The fit breed by Cristhian Beltrán

12 WEEK Stephanie Davis / @stephaniedavisfitness Rachel Scheer / @rachelscheer Sophie Aris / @sophie_aris

Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved.

Disclaimer and Legal Notice The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is

based upon my experiences as well as my Interpretations of the current research available. The advice and tips given in this download are meant for healthy adults only. You should consult your physician to insure tips given in this course are appropriate for your individual

circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided below. This product is

for informational purposes only and the author does not accept any responsibilities for any liabilities.

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12 WEEK

Table of Contents Overview Why women should lift The science of fat loss Performance Nutrition 12 weeks THE FIT BREED Strategy Exercise Guide/Triphasic Training Guide Cardio Supplementation Adjusting the plan FAQ References

4 9 14 16 29 40 48 52 58 62 67

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Chapter 1 Overview The health and fitness industry is rife with fad diets and nonsensical fearmongering over certain ingredents/foods, so naturally it can be quiet a task deciphering fact from fiction.

Educating the reader is preparing them for success

Look in any bodybuilding/fitness related

to teach you the fundamentals of what makes

magazine and you’ll come across outlandish

diets that greatly restrict the reader. Ultimately, these diets fail because they are impractical and promote deprivation.

Just because you are trying to shed off some flab doesn’t mean you have to sacrifice everything you enjoy about food in the

process. Rather thangoing to the extremes of

One of the most important things to keep

in mind as you read your way through this book is that knowledge is power.

The information to be presented here is meant the body lose fat and build muscle and how to optimize these processes with proper training and diet.

It’s rather simple to lay out a program and tell people to follow it, but that’s also ineffective

and doesn’t inspire readers to really think for themselves. This book is not only a guide to an effective fat-loss program, but also an

eliminating certain food groups and/or macronu- educational tool that will propel your trients, it is better to follow a more modest understanding of human physiology and approach that slightly restricts calorie intake but nutrition. yet gives the dieter the freedom to work in portions of foods they genuinely love.

It is imperative to grasp the reasoning for why

Given this, the 12 week THE FIT BREED

why this book contains a bounty of information.

Program is the ultimate tool to give you the body of your dream without all the unnecessary restrictions on your lifestyle. This isn't to say that you won't have to make

things are a certain way, and that is exactly

The more informed you (the reader) are, the more prepared you will be to succeed.

Be ready to learn as you read along!

some sacrifices with your food intake and be diligent about exercising, but frankly this is meant to enhance your life, not make it more

stressful.

OVERVIEW Importance of consistency

For example, if a business owner was review-

that no matter how perfect a plan sounds on

80% of their revenue comes from 20% of their

It can’t be stressed enough from the get-go

paper, it will fail if you do not stick to it for a significant period of time. The number one

reason many people fall short of their health

and fitness goals is simply because they are inconsistent and eventually quit altogether.

ing their yearly sales, they might notice that

customers. This is information that the owner could then use to maximize the efficiency of

his/her marketing by targeting that loyal 20% of customers more aggressively in the future.

Even if you follow a suboptimal regimen for a

When we apply the 80/20 principle to health

results. So which is better, a perfect plan and

are worth your time and what you should

long period of time, you will see decent

and fitness, you begin to see what protocols

inconsistency or a decent plan and being

avoid.

consistent? The latter case prevails every single time.

Many people want instant gratification when it comes to their physique goals, but the reality

is that you have to create yourself every day.

It’s not a stretch to assume that 80% of one’s results come from 20% of the exercises in their current training routine.

If you want to maximize your efficiency and

time in the gym, wouldn’t it make more sense

to focus on those key exercises that contribute to the majority of your results? Or would you

All the small progress you make on a daily basis may not reflect in the mirror at first, but if you keep consistent and put in the work each and every day, you will eventually see all your hard work pay off.

Understanding the “80/20” Principle

rather continue to put a lot of time and effort

into exercises that do very little for you when all is said and done? Hopefully you can see that the former option is going to make you much happier in the long run.

The “80/20” principle is a simple observation

This book will help guide you through proper

distributions. It was originally founded after

keeping in mind the 80/20 principle and the

wealth belonged to 20% of the population.

your time and hard-earned money on

is simply a rough guide about typical

that have no benefits; what you learn from

that many things in life don’t have even

diet, training and supplementation while

examination revealed that 80% of Italy’s

efficacy of certain methods. No more wasting

It should be noted that the 80/20 principle

ridiculous supplements, foods and exercises

distributions; it is not a law of nature and

this book works, and it works well.

the numbers don’t need to add up to 100.

