Bench Press, Military Press, Deadlifts, Squats, Pull Ups, Bar Dips

The Personal Training System

book may be reproduced in any form or by any means, electronic or mechanical,

including photocopying, recording, or by any information storage and retrieval system,

without permission in writing from Bodybuilding.com.

Disclaimer:

Before beginning any diet and exercise program, consult your physician. The author and

Bodybuilding.com disclaim any liability, express or implied, resulting from the

application or misapplication of any of the information in The Personal Training System.

Special thanks to our photographer Josh Marks who donated his time and efforts in the

development of The Personal Training System.

INTRO:

Congratulations, you have made it this far. This manual will teach you everything you

must do to have a great body. But remember, only you have the power to use the

information that you learn.

I was prompted to write this because I am surrounded by so many people that are

constantly seeking out weight loss information. I know exactly what needs to be done and

I want to show others.

It is impossible to know absolutely everything about fitness, and I.m not saying I do. But,

I do know how to lose weight and the information contained in this manual will teach you

just that. Before you start this program remember these three things:

1. what people think. Our society tells us that if we are not in great

shape, we are lazy and not ambitious. Being in shape will change what others

think about you.

2. You will learn more about yourself through this whole process than you ever

imagined. This isn.t just a weight loss system; this is a test of mental and physical

strength. You will learn about your strengths and weaknesses through this

process.

3. You control your own destiny. Do not feed into the scientific BS about genetics.

Genetics are decisive factors for hair color, skin color, and things that we cannot

control. You can control what your body looks like.

So lets get started, make sure to read this entire manual so you do not miss anything. If

you encounter any problems, have any questions, or just want to tell someone about your

success; make sure to e-mail me: kiran0318@gmail.com.

.Most people are average because they do average things..

IMPORTANT INFO:

Did you know.

The average cost of a gym membership is $54.00 a month, for some of this it may seem

expensive but did you know.

The average person would save over 75.00 a month from regular exercise due to the

amount of medical bills that not being physically fit can cause. By exercising, you can

save 35.00 a month. You can see that in less than a year you will save over 210.00 with

the benefits of a healthier body.

Work Ethic:

There are many workout programs that can and will help you, the program I have setup is

what I have seen work in the past through my own experiences as well as what I have

seen with experiences of others. But really, there are probably hundreds of other workout

programs that could work just as well as mine if you are consistently using the program.

We will provide the information and resources you need to accomplish your goals, but

only you can motivate yourself to do it. There are many steps to creating your ideal body,

if you follow the steps we have provided I can guarantee success.

Setting Goals:

If you want to lose weight, you must figure out how you are going to get there. Figuring

out the path to weight loss is called your direction. This book will give you that direction.

But you need a place to go, somewhere to end. You eventually want to reach a final

point. These are called your goals, they are what you have set out to achieve. Here is a

little bit about goals.

Long-term goals:

Long-term goals are those aspirations that you have to work for. Ones that you know will

take some work but you would like to accomplish. They can consist of basically

anything; here is an example of three goals for someone who is trying to lose weight:

Lose 10 pounds in 6 weeks
Reduce my body fat by 5 to 7%

3. Eat right so I get the best results

These are your long-term goals and should be something that you know you can reach

over a period of time. Do not make goals that are unreachable because you will feel

overwhelmed and give up if you think that they are not attainable.

Short-term goals:

Short-term goals are the week-to-week aspirations that you need to accomplish to reach

your long-term goals. Here would be an example of some short-term fitness goals:

Workout everyday before I go to work from 5:30AM-8:15AM.
Pack my meals so I know that I am eating right.
Track my daily & weekly progress.

Eat 6 meals everyday.

Daily and weekly goals are called short-term goals and are necessary to reach your long-

term goals. Using this system will bring you closer to the body you desire.

Remember, without goals you have no guidance or focus on where you are going and it is

very easy to lose sight of what you set out to do.

" Accomplishing a goal is not as important

as the person you become accomplishing it."

Important Info. Overview:

! Save money from exercising

! Use a positive work ethic to be successful

! Set short term goals to help you achieve you long term goals.

KEY TERMS:

These terms will help you understand what is discussed throughout this manual and give

you a better understanding of some of the common gym lingo.

