pain.

This amount of overload will accelerate your progress. When I won the Body

for Life Competition 2004, this is the strategy I used for each set before

immediately supersetting with a second exercise for the same muscle group.

The pain was immense, but worth it as I achieved outstanding results in a short

period of time. I can empathize with the pain you are about to go through but

remember the reward - 6 weeks to a Cover Model Body.

Have a stopwatch with you during your workout as it is important to stick to the

programme precisely. If you have a training partner they can keep track.

Sticking to the recovery periods is important as recovery periods that are too

long or too short will effect speed of results. Take a 30-second recovery period

between exercises and take a 120-second recovery between circuits. No more

and no less. By having the shorter rest periods between sets, as well as the

intensity, and reaching failure around the 10 repetition mark, your body will

experience a larger release of growth hormones which plays a major role in

building lean muscle and also accelerates fat burning. Complete 3 rounds of the

10 exercise circuit, and your total workout time should be in and around 50

minutes. If you having a training partner and apply the overload techniquesI

which I have outlined above your workout time will be a few minutes longer.


To achieve maximum stimulation you must change the exercises every training

session. When you start a new programme your progress curve will always start

out steep and then with each training session there will be progress but less.

Normally I recommend to clients to follow a progressive overload programme

for 3 weeks maximum( 6-9 sessions) as after this time progress will be minimal

and may even plateau. This is when people must change their programme.

However as we are looking for maximum results in only 6 weeks we want to

keep that progress curve at its steepest throughout so we want to shock the body

continuously. Hence why we will change the programme in every training

session. When you repeat an exercise as you will do a number of times during

the 6 weeks make sure to apply the principle of progressive overload. Use your

training logbook to check what weight and repetitions you completed in the

previous workout and apply progressive overload in planning the next time you

will do that exercise.

Use the table on the next page to plan your training programmes. This table

outlines your options for each exercise of the 10 station resistance training

circuit. As previously mentioned we will be utilising the Peripheral Heart

Action workout style so exercise 1 will be lower body, exercise 2 will be upper

body, and they will keep alternating for the 10 exercises. To design your

workout choose one exercise from each list of exercises # 1 to 10. An example

workout would be

Exercise # 1 : back squat

Exercise # 2 : press-ups

Exercise # 3 : alternating barbell step ups

Exercise # 4 : wide barbell chin ups

Exercise # 5 : Romanian deadlift

Exercise # 6 : Alternating Incline DB Press + Twist

Exercise # 7 : 1 Legged Barbell Step Ups

Exercise # 8 : Single Arm DB Row

Exercise # 9 : Seated Leg Curl

Exercise # 10 : Lying DB Ext/Curl/Press


Then for each resistance training day pick a different option for exercises # 1 –

10 and follow same methodology for each subsequent workout. There are

detailed illustrations and explanations of many of these exercises at the back of

this book.

Ex # 1 Back Squat Front BB Squats Box Squat

(Front/Back)

Ex # 2 Flat Benchpress Incline Benchpress Press Ups

Ex # 3 Alt BB Lunges Alternating BB Walking BB Lunges

Step Ups

Ex # 4 Wide Grip Chin Ups* Reverse Grip Horizontal Chin Ups

Chin Ups*

Ex # 5 Bent Leg Deadlift Romanian Deadlift Deadlift From Ground

Ex # 6

Incline DB Press &

Twist Flat DB Press

Alt Flat/Inc DB Press

& Twist

& Twist & Twist

Ex # 7 1 Legged BB Squats 1 Legged BB

(bench) Step Ups

Ex # 8 Reverse Grip BB Row Wide Grip BB Row Single Arm DB Row

Ex # 9 Lying Leg Curl Seated Leg Curl Romanian Deadlift**

Ex # 10 EZ Curl/Press/Ext Lying DB Ext/Curl/Press

*can use assisted chin up machine or a bench

** if not chosen as exercise # 5


Cardiovascular Training

Your Cardiovascular training will be on Monday, Wednesday and Friday. Your

programme involves completing an Interval Training Session and following it

with a Boxing/Kickboxing circuit.

So the first phase of your workout is completing an interval training session

which is a cardiovascular training session with short bouts of high intensity.

We have stressed intensity at length in previous chapters. Pick from only the

following options(unless an injury/disability prevents you) :

• treadmill set on a maximum hill

• rower

• stair climber

• outdoor hill sprints.

Choose a different option in each training session for the purpose of maximum

stimulation. Also make sure to implement progressive overload each time you

repeat a mode of exercise. It is important that you use the correct technique

when using the rower. You will find a detailed explanation of how to use a

rower correctly with proper technique at the back of the book.

Start with an initial 3 minute warm up at a medium phase and once completed

start your workout. Complete ten intervals consisting of 60 seconds at a

medium pace, followed by 30-second high intensity. For example, if you chose

the treadmill you might do 60 seconds at 3.5 mph + 15% incline and then 30

seconds at 5.5mph + 15% incline. All speeds/workloads must be relative to

your own fitness level so don’t compare to anyone else. The total time for this

phase of the training session is 18 minutes, including the 3 minute warm-up.

After a short recovery period move onto the second phase of the workout which

is a boxing/kickboxing circuit. You will need a full length punchbag or boxing

mitts (held by a training partner) whether at home or in the gym. You also need

a skipping rope and a medicine ball. This workout will consist of 4 minute

circuits. Each minute must be completed with high intensity where you push

yourself to your limit. Complete 2 minutes on the punchbag - one minute

punching followed by one minute kicking. Vary your punches alternating

arms, combinations and areas of the bag you are hitting. If you have a training


partner alternate sessions between using the punchbag and the mitts. Follow

this immediately with 60 seconds, at maximum intensity skipping or stationary

sprints or squat jumps and finally 60 seconds of medicine ball throws(against a

wall or to a partner). Take 30-second rest between each circuit and complete 7

circuits. Workout Time = 31 minutes. You can find illustrations and

explanations for using the punchbag and mitts at the back of the book as well as

for skipping and squat jumps.

It is important that you keep a training diary. There are record sheets for your 6

week programme included at the back of this book. Proper planning and review

will prove invaluable. Remember if you fail to plan you plan to fail.

Once again (should have sunk in by now!) results through resistance and

cardiovascular sessions will depend on the intensity applied. I am providing the

structure but without intensity and progressive overload applied it is just another

programme not the lightening fast fat stripper it will be if implemented

correctly.

'OTE :

When you are training it is also important to focus on your flexibility. Through

training your muscles will get tight so it is important to keep them loose with

daily stretching. Stretching immediately after a cardiovascular workout is the

most effective time to stretch. Your muscles are warmed up from the

circulation during the workout and more elastic as a result. However do not

stretch immediately after resistance training. Resistance training creates micro

tears in the muscle fibers and if you stretch immediately this will cause further

tears which will be counterproductive. Therefore the optimal time to stretch

following resistance training is 4 hours after when the repairing process has

started. You can find detailed illustrations and explanations of stretches for all

muscles of the body at the back of the book.


SECTION 3

Nutrition

1. Sabotage - 'utritional Don’ts

In this introductory chapter to Section 3 I will be outlining my top 12

Nutritional Don’ts. Each don’t will be developed throughout this section.

Don’t #1 : Don’t skip breakfast. Breakfast is the most crucial meal of the day

because you are “break-ing the -fast”. Therefore your breakfast will provide the

metabolic boost and energy to kickstart your day. Eating raises your

metabolism as the body has to work to burn the fuel and then provide energy

through the various nutrients when broken down. Learn more in chapter 2.

Don’t #2: Don’t eat infrequently. Many people eat the typical three square

meals a day or even less creating the problem of having massive gaps between

meals which has a negative effect on metabolic rate. Some people even have 8

hour gaps between their lunch and their dinner. By eating infrequently, you are

guaranteed that your metabolism will be slow, resulting in low calorie burning

and slower results. Learn more in chapter 2.

Don’t #3. Don’t eat less than 5 portions of fruit, vegetables and salad per

day. Don’t undervalue the importance of fruits and vegetables – they must be

the foundation of your daily nutrition programme for achieving maximum

results. They provide Vitamins, minerals and antioxidants. High levels of

antioxidants protect the body, sustain high levels of energy, accelerate recovery

and as a consequence results and there are many more benefits. Learn more in

chapter 3 and 5.

Don’t #4. Don’t avoid fat. Actually eat as much fat as you can – the good

type that is! All fats are not equal. There are good fats and bad fats. Avoid

saturated and trans fats, but eat frequent servings of foods containing good fats

i.e omega 3,6 and 9. Learn more in chapter 4.

Don’t #5. Don’t get lured into the low fat marketing trap. The last few

decades has witnessed a boom in low fat marketing and products. While some

products are okay the majority of these products are actually worse than their

originals. Learning how to read nutritional labels on products is important.

When fat is excluded from a product’s ingredients, what do you think replaces

it? Learn more in Chapter 4.

43

Don’t #6. Don’t eat carbohydrates on their own. Always consume a portion

of carbohydrates and protein at every meal. Carbohydrate sources contain

varying degrees of sugar which has the effect of elevating blood sugar and

insulin levels. When a high sugar carbohydrate source is chosen your insulin

level will elevate substantially, then drop dramatically and then your body

craves more high sugar carbohydrates in order to return to neutral. However this

usually results in a vicious circle if high sugar carbohydrates are chosen. Not

only will this effect your energy levels but it will also lead to fat storage. Learn

more in Chapter 3.

Don’t #7. Don’t consume less than two litres of water every day. Our bodies

are made up of 70% water and consuming a minimum of 2 litres a day is a

critical part of your nutritional plan. Water has an effect on all of the functions

and systems of the body. Make sure you remain hydrated throughout each day.

Water also detoxifies the body flushing out the waste products and toxins. High

intakes of water each day will also increase your fat burning ability.

Don’t #8. Don’t eat red meat. Limit your protein sources to white

meat(chicken & turkey), fish, nuts, beans and other vegetarian sources. Red

meat contains a high % of saturated fat whether you purchase super lean fillet

steak or not. So when you are focused on getting lean red meat is a no go.

Don’t #9. Don’t eat within four hours of bed. If you want to increase your

bodyfat percentage fast, eating before bed, is the most effective strategy you can

use. Your body won’t have the required time to break down this late night meal

and burn as fuel before sleep. Excess carbohydrate after temporarily storing in

your liver, will convert to fat within a few days as your lifestyle will not require

calling on reserves unless an elite endurance athlete. So don’t eat within four

hours of bed thus allowing your body the time to break down the food which

will take longer in this less active phase of your day.

Don’t #10. Don’t eat cheat foods more than once a week In all of my

products and coaching I always advocate the use of a cheat day. It is important

to incorporate a mental and physical break from a strict nutrition plan. For 1

day per week eat with freedom. In previous programmes I have advocated

eating whatever one wants on the cheat day. However for this 6 weeks I would

advise you to select a cheat meal not a cheat day. Decide something you really

enjoy having – could be a pizza, takeaway, icecream, cake or could be going for

a few drinks.


Don’t #11. Don’t eat processed food which are full of sugar, salt and

preservatives. The modern lifestyle is all about convenience. Unfortunately

this has resulted in people eating more and more processed foods. Fresh food

has been replaced by boxes and cans. Once a product is inside a can, bottle,

container or a box it contains preservatives, high quantities of sugar, salt and

chemicals and additives. Sometimes products contain ingredients which we

have never heard of and can’t even pronounce. Keep your food as clean and

fresh as you can. Try to eat fresh organic food where possible - fruits,

vegetables, salads, berries, nuts, seeds, fresh fish, clean white meat, and so on. I

would advise you to avoid all processed food for this 6 week programme. You

want to flush out toxins and any water retention not add to it.