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OVERVIEW Goal Setting & Expectations Before we dive into the nutrition and exercise aspects of the 12-Week Shred Program it is

A good way to think of it is that short-term goals should serve as stepping stones to your long-term goals.

necessary to cover what realistic goal setting

Furthermore, goals are meant to encourage

human eye, and also that obstacles are

for big changes, but don’t be impractical as

should look like. Also, it’s important to address (and push) one’s self, but they must be realistic. It’s okay to be an optimist and hope how progress is not always visible to the inevitable on your journey.

that will only hamper your results.

With that said, let’s take a look at what some

Goal Setting 101: The keys to succes

realistic goals might look like in the short and

More often than not, people tend to shoot

shape physically:

themselves in the foot by not having any realistic goals as they embark on their

endeavor to create a better, healthier body.

"If you fail to plan then you are planning to fail." If you don’t have realistic goals and a plan on how to reach them, then you’re simply preparing to fall short.

The best way to categorize goals is as either

short-term or long-term. Generally, a short-term

long-term for individuals trying to get in better

Short-term Goals Lose 2-3lb of fat in the next two weeks

Increase bench press by 5lbs in the next two weeks

Do 30 minutes of cardio on 1-2 days this week

Track and reach your daily calorie quota each day this week

Long-term Goals

goal is something that can be accomplished in

Lose 15lbs of fat in the next 3 months

Long-term goals are things that you hope to

3 months

a matter of weeks, or maybe even days.

achieve in a few months or further down the road.

Increase bench press by 15-20 lbs in the next Reduce waist size by 3 inches in next 3 months

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OVERVIEW "Short-term goals should serve as stepping stones to your long-term goals." Progress is Progress The most crucial aspect of any diet and exercise regimen is constant progression. If you’re not progressing in some fashion on a weekly basis, then you’re simply running in

place and wasting your time. Most people that

start on a diet and exercise program never see it through to the end because they’re

unsatisfied with their short-term progress and give in to their old habits.

For whatever reason, people often can’t see

the forest for the tress when it comes to their health and physique. It’s not uncommon for

Preparing for Obstacles (Being Resilient) For better or for worse, setbacks/obstacles are going to be inevitable on your journey to a

better physique. The path to success is often a very bumpy one, but that’s what makes it all worth it in the end.

Don’t let things that come up throw you off

your plan. It’s only natural that unexpected life events will crop up at some point and cause you to make some adjustments, and that’s

perfectly ok. The worst thing you can do is let those obstacles completely ruin your plan.

people to scrutinize their body on a daily basis and worry over every minute change they see. Honestly, the best way to avoid paralysis by analysis is to give yourself time and realize that big changes don’t happen overnight.

You will have an occasional bad workout or give in to a food craving, but those are things that can be easily remedied by simply getting back on track the next day. Don't beat yourself up over momentary setbacks--move on and do

Focus on the progress you're making in this every moment. Don't worry about the past;

better next time. Also, realize that stress is a part of living. The

it's already gone. Don't be preocupied with the obstacles that lay before you are what give future; be the best you can be today. Make the meaning to your journey. It will be just that most you can of what you've been given and much more gratifying to overcome everything respect the process.

that stands in your way when all is said and done. Just be resilient; don’t

let a little bump in the road throw off the entire trip.

12 WEEK Why women should lift Weights It's not uncommon to enter a typical commercial gym and see a vast majority of females confined to the cardio area while all the males are latching onto the nearest barbell. It's a shame that women often feel intimidated by the thought of lifting weights since the benefits of weights since the benefits of weight training far outweigh the benefits of cardio. Don’t take this to mean that cardio isn’t a

useful part of an exercise regimen, but rather that cardio on its own is not going to build

that shapely, toned body that most females desire.

Given this, we have constructed a list of the

top ten reasons females should choose to get down and dirty with some iron as opposed to slaving away on the elliptical (or whatever cardio apparatus they choose to obey).

Chapter 2

Therefore, the prudent thing to do is

incorporatemore bouts of weight training while keeping cardio to as low of a frequency as possible (while still achieving your fat-loss goals).

In fact a study recently published in the Jour-

nal of Applied Physiology showed that concurrent training (combining weight and endurance

training) greatly enhanced the metabolic effects of each mode of training on their own. Essen-

tially, you get more fat-loss from cardio when you combine it with weight training.