Abs, abdominals

The muscle in the front of the stomach that form the six-pack when one.s body fat

is fairly low. Their function is to draw the base of the ribcage and the hips

towards each other, as occurs when performing crunches.

Aerobic

Aerobic means requiring oxygen. When describing exercise, it refers to extended

sustained levels of exertion during which metabolic processes that provide energy

are dominated by the complete oxidation of nutrients

Amino acids

Basic building blocks of protein

Bodyfat percentage

The amount of fat in your body, generally expressed as a percentage.

Compound Exercise

An exercise that targets a muscle group simultaneously; usually the movement

involves flexing or extending at least two joints. Lat pulldowns, squats, and bench

press are all compound movements. Exercises like leg curls, leg extensions, and

flyes are not compound movements.

Electrolytes

Minerals such as sodium, potassium, magnesium, and calcium used by cells in the

creation and elimination of membrane potentials used to propagate nerve impulses

and muscular contraction.

Failure

Lifting a weight until your muscles are so fatigued they cannot perform another

repetition.

Forced rep

A repetition performed with assistance from a spotter after a lifter has reached the

point of failure with a given weight.

One rep maximum

The greatest amount of weight that can be handled by a lifter for a single

repetition in good form.

Overtraining

Training beyond the body’s ability to repair itself. This can be caused by training

the same body parts too frequently so that the body does not have time to recover

before the next workout; workouts that are consistently harder than the body is

able to recover from fully; or impairment of the body’s normal recovery ability

due to nutritional deficiencies, illness, or stress.

Besides impairing athletic performance, overtraining can increase the risk of

injury or disease. Symptoms of overtraining include fatigue, reduced

performance, and increased resting heart rate.

HAVING FUN:

It seems like every time I pick up a book that has anything to do with fitness, they never

say a word about having fun. The people in the pictures demonstrating the lifts have

absolutely no trace of a smile on their face.

A coach of mine once told me there are 2 kinds of fun:

1. Having fun building your house

2. Having fun at a theme park

Getting your body into shape is like .building your house type of fun,. there is a lot of

hard work that is involved. But when you get the final result you are extremely happy

about what you have accomplished and it is very enjoyable. The feeling of

accomplishment stays with you as you enjoy your house everyday.

So, be happy and have fun when you workout. Have a friend come with you to the gym,

or make friends at the gym. Laugh and smile as you are working hard to get the body you

desire, it will make time pass very quickly. Whatever you have to do to have fun, do it.

Be creative, never get embarrassed, and it will make time fly.

Having Fun Overview:

! There are two types of fun- Theme park fun & building your house fun.

! Having a great body won.t be easy to get, but it will be fun when you get there.

Dieting:

Dieting is a dreaded word by some, but it is not what most people think. The word diet is

defined as . One.s usual food and drink.i. So don.t be scared when you hear the word

diet because you are dieting right now. What did you eat with your last meal? That is

what is part of your current diet. The following chapter will cover foods and eating habits

that have been proven to get the results you desire.

Diet offered:

We designed your diet, but you will be putting together the diet that works for you. This

allows you to get more involved and choose the foods that you like to eat or that you

think will be best for you. We have a complete list of foods that covers every category

that you need.

For example, the protein category has a list of meats, poultry, eggs, whey protein, etc.

You get to choose which of these foods you want to eat with every meal.

Final note before we get started:

The foods that we have listed should be a menu that you choose from. Whether your goal

is to lose weight, tone up, or have more energy; these are foods that will help you get

there. The cleaner you diet is, the cleaner your body will be. I promise that you will feel

better and have more energy.

So you are probably thinking that I am trying to tie you down for life. No, I am just

giving you some guidelines to live by for 12 weeks. This program will be a test of

physical strength, but more importantly, it will be a test of your mental strength. You

have made it this far and it is very apparent that you are ready for a change.

So here is my challenge to you:

Dedicate 12 weeks of you life to see if you can make a change. See if you transform.

your body into the one you have always desired. Do exactly what is outlined and you

will be successful. You bought this book so it is obvious that you are ready for some kind

of change. The time for change is now; you are about to be presented with one of the

tools that will help you get there. So lets do it.