Tip #12. Don’t drink alcohol. I can hear you screaming NO!! I will remind

you that you only have 6 weeks to achieve your perfect body. Be willing to do

whatever it takes. Don’t drink alcohol for 6 weeks. Alcohol is the # 1 sabotage

to results especially when your target is stripping fat from around the mid-

section.

Alcohol is not a nutritional source and thus contains empty calories which are

converted to fat calories. Alcohol increases your blood sugar level, resulting in

food cravings, hence why we have the urge to eat during and after alcohol.

Hangovers continue your craving for the wrong kind of food. The overall effect

of alcohol is detrimental to results. The quality of your sleep is also adversely

effected as you are unable to reach the rapid eye movement phase of sleep

which is critical to rest and recuperation. Making this sacrifice for your 6-week

challenge will be more than worth it.

Sabotage – Nutritional Don’ts 45

2. Create That Metabolic Furnace

Our objective with this program is to elevate your metabolism as high as

possible, creating a metabolic furnace and burning enormous quantities of

calories throughout each day, week and month. Achieving a fast metabolism

will create the lean sculpted body you strive to achieve. In the last section I

explained how exercise plays a critical role in creating a fast metabolism.

Nutrition also plays a key role in this process.

In the previous chapter I outlined 12 nutritional Dont’s. People skipping

breakfast and consuming infrequent meals is commonplace and results in

lowering your metabolism and achieving poor results.

Let me explain the importance of breakfast. By breakfast I mean your first meal

of the day. In this programme breakfast will be 1 hour after exercise which

must be your first action each day. Each time you eat elevates your metabolism

so each morning you will experience a double raise with your first meal

following the exercise effect. You will be breaking the fast, which is where the

word “break-fast” originally came from. While asleep, your metabolism is

slow. You will continue burning a low level of calories based on your basal

metabolic rate(rate at rest). Without a kickstart your metabolism will stay low

for the day thus slowing your progress dramatically.

I like to compare this scenario to a fire. When lighting a fire, you always have

it blazing with loads of fuel to giving off heat. Once the flames decrease you

add more fuel until flaming again. This process continues, until you let it die

out late at night. Your body requires the same fueling. Breakfast and exercise

kickstarts your metabolism first thing in the morning. In order to maintain high

levels of energy and a high metabolic level small balanced meals need to be

eaten frequently throughout the day so that the body can burn fuel (calories) and

give off energy. You need to eat frequent meals every three hours. For

example if you eat your first meal at 7am then your next meal should be at

10am, then 1pm, then 4pm and finally at 7pm. Once you have finished your last

meal, which should be 4 hours before bed, your metabolism will gradually slow

down until you go to sleep. Can you see the similarity with the fire?

46

See the graphs below which illustrate the difference in the metabolic effect of

having breakfast(series 2) following exercise first thing in the morning and

having regular balanced meals every 3 hours versus skipping both exercise and

breakfast(series 1), having a quick bite at 10am, lunch at 1pm and dinner at

7pm. Also when someone eats infrequently they tend to eat very large

quantities when they do eat which further slows your metabolism. As you can

see from the graph below once you have benefited from the early morning

kickstart small frequent balanced meals play a vital role in maintaining an

elevated metabolism and thus burning a high level of calories daily.

While frequent meals are important so too is ensuring that they are nutritionally

balanced meals. Always have a portion of carbohydrates and protein with each

meal and have vegetables and/or salad with as many of the meals as possible. A

portion would be as follows :

Imagine a plate for a minute. This is how it should look

• ¼ of the plate should contain carbohydrate

• ¼ protein

• and ½ vegetables and salad.

Creating That Metabolic Furnace 47

Would this be a little different to how people normally portion control their

meals? Most people eat a huge excess of carbohydrates with each meal,

occasional protein and limited amounts of vegetables and salad. This is what

leads to sluggishness and increasing fat levels. Remember excess carbohydrates

store as fat and too much carbohydrates lead to erratic blood sugar levels.

Many people don’t eat enough protein which besides muscle repair plays an

important role in slowing the release of the sugars from carbohydrates. There is

ongoing debate about how much protein one should eat. There is no need for

massive amounts of protein but you do need regular servings throughout the

day. When you eat carbohydrates, the body breaks them down into glucose to

be used for energy. All carbohydrates contain either slow or fast releasing

sugars which effects your energy levels. Let’s compare having a banana versus

a bowl of porridge. Both are healthy food sources. However the banana

contains high levels of natural sugar resulting in an energy surge followed by a

plunge, whereas porridge contains low levels of sugar thus releasing energy

slowly. This is why you feel hungry soon after a banana and not for a few hours

after porridge. Ever notice that? This is why it is so important to eat protein

with each meal and to eat many fibre containing foods as both the protein and

the fibre slow the sugar release from the carbohydrates.

So in order to burn as many calories as possible each day never skip breakfast

and eat frequent nutritionally balanced meals.


3. The #1 Fat Shredding Tactic

As I have explained the sole role of carbohydrates is for energy Carbohydrates

enable you to function throughout the day, maintain high energy levels,

complete exercise sessions, maintain concentration and also effect your focus

and memory. However excess carbohydrate intake leads to fat storage and

erratic energy levels as explained in previous chapter. In recent times obesity

has risen dramatically to a level where 2 to 3 adults out of every 4 are obese,

and 1 out of every 4 children is obese. The rate will vary between countries but

this would be a general average.

Throughout the last 2 decades you will have witnessed ongoing publicity in the

media regarding low-carbohydrate diets. However many of these diets are

dangerous and should never be followed. Let me explain the theory behind

these diets. When you eliminate carbohydrates completely the body is being

deprived of it’s normal energy source. When this happens the body must look

elsewhere for a source of energy. Ideally the energy should come from fat.

However in many of these diets the body actually eats itself for energy -

decreasing your muscle mass and bone density. Why? Have you heard of fight

or flight? In these situations the body is fighting and protecting itself from

what it decides to be starvation. Your body fights by storing the fat and using

everything else for fuel. Hence why most of the weight loss on these diets is

actually muscle and bone as well as water being cleared out from many years of

water retention. From your body’s perspective allowing your fat to be used as

fuel during what it sees as starvation would be suicide and hence the self

preservation trigger. On many of these diets people drop incredible weight fast

but often only a small proportion of this weight loss is actually fat. Once the

dieter is done they are left with a slower metabolism than when they started due

to decreased lean muscle and the fact that the digestive system was made nearly

redundant.

However it is possible to achieve accelerated results through a low carbohydrate

nutrition plan one it is carefully structured and followed for only a short period

of time. A low carbohydrate diet for a short period of time can be safe and very

effective but only if designed correctly. You will be following a safe and

effective low carbohydrate nutrition plan as our goal is short term but also long

49

term as I promised you earlier in the book that maintenance will be easy which

it will be once you follow an effective plan. Cutting carbohydrates, if done

correctly, is the fastest fat stripping strategy you can use. A safe and effective

plan will lead to incredible results in a very short space of time. Our objective

is to strip fat fast but importantly to maintain our muscle mass which has such

an important metabolic effect. When cutting carbohydrates, you must have a

really high intake of vitamins and minerals which you will find in fruits,

vegetables, salad, and berries. Vitamins and Minerals protect against the free

radical damage created and to also provide energy. This is important protection

to your immune system and body when cutting carbohydrates. You must also

make sure to eat regular servings of protein. The quality of the food you eat

must also be high. It is important to be aware that cutting carbohydrates may

lower your energy, enthusiasm, motivation and focus during the 6 weeks. This

is another reason why your mindset will be so important as outlined in section

1.

My carbohydrate-cutting strategy is safe and effective especially as there is a

phased in approach. My strategy involves a gradual phasing out of

carbohydrates over the 6 weeks, allowing your body to adapt so no sudden

cutting of carbohydrates and the negative effects that follow. However only

follow this strategy for this 6 week programme. I have outlined your specific 6

week carbohydrate-cutting programme in chapter 6 which also lists your options

for each food source.


4. More Fat, Less Fat

It is a common misconception that one should avoid all fat containing foods by

assuming that if you eat any fatty foods you will get fat. However this is partly

a huge myth about fat which is compounded by the low fat food industry.

Ironically following such advice is counterproductive to your goal of getting

lean. I am here to tell you that you should be eating as much fat as you can or

your results will be limited. The more fat you eat the more fat you will burn –

shocked??

Let me explain. Not all fats are equal. There are actually two types of fat -

good fat and bad fat. Bad fats are are saturated and trans fats and are found in

all confectionary, fried foods, takeaways and red meat. Good fats are found in

oily fish, nuts and avocados and are classified as Essential Fatty Acids(EFAs) or

omega 3, 6 and 9. Your nutrition plan should have a high-essential fat content .

The benefits are many:

• Improved memory, focus and concentration

• Bone health

• Improved general health, bodily functions and eye health

• Improved hair and skin health

• And importantly increased fat burning

Yes that is true the more EFAs you eat the more you increase your fat burning

ability. By not eating high quantities of EFAs your fat burning gene and

hormones are switched off. So even by eating a clean diet your fat burning will

be very limited unless it contains large quantities of foods such as oily fish,

salmon, trout and mackerel, and any form of nuts and also avocados. If you

don’t like these foods then an EFA supplement is a necessity. Personally I eat

large quantities of EFA containing foods and also take an EFA supplement.

The more EFAs you eat the leaner you will be.

Another important benefit is keeping your joints oiled. Intense exercise will put

huge pressure on your joints over a prolonged time period so you must keep

them healthy and lubricated. Neglect will lead to injuries and bone problems.

51

Start increasing your intake of essential fatty acid containing foods and start

witnessing the fat flying off.


5. My Secret Weapon For

Lightning Fast Recovery

I will start this chapter with a question :

From what you have learned so far what is the key food source for recovery?

Answer : Vitamins and Minerals

I have explained in depth about how a lean sculpted body results from the

combination of muscle stimulation through intensity and recovery through

nutritionally balanced meals.

The second part of the equation is critical as without the right nutrients results

will be minimal. The most important nutrient source for recovery is not protein

(while still important) but vitamins and minerals. Vitamins and Minerals are

found in fruits, berries, vegetables and salad and are the foundation of good

nutrition. A low intake will limit results whereas a high intake will accelerate

results. The antioxidants found in these foods combat free radicals created from

many sources including oxidative stress from exercise.

Most people don’t eat enough of these food sources for a few reasons :

• Time – to buy, peel, cook, eat

• Cost – for the required quantity and especially if organic

• Taste – everyone likes some sources and dislike others. Some have never

eaten any vegetables claiming they hate the taste

Seven years ago, I came across a solution, called “Juice Plus”. Juice Plus is a

product that contains the equivalent of 7 pounds of raw fruit, vegetables and

berries. Juice Plus contains 26 different sources of fruits, vegetables and

berries. Juice Plus is my solution. It is my insurance policy. Everyone has a

gap in their nutrition whether you eat loads of fruits and vegetables or none at

all. Noone can eat huge varied quantities each day. There are so many sources.

That is why it is a solution as everyone has a nutritional gap whether it is

narrow or wide. In addition to eating large quantities of antioxidant rich foods

53

on a daily basis Juice Plus is my way of guaranteeing a high level of

antioxidants in my bloodstream each day.

My juiceplus experience began in april 2004 when I made the decision to add it

to my personal nutrition and supplement programme. I made that decision

based on the mind blowing research available and the fact that the company

was committed to ongoing research each year. Juice Plus is backed by

scientific research, and importantly independent research from top universities

around the world. Universities such as Sydney, UCLA, King’s College, Tokyo,

Graz, are among many top universities around the world which have finished

and published research studies. The calibre of the health professionals and

athletes taking and recommending this product also impressed me.