2. Increases calorie expenditure Vigorous weight training actually boosts your metabolic rate throughout the day, which in turn makes you more efficient at burning

body-fat when you’re not exercising. It appears that the primary mechanism for this is

increased mitochondria in cells, via a process known as mitochondrial biogenesis.

Mitochondria are basically the “powerhouse” of cells and by increasing these organelles you

1. Accelerates fat-loss when combined with cardio Having an exercise regimen that relies solely on cardio for fat-loss will eventually lead to

stagnation as your metabolic rate will continue to drop as your body adapts to the demand you put on it.

increase your metabolic rate/daily calorie

expenditure. Numerous studies have illustrated that weight training greatly enhances such

biochemical adaptations, while doing too much cardio can do just the opposite (decrease mitochondrial content in cells/lower

metabolicrate). When in doubt, opt for the iron over the treadmill… you’ll likely burn more calories in the end anyway.

OVERVIEW 3. Shapes your curves

Most females feel that the best way to shape their body and achieve a more toned look is

by spending hours doing low-intensity cardio. The reality is that the best way to “bring out

your curves” is to build strength and muscle.

If you find yourself stressed out, don't hesitate to take some of that out on the iron... lifting can be very therapeutic.

5. Better heart health, blood lipid profiles, and insulin sensitivity

If all you do is constantly endure long bouts of The heart is indeed a muscle (a smooth low/moderate intensity cardio then you are muscle) and it can be trained much like skelebasically lowering your metabolic rate while tal muscle. Most females assume that aerobic concomitantly losing muscle mass. In the end, you will have lowered your bodyweight but

increased your body-fat percentage (i.e. you will look “skinny-fat”).

Don't give in to the idea that you need to be a "cardio bunny" in order to be lean and toned. The more weight training you incorporate, the more shapely your body wwil be, and the fact that you will also be stronger will empower you.

4. More energy throughout the day

exercise is inherently the best way to train the heart and improve blood lipid profiles. While that is true, combining aerobic exercise with

weight training actually has been shown to do those factors just as effectively, if not even more.

Not only does weight training reduce

Low-Density Lipoproteins (LDL), which is often referred to as “unhealthy” cholesterol, but also it elevates serum values of high-density lipoproteins (which is “healthy” cholesterol).

Weight training actually greatly improves your psychological well-being and enhances your

Moreover, weight training is one of the most

sense of vitality throughout your daily life.

effective ways to increase insulin sensitivity.

treadmill; lifting, on the other hand actually

and assisting the muscle-building process, as

It’s not uncommon to feel completely wiped out This essentially means that your body is more efficient at utilizing carbohydrates for energy and lifeless after spending hours on the boosts “feelgood” chemicals in the brain.

In fact, studies show that the heavy weight

exercise protocols appear to greatly increase

plasma beta-endorphin concentration, which in

opposed to storing them and being converted to adipose tissue. If you want to enjoy some sugary treats without feeling guilty, hit the iron and indulge a bit!

turn modulates mood in a positive manner.

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OVERVIEW 6. Improves mental health

In fact, low bone mass is a major risk factor

Many females foray into the gym because they for fractures in females, and one of the most find themselves depressed with the way they effective ways to reverse degeneration of

look and end up doing tons of cardio to fix the bones is to consistently train with weights; issue. Instead, these women would be much studies suggest it is quite a bit more effective better off grabbing a barbell and letting out some of their worries on the iron.

than aerobic exercise as well.

Take-home point is that if you want to keep

Along with the points alluded to in Reason #4, your bones healthy and strong, choose the weights over the treadmill... you'll thank chronic weight training has been shown to greatly reduce symptoms of depression and anxiety in a plethora of studies.

yourself down the road.

8. Improves libido

Most females will find along the continuum of

If youâ&#x20AC;&#x2122;re somewhat familiar with female

your body image and self-esteem.

estrogen is the primary sex hormone they

their training that lifting really does improve

The actual process of building your physique is much like carving a sculpture. Enjoy every rep of your training and soon you will have your masterpiece.

7. Bone health improves Osteoporosis and osteopenia are becoming more and more common in females (both

young and old), which can likely be attributed to physical inactivity and lack of load-bearing

exercises. Weight-bearing exercise in particular

provides mechanical stimuli or "loading" important for the maintenance and improvement of bone health, whereas physical inactivity has been implicated in loss of bone density.

endocrinology, you hopefully know that

produce. However, women also produce small

amounts of testosterone (the primary male sex hormone) and it appears that boosting

testosterone levels in females improves their sex drive and wellbeing.