Your Food Index-

Proteins Complex

Carbohydrates

Complex

Carbohydrates

Continued

Fruit

Chicken Breast Baked Potato Alfalfa Sprouts Apple

Cottage Cheese** Baked beans Asparagus Apricot

Eggs Cereals- Whole

Grain Beets Banana

Halibut Corn Broccoli Blueberries

Ham Corn Tortilla Brussel Sprouts Cantaloupe

Lean Ground Beef Crackers Cabbage Cherries

Lean Meat Cream of wheat Carrots Grapefruit

EAS Myoplex Flour Tortilla- 8

inch Cauliflower Grapes

Tuna Low fat chips Celery Honeydew melon

Turkey Breast Low fat blueberry

muffins Corn Mango

Whey Protein Pasta- cooked Cucumber Orange

Yogurt** Small Pancake Eggplant Peach

Plain Popcorn** Green Peas Pear

Quaker Instant

Oatmeal Leaf Lettuce Pineapple

Rice (not minute

rice) Mushrooms Plum

Rice Cakes** Onions Raisins

Rye Bread** Tomatoes Strawberries

Waffles- Prepared

from mix (7 inches) Spinach Yogurt**

Whole wheat bread** Zucchini

Yams

** Indicates the food should be fat free or low fat.

This menu will be a guide for you when you start you 12-week program. I have listed

some morning, afternoon, and evening meal ideas in Appendix A. So if you get stuck and

don.t know what to eat, there are a few suggestions that will give you some meal ideas.

Details of when and how to incorporate this diet will be provided later.

Dieting Overview:

! You are dieting right now.

! A diet is .ones usual food and drink..

! No one is perfect, but give an honest effort to try this program for 12 weeks and

you will be happy with the results.

! These foods will be incorporated into your diet on page 90, as you read step-3

.planning for nutrition..

Achieving Your Desired Body:

When people think of dieting, they think about losing weight. They think about a trimmer

waistline and having more energy. What most people don.t know is that a big part of

weight control is your metabolism. There is a reason that young kids can drink 10 cups of

kool aid a day, eat nothing but brownies, and still not gain weight. It is their high

metabolism, and this is one of the major factors that affect our weight. A high

metabolism would keep you from gaining weight whereas a low metabolism would keep

you from losing weight. If you want to lose weight, you need to raise your metabolism.

There have been studies that show after we reach the age of 30, our metabolisms starts

slowing down. This is why it is much more difficult to stay in shape as we grow older.

You have to change some things and work a little bit harder to keep your body in ideal

shape, unless you are fairly young. The foods you consume, as I am sure you know, have

a huge impact on your physique. Our focus will be changing your diet a little bit. The diet

that is provided is more lenient than others. Instead of telling you how many calories a

day you must eat or what you must have for each meal, I have setup parameters to guide

you through your day.

These new parameters will help combat the effects of a lower metabolism, help you lose

unwanted fat, and keep or gain more muscle. The more muscle you have the better your

body will look, this is why you will need to keep track of your body fat.

Quality:

OK, so lets say that you have been on a so-called .diet. for 1 week and you haven.t

noticed any weight loss, and you have no energy. Every hour is just a hungry daze and

you are not able to focus. The explanation for this is simple; you do not have a quality

diet. In other words, you body is being deprived of essential nutrients and it is starving.

If you are going to diet, you must do it correctly by eating the proper foods. This is where

.You Food Index. that I have created for you comes into play. The foods on this menu

may not seem as flavorful as you are used to eating, or may not be what you prefer. But

remember, the training cycle is in 12-week periods, and I am just asking you to try it for

one period of 12 weeks. Also remember that you only have to diet 6 days out of the week,

on the seventh day you get to eat whatever you want.

Quick and sudden weight loss:

If you go on a miracle diet and lose 10 pounds in a week, guess what..it.s not what it

seems. The weight you lost was probably more muscle than fat. Studies have shown that

for every 10 pounds you lose, 6 pounds is muscle. The goal is to lose fat not muscle. So

to counteract this statistic, we have to eat properly and exercise. If more muscle is lost

than fat, I can guarantee that you will gain that weight right back and plus a few pounds.

The muscle in your body plays an important role in burning off unwanted fat and

calories. So if you are losing more muscle than fat, you are going to be in trouble.