At the time I regarded my lifestyle as near flawless. I rarely drank alcohol

(maybe 1 or 2 times per year). I never smoked. Never took drugs. I exercised

at least once a day 6 days per week. I was in good shape having won my

category in the Body For Life Competition and I was in overall good health. I

ate a healthy balanced diet and got in about 5 portions of fruit and vegetables

daily although I mainly did so knowing I should as opposed to wanting to.

What were my expectations with juiceplus? Very little as I had low

expectations of feeling any different from taking this product but I had belief


that the product contained what it claimed and would benefit my health

without necessarily being consciously aware of it.

However much to my surprise about a month after I started regularly taking

Juice Plus I was feeling more alive each morning. I was waking up fresher and

usually before the alarm (at that time I needed 8 hours sleep). I felt more alert

and focused. I felt a little more energy. Prior to taking Juice Plus I had the

impression I was superman but obviously I wasn’t quite there yet. One day a

client of mine asked me if I was using any special cream as she had noticed that

my skin was much clearer and I had a better overall colour. As I live in Ireland

it definitely wasn’t the sun and Juice Plus was the only change I had made in

my lifestyle.

Over 7 years on and I have incredible energy. I only need 5-6 hours sleep a

night and get up at 5am every morning. Having an international business and a

family I need high energy levels and alertness all day. My mind is always very

focused and alert. I have not had a cold or any illness in the last 7 years since

adding Juice Plus when previously I was regularly sick and relied on medication

for a quick fix. I have taken no medication in 7 years and have not needed to

visit my doctor. My nails and hair grow like crazy(they are just made of cells so

the better nourished you are the quicker they will grow). My nails are also

rock hard. My skin is in good condition and I have a healthy colour and glow

(as someone told me once!!).

The paragraph above is all regarding health and appearance but what about

performance and recovery? This is where my passion for the product has

really materialised. The difference in my performance and recovery has been

incredible. I ran the New York Marathon a few month after starting Juice Plus

and I ran the Paris Marathon 2 years after starting Juice Plus. In the Paris

Marathon I knocked an incredible 36 minutes off my time and that was with

less training. Why? Because after each training session my body was getting

good nutrition but also 7Ibs of raw fruit and vegetables with Juice Plus which

was dramatically shortening my recovery time allowing me to progress faster

each training session. Since 2004 my results are super charged compared to 7

years ago and in this time I have trained for bodybuilding, marathons or

triathlons.

My Secret Weapon For Lightning Fast Recovery 55

I also use Juice Plus Complete which is a wholefood balanced meal

replacement which as my post training shake has been incredible. So no

matter what your desired result, being able to have a guarantee of such a high

quantity and quality of antioxidants will substantially speed your results.

Over the last few years I have recommended Juice Plus to hundreds of clients

and associates and their results are my own personal research and proof as to

how good this product is.

You can access more information on the product, research studies and also the

health professionals and athletes who take and recommend the product by

visiting my site http://bit.ly/myfruitvegsolution

I cannot recommend it highly enough.


6. Your 6-week 'utrition Bible

Now that you know the nutritional strategies for achieving your Cover Model

Body let’s design your nutrition programme. This chapter will be your 6 weeks

nutrition bible.

See below lists of foods for each food source that you can choose from.

Protein Carbohydrates essential Fats Vegetables and Salad

Chicken wheetabix Salmon Lettuce

Turkey branflakes Trout Tomatoes

Cod porridge mackeral Cucumber

Haddock muesli Peanuts Onions

Whiting wholemeal bread hazelnuts Beetroot

Plaice spelt bread cashew nuts Peppers

Tuna rye bread brazil nuts Spinach

Salmon oat cakes Walnuts pickles/gerkin

Trout rice cakes almonds Peas

Mackerel bananas avocados Carrots

Peanuts apples pine nuts Broccoli

Hazelnuts oranges sesame seeds Cauliflower

cashew nuts pineapples Pumpkin seeds green beans

brazil nuts grapes Kale

Walnuts grapefruit Cabbage

Almonds melon

Avocados pears

vegetarian sausages peaches

vegetarian mince raisins

vegetarian burgers Berries(various)

Chickpeas brown rice

kidney beans basmati rice

aduki beans couscous

Butterbeans wholemeal pasta

Lentils Wholemeal spelt pasta

soya products sweet potatoes

Eggs sweetcorn

*any type of fruit or vegetable not on list above is allowed

57

The list of carbohydrate options includes only slow-release carbohydrates

(except fruit) as during the 6 weeks we must minimise any insulin spikes and

want to maintain stable blood sugar levels throughout. The protein choices

allow for whether you are a meat eater, vegetarian or vegan. It is important to

include as much EFA containing foods as you can to accelerate your fat

burning. While it is vital that you eat high quantities of vitamin and mineral

containing foods remember to limit your fruit and berry intake as they are fast

releasing carbohydrate sources. Focus more on keeping a high intake of

vegetables and salad.

In summary here are the rules for your nutrition plan :

• Have breakfast first thing in the morning 1 hour after training session

• Eat small balanced meals every 3 hours

• Don’t eat within 4 hours of bed

• Have 1 portion of carbohydrate and 1 portion of protein with each meal

where outlined

• Your portion guidelines are as follows : ¼ plate carbohydrates, ¼ plate

protein and ½ plate vegetables and salad(except where carbohydrates are

excluded)

• Drink minimum 2 litres of water each day

• Eat as much EFA containing food sources as you can

• Eat large and frequent quantities of vegetables and salad each day. Only

eat fruit and berries if you choose as a carbohydrate source for that meal

where carbohydrates are allowed on the plan.

When designing your nutrition programme it is also important to factor in the

following :

• Waking time

• Bedtime

• Training time

• Hours of work

• Breaks allowed

• When you need to prepare meals and when you can cook at home

• When you must eat out whether for business or pleasure


So for each meal select a carbohydrate source from the list (except where

carbohydrates excluded). Then select a protein source and include portions of

EFAs and Vitamins and Mineral Sources daily.

Make sure you vary your choices for each food source. This will be important

to avoid boredom as your body needs nutritional stimulation from having to

break down different food sources just as your body needs new stimulation from

different exercises. Also every food source has different nutrients so variety is

important so that you get as much variety as possible in all nutrient types.

Taking the time to plan and review each day will be very important. Make sure

you keep a food diary. It is important that you plan each day in advance and

prepare meals/snacks where necessary. Each night you should fill in what you

actually ate compared to what you had planned. This way you will be able to

identify trends and identify where you may need to tweak your plan. Life will

inevitably get in the way sometimes.

See a sample diary entry of planned v actual on the next page . Use this as a

guideline for planning your daily nutrition plan. Also at the back of the book

you can find your 42 day nutrition diary. Make sure to use this each day as

review and planning are key to success.

Your 6 – Week Nutrition Bible 59

c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids

water = w

Plan

Actual Time Type Choice Quantity

Time Type Choice Quantity

Meal 1

Meal 1

7am C porridge bowl

7.10am C porridge bowl

P seeds spoon

P Seeds spoon

V/M

V/M

EFA seeds spoon

EFA Seeds spoon

W glass 1

W Glass 1

Meal 2

Meal 2

10am C oatcakes 2

10.25am C Apple 1

P PN Butter 2 spoons

P Nuts 5

V/M

V/M

EFA PN Butter 2 spoons

EFA Nuts 5

W glass 1

W None

Meal 3

Meal 3

1pm C couscous 1/4 plate

1.30pm C rye bread 2

P avocado/tuna

P tuna 1 tin

V/M mixed salad

V/M various salad

EFA avocado 1

EFA none

W glass 2

W glass 1

Meal 4

Meal 4

4pm C banana 1

4.05pm C grapes 10

P hazelnuts 15

P hazelnuts 10

V/M

V/M carrot 1

EFA nuts 15

EFA hazelnuts 10

W glass 1

W glass 2

Meal 5

Meal 5

7pm C

7.30pm C

P salmon

P salmon

V/M peas, carrots

V/M peas, carrots

EFA salmon

EFA salmon

W glass 2

W glass 1


I will now elaborate on your carbohydrate cutting program mentioned in

Chapter 3. The plan below is for this 6 week period only in order to accelerate

results. It is not a lifestyle plan. What is important is that you follow the

programme exactly for maximum results. If you are familiar with carbohydrate

cutting and feel mentally strong enough, then I would advise you to follow the

last 2 weeks of the plan throughout the 6 weeks. Remember when you start

cutting back the carbohydrates, you may have less energy, less concentration

and focus and less motivated and positive.

See diagram below :

meal 1 meal 2 meal 3 meal 4 meal 5

Week1 yes yes yes yes No Carb

yes yes yes yes Yes Protein

Week2 yes yes yes yes No Carb


Week3 yes yes yes no No Carb


Week 4 yes yes yes no No Carb


Week 5 yes no no no No Carb


week 6 yes no no no No Carb


For weeks 1 & 2, eat a portion of carbohydrates with each meal up to and

including your mid-afternoon meal. That means no carbohydrates in your

evening meal. You will just have protein, vegetables and salad sources.

For weeks 3&4 don’t have any carbohydrates after lunch time. Include

carbohydrates first thing in the morning with your breakfast, mid-morning and

lunch. Don’t have any carbohydrates for mid evening and dinner. Just have

proteins, vegetables and salad sources.

For the last two weeks, weeks 5&6, don’t have any carbohydrates except with

your first meal. It is very important that when you reach weeks 5&6 that your

carbohydrate choice will sustain energy for a number of hours. I would

recommend porridge as your first meal.

This is a gradual phased in approach to carbohydrate cutting and is highly

effective and safe by allowing your body to adapt.

Your 6 – Week Nutrition Bible 61

Remember the important equation for results :

Exercise Stimulation through High Intensity Exercise

+

'utrient Balanced, portion Controlled 'utrition

=

Incredible Results

You have now been educated in nutritional strategies and the importance of

each nutrient. You have been given a structured nutrition plan and sample

recipes(see back of book). Your carbohydrate-cutting program has been

outlined. Now piece the information together and create your individualized

program based on your own lifestyle and needs. I have even included a

nutrition diary at the back of the book. What matters now is the most important

factor – follow the programme exactly. It works! Your Cover Model Body

Awaits.


SECTION 4

Sleep

1. Recover Or the Dream Is Over

In the previous three sections you have learned about the importance of daily

mental training, physical training and also the key role a balanced nutrition

programme plays in recovery. However these are only 3 of the 4 necessary

pieces of the jigsaw in achieving your Cover Model Body. Most people are

unaware of the importance of the 4th piece which is quality sleep.

Your sleeping hours are the most crucial hours of your day in achieving your

desired results. If you don’t achieve high-quality and the required quantity of

sleep, your recovery will be slow which will effect your results. Mental training

creates that positive mental environment where you believe you are going to

achieve. Physical training breaks down the muscle fibers, and nutrition feeds the

body with key nutrients to recover. Sleep allows your body the chance to

recover and use nutrients to recover and repair those microfiber tears.

Sleep is the only time of the day that you are totally inactive, the only time your

body is totally at rest and recuperating. However just getting sleep is not

enough. Your sleep must be of sufficient quality. Too much focus is placed on

the quantity of sleep when it is the quality that matters most. Throughout this

book you have read about the importance of quality over quantity in all aspects.

I believe that too much sleep is actually worse for you than too little. I have

found personally and with clients that getting 6 hours of quality sleep is

adequate. I believe people are getting too much sleep and this has adverse

effects. In the next chapter, I will reveal my key strategies for achieving high-

quality sleep. Most people sleep anywhere from 8 to 12 hours per night, yet

remain tired and lethargic throughout the day. What this highlights is that these

people are getting low-quality sleep. So, if you are one of those people who

always feels tired despite getting 8 to 12 hour sleep you must address the quality

of your sleep.