Weight training is one of the most effective

ways to naturally elevate testosterone levels in both males and females. Hopefully females

donâ&#x20AC;&#x2122;t take this to mean they will suddenly get all hairy and grow a beard just because they

hit the iron a few times a week, because that is certainly far from what will happen. The

slight elevation in testosterone levels that can be achieved via weight training will serve to enhance your sex life and keep you in a positive mood.

Contrarily, long-duration cardio (over 1 hour) may do just the opposite and decrease testosterona levels.

OVERVIEW 9. Better sleep quality

If a female really wanted to get “bulky” they

Females should aim for 6-8 hours of sleep per would have to eat like a pig and put in years night, and they often fall short of this range of intense training just like any other person, due to things like stress and poor mood. regardless their gender, would have to… Numerous studies have demonstrated that a sustained exercise regimen incorporating

vigorous weight training can greatly improve sleep quality and the duration of sleep

episodes. In fact, weight training provides an effective natural alternative to pharmaceutical interventions in patients with insomnia.

Don't be afraid to pump some iron if you just can't get to sleep at night, it will knock you out (literally).

nobody just blows up their muscle size by accident.

Summing it up So there you have it, 10 of the top reasons

females should stop fearing weights and give the cardio room a break. Of course it would

be remiss not to mention that some cardio is worthwhile in almost any female’s exercise regimen, but weight training should be the

focus; don’t worry, you won’t magically get

“bulky” overnight just because you start lifting more.

10. Weight training with heavy resistance, WILL NOT make females bulky; it will empower them!

You'll just have sexier curves and a lean body... that's not so bad, is it?

One of the most annoying myths that

pervades gyms everywhere is the idea that

females who train with relatively heavy weights will suddenly transform into the female equivalent of The Incredible Hulk.

Reality is that females should train with heavy weights just like their male counterparts often do and no it won’t make you “bulky” and deepen your voice.

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The science of fat loss explained Fat loss/oxidation, unlike muscle hypertrophy, is a catabolic process. The Mechanisms conducive to increasing fat burning are more or less directly antagonistic to those mechanism involved in muscle building (and vice versa). Fat loss is largely regulated by the enzyme adenosine monophosphate-activated protein

kinase (AMPk), a trimeric protein expressed throughout many tissues in the body.

Breaking it down Physiology lingo aside, AMPk is activated when the cell is in a state of energy deprivation (i.e. the ATP: ADP ratio drops). This occurs during times of nutrient (specifically glucose) deprivation, ischemia (lack of blood supply to an organ), exercise, and/or use of certain

chemicals/drugs. Conversely, things such as eating and excessive glycogen levels inhibit AMPk activity (since the ATP: ADP ratio is

Chapter 3 Why does this all matter in the grand scheme of fat loss? Well, frankly, AMPk increases lipolysis

(breakdown of fat), enhances fatty acid

oxidation, improves glucose uptake into muscle tissue, and inhibits lipogenesis.

In essence, it is the â&#x20AC;&#x153;metabolic switchâ&#x20AC;? for burning fat.

Take home options A protein found in almost all cells, called AMPk acts to "turn on" fat-burning mode Controlling calorie intake and exercising

are the best ways to activate AMPk and burn fat!

The great news is that the nutritional

advice in this book is specifically designed to activate AMPk and propel your fat-loss efforts!

elevated).

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PERFORMANCE NUTRITION

Chapter 4

Nutritional management

For long-term adherence, it’s absolutely imperative to have a basic understanding of how basic nutritional management works and how variables can be adjusted. Anyone can follow a cookie cutter meal plan in the short-term and see results. But what happens when you plateau or get tired of eating the same thing every day? Ask any 8 year old how to lose weight and Being equipped with the knowledge of when, they will tell you “Eat less and move more.” why, and how to adjust your dietary menu or long-term strategy can save you a lot of time This simple concept has a tendency to be and frustration. stripped down (or built up) until its Additionally, it will make your life a lot easier recommendations are unrecognizable when it and oftentimes more balanced. comes to the big picture.

When it comes to body composition, the topic of nutrition has worn multiple hats. While it can make or break progress, nuances that are preached are oftentimes misguided and can "put the cart before the horse."

Make no mistake, there are certainly variables we want to control, but

micromanaging to the point where adherence

is a daily struggle is not what we want. That being said, a purely reductionist approach won’t optimize our outcomes.