The diet we have setup will make sure that you lose the .fat weight. and keep the good

.muscle weight.. This is why we have included a bodyfat pincher so you can track you

bodyfat.

Portions:

When you eat your six meals everyday, you will be eating a potion of protein and

carbohydrates with each meal. A portion is about as big as your fist. A portion of

carbohydrates for me would be a large apple. A portion for someone who is smaller than

me would be a small apple. It.s a pretty simple concept; the bigger you are the bigger

your portion will be.

Lifestyle:

Since this diet is new to you and you obviously want to change, there are going to be

some obstacles in your path, otherwise you would already have your perfect body. So you

need to think hard and figure out what is in your way.

Do you always make excuses before going to the gym, do you put things off until it is to

late to do them, or maybe you have an addiction to sweets. Whatever stands in your way,

you need to recognize and change that particular issue. Pick three things to change. Here

is an example of three things that I had to change when I first started to get into shape:

Stop over-sleeping because it throws my whole day off schedule.

2. Stop snacking all day and eat 6 meals.

3. Go to the gym every day at 5:00PM instead of procrastinating until it is too

late.

It was hard to change these things because they were completely mental. The hardest for

me is getting up in the morning. I had been known to hit the snooze button 15 times.

Once I finally got on a schedule, it was easy to get out of bed. It took about 2 ½ weeks

before I finally adjusted and now I don.t have a problem getting up in the morning. The

hardest part is adjusting to the change.

Start thinking about a few things that you need to change; we will be revisiting this

subject at the end of the book.

Keep in mind that you can workout as much as you want, but without a proper diet you

may never see results. Also, remember that you may eat healthy and never see results

without exercise. The two work together; so don.t focus on just one.

Planning:

If you want this program to work for you, planning is going to be an important factor. If

you are trying to eat the foods that are in the menu we have provided, you must have

them available.

Pick a day of the week to sit down and figure out what you are going to eat. My day is

Sunday and on each Sunday I sit down to plan what I am going to buy at the grocery

store. I make sure that I have enough food to last me until the following Sunday.

If you don.t plan you are setting yourself up for failure.

To ensure that your 12-week diet runs smoothly, you have to plan for success. This

doesn.t mean that you have to plot out every nutrient for every meal of the week. It just

means buying enough food to supply six small meals a day.

If you can afford a meal replacement shake like Myoplex, I highly recommend that you

buy a box of them. They contain all the nutrients you would essentially get from a meal

and they are very convenient.

When you are planning for the week, take a look at the foods I have provided in the menu

and be creative. Make a taco salad or a breakfast burrito. Here is an example of one of my

days:

! Meal One: A three-egg omelet with onions in it with two glasses of water.

! Meal Two: A myoplex meal replacement shake.

! Meal Three: A tasty tuna fish sandwich with two glasses of water.

! Meal Four: Precooked rice and vegetables that I prepared earlier in the week.

! Meal Five: A seasoned grilled halibut steak with a fresh lemon squeezed on it

to add flavor with two glasses of water.

! Meal Six: A portion of cottage cheese with a portion of sliced peaches.

*Note: Meal six should be eaten about 1 hour before bed.

It really isn.t that hard to eat six meals a day. You just have to use your imagination. You

probably don.t currently use this diet so it will take a week or two to get used to it. Once

you have done this for a period of time you will have more energy and you will feel like

your body has been revitalized.

Free day:

Once a week you are required to take a break and relax, this will be called your .Free

day.. Your free day will be a break from your diet and training schedule. Eat what ever

you want on this day, really.I mean eat whatever you feel like eating. If you want to eat

ice cream and chocolate all day, then that.s what you can eat. If you want to eat some

fried shrimp, head on down to the Red Lobster.

This break is mainly a reward for the past 6 days of hard work. You deserve it after 6

days on a fairly strict diet. Once you have satisfied all of your cravings and relaxed all

day, you will feel relief and dieting won.t be a problem at all.

The best part is that you feel no guilt because you know you have earned it and that is a

great feeling when you have a mouthful of ice cream, the mouthful of ice cream is also a

good feeling too, at least for me.

Most diets will break you, so I decided to break the diet. This means less stress for you

and something to look forward to every week. Your entire dieting schedule is outlined

later in the book, so there is no need to write any of this down.