It is a myth that you can catch up on your sleep. This is impossible and when it

is gone it is gone. Everyone has a sleeping rhythm known as circadian rhythm.

I will explain this more in the next chapter but erratic and irregular quantities of

sleep added to irregular waking and bed times will leave you in a cycle of

feeling permanently tired and lethargic. Shift work has a major impact on

65

sleeping patterns but can be counteracted with careful planning and structuring

of your day. All obstacles can be overcome. Each day you have a starting

point and an endpoint. Structure your routine from your waking time, whether

it is 12pm, 5pm or 6 am and stick to the guidelines outlined in section 3. Your

pre sleep activities determine the quality of your sleep. Read more about this in

the next chapter.

In summary, for maximum results you need to get high quality sleep. Sleep is

critical for recovery and an important part of the four-piece jigsaw of mental

training, physical training ,balanced nutrition and good quality sleep.


2. How to Sleep Like A Baby

In the previous chapter we stressed the importance of sleep and in particular

high quality sleep. This chapter will deal with the how in achieving high

quality sleep. Tell me are you always tired and lethargic despite 8-12 hours

sleep each night? I will now reveal strategies which implemented will

transform your sleep, energy and results.

Firstly we will deal with association. You need to associate your bedroom with

sleep and sex only. If you watch TV in the bedroom, or work in the bedroom

your mind associates the bedroom with these activities. You must destroy these

associations. You need to create positive associations as mentally you will

trigger certain expectations when you enter the bedroom. When you enter the

bedroom, you want your mind to think “this is the time to go to sleep, time to

rest, time to relax” You need to be able to wind down your body and mind so

that you go to bed in a very relaxed and peaceful state.

You must create a bat cave. We naturally react to light and darkness. When

dark you feel sleepy and with light you feel more alive and awake. Just look at

the effect of weather conditions on people’s energies. This is why in

summertime we get up earlier without any problem and feel awake at 10pm

when still bright. In the winter, when dark, people feel sleepy, lethargic and

find it difficult to get up in the mornings, and get tired earlier in the evening.

Can you relate to this? To create your bat cave make sure your room is pitch

dark, ideally have blackout curtains and turn off all lights in the house.

It is also important to wear comfortable bed clothes, not too heavy, not too

light, whatever is comfortable. The objective is creating a environment which is

relaxing, peaceful and comfortable for you.

Don’t have any LCD displays in your room. This means no tvs on standby, no

electric alarm clocks, clock radios and definitely no mobile phone. Even if on

standby such items will transmit radiation into your sleeping environment

preventing your mind shutting down. Use a battery alarm clock. Make sure all

electrical items are plugged out so there will be no radiation or electricity

around keeping you mentally awake.

67

Above we discussed tips for created a peaceful and suitable environment within

the bedroom and creating a proper sleeping environment. Now we must focus

on your pre-sleep activities which ultimately determine the quality of your

sleep. If you have been watching TV, surfing the net, exercising, finishing

projects for work, using your laptop, studying, drinking coffee or any such

activities before bed you will not get quality sleep. It is imperative that you shut

down and relax your brain before sleep. Otherwise you will be mentally still

alert, even though physically shattered and sleepy. You must take time before

bed to totally relax your mind and leave the day behind you. For a minimum of

30 minutes before bed avoid TVs, computers, work, exercise or anything

stimulating. Although used for relaxation, watching TV stimulates your brain

due to the rays being transmitted. The same applies to computers, mobile

phones and any electrical device. You may fall asleep watching TV but

mentally you are still awake.

For 30 minutes before bed choose one of the following :

• Have a bath or shower

• Listen to soothing, calm music

• Meditate or do some stretching, yoga or pilates

• Read fiction or non work related material

• Relaxation or breathing techniques

Even by spending 10 minutes before bed enjoying such activities you will

notice a huge difference in the quality of your sleep as you will then go to bed

in a relaxed mental and physical state.

Have you heard of circadian rhythm? This is vitally important. Circadian

rhythm is an internal natural sleeping rhythm that everyone has. This plays a

big role in how alive and rested you will feel every day. Bad sleeping patterns

i.e. irregular waking and bedtime hours and erratic hours of sleep, have a big

impact on how you feel. If you don’t follow a sleeping pattern your natural

circadian rhythm will be out of kilter and you will constantly feel tired and

lethargic.

Routine is very important. The number of hours of sleep that you get each night

must be consistent. If you need 8 hours of sleep, then have 8-hours of sleep

each night. I sleep 6 hour maximum per night. I routinely go to bed at half

eleven and get up at half five. On weekends, I might go to bed at half one, but


next morning I’ll still wake up at half-seven the latest. I always maintain a

consistent block of 6 hours of sleep. This is my body’s routine now. By

following a routine you create a rhythm that your body will follow and once you

follow it you will experience optimum alertness and freshness each day. You

must sleep the same number of hours regardless of waking or bedtime. Many

take 8, 10, or even 12 hours or more sleep at weekends. One’s social life tends

to determine the waking and bedtime. Also alcohol is a factor that will

adversely effect quality of sleep. This totally throws out your rhythm. I am not

saying to avoid a social life but for the majority of the week follow a set rhythm

and at weekends stick to the same number of hours sleep regardless of bedtime.

This will make a dramatic difference to your alertness, productivity and most

importantly your recovery, performance. Ultimately this final piece of the

jigsaw determines results.

Alcohol sabotages quality sleep. If you drink alcohol your mind does not rest

despite physically appearing asleep. Alcohol prevents you reaching the rapid

eye movement phase of sleep – the deepest and most critical for recovery. Your

sleeping pattern goes in cycles while asleep from light sleep, to medium sleep,

to deep sleep. It is very important that you experience a number of periods of

deep sleep during your sleeping cycle in order to wake up rejuvenated and

refreshed and to allow your body to repair. With alcohol in your system you are

limiting your results. So for the duration of this 6 week challenge I would

strongly recommend and advise you to eliminate alcohol completely. Success

means sacrifice.

Stress has become a common feature of modern life and is another reason why

the pre sleep relax and unwind session is crucial. Regardless of what is going

on in your life, no matter how stressful things are, you need to shut down. If

ging to bed focused on stressful situations and full of worry you will guarantee

poor sleep. Do your best to control your stress levels. However I appreciate

this is easier said than done. If stressed take time out each night for an activity

you love and that you find relaxing.

Here is my personal strategy for achieving a relaxed, peaceful and positive state

ensuring pleasant dreams. Each night before bed I do the following :

• read my goals

• read my why list

• read my statement of gratitude

How to Sleep Like a Baby 69

• do some visualisation

• and read some personal development or inspiring material which reflect

my dreams and goals

By using this strategy I fall asleep relaxed and in a positive state. Your dreams

will tend to incorporate whatever was foremost on your mind just prior to sleep.

Hence the reason for the dreams you have when stressed and worried. By

following my strategy your goals will come to life in your dreams and this will

create more belief in your subconscious with regarding your goal. With my

strategy you will live your future through your dreams. This will reinforce your

belief that achieving your goals is only a matter of taking consistent action and

time. Does this make sense to you?

So in summary if you want to sleep like a baby getting high-quality sleep and

surviving on 6-hour sleep like I do :

• Create association of bedroom with sleep and sex only

• Create a bat cave

• Wear comfortable loose fitting clothes

• Cut off all electrical circuits in your room

• Choose relaxing pre sleep activities

• Avoid alcohol before bed

• Leave stress and worry for tomorrow before you sleep

• Create positive feelings by reading your goals, whys, statement of

gratitude, visualisation and reading inspiring material

By following what I have outlined above you will see a dramatic difference in

your sleeping patterns and experience the knock on effect during each day. You

will feel invigorated and rejuvenated and you will have completed the final

piece of the 4 piece jigsaw for achieving maximum results. Within 6 weeks you

will have achieved your Cover Model Body – Enjoy.


6 WEEKS

TO A

COVER MODEL BODY

TOOLBOX

6 Weeks to a Cover Model Body Training Diary

6 Weeks to a Cover Model Body Nutrition Diary

Resistance Training Manual

Cardiovascular Training Manual

Flexibility Manual

Day 1 of 42

Day :

Date:

Time :

Mode of exercise chosen

:

Planned

Actual

recovery

High

Intensity

Recovery

High

Intensity

Interval # 1

Interval # 2

Interval # 3

Interval # 4

Interval # 5

Interval # 6

Interval # 7

Interval # 8

Interval # 9

Interval #10

Circuit #1 Circuit #2 Circuit #3 Circuit #4 Circuit # 5

Boxing

Kicking

Skip/Sprint/Sq Jumps

Medicine Ball Throws

Circuit #6 Circuit #7

Notes :

Day 2 of 42

Day :

Date:

Time :

Actual

Planned Circuit 1 Circuit 2 Circuit 3

Exercise Wgt/Reps Wgt/Reps Wgt/Reps Wgt/Reps

Exercise # 1

Exercise # 2

Exercise # 3

Exercise # 4

Exercise # 5

Exercise # 6

Exercise # 7

Exercise # 8

Exercise # 9

Exercise #

10

Notes :

Day 3 of 42

Day :

Date:

Time :


:

planned

Actual

recovery

High

Intensity

Recovery

High

Intensity

Interval # 1

Interval # 2

Interval # 3

Interval # 4

Interval # 5

Interval # 6

Interval # 7

Interval # 8

Interval # 9

Interval #10


Boxing

Kicking




Notes :

Day 4 of 42

Day :

Date:

Time :

Actual



Exercise # 1

Exercise # 2

Exercise # 3

Exercise # 4

Exercise # 5

Exercise # 6

Exercise # 7

Exercise # 8

Exercise # 9

Exercise #

10

Notes :

Day 5 of 42

Day :

Date:

Time :

Mode of exercise chosen:

planned

Actual

recovery

High

Intensity

Recovery

High

Intensity

Interval # 1

Interval # 2

Interval # 3

Interval # 4

Interval # 5

Interval # 6

Interval # 7

Interval # 8

Interval # 9

Interval #10


Boxing

Kicking




Notes :

Day 6 of 42

Day :

Date:

Time :

Actual



Exercise # 1

Exercise # 2

Exercise # 3

Exercise # 4

Exercise # 5

Exercise # 6

Exercise # 7

Exercise # 8

Exercise # 9

Exercise #

10

NOTES :

Day 8 of 42

Day :

Date:

Time :


:

planned

Actual

recovery

High

Intensity

Recovery

High

Intensity

Interval # 1

Interval # 2

Interval # 3

Interval # 4

Interval # 5

Interval # 6

Interval # 7

Interval # 8

Interval # 9

Interval #10


Boxing

Kicking




Notes :

Day 9 of 42

Day :

Date:

Time :

Actual



Exercise # 1

Exercise # 2

Exercise # 3

Exercise # 4

Exercise # 5

Exercise # 6

Exercise # 7

Exercise # 8

Exercise # 9

Exercise #

10

NOTES :

Day 10 of 42

Day :

Date:

Time :


:

planned

Actual

recovery

High

Intensity

Recovery

High

Intensity

Interval # 1

Interval # 2

Interval # 3

Interval # 4

Interval # 5

Interval # 6

Interval # 7

Interval # 8

Interval # 9

Interval #10


Boxing

Kicking




Notes :

Day 11 of

42

Day :

Date:

Time :

Actual



Exercise # 1

Exercise # 2

Exercise # 3

Exercise # 4

Exercise # 5

Exercise # 6

Exercise # 7

Exercise # 8

Exercise # 9

Exercise #

10

Notes :

Day 12 of 42

Day :

Date:

Time :