The goal

Calories and Body composition

The FIRST thing we need to remind ourselves of when discussing nutrition is our primary objectives. When the goal is getting shredded, those objectives are fat loss and muscle maintenance/growth. Below are the two very basic rules when it comes to energy balance and body composition: Weight loss requires more calories to be burned than consumed

The goal of this chapter is a prioritize our

Weight gain requieres more calories to be

weekly and daily nutritional objectives, and

consumed than burned

then expand into the finer details. Details that Based on the above, you can see why bodybuilders and physique athletes often have desighave the greatest impact on the outcome. nated periods of weight loss and weight gain. In a perfect scenario this could be termed “fat loss” and “muscle gain.”

"Weight loss requires more calories to be burned than consumed"

PERFORMANCE NUTRITION Fat Loss: Calorie Deficit

The Learning Process

For our objective, we are going to require a

In this book we will teach you how to set up

within our nutrition and training to

and how to adjust these variables when pla-

caloric deficit with the finer details adjusted accommodate for maintaining, or potentially gaining muscle (depending on training history).

Caloric Management Caloric management is the absolute foundation upon which all other

recommendations build off. This is an

EXTREMELY important concept to be aware

of, as the specific foods we eat fall secondary to overall caloric intake when it comes to weight loss.

If you find yourself obsessing over the color of

and track macronutrients (fat, carbs, protein), teaus occur.

Before we get into more detail, a disclaimer: The recommendation of specific food

sources is not made in this book. Everyone is different. Structure your diet around foods you know you tolerate and aren't allergic to.

Furthermore, consumption of adequate fiber, and sufficient vitamins and minerals

(micronutrients) is still necessary outside of solely hitting macronutrient requirements.

rice you eat but have no idea what your caloric Please eat like a responsible adult. requirements are, then you are ahead of Flexible dieting is not an excuse to eat ice yourself and need to stop and rebuild the foundation.

cream and protein shakes all day.

Food Selection: Why “Flexible Dieting” is Best Flexible dieting/ “If it fits your macros” also known as “IIFYM” has become a common approach to tackling the dietary aspect of reaching physique goals. This approach means you can eat any foods you like, as long as they fit in your daily caloric budget and your daily macronutrient split (fat, carbohydrates and protein).

Basically it's about being less strict with food choices, but still aiming for fat, carbohydrate and potrein intake goals each day. Also known as, "hitting your macros." 18 Powered by THE FIT BREED

PERFORMANCE NUTRITION Goals of an IIFYM diet A proper IIFYM diet is meant to do three things: At the end of the day though, most readers Provide you with adequate nourishment

will still likely be eating a large proportion of

Satisfy your food cravings

Notice these aren't being noted as “clean”

Enhance your performance (in and outside high-quality proteins, whole-grain carbohydrates, essential fatty acids, vegetables and fruits. the gym) The idea behind "Flexible dieting/IIFYM" is that all you need to worry about is meeting your macronutrient AND micronutrient quotas;

whatever foods you choose to eat to satisfy

foods because that term is nonsensical; these are more properly foods termed “nutrient dense.”

that condition is simply a means to an end.

But again, if someone wants to incorporate

When your body ingests bacon, for example,

calorie (like Oreo cookies or pastries, for

that protein will be utilized in same fashion as

protein from chicken. Carbohydrates that come from Oreo cookies will be utilized in much the same fashion as carbohydrates coming from wheat bread.

some foods that are more nutrient-devoid/empty example) they can do that assuming they still reach their overall needs (by hitting their

macros) at the end of the day (and assuming they are balancing their macronutrient proportions at each feeding).

Why use flexible dieting? Flexible dieting isn't about seeing how much junk food you can fit into your macros. It isn’t about eating pop-tarts all day.

It isn’t about avoiding whole foods or eating artificially made products whenever possible. It IS about having sauce on your meals if you want to. It IS about having the flexibility to eat out with friends. It IS about being able to have sushi with the girls.

It IS about learning HOW to eat for your goals, learning the nutritional value of food and how to fuel your body efficiently.

It IS about sustainable living and sustainable progress. It IS about having the opportunity to have your training and nutrition fit into your lifestyle rather than dictate how you lead it.