Achieving Your Desired Body Overview:

! Metabolism plays a huge role in controlling weight, exercising raises your

metabolism and helps you stay fit.

! The quality of your diet will decide how good your results are.

! If you lose 10 pounds in one week, over 60% of the weight lost was likely to be

muscle lost and not fat that was lost.

! Be creative and six meals a day will be simple and delicious.

! You will be required to take one day a week off from dieting and weight training.

This break will be a reward for the past 6 days of hard work.

! A portion of food is about as big as your fist.

! If you plan for success, you will be successful.

Dieting:

Dieting is a dreaded word by some, but it is not what most people think. The word diet is

defined as . One.s usual food and drink.i. So don.t be scared when you hear the word

diet because you are dieting right now. What did you eat with your last meal? That is

what is part of your current diet. The following chapter will cover foods and eating habits

that have been proven to get the results you desire.

Diet offered:

We designed your diet, but you will be putting together the diet that works for you. This

allows you to get more involved and choose the foods that you like to eat or that you

think will be best for you. We have a complete list of foods that covers every category

that you need.

For example, the protein category has a list of meats, poultry, eggs, whey protein, etc.

You get to choose which of these foods you want to eat with every meal

Final note before we get started:

The foods that we have listed should be a menu that you choose from. Whether your goal

is to lose weight, tone up, or have more energy; these are foods that will help you get

there. The cleaner you diet is, the cleaner your body will be. I promise that you will feel

better and have more energy.

So you are probably thinking that I am trying to tie you down for life. No, I am just

giving you some guidelines to live by for 12 weeks. This program will be a test of

physical strength, but more importantly, it will be a test of your mental strength. You

have made it this far and it is very apparent that you are ready for a change.

So here is my challenge to you:

Dedicate 12 weeks of you life to see if you can make a change. See if you transform

your body into the one you have always desired. Do exactly what is outlined and you

will be successful. You bought this book so it is obvious that you are ready for some kind

of change. The time for change is now; you are about to be presented with one of the

tools that will help you get there. So lets do it!

Your Food Index-

NUTRITION:

Weight training stimulates muscle growth. But if you want to enhance and maintain your

weight loss, you need to have structure in your diet.

This structure will come in the form of proper nutrition and will help you stay in the best

shape possible. Eating right will not only keep you healthy, it will boost your immune

system having an inside.out effect. It will make the internal organs in your body process

more efficiently which will lead to better looking skin, more definition in your muscles,

and an overall healthier looking body.

Here is a basic overview of the nutrients your body needs and what they do:

1) Proteins- The chemical building blocks from which our cells, organs, and

tissues are made.

2) Carbohydrates- Your basic energy source that is composed of simple and

complex carbohydrates.

3) Fats- These cells are your energy storage units.

4) Water- Essential for a number of vital bodily functions & accounts for

approximately 72% of your muscle tissue while transporting all of your

nutrients, increasing your blood volume, and eliminating waste.

5) Vitamins- These complex chemicals are required for bodily operations, are

produced naturally by the body, and are referred to as .organic compounds..

6) Minerals- Not produced in nature and of referred to as .inorganic..

Here is a more detailed description of the nutrients.

Proteins:

Q: Why Does The Body Need Protein?

A: Protein is a nutrient made up of amino acids. There are two types of amino acids.

Non-essential Amino Acids that can usually be synthesized by a healthy body from the

daily foods that we eat. Then there are Essential Amino Acids that must be obtained

through the daily diet.

Protein has a number of important roles in the body, including:

! Repairing of body cells

! Building and repairing muscles and bones

! Providing a source of energy

! Regulating many important metabolic processes in the body

Without protein, you cannot build muscle tissue. In your diet, you will incorporate

approximately one portion of protein with every meal. This will help build muscle tissue

and give you a leaner body.

The most effective source of protein is whey protein that is discussed in the next chapter.

Carbohydrates:

Q: Why does the body need carbohydrates?

A: The main reason your body needs carbohydrates is to provide energy. Carbohydrates

consist of starches (complex carbs) and sugars (simple carbs) that are broken down into

glucose, which then turns into energy.

Since carbohydrates are the main form of energy that your body can utilize, you need

them in your diet. Eating carbohydrates will provide your body with the energy it needs

for day-to-day activities and exercising.