:

planned

Actual

recovery

High

Intensity

Recovery

High

Intensity

Interval # 1

Interval # 2

Interval # 3

Interval # 4

Interval # 5

Interval # 6

Interval # 7

Interval # 8

Interval # 9

Interval #10


Boxing

Kicking




Notes :

Day 13 of

42

Day :

Date:

Time :

Actual



Exercise # 1

Exercise # 2

Exercise # 3

Exercise # 4

Exercise # 5

Exercise # 6

Exercise # 7

Exercise # 8

Exercise # 9

Exercise #

10

Notes :

Day 15 of 42

Day :

Date:

Time :


:

planned

Actual

recovery

High

Intensity

Recovery

High

Intensity

Interval # 1

Interval # 2

Interval # 3

Interval # 4

Interval # 5

Interval # 6

Interval # 7

Interval # 8

Interval # 9

Interval #10


Boxing

Kicking




Notes :

Day 16 of

42

Day :

Date:

Time :

Actual



Exercise # 1

Exercise # 2

Exercise # 3

Exercise # 4

Exercise # 5

Exercise # 6

Exercise # 7

Exercise # 8

Exercise # 9

Exercise #

10

Notes :

Day 17 of 42

Day :

Date:

Time :


:

planned

Actual

recovery

High

Intensity

Recovery

High

Intensity

Interval # 1

Interval # 2

Interval # 3

Interval # 4

Interval # 5

Interval # 6

Interval # 7

Interval # 8

Interval # 9

Interval #10


Boxing

Kicking




Notes :

Day 18 of

42

Day :

Date:

Time :

Actual



Exercise # 1

Exercise # 2

Exercise # 3

Exercise # 4

Exercise # 5

Exercise # 6

Exercise # 7

Exercise # 8

Exercise # 9

Exercise #

10

Notes :

Day 19 of 42

Day :

Date:

Time :


:

planned

Actual

recovery

High

Intensity

Recovery

High

Intensity

Interval # 1

Interval # 2

Interval # 3

Interval # 4

Interval # 5

Interval # 6

Interval # 7

Interval # 8

Interval # 9

Interval #10


Boxing

Kicking




Notes :

Day 20 of

42

Day :

Date:

Time :

Actual



Exercise # 1

Exercise # 2

Exercise # 3

Exercise # 4

Exercise # 5

Exercise # 6

Exercise # 7

Exercise # 8

Exercise # 9

Exercise #

10

Notes :

Day 22 of 42

Day :

Date:

Time :


:

planned

Actual

recovery

High

Intensity

Recovery

High

Intensity

Interval # 1

Interval # 2

Interval # 3

Interval # 4

Interval # 5

Interval # 6

Interval # 7

Interval # 8

Interval # 9

Interval #10


Boxing

Kicking




Notes :

Day 23 of

42

Day :

Date:

Time :

Actual



Exercise # 1

Exercise # 2

Exercise # 3

Exercise # 4

Exercise # 5

Exercise # 6

Exercise # 7

Exercise # 8

Exercise # 9

Exercise #

10

Notes :

Day 24 of 42

Day :

Date:

Time :


:

planned

Actual

recovery

High

Intensity

Recovery

High

Intensity

Interval # 1

Interval # 2

Interval # 3

Interval # 4

Interval # 5

Interval # 6

Interval # 7

Interval # 8

Interval # 9

Interval #10


Boxing

Kicking




Notes :

Day 25 of

42

Day :

Date:

Time :

Actual



Exercise # 1

Exercise # 2

Exercise # 3

Exercise # 4

Exercise # 5

Exercise # 6

Exercise # 7

Exercise # 8

Exercise # 9

Exercise #

10

Notes :

Day 26 of 42

Day :

Date:

Time :


:

planned

Actual

recovery

High

Intensity

Recovery

High

Intensity

Interval # 1

Interval # 2

Interval # 3

Interval # 4

Interval # 5

Interval # 6

Interval # 7

Interval # 8

Interval # 9

Interval #10


Boxing

Kicking




Notes :

Day 27 of

42

Day :

Date:

Time :

Actual



Exercise # 1

Exercise # 2

Exercise # 3

Exercise # 4

Exercise # 5

Exercise # 6

Exercise # 7

Exercise # 8

Exercise # 9

Exercise #

10

Notes :

Day 29 of 42

Day :

Date:

Time :


:

planned

Actual

recovery

High

Intensity

Recovery

High

Intensity

Interval # 1

Interval # 2

Interval # 3

Interval # 4

Interval # 5

Interval # 6

Interval # 7

Interval # 8

Interval # 9

Interval #10


Boxing

Kicking




Notes :

Day 30 of

42

Day :

Date:

Time :

Actual



Exercise # 1

Exercise # 2

Exercise # 3

Exercise # 4

Exercise # 5

Exercise # 6

Exercise # 7

Exercise # 8

Exercise # 9

Exercise #

10

Notes :

Day 31 of 42

Day :

Date:

Time :


:

planned

Actual

recovery

High

Intensity

Recovery

High

Intensity

Interval # 1

Interval # 2

Interval # 3

Interval # 4

Interval # 5

Interval # 6

Interval # 7

Interval # 8

Interval # 9

Interval #10


Boxing

Kicking




Notes :

Day 32 of

42

Day :

Date:

Time :

Actual



Exercise # 1

Exercise # 2

Exercise # 3

Exercise # 4

Exercise # 5

Exercise # 6

Exercise # 7

Exercise # 8

Exercise # 9

Exercise #

10

Notes :

Day 33 of 42

Day :

Date:

Time :


:

planned

Actual

recovery

High

Intensity

Recovery

High

Intensity

Interval # 1

Interval # 2

Interval # 3

Interval # 4

Interval # 5

Interval # 6

Interval # 7

Interval # 8

Interval # 9

Interval #10


Boxing

Kicking




Notes :

Day 34 of

42

Day :

Date:

Time :

Actual



Exercise # 1

Exercise # 2

Exercise # 3

Exercise # 4

Exercise # 5

Exercise # 6

Exercise # 7

Exercise # 8

Exercise # 9

Exercise #

10

Notes :

Day 36 of 42

Day :

Date:

Time :


:

planned

Actual

recovery

High

Intensity

Recovery

High

Intensity

Interval # 1

Interval # 2

Interval # 3

Interval # 4

Interval # 5

Interval # 6

Interval # 7

Interval # 8

Interval # 9

Interval #10


Boxing

Kicking




Notes :

Day 37 of

42

Day :

Date:

Time :

Actual



Exercise # 1

Exercise # 2

Exercise # 3

Exercise # 4

Exercise # 5

Exercise # 6

Exercise # 7

Exercise # 8

Exercise # 9

Exercise #

10

Notes :

Day 38 of 42

Day :

Date:

Time :


:

planned

Actual

recovery

High

Intensity

Recovery

High

Intensity

Interval # 1

Interval # 2

Interval # 3

Interval # 4

Interval # 5

Interval # 6

Interval # 7

Interval # 8

Interval # 9

Interval #10


Boxing

Kicking




Notes :

Day 39 of

42

Day :

Date:

Time :

Actual



Exercise # 1

Exercise # 2

Exercise # 3

Exercise # 4

Exercise # 5

Exercise # 6

Exercise # 7

Exercise # 8

Exercise # 9

Exercise #

10

Notes :

Day 40 of 42

Day :

Date:

Time :


:

planned

Actual

recovery

High

Intensity

Recovery

High

Intensity

Interval # 1

Interval # 2

Interval # 3

Interval # 4

Interval # 5

Interval # 6

Interval # 7

Interval # 8

Interval # 9

Interval #10


Boxing

Kicking




Notes :

Day 41 of

42

Day :

Date:

Time :

Actual



Exercise # 1

Exercise # 2

Exercise # 3

Exercise # 4

Exercise # 5

Exercise # 6

Exercise # 7

Exercise # 8

Exercise # 9

Exercise #

10

Notes :

Day 1 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 2 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 3 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 4 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 5 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 6 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 7 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 8 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 9 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 10 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 11 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 12 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 13 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 14 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 15 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 16 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 17 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 18 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 19 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 20 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 21 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 22 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 23 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 24 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 25 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 26 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 27 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 28 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 29 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 30 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 31 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 32 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 33 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 34 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 35 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 36 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 37 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 38 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 39 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 40 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 41 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

Day 42 of 42


water = w

Plan



Meal 1

Meal 1

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 2

Meal 2

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 3

Meal 3

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 4

Meal 4

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Meal 5

Meal 5

C

C

P

P

V/M

V/M

EFA

EFA

W

W

Notes :

CHEST EXERCISES

FLAT DB PRESS

START POINT END POINT

EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS

Areas of Body Worked : Middle of Chest, Back of upper arm, Front of

shoulders

Muscles Worked : Pectoralis Major, Pectoralis Minor, Triceps, Anterior

Deltoids

Instructions : Lying on a flat bench, head on bench, feet flat on

ground( or on bench if want to support the back more), taking overhand grip of

dumbbells, start with arms fully extended over chest and DB heads touching.

Slowly lower down in a controlled arc motion until there is a bend at the


elbows of 90 degrees or less and DBs touch off your shoulders. At this point

elbows should be slightly below Level of shoulders. Hold for a second, then

push dumbbells straight back up and in together at the top in a triangular

movement. Keep DBs over chest at all times.

INCLINE DB PRESS



Areas of Body Worked : Upper Chest, Back of upper arm, Front of shoulders


Deltoids

Instructions : Lying on an incline bench, head on bench, feet flat on

ground, overhand grip of dumbbells, start with arms fully extended over chest


and DB heads touching. Slowly lower down in an arc motion until there is a

bend at the elbows of 90 degrees and DBs touching shoulders. At this point

elbows should be slightly below Level of shoulders. Hold for a second, then

push dumbbells straight back up and in together at the top in a triangular

movement. Keep DBs over upper chest at all times. Keep movement

controlled.

FLAT BENCHPRESS




shoulders


Deltoids

Instructions : Lying flat on bench, make sure that head is on bench

and that feet are flat on ground(or on bench for extra back support). Before

starting place arms in position of 90 degree bend at the elbows with elbows

wide and chest opened out and grip the bar this wide apart. Take an overhand

grip of the bar. Slowly bring bar down to mid chest breathing in, at this point,

elbow joint should be at 90 degrees or less. Hold for a second, then extend


arms up breathing out on exertion. Keep bar over chest and elbows wide at all

times.

INCLINE BENCHPRESS



Areas of Body Worked : Upper Chest, Back of upper arm, Front of shoulders.


Deltoids

Instructions : Lying on an incline bench, make sure that head is on

bench and that feet are flat on ground. Place arms in position of 90 degree

bend at the elbows with elbows wide and chest opened out and grip the bar

this wide apart. Take an overhand grip of the bar. Slowly bring bar down to mid

chest breathing in, at this point, elbow joint should be at right angle. Hold for a

second, then extend arms up breathing out on exertion. Keep bar over upper

chest all times.


PRESS UPS



Area of Body Worked : Middle of chest, back of upper arm, front of

shoulders

Muscles Worked : Pectoralis Major Pectoralis Minor, Triceps, Anterior

Deltoids

Instructions : Go down on all fours with arms shoulder width apart.

Raise up the lower part of your Legs and cross them in the air. Contract your

tummy and keep your back straight. Now lower your body towards the ground

by bending your elbows to 90 degrees. Now push up to full extension again by

using your arms and not your body. Repeat. Breathe in on the way down and

breathe out on the way up. Do exercise in a slow and controlled manner. If

this seems too difficult then go back to all fours or to make it harder do full

Length press ups(NB V Advanced)


CHEST PRESS




shoulders

Muscles Worked : Pectoralis Major Pectoralis Minor, Triceps, Anterior

Deltoids.