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PERFORMANCE NUTRITION It's all about finding the proper balance

There is no reason you can't make room in your daily diet for foods you genuinely like/want to eat while still achieving your physique and fitness goals and meeting your daily nutrient quotas. It's just a matter of finding the proper balance. Moving on.... with the increased awareness

So if you hear someone say their macros are

regarding controlling macronutrient intake,

50/200/180 it means:

it's important to understand what macros actually are and how they make up our overall caloric intake.

Remember our golden rule? Weight loss requires more calories to be burned than consumed By controlling our macronutrient intake, we in turn control our caloric intake. Paired with a

50g fat x 9 cal/g=450 calories

200g carbs x 4 cal/g=800 calories

180g protein x 4 cal/g=720 calories TOTAL calories= 1,970

Letâ&#x20AC;&#x2122;s say this individual burns an average of 2,500 calories per day (including exercise).

This macronutrient intake should lead to weight loss (1,970 calories < 2500 calories).

wellmanaged weight and cardiovascular training

In Chapter 5 we will dive into how to create

of the energy balance equation.

to macronutrient amounts. Before we do that,

protocol, we can fairly easily control both sides

Macronutrients So if caloric management is at the top of the

your nutritional strategy, from calories down let's examine each macronutrient and the role they play in our day diet.

list of priorities, how do we come up with that number based on macronutrient intake?

For simplicity and consistency, this book will list macronutrients as (fat/carbs/protein), which matches the order on a typical nutritional label. Fats = 9 calories/gram

Carbohydrates = 4 calories/gram Protein = 4 calories/gram

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PERFORMANCE NUTRITION Macronutrient Overview

Amount/day

The discussion and recommendations below

Since we will require a caloric deficit to get

are based on research as it pertains to

optimizing body composition. We are painting

in broad strokes to get you the information you need to create a starting point in structuring

your diet for improving your body composition.

Protein If you are interested in optimizing your body composition then you probably know the

important role protein plays in building muscle. Adequate protein intake will help retain lean

body mass as we strip body fat, which is vital

leaner, protein intake needs to be sufficient to: maximize muscle protein synthesis (the building of muscle protein)

minimize muscle protein breakdown (the

breakdown of muscle protein for energy) An overall protein intake of 35% of your overall caloric intake for low carb days and 30% for High Carb Days is recommended when dieting to optimize body composition.

Amount/Meal

to attain the muscular separation we are after.

The “more is better mentality” can come into

Protein is made up of amino acids which are

be a minimal protein threshold (specifically the

the building blocks of new muscle. Through digestion, protein is broken down into amino acids which are then absorbed and

either used to build new proteins in the body (a term called protein synthesis), or used as energy.

In the fitness industry it’s not uncommon for eople to have the mentality of “If a little is

good, then a lot must be great.” This is especially true when it comes to protein.

play here and research does suggest there to amino acid leucine) that needs to be reached each meal to stimulate muscle protein

synthesis. Having too many meals a day may not allow us to achieve this threshold within

each meal. There is also some evidence that

muscle protein synthesis is refractory in nature, meaning it peaks before returning towards

baseline despite a continued elevation of amino acid levels in the blood. This indicates that a return towards baseline is likely necessary to

Fortunately, science has helped bridge the gap optimize further elevations in muscle protein between “in-thetrenches experience” and what’s synthesis as a result of a protein supported in research.

There are entire careers built around the study

of protein intake and body composition, so this book will only cover the essentials.

The recommendations provided will cover our

bases to ensure we have a suitable intake and

containing meal.

Simply put, there is evidence that indicates the need to adequately spread meals out enough in order to optimize the positive effects of protein ingestion on muscle protein synthesis.

distribution to support getting you shredded.

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PERFORMANCE NUTRITION Where does that leave us?

Common Fat Source

Itâ&#x20AC;&#x2122;s recommended to split protein up evenly

Oils (Olive, Fish, Coconut, etc)

meet the required leucine threshold per meal,

Avocados

across 3-6 meals. This will help ensure you

Nuts and Seeds

while allowing enough space between meals to Nut butters (Peanut, Almond, etc) reap the benefits of multiple protein feedings.

Just as importantly, having a more manageable amount of meals also allows one to fit meals around their schedule and not the other way around.

Common Proteins Source Chicken Breast

Tuna

Low Fat Pork

Egg Whites

Lean Beef

Cottage Cheese Whey Protein

Turkey Breast Low Fat or No Fat Cheese Soy Protein

Fat

This isnâ&#x20AC;&#x2122;t the 1990s anymore, more people are becoming educated on the importance of an adequate fat intake. Fat is used in the

production of hormones as well as in the

construction of cellular membranes. From a

Carbohydrates

Carbohydrates (specifically in their stored form as muscle glycogen) are our primary fuel source when we train.