In the dieting section we will explain how to incorporate carbohydrates or .carbs. into a

muscle gain or a weight loss diet.

Fats:

Q: I am trying to lose fat; do I need to incorporate fats into my diet?

A: Yes, fats are an important part of your body. They provide insulation and reserved

energy when you need it. Fat has also been found to raise energy levels and contributes to

your strength gains. When you short term energy supplies burn up (which can take 20-45

minutes), your fat cells are then used as the primary energy source.

Why do we need fat in our diet?

Fats are just as important as proteins and carbohydrates, they are essential for:

! Providing energy.

! Are building blocks for essential chemicals.

! Carry fat-soluble vitamins.

However, eating too much dietary fat may lead to the following health problems:

! Obesity

! Heart disease

! Stroke

! Hypertension

So you probably want to know which fats are the good fats and which fats are bad fats.

There are really three basic types of fat that include saturated fats, unsaturated fats, &

polysaturated fats.

Saturated fats:

This kind of fat is like Crisco, its bad for you. It solidifies at room temperature and can

lead to a number of health problems. Saturated fats really have no role in our body. Foods

that contain the most saturated fat include:

1) High fat beef

2) Butter

3) Cheese

4) Chocolate

You are better off trying to avoid these foods.

Unsaturated fats:

These fats are better for you than saturated fats and are usually still liquid at room

temperature. Your body cannot manufacture these fats on its own but they still need to be

incorporated into your diet. They are found in olive oil, fish oil, and cold-water fish. Two

important unsaturated fats are polyunsaturated fats & Monosaturated fats.

Polyunsaturated and Monosaturated fats:

Polyunsaturated fats are essential parts of the structural component of your cell

membranes. Not only do they promote healthy circulation, they help raise metabolism

and burn off saturated and monosaturated fats. Our bodies and need to be taken in

directly from your diet cannot naturally produce these fats. Since your body needs these

and cannot naturally produce them, we call them essential fatty acids (EFA.s). Some

EFA.s are found in

1) Fish oil (salmon, trout,.)

2) Pecans

3) Almonds

4) Some margarines

5) Corn oil

6) Mayonnaise

The best way to utilize these fats is to eat a lot of fish or to find oils that contain these

fats. Sunflower oil, fish oil, and corn oil all are all good sources of polysaturated fat.

It has been found that diets too low in EFA.s will cause your metabolism to slow down.

Your body will have a harder time burning off excess fat and the low fat diet becomes

pointless. If you are looking for fats that will not affect your cholesterol, you would need

to consume monosaturated fats that come from olive oil and macadamia nuts. They have

been shown to actually help lower bad cholesterol levels and help raise the cholesterol

levels that your body needs.

Should I Avoid Fat?

You should avoid foods that are fried, these contain harmful fatty acids. When fats are

heated, they are not good for the body. When EFA.s are heated, they also become bad for

your body.

Water:

Q: How much water should I be drinking everyday?

A: At least 2 glasses with each meal

If you want to look your best, water needs to be an essential part of your diet. It is

responsible for the transportation of vital nutrients and cleaning toxins from your blood.

Your body is made up of 40%-60% water. From constant perspiration and daily activity it

is very easy to become dehydrated. Many of us never even know that we are close to

dehydration. When your throat becomes dry, your body is already dehydrated.

To get the daily amount of water that your body needs, experts recommend multiplying

your body weight by .55 and then drinking that many ounces of water each day. So a

200lb individual would need approximately 110oz a day (.55 multiplied by your body

weight of 200lbs=110oz). Your muscles are over 72% water and in a sense become

deflated when you reach dehydration.

To ensure that you are getting enough water I recommend drinking 2-3 glasses of water

with every meal. This will help your body digest the food that you have just consumed

and avoid dehydration. Most people will not multiply their weight by .55 and measure

the amount of water they need to drink, so if you consume 2-3 glasses with each meal,

you should be fine.

Since your body has a tough time transporting nutrients when the body is dehydrated,

your muscles don.t get the vitamins and minerals that they need. This can cause an

overtraining effect on your body. Many people directly correlate overtraining to weight

training, but this is not entirely correct. If your muscles cannot get the nutrients that they

need, then they cannot repair and grow.