Instructions : Sit, back against bench, take grip of upper handles

making sure that arms are parallel to ground(adjust seat if needed) - palms

facing away from body and slowly push outwards, breathing out on exertion,

fully extending arms. Hold for a second, then slowly return to starting position

with weight slightly off weight’s stack and upper arms are slightly beyond the

line of the shoulders. Keep back firmly against bench and upper arms parallel

to the ground at all times. Repeat.


BACK EXERCISES

WIDE GRIP PULLDOWN



Areas of Body Worked : Back, Biceps, Forearm, Rotator Cuff, back of

Shoulders

Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Flexors, Teres

Major, Teres Minor, Infraspinatus, Posterior Deltoids

Instructions : Sit in so that pads are on your knees and your knees are

bent at 90 degrees and feet flat on floor. Grip the bar, palms forward, so that

elbows are bent at 90 degrees when in contracted position. Place the thumbs

over the bar to take the wrists out of the exercise. Start with arms fully

stretched. Contract your core and keep spine straight and have a slight lean

back. Slowly pull the bar down to touch the upper chest, breathing out as you

do so. Hold for a second before slowly returning the bar to starting position by

fully stretching out the arms. Maintain strict control over the bar at all times.


REVERSE GRIP PULLDOWN



Areas of Body Worked : Back, Biceps, Forearm, Rotator Cuff, Shoulders

Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Flexors,

Infraspinatus, Deltoids

Instructions : Sit in so that pads are on your knees and your

knees are bent at 90 degrees and feet flat on floor. Take a narrow grip of the

bar, palms facing towards you. Contract your core and keep spine straight and

have a slight lean back. Now slowly pull the bar down to upper chest keeping

the elbows close to your side and squeezing your shoulder blades. Hold for a

second before returning slowly to full extension. Breathe out on exertion as

you pull the bar down and breathe in as you return to starting position.


PARALLEL PALMS GRIP PULLDOWN



Areas of Body Worked : Back, Biceps, Forearm, Rotator Cuff, Shoulders

Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Flexors,

Infraspinatus, Deltoids

Instructions : Sit in so that pads are on your knees and your

knees are bent at 90 degrees and feet flat on floor. Grip attachment with

palms of hands facing each other. Contract your core and keep spine straight

and have a slight lean back. Now slowly pull the bar down to upper chest

keeping the elbows close to your side and squeezing your shoulder blades.

Hold for a second before returning slowly to full extension. Breathe out on

exertion as you pull the bar down and breathe in as you return to starting

position.


PARALLEL GRIP CHINS



Areas of Body Worked : Middle back, Front of arms, forearms, Flexor muscles,

Shoulders

Muscles Worked : Lattisimus Dorsi, Trapezius, Brachii, Brachioradialis

and flexor muscles, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids

Instructions : Grip the bars with palms facing each other and

about 1 foot apart. Start in the hanging position. Pull yourself up using the

back and arms until you are above the bars and arms fully contracted. After a

momentary pause slowly lower back down again to a full stretch. Keep the

spine straight at all times. Breath out as you pull up and in as you lower.


WIDE GRIP CHIN UPS



Areas of Body Worked: Back, Front of arms, Forearms, Flexor

Muscles,Shoulders

Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Brachioradialis

and flexor muscles, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids

Instructions : Grip bar with palms forward, so that elbows

are bent at 90 degrees when you are at the top of the movement. Start in the

hanging position. Pull yourself up using the back and arms until the bar

touches the chest and your chin has cleared the bar. After a momentary pause

slowly lower back down again to a full stretch. Keep the spine straight at all

times. Breath out as you pull up and in as you lower.


REVERSE GRIP CHIN UPS



Areas of Body Worked : Back, Front of arms, Forearms, Flexor muscles,

shoulders

Muscles Worked : Latissimus Dorsi, Trapezius, Brachii, Brachioradialis

and Flexor muscles, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids

Instructions : Grip the bar narrowly, a few inches apart, with

palms facing towards you. Start in the hanging position. Pull yourself up using

the back and the arms until the bar hits the chest and your chin has cleared the

bar. Slowly lower to starting position. Keep spine straight at all times. Breath

out as you pull up and in as you lower down


ASSISTED WIDE CHIN UPS



Areas of Body Worked : Back, Front of Arms, Forearms, Flexor muscles,

Shoulders


and flexor muscles, Teres Major, Teres Minor, Infraspinatus, Posterior

Deltoids.

Instructions : Select a weight, which allows you enough help to

perform the movement. Stand on the platform. Take a wide grip of the bar so

that elbows are bent at 90 degrees when at the top of the movement. Have

palms facing away from body. Starting off with arms fully extended, pull

upwards and bend elbows until chin reaches Level of handle bars. Now slowly

lower to starting position. Maintain a straight back throughout the movement.

Breathe out on exertion and in on relaxation.


ASSISTED REVERSE GRIP CHINS



Areas of Body Worked : Back, Biceps, Forearms, Rotator Cuff and back of

Shoulders.

Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Flexor muscles,

brachioradialis, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids.

Instructions : Select a weight, which allows you enough help to perform the

movement. Stand on the platform. Take a narrow underhanded grip of the bar

with palms facing body. Starting off with arms fully extended, bend elbows and

pull body up until chin reaches Level of handle bars. Now slowly return to

starting position. Maintain a straight back throughout the movement. Breathe

out on exertion and in on relaxation.


PARALLEL GRIP CHINS ASSISTED



Areas of Body Worked : Back, Biceps, Forearms, Rotator Cuff and back of

Shoulders.

Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Flexor muscles,

brachioradialis, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids.

Instructions : Select a weight, which allows you enough help to perform the

movement. Stand on the platform. Take a grip of the bars with palms facing

each other. Starting off with arms fully extended, bend elbows and pull body

up until chin reaches Level of handle bars. Now slowly return to starting

position. Maintain a straight back throughout the movement. Breathe out on

exertion and in on relaxation.


HORIZONTAL CHIN UPS



Areas of Body Worked : Back, Front of Arms, Forearms, Flexor muscles,

Shoulders


and flexor muscles, Teres Major, Teres Minor, Infraspinatus, Posterior

Deltoids.

Instructions : Place a barbell on a rack a few feet above the ground

just high enough to allow you to hang down from it horizontally without your

back touching the ground. Grip the barbell so that when you are in the top

position your elbows will be bent at 90 degrees. Start in the hanging position.

Here your arms should be fully extended and lats and arms fully extended.

Only point of contact with ground should be feet. From here pull yourself up

to the bar until you touch it with your chest. Here contract your back muscles


and after momentary pause slowly lower back down to stretched position.

Keep movements slow and controlled and breath out on exertion.

VERTICAL ROW



Areas of Body Worked : Middle and upper back, back of shoulders, front of

arms

Muscles Worked : Rhomboids, Trapezius, Lattisimus Dorsi, Posterior

Deltoid, Biceps

Instructions : Sit into machine with chest pressed against

pad. Keep feet flat on the floor and knees bent at 90 degrees. Grip the

handles(vary depending on the types of grips) and start with a fully stretched

arm position and keep the core area contracted. Pull the handles towards

chest and squeeze shoulder blades together for the last part of the movement

and slowly return to stretched starting position. Repeat. Breath out as you

pull and in as you return to start.


SEATED ROW



Areas of Body Worked : Back, Front of Upper Arm,

Muscles Worked : Latissimus Dorsi, Rhomboids, Posterior Deltoids

Instructions : Sit at machine, spine straight, core contracted and

knees slightly bent. With arms extended, grip the handle and start in stretched

position with weight stack not touching down. From here pull the handle right

into stomach. Hold for a second in this position, squeeze shoulder blades

together and slowly extend arms again. Breathe out as you pull handle in and

breathe in as you extend arms. Make sure to keep the torso area in same

position throughout.


BENT OVER DB ROW



Areas of Body Worked : Back, Front of Arms, Forearms, Shoulders

Muscles Worked : Rhomboids, Latissimus Dorsi, Trapezius, Biceps,

Deltoids

Instructions : Place foot on bench and place chest on thigh.

Slightly bend supporting Leg. Leave arms hang with knuckles forward holding

DB. Pull DBs up so that elbows bend to 90 degrees at the top of the movement.

Concentrate on pulling with the back and the upper arm. Squeeze the

shoulder blades at the top of the movement and slowly lower to starting point.

Keep body steady at all times. Only arms should move. Keep upper arm

parallel to ground at all times so there is a straight line from elbow to elbow.

Breath out as you pull up and in as you lower down.


PRONE DB ROW





Deltoids

Instructions : Sit on the edge of a bench with body resting on

Legs. Leave arms hang down under Legs holding DBs with knuckles facing

forward. Concentrating on keeping a straight line from elbow to elbow pull

DBs up to a 90-degree bend at the elbows so that the hands are near the chest.

Finish the movement by squeezing the shoulder blades together and slowly

lower again. Breath out as you pull upwards and in as you lower the weights.


BARBELL ROW



Areas of Body Worked : Back, Front of Upper Arm, Back of Shoulder and

Forearm

Muscles Worked : Latissimus Dorsi, Trapezius, Rhomboids, Biceps,

Brachioradialis, Flexors, Posterior Deltoids

Instructions : Stand with feet hip width apart and take an

overhand grip on the bar a little wider than shoulder width. Straighten your

Legs and stand upright, with the barbell resting on your thighs. Bend knees and

bring torso over thighs so that your torso and upper thighs are at a 90 degree

angle to each other. Allow the barbell to hang from your arms at full

extension, now pull the bar up to upper abs. Keep elbows out at all times.

Hold for a second and squeeze shoulders together. Slowly extend arms again.

Breathe in as you pull the bar in and out as you lower it. Keep back flat and

look forward throughout the whole movement.


REVERSE BARBELL ROW




Forearm




underhand grip on the bar hip distance apart. Straighten your Legs and stand

upright, with the barbell resting on your thighs. Sitting back bend knees and

bring torso over thighs with an angle between them of about 90 degrees. Keep

the core area contracted at all times and spine straight. Allow the barbell to

hang from your arms at full extension, now pull the bar up to upper abs. Keep

elbows tight to sides at all times. Hold for a second and squeeze shoulders

together. Slowly extend arms again. Breathe in as you pull the bar in and out as

you lower it. Keep back flat and look forward throughout the whole

movement.


SINGLE ARM ROW



Areas of Body Worked : Back, Arms, Shoulders, Rotator Cuff, Shoulders

Muscles Worked : Latissimus Dorsi, Biceps, Rhomboids, Infraspinatus,

Teres Major, Teres Minor, Deltoids

Instructions : Place right hand and right knee on a flat bench.

Place other Leg wide on the ground with knee slightly bent. Keep head looking

down and spine straight throughout the exercise. With DB in left hand, arm

extended, slowly row the DB up to ribs. Keep elbow tight by body the whole

time. Concentrate on raising the upper arm not the lower which just carries

the weight. Hold at the top for a second or two squeezing shoulder blade

before slowly returning to start position. Make sure you keep your body still

throughout except for arm you are using. Breathe out on exertion and in on

relaxation.


CABLE REVERSE ROW




Forearm




underhand grip on the handle hip distance apart. From here straighten your

Legs and stand upright, causing the weights stack to rise. Sitting back bend

knees and bring torso over thighs with an angle between them of about 90

degrees. Keep the core area contracted at all times and spine straight. Allow

the handle to hang from your arms at full extension, now pull the bar up to

upper abs. Keep elbows tight to sides at all times. Hold for a second and

squeeze shoulders together. Slowly extend arms again. Breathe in as you pull


the handle in and out as you lower it. Keep back flat and look forward

throughout the whole movement.