Carbohydrates are also the source for dietary fiber and many essential micronutrients

imperative for overall health. DO NOT neglect

fiber and micronutrient consumption within your diet. While a multivitamin can offer a bit of a security blanket, aim for nutrient-rich whole

foods to make up the majority of your diet.

Amount/day Carbohydrate intake is VERY individual and

dependent on a number of factors including but not limited to:

behavioral eating standpoint, fats can increase

Amount of lean body mass

caloric density and ability to slow digestion.

Insulin sensitivity (ability to dispose of

satiety and fullness from a meal due to their

Amount/day

Within the context of body composition the right fat intake within our diet will:

help attenuate decreases in anabolic hormones as we diet

leave enough calories for sufficient protein and dietary carbohydrate

An overall fat intake of 25% of your overall

Training volume

carbohydrates in muscle cells)

Carbs should be distributed in a manner that

allow you to perform your best during training

and keep you alert throughout the day without wildly variable changes in blood sugar levels.

An overall carbohydrate intake of 40% of your overall caloric intake for Low-Carb Days and 50% for High-Carb Days is recommended when dieting to optimize body composition.

caloric intake for Low-Carb days and 20% for High-Carb Days is recommended when dieting

to optimize body composition.

PERFORMANCE NUTRITION Common Carb Source Sweet Potatoes

Brown Rice

Oat Meal

Oat Bran

Pasta

Fruits

Wheat Bread Vegetables

Beans

Importance of Dietary fiber Fiber provides bulk to waste in the intestines

and promotes healthy gastrointestinal functioning.

There are two classes of fibers Soluble and Insoluble. Soluble fibers mesh with water to form a

gel and slow the digestive process, which as aforementioned can help attenuate blood sugar levels.

Insoluble fibers, on the other hand, travel through the GI tract without dissolving

and speed the passage of waste through the gut (i.e. they have a laxative effect). protein and dietary carbohydrate

How much fiber to aim for?

Adults should aim for a diet that contains 30 g to 35 g of fiber per day.

List of high fiber foods: Fruits Raspberries

Grains, Cereal and pasta Spaghetti, whole-wheat, cooked Barley, pearled, cooked Bran flakes

Oat bran muffin

Brown rice, cooked Bread, rye

Bread, whole-wheat or multigrain

Legumes, nuts and seeds Split peas, cooked Lentils, cooked

Black beans, cooked Lima beans, cooked

Baked beans, vegetarian, canned, cooked Sunflower seed kernels Almonds

Pistachio nuts Pecans

Vegetables Artichoke, cooked

Green peas, cooked Broccoli, boiled

Turnip greens, boiled

Brussels sprouts, cooked Sweet corn, cooked

Potato, with skin, baked Carrot, raw

Pears, with skin

Apples, with skin Bananas Oranges

Figs, dried Raisins

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PERFOMANCE NUTRITION What is Carb Cycling?

The carb cycling diet is very simple; it works like this:

Throughout the week, you rotate through 5 lowcarb days and 2 high-carb days.

All days require a high protein intake.

Metabolic reactions

The most notable endocrine adaptations

associated with chronic energy deprivation are the lowering of thyroid hormones (thryonines)

and the fat-secreted hormone (adipokine) leptin. This impacts your metabolic rate for two reasons:

The science behind Carb Cycling

1. First, leptin’s primary role is regulating metabolic expenditure as well as caloric intake, both of which have obvious implications with regards to bodyweight.

Lowering metabolic rate is a basic survival mechanism in many organisms; it would be counterproductive for an organism to be burning through energy rapidly when nourishment is restricted. A lower metabolic rate means your metabolism is actually becoming more efficient…yes, MORE efficient.

in handy, since carbs specifically have been

In essence, carb cycling acts as a means of regulating your endocrine system (and thus metabolic rate). When you impose aggressive, chronic energy deprivation on yourself (such as when dieting for fat loss), your body compen- 2. Second, thyroid hormones act on nearly every cell in the body to increase metabolic rate. sates by lowering its demand for energy (i.e. metabolic rate slows). Therein lies the reason why carb cycling comes

Contrary to popular belief, if your goal is fat loss, it is not favorable to be metabolically efficient. This concept seems to elude people-if something is to be more costly energy-wise, it means one needs to be more metabolically inefficient, not more efficient.