A quick word on soft drinks- Soft drinks are not a substitute for water, they cause more

dehydration than hydration due to the sugar content.

Vitamins and Minerals:

It is a good idea to have a well-rounded multi-vitamin to get your essential nutrients such

as Vitamin C and E. Vitamins and minerals are essential for the repair of body tissue and

overall health.

Nutrition Overview:

! Fat loss and weight loss are dramatically accelerated when you .clean up. your

diet.

! Proteins are the essential building blocks of muscle. Everyone needs protein in his

or her diet so that muscle is built and not lost.

! Carbohydrates provide energy.

! Saturated fats are unhealthy, whereas unsaturated, polysaturated, and

monosaturated fats are needed to burn off these saturated.

! Drink water to help your body easily transport vital nutrients and to prevent the

possible effects of overtraining.

! Vitamins and minerals help repair bodily tissue and promote the overall wellness

of the body.

SUPPLEMENTS:

What are Supplements?

Before the Dietary Supplement Health and Education Act (DSHEA) was passed in 1994,

supplements were considered to be vitamins, minerals, and protein. You could not get

chromium picolinate, DHEA, or certain amino acids without a prescription. After this act

was passed, the definition of a supplement changed and now includes vitamins, minerals,

herbs, botanicals (excluding tobacco), and dietary substances that could be used to

supplement your diet by increasing total dietary intake. Now, our laws seem to be more

liberal than anywhere in the world.

A supplement is defined as anything to supplement or add to the diet.

Recommended Supplements:

The following supplements can and will help you if they are added to the diet properly.

Again, I only recommend using these supplements to be added to your diet.

Whey Protein

! What is Whey Protein? Whey protein is a by-product from cheese

manufacturing and is the most preferred form of protein available.

! What does it do? After whey protein is broken down, it supplies your body with

branched chain amino acids, which are the building blocks of muscle.

! Who should take whey protein? Everyone should take this supplement. It

promotes the overall health of your body.

Whey protein has the highest biological value of any protein. The higher the biological

value, the more protein that can be used by the body. It has a biological value of 100 (100

being the maximum), the highest of any protein. I highly recommend using this

supplement because your body needs protein to build muscle. It is also good for adding

into fruit smoothies, pancake mix, or really anything that is mixed.

How whey protein helps:

Whey protein isolate is the highest quality of protein, providing you body with essential

amino acids such as branched chain amino acids that are needed for your body to recover

from your workouts. Whey protein is also extremely low in fat and lactose.

Best time to take protein:

The best time to take protein is at night and in the morning. Your body naturally breaks

down protein at night when you are resting. To help prevent the loss of this protein when

you rest it is a good idea to have a protein shake an hour before you go to bed or first

thing in the morning.

Meal Replacements:

! What are meal replacements? Meal replacements. Pretty self explanatory, they

are small packets, usually shakes, that provide your body with all of the nutrients

that you would essentially get if you had eaten a meal.

! Do you need them? Meal replacements are for people who are always on the run,

but remember you still need actual meals to provide you body with minerals and

nutrients.

Have you ever tried eating six meals a day? This is where meal replacements can help. It

would be virtually impossible to prepare six meals everyday, unless you are a chef where

you cook and eat all day. It has been proven by every credible bodybuilding expert that

consuming a high of amount of small frequent meals increases your metabolism, energy

levels, and exposes the anabolic affects of insulin. I personally consume one meal

replacement everyday and I recommend you should do the same.

These low fat high calorie meal replacements can help you get the calories that you need

while keeping you waistline trim. They also help you get your daily vitamins and

minerals so you don.t have to take a handful of pills everyday. Meal replacements can be

a vital part of your success.

Energy Bars:

In earlier times candy bars were our choice product for energy bars, this all changed

when Powerbar® introduced its first product line in 1987. Now, there are many other

Powerbar® look-alikes that are trying to promote a healthier life. This new market

segment now includes products like:

1. Powerbars®

2. Cliff Bars®

3. Steel Bars®

4. Boulder Bars®

These bars have a great amount of nutritional value and have been found to increase

performance when eaten before exercise. Some even taste like candy bars. You can take

these bars with you when you exercise because they are small and convenient.