PRONE NARROW DB ROW





Deltoids

Instructions : Sit on the edge of a bench with body resting on

Legs. Leave arms hang down under Legs holding DBs with palms facing each

other. Pull DBs up until they touch your chest and make sure to keep tight to

side at all times. Finish the movement by squeezing the shoulder blades


together and slowly lower again. Breath out as you pull upwards and in as you

lower the weights.

BENT OVER DB NARROW ROW





Deltoids

Instructions : Place foot on bench and place chest on thigh.

Slightly bend supporting Leg. Leave arms hang holding DB with palms facing


each other. Pull DBs up so until you touch your chest and keep elbows tight to

sides at all times.tConcentrate on pulling with the back and the upper arm.

Squeeze the shoulder blades at the top of the movement and slowly lower to

starting point. Keep body steady at all times. Only arms should move. Breath

out as you pull up and in as you lower down.

LYING BB ROW



Areas of Body Worked : Back, Front of arms, Shoulders

Muscles Worked : Rhomboids, Trapezius, Latissimus Dorsi, Biceps,

Posterior Deltoid


Instructions : Lie on top of a flat bench face down so that

chest is at the top of the bench. Leave arms hang down holding the BB with

knuckles forward. Pull bar up to touch the bench at chest level and make sure

elbows are bent at 90 degrees, keeping elbows opened out wide so it is like a

straight line from elbow to elbow. Slowly lower down to full extension. Breath

out as you pull and in as you lower.


Leg Exercises

BARBELL SQUATS



The squat is without doubt the #1 Leg exercise for building mass, toning or

strength. It is an all rounder as 2/3 of your body is working. The core area is

the key to proper safe technique and ongoing progression of the squat.

Before you even start the exercise make sure you unrack the bar correctly or

you will have terrible pain in your neck and shoulders. Grab the bar wide and

slide body under bar placing bar on back below shoulder blades. Then keeping

shoulders and neck relaxed slowing slide bar up your back until it fits into the

natural shelf you have just below neck and across shoulder blades. It should

feel like it is fitting in and secure no matter how much weight is on the bar.

Now you are ready for the exercise.


Standing back from the rack take a stance about 1 and ½ feet apart. Make sure

toes are facing directly forward. It is important that you keep your toes in line

with your knees at all times as the knee joint is only a hinge joint so can only

move in 1 direction. As if you were going to do an abdominal exercise contract

the core area before starting the movement. This is critical as if this area is not

contracted your technique will be terrible, spine curved and likely lead to

injury, potentially serious.

So before you start you have a straight spine, feet 1 ½ foot apart, looking

straight ahead and core area tightly contracted. Now in a slow controlled

movement sit back and down, keeping heels on ground at all times, until your

backside is as close to the floor as possible. From this position push through

the heels and return to starting position. Pause and then start the next

repetition. Make sure to inhale on lowering phase and exhale as you push up

through your heels.

BB STEP SQUATS



Areas of Body Worked : Front of Thighs, Inner Thigh, Back of Thighs, Back

of Lower Leg, Backside.

Muscles Worked : Rectus Femoris, Vastus Intermedius, Vastus

Medialis, Vastus Lateralis, Adductors Magnus, Longus and Brevis, Biceps


Femoris, Semi-Membranosus, Semi-Tendonosus, Gastrocnemius, Soles,

Gluteus Maximus

Instructions : Standing grip BB as you would with your typical

squat., feet hip width apart, toes pointing forward. Keeping back straight and

looking straight ahead, slowly sit back bending knees and lower yourself down

onto the step intoa seated position with knees bent less than 90 degrees. Rest

temporarily on the step. From this seated position stand up again pushing

through the heels, contracting core area and keeping spine straight at all times.

Breathe out on exertion and in on relaxation. Make sure not to come off your

heels throughout the exercise. Raise your toes if it helps.


DB SQUATS








Gluteus Maximus

Instructions : Stand with arms down by sides gripping DBs, feet

hip width apart, toes pointing directly forward. Keeping back straight and

looking straight ahead, slowly bend knees and sit back lowering yourself down

until backside nearly hits the floor and knees bent less than 90 degrees. From

here pushing through the heels and contracting the core, return to starting.


Breathe out on exertion and in on relaxation. Make sure to stay on heels

throughout and raise toes if it helps.

DB STEP SQUATS








Gluteus Maximus

Instructions : Stand in front of a step, arms down by sides

gripping DBs, feet hip width apart, toes pointing directly forward. Keeping back


straight and looking straight ahead, slowly bend knees and lower yourself

down sitting back until you are fully seated. Pause for a moment and then

pushing through the heels and keeping the back straight stand up again

returning to standing position. Breathe out on exertion and in on relaxation.

FRONT BB SQUAT



Areas of Body Worked : Front of Thigh, Inner Thigh, Back of Thigh,

Backside, Back of Lower Leg


Medialis, Vastus Lateralis, Adductors Longus, Magnus and Brevis, Biceps

Femoris, Semi-Membranosus, Semi-Tendonosus, Gastrocnemius, Soles and

Gluteus Maximus.

Instructions : Begin by positioning the bar firmly across the top of

the shoulders and into the neck. The bar should be balanced with arms up

parallel to ground to keep it in place. Grip the bar so that hands are bent back

to chest and holding the bar. Lift the barbell out of the rack and step back from

the frame. Feet should be slightly wider than hip width apart and toes pointing

directly forward. Bend the knees and lower in a sitting motion until backside

close to the floor and knees bent less than 90 degrees. Make sure to keep

arms up high parallel to ground at all times. From here pushing through the


heels and contracting core area return to standing position again with Legs

straight. Keep back straight throughout the movement and keep looking

forward. Breathe out as you return to standing position and in as you squat

down.


ALTERNATE DB STEP UPS

FRAME 1 FRAME 2 FRAME 3

FRAME 4 FRAME 5


Areas of Body Worked : thighs, backside

Muscles Worked : Quadriceps, hamstrings, glutes


Instructions : Stand on front of bench with DBs in hand.

Place right leg on bench and pushing through the heel of that foot step up onto

the bench with Left foot and then lower with Left and then right to starting

position and repeat this time Leading with right Leg. Keep back straight at all

times by contracting the core and looking straight ahead.Breath out on

exertion.


ALTERNATE BB STEP UPS


FRAME 4 FRAME 5


Instructions : Stand on front of bench with BB across

shoulders as if going to do a squat. Place right leg on bench and pushing

through the heel of that foot step up onto the bench with Left foot and then

lower with Left and then right to starting position and repeat this time Leading


with right Leg. Keep back straight at all times by contracting the core and

looking straight ahead.Breath out on exertion.

DEADLIFT(BENT LEG)



Areas of Body Worked : Back of thigh, Lower Back, Backside, Front of Thighs

Muscles Worked : Hamstrings, Erector Spinae, Glutes, Quadriceps

Instructions: Grab the bar shoulder width apart with one

hand facing the opposite direction. Have a wide stance with toes facing

directly forwards. Keeping the abdominals and back tight sit back in a squat

like motion down as far as you can so your backside is close to the ground.

This angle should be less than 90 degrees. Keep the bar ahead of knees all the

time with arms outstretched. Don’t use the arms, Let the Legs do all the work.

Keep a slight Lean from the hips throughout the movement. From here make

sure to push through the heels and straighten back up to starting position

again and repeat. Breath in as you go down and out as you come up.


ALTERNATE DB LUNGES

POINT A POINT B POINT C

POINT D POINT E



of Lower Leg, Backside





Gluteus Maximus

Instructions : Stand with feet together and arms by side gripping

DBs. Take a forward lunge with one foot and place firmly on the ground. From

this position, bend the Leading Leg in a squat action until the thigh is parallel to

the floor and the knee of the back Leg is touching the ground. Driving up

through the heel of the front leg return to the starting position by Leaping

backwards. Repeat movement for other Leg and continue to alternate for

required number of repetitions. Ensure that you don’t lean into the exercise

and stand totally erect at all times with strong contracted core area, chest out

and shoulders back with spine straight. Breathe out on exertion and in on

relaxation.


ALTERNATE BB LUNGES

FRAME 1 FRAME 2

FRAME 3 FRAME 4







Gluteus Maximus

Instructions : Stand with feet together and arms gripping barbell

placed across shoulders as if about to do a squat. Take a forward lunge with

one foot and place firmly on the ground. From this position, bend the Leading

Leg in a squat action until the thigh is parallel to the floor and the knee of the

back Leg is close to touching the ground. Return to the starting position by

Leaping backwards. Do same for other Leg and continue to alternate for


required number of repetitions. Ensure that the front knee never goes

forward of the Leading foot. Breathe out on exertion and in on relaxation.

WALKING DB LUNGES

FRAME 1 FRAME 2

FRAME 3 FRAME 4








Gluteus Maximus

Instructions : Stand with feet together and arms by side gripping DBs.

Take a forward lunge with one foot and place firmly on the ground. Lunge

down until both knees are at 90 degrees and as you come up lunge forward

with the other Leg. Continue this until required number of repetitions is

completed. Ensure that knee stays behind toe at all times. Breath in as you

lower and out as you rise up.

WALKING BB LUNGES

FRAME 1 FRAME 2

FRAME 3 FRAME 4








Gluteus Maximus

Instructions : Stand with feet together and arms gripping BB placed

across shoulders as if about to do a squat. Take a forward lunge with one foot

and place firmly on the ground. Lunge down until both knees are at 90

degrees and as you come up lunge forward with the other Leg. Continue this

until required number of repetitions is completed. Ensure that knee stays

behind toe at all times. Breath in as you lower and out as you rise up.


DEADLIFT FROM GROUND


FRAME 4 FRAME 5


Areas of Body Worked : Back of thigh, Lower Back, Backside, Front of Thighs

Muscles Worked : Hamstrings, Erector Spinae, Glutes, Quadriceps


Instructions: With barbell on ground stand over it with

barbell close to shins. Lower down to grip the bar as if doing a Romanian

deadlift. Grip the barbell shoulder width apart with one hand facing the

opposite direction. Have about a 1 and ½ foot stance with toes facing directly

forwards. Contracting the core and pushing through the heels straighten up

until in full standing position. After momentary pause slowly lower barbell back

to ground again as if doing a Romanian deadlift. When barbell hits ground

straighten up fully before commencing the next repetition. Make sure you

don’t use the arms, let the Legs do all the work. Breath in as you go down and

out as you come up.

DEADLIFT(ROMANIAN)

START POINT MID POINT END

POINT


Areas of Body Worked : Back of thigh, Lower Back, Backside

Muscles Worked : Hamstrings, Erector Spinae, Glutes,

Instructions: Grab the bar shoulder width apart with one

hand facing the opposite direction. Have a wide stance with toes facing

directly forwards. Keeping the abdominals and back tight sit back in squat like

motion just about 30 degrees or so. Stop bending knees at this point and

commence bending from the hips maintaining a straight spine at all times and

keeping the head up. Make sure you have a contracted core throughout.

Focus on a point ahead of you. Go to the furthest point you can without

curving your spine or coming off your heels and you should feel a good stretch


in your hamstrings. Push through your heels and raise back to an upright

position. Don’t use the arms. Breath in as you go down and out as you come

up.


DELTS/TRIS/BIS

STANDING CURL/PRESS/EXT




FRAME 7


Areas of Body Worked : Front of Arm, Shoulders, Back of Arm

Muscles Worked : Biceps, Deltoids, Triceps

Instructions : Stand with an underhand grip of the EZ bar so

palms facing up. Take a narrow grip. From here do a standard bicep curl,

keeping elbows tight to side and only raise up as far as body allows. From here

press the bar straight over your head extending your arms. Here keeping your

upper arm perpendicular to the ground and elbows close together lower the

Bar so that you stretch the triceps. From the bottom position extend arms up

so that arms are once again extended above head. Lower the bar to the chest

and the extend out to full extension with arms down by side like at the start.