But should these bars replace fruits such as bananas, oranges, or other

carbohydrates that contain essential nutrients?

No. Although the nutritional value of these bars are high in vitamins, carbohydrates, and

protein; eating engineered foods has been show to have negative long-term affects.

Replacing your diet with these bars can result in an even lower intake of the fiber,

carotenoids, and other health-protective phytochemicals found in fruits, veggies and

whole grains.ii

I am not saying NEVER eat one again, because I would be a hypocrite. I eat Powerbars®

after I workout, but I also eat bananas and fruits after working out. I would urge using

these bars in sports situation and for pre and post workouts. I would not recommend

replacing your diet with these bars as snacks; they are more expensive and not as good

for you. Energy bars easily cost 0.80 per 100 calories. In comparison, raisins are only

$0.18 per 100 calories; bananas, 0.30; and granola bars, 0.34

Supplement Overview:

! I recommend these supplements:

1. Whey protein

2. Meal replacements

3. Energy bars

4. A good multivitamin

! Supplements are intended to be added to the diet, not to replace it.

! Whey protein should be taken by anyone who wants to improve the look of their

physique, lower their body fat, and get stronger.

! Meal replacements can make dieting very easy.

! Eat energy bars as a pre or post-workout snack.

Getting in Shape

Body Statistics:

To ensure that you are making progress you will need to keep track of your body

statistics. This includes measuring your body fat and taking tape measurements from your

arms, legs, torso, etc.

For example, lets say that you have a 15-inch bicep and you measured your body fat at

10%. If you measure your bicep 1 week later and it is still exactly 15 inches, you might

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be disappointed, but if your body fat has gone down to 9% that muscle is now bigger and

there is less body fat. This will make your arm look more defined.

To measure your body fat, you will be using the Parilloiii method. This is a nine-point

body fat measurement method. You will be using the body fat pincher that was sent to

you along with the book to test these nine sites. The results will look something like this:

Skin fold Measuring Sites: Measurement Results:

Chest 8

Right Tricep 7

Right Bicep 8

Suprailiac 11

Lower Back 12

Subscapular 15

Stomach 17

Right Calf 10

Thigh 14

Sum of Measurements 102

Body Weight 225

((Sum of Measurements/Body Weight) x 27)=

Your Body-Fat Percentage 12.24%

Pounds of fat ((Body weight x Body Fat)/100) 27.54 Lbs of fat

LBM- Lean Body Mass (Body Weight-Lbs of fat) 197 LBM

Pictures and instructions that describe this process will be provided later. This will help

you keep track of your body fat percentage so you can determine if you are losing body

fat, gaining muscle, etc.

Your workout schedule:

Monday-Saturday will be the days you will exercise. This will include three days of

aerobics and three days of weight training. The following is an outline of your weekly

schedule:

! Monday: Weight training at the time you have scheduled.

! Tuesday: Aerobics before you eat anything that morning.

! Wednesday: Weight training at the time you have scheduled.

! Thursday: Aerobics before you eat anything that morning.

! Friday: Weight training at the time you have scheduled.

! Saturday: Aerobics before you eat anything that morning.

! Sunday: No workout but you should still be dieting unless it is your free day.

Compound Exercises:

These exercises stimulate the most responsive muscle growth. They place the most stress

on your body and usually require many muscles to perform the movement. For the best

results use free weights with these exercises. If you use a machine for these exercises

some of the supporting muscles will not be fatigued and you will not get the maximum

results from your efforts.

Compound exercises include:

# Bench Press

# Military Press

# Deadlifts

# Squats

# Pull Ups

# Bar Dips

Pull Ups are a great example of how a compound exercise can use many different

muscles. Although this movement is often classified as a lower/upper back exercise, to

achieve this movement you need to use your legs for balance and support and much of

the upper body to complete the lift. This in turn stimulates the best results for your

efforts.

These exercises require so many muscles, it would be almost impossible for any machine

to match the stress and fatigue that compound exercises place on your body. This is

where the best results will be seen.

You want to do these exercises at the very beginning of your workout. If you want to

see noticeable results from your lifting program, you must do compound exercises.

Perform these at the beginning of your workout. They are a key factor in building muscle,

whether your goal is to lose weight or gain weight, these are essential to helping your

body get the best workout.