LYING EXT/CURL/PRESS



FRAME 7


Areas of Body Worked : Back of Arm, front of Arm, Shoulders

Muscles Worked : Biceps, Triceps, Deltoids

Instructions : Lie on a flat bench and hold DBs directly up so that

your upper arms are perpendicular to the ground. Keep them the width of

your head apart and have your palms facing each other. Keeping your upper

arm perpendicular to the ground bend at the elbow and lower your arms down


by the side of your head until triceps in fully stretched position. From here

keeping the elbows close extend arms back up to starting position. From here

lower upper arms by your side until DBs are at your chest. From here extend

arms downwards until Biceps fully extended. Now keeping upper arm in that

angled position by your side curl the DBs back up and then from here press the

DBs directly up to original starting position. Keep all movements slow and

controlled.


Rower Important thing here is the technique as most people do it wrong. See the

next sequence of pictures illustrating technique and explanations below them.

FRAME 1 FRAME 2

FRAME 3 FRAME 4

FRAME 5 FRAME 6


When using the rower it is very important to keep your back upright at all

times. You should be using the arms and legs to do the work not the back. So

keep the core area contracted and chest out, shoulders back throughout. Start

in the position in frame 1 when your knees are fully bent and arms extended.

From here push through your legs and pull with your arms and firstly push back

to a position with legs straightened(frame 2). From here pull in the arms to

touch the stomach(frame 3). The leave the arms back in (frame 4) and only

when the arms pass the knees do you start bending the knees(frame 5) and

finally finish at your starting point(frame 6).

Whether you are on your recovery or high intensity phase make sure to keep

the speed of your movement in and out the same. To increase intensity you

need to pull and push harder not move faster.

This is the display you will see on the rower. It is important to use it. On the

top left is your time. An important guide is on the top right as it is your strokes

per minute. This will tell you valuable information about how fast you are

moving in and out. Don’t allow this to go over 32 as otherwise you will be

moving too fast. The big display in the middle is the speed/500m i.e. how long

it will take you to do 500m. This figure will decrease as you move faster and

harder as it will take you a shorter period of time to complete 500m. Many


make the mistake of thinking the opposite. Finally the bottom display tells you

how many meters you have rowed. Such indicators are important to ensure

that you progress each workout.

Finally on the rower you will see this dial on the right hand side. What this

determines is the strength of the pull. If you have it at 1 it is very free moving.

If it is at 10 then the pull will be strong like if in wavey waters. I recommend to

most to keep at around 7 as medium pull for everyone.

Your other interval2 option is the punchbag. Make sure to fully extend your

arms when you make contact with the bag and alternate each arm. Keep a

narrow stance and keep on your toes. Punch as hard as you can as opposed to

loads of soft punches. Keep movements fast but powerful at the same time.

Move with the bag.


PUNCHBAG

When using the punchbag it is important that you utilise all your muscles to

make it as effective as possible. Important to have a stance of about 1 and ½

feet or so and to remain on your toes. Also remain a distance from the bag so

that when you hit it your arms are fully extended as you can see in the pictures

above. Also generate power from your feet up. Don’t just stand static. You

will also be kicking the punchbag (see pics below). Vary your punches and

kicks hitting at different angles and heights.


MITTS

This is an alternative to the punchbag for the circuit if you have a training

partner or a personal trainer. One person wears these mitts and the other

person punches them alternating between each side. Person holding them can

also change the hand positions positions. If kicking then need to be held

lower.


SKIPPING


Squat Jumps

From a standing position squat down in a fast movement and driving through

the heels explosively jump up in the air tucking knees into chest. Complete as

many repetitions in the minute as you can


STRETCHING GUIDELINES

Some stretching rules-of-thumb are:

• Stretch with gentle and slow movements. Jerky motions are not

effective and can cause injury.

• Make sure to stretch muscle on each side of the body. If stretching arms

or legs complete all stretching on one limb before moving to the opposite

• Do not stretch injured muscles unless your health professional approved

your doing so beforehand.

• Hold each stretch for 60 seconds stretching further every 15 seconds. Do

2 sets for each stretch.

• Make sure to stretch to the point where you can feel the tension. Hold

at this point and when moving further every15 seconds make sure to hold each

new position.


QUADRICEPS

When stretching the quadriceps make sure to grab the shin area. Don’t pull on

the foot. Also keep the toe neutral with ankle at 90 degrees. If you are pulling

on your toe you will be stretching the muscle on the shin and contracting the

calf muscle and taking from the quadriceps stretch. Make sure to keep both

legs close together. Pull back as far as you need to feel a stretch. If fully back

and stretch not adequate then push out with the hip to increase the stretch.



GLUTES

Lie flat on the ground and grab behind the knee with both hands. Pull the leg

back towards chest. Keep knee and ankle at neutral 90 degree angles to

maintain full stretch on the glutes. Make sure to pull the leg towards same

shoulder as tight hips may take it outwards away from shoulder but force it in

line.


HIPS

Make sure to focus on stretching just the hip area, keeping the opposite leg flat

on the ground and keeping the toes of that foot pointing directly up towards

the ceiling. In stretch 1 above make sure to keep upper body flat on the ground

and just twist from the hip area. In stretch 2 make sure to keep foot flat on the

ground and pull knee towards shoulder. To increase move foot further away

from straight leg.


HAMSTRINGS

When stretching the hamstrings make sure to keep the knee fully locked out so

that leg is totally straight. Also have a neutral ankle joint so that calf is relaxed.

As you can see above the toe is facing upwards but at a 90 degree angle. Also

when stretching the hamstring make sure to keep a straight spine as both are

linked and if spine is curved you will be able to move further but won’t be as

good of a stretch.


Keep straight leg flat on ground and toe facing up to celing. Keep knee locked

out at all times and move from hip area.

Keep toes and heels touching each other. Knees locked and pushed into

ground. Move forward from hips.


Spread legs as wide as you can and keep knees locked and pushed into ground.

Keep toes facing ceiling. Lean directly forward from hips and hold stretch.

Spread legs as wide as you can and keep totally straight and toes facing ceiling.

Start at the left leg and hold a stretch. After 15 seconds slowly move from the

left to the right leg using your fingers on the ground to move. Keep very slow

so that takes about 60 seconds to move from one to the other. Repeat back

again.


Grab heel with a towel or a stretching band. Make sure leg is totally straight

and pull toes back towards shin and lock the knee. Bring to point of most

stretch and hold before pulling further towards you after 15 seconds.


INNER THIGHS

Place soles of feet together and pull them back as close as you can to your

pelvic area. Then push down on your knees with your elbows until you feel a

severe stretch on your inner thighs.


CALVES

Make sure to keep both feet flat, back leg straight and lean forward with the

front leg. Keep body upright and lean forward until feel stretch in back leg’s

calf.


This stretch is for the soleus or lower calf muscle. Take a narrow stance. Again

have front knee bent but this time also bend the back leg. Keep both feet flat

and drop down into the stretch. You will feel a stretch in the lower part of the

back leg.


Sitting on the ground extend both of your legs. Place the heel of one foot on

top of the toe of the other. From a neutral ankle angle start pulling the toe

back towards the shin. You will feel a stretch in your calf.


SHINS

Sometimes people get pains in their shins and blame shinsplints. However

shinsplints is a severe condition from severe inflammation of the peroneous

longus muscle that goes along the shin bone. True shinsplints only arise if this

discomfort is ignored and you continue to cause impact to the area.

From a straight leg, neutral ankle position push the toes forward away from

shins as far as you can and feel the stretch along the front of the shin.


GROIN

Stand with both legs separated and toes facing directly forward. From here

lean down to one side keeping both feet flat on the floor. Continue to lean

down until you feel a stretch on your groin. Keep body upright at all times.


CHEST

Sitting on ground with legs crossed place arms directly behind you with fingers

pointing behind you. From here push forward with your chest and shoulders

until you feel the stretch.


Place your arm bent at 90 degrees against a fixed object at shoulder height.

Could be a machine or a door frame. Make sure to place the lower arm against

it and keep fixed. From here turn your body in the opposite direction until you

feel the stretch.


Cross arms behind your back and place on a high surface at about shoulder

level. Once hands are on it then push down and away from it until you feel the

stretch. Make sure arms are fully extended at all times.


ROTATOR CUFF & CHEST



The rotator cuff is an area that gets very tight on a number of people especially

those involved in sports where one arm is dominant. If this gets tight then all

the muscles around the neck and shoulders lock up and there will be quite a bit

of discomfort. Can lead to migraine/headaches as neck muscle goes up into

the back of the head. Make sure to stretch the chest and shoulders as well as

the neck to eleviate. As you will see in the pictures stretching this area

involves keep a bent or straight arm against an object such as a gymball at

various angles.

In the last one above sit with legs crossed and arms out to side. Start with

palms facing down and then twist them backwards focusing on twisting the

baby finger as far as you can. Go to furthest point and hold.


BACK

Push out as far and as hard as you can rounding the upper back to stretch the

lats.


Hang off a height to stretch out the lats. Can also do with a supinated narrow

grip to hit different area


Grab a fixed object and pull away from it as hard and far as you can to stretch

the lats


SHOULDERS

To stretch the shoulders grab the elbow with the opposite arm and pull around

the neck until you feel the stretch. Make sure to apply the pressure to the

elbow.


TRICEPS

To stretch the triceps(back of arm) grab the elbow and pull directly back and

down. Keep angle between lower and upper arm to a minimum. Make sure to

keep upper arm close to head.


LOWER BACK

Grab behind the legs with both arms and keep heels and knees together. Pull

them into chest as far as possible and when this is done raise the head up

between the legs as far as you can so you create a ball. This will stretch out

the spine


ABDOMINALS

Lying face down on the ground place hands into a pressup position and push

up arcing back but without raising lower stomach off the ground. Contrary to

popular belief this does not stretch the lower back but contracts it as you can

see it is shortening as opposed to stretching. Hold the top position.


NECK

Grab the side of your head and making sure to only move your head pull it

down to the side as far as possible until you feel a stretch in the opposite side

of the neck. Should be quite sore. Repeat on the other side.

Grab the back of your head with both arms. Again only moving the head pull it

directly forward and down until you feel a good stretch in the back of the neck.

Should feel right into middle of the back of your head where the muscle

attaches.


Dave Sheahan is Ireland’s Most Qualified Fitness Professional and has

earned the title of Worlds #1 No Holds Barred Elite High Achievement

Consultant. Dave has had a distinguished and successful career since

1995 which has seen him operate a chain of fitness centres for 10 years,

as the Celebrity Personal Trainer to likes of Cranberries and National TV

Personalities, Elite Coach to N.S.C.A. Bronze Medalists in 2008

International Index Championships, Corporate Fitness Advisor to Large

Multinational Companies, Elite Coach to Body For Life winners 5 years

running, Elite Mentor of Trainers & Fitness Business Owners plus

thousands of Clients whose lives have been transformed.

As well as being seen and heard on several top rating National T.V. &

Radio Stations plus National Newspapers Dave is an International

Speaker and organiser of his own International “Body And Mind For Life

” and “Living With Purpose” Events. He is also the author of “Body And

Mind For Life – Make Your Dreams Your Reality” and a number of other

books. On top of speaking internationally Dave has leveraged the

internet transforming lives through digital products, online seminars and

online coaching.

Among Dave’s physical achievements are becoming Body for Life

Champion 2004, competing in many triathlons and marathons

internationally and at one stage holding a record in the Guinness Book

of Records for rowing.

Dave’s mission is to educate, inspire and motivate millions of people

worldwide to take control of their lives and achieve their dreams and in

doing so make a difference in people’s lives and in turn that will make a

difference in others lives.

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