Example

shown to have significant stimulatory effect on metabolic rate, thyroid function, and leptin production (even in the short-term). Therefore, the sensible solution to avoid diet-andexercise induced metabolic slowing is to acutely increase energy intake (especially carbohydrates) to help revive hormonal and metabolic factors.

High-Carb Days: Stimulate an insulin response that shuttle nutrients in your muscle cells, causing them to grow Replenish glycogen stores that fuel your muscles Make you feel good and energized

A good way to think of this is as your metabolism being a vehicle and food is your Low-Carb Days: fuel source; you want a less efficient vehicle Promote fat loss by tricking your body into as it will need more gas to travel the same burning fat for fuel (instead of the sugar from distance than a more efficient vehicle. So in the carbs it would normally get) metaphorical terms, if you want to eat more Keep your body more receptive to insulin, (e.g. maximize the amount of gas you need to improving your body’s muscle-building response get from A to B), you better decrease your metabolic efficiency...or start shopping for a This is why the 12 week THE FIT BREED program Hummer. utilizes intermittent high-carb days so fat loss doesn't stall.

PERFORMANCE NUTRITION TAKE HOME POINTS To lose fat, you need a negative energy balance, also known as a calorie deficit, where youâ&#x20AC;&#x2122;re consuming fewer calories than you burn. To lose fat, you need a negative energy balance, also known as a calorie deficit, where youâ&#x20AC;&#x2122;re consuming fewer calories than you burn.

Fiber provides bulk to waste in the intestines and promotes healthy gastrointestinal functioning. Adults should aim for a diet that contains 30 g to 35 g of fiber per day.

Protein (specifically amino acids) are the building blocks of new muscle tissue. An overall protein intake of 35% of your overall caloric intake for Low-Carb Days and 30% for High-Carb Days is recommended when dieting to optimize body composition. Split protein up evenly across 3-6 meals. Within that, allow the nature of your lifestyle to dictate meal frequency. Fat contains 9 calories per gram Fat is an essential macronutrient used in the production of hormones and the construction of cellular membranes (amongst many other things) An overall fat intake of 25% of your overall caloric intake for Low-Carb Days and 20% for High-Carb Days is recommended when dieting to optimize body composition. Carbohydrates contain 4 calories per gram Carbohydrate (specifically stored muscle glycogen) is the primary fuel source in resistance training. An overall carbohydrate intake of 40% of your overall caloric intake for Low-Carb Days and 50% for High-Carb Days is recommended when dieting to optimize body composition.

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NUTRITIONAL STRATEGIES

Chapter 5

Don't leave your health and physique goals to chance. If you don't account for If you want to take the guess work out and know exactly what you’re putting in your body, the nutrition and the caloric content in the food you're eating, then you're at then it is best to get in the habit of counting your calorie intake, and also tracking your mac- best guessing the ingredients to the perfect cake recipe... or in this case, the ronutrient intake as well. ingredients to your perfect body.

Calorie and Macronutrient Intake

If you want to roll the dice and play the guessing game then that’s up to you. However, bear in mind that you wouldn't expect to bake the perfect cake by guessing the required amounts of flour, sugar and butter in the recipe. You also wouldn't expect that cake to rise appropriately if you set the temperature of the oven at random and changed it intermittently whilst cooking; nor would you expect your cakes to taste similar from one bake to the next should you repeat the steps above

Nutrition is no different. If you're constantly consuming different amounts of protein, carbs, fats and calories from day to day, the progress you make and your physique development will be reflective of the disastrous/inconsistent baking methods that were just mentioned.

What is a calorie? Scientifically speaking, a calorie is simply the amount of energy (heat) needed to raise the temperature of 1 gram of water by 1 degrees Celsius. It is likely that the definition we’ve just given you has only made the idea of a calorie even more confusing, so let’s use a real-world analogy to make it more comprehensible: Your body runs on fuel, much like a car does. The difference is that food is fuel for your body, and that fuel comes in the form of calories (from macronutrients). Of course, if you overload your car’s gas tank with fuel it would simply start overflowing. Unfortunately, when you overload your body with more fuel/calories than it needs, the excess is converted to triglycerides (fat molecules) and stored as fat. But don't worry, because if you take in less fuel/calories than your body requires, you'll start to burn off stored body-fat as an energy source.

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Creating a calorie deficit - the key to lossing fat We’ve already established that your body

needs fuel to function. Every day, your body

uses a certain amount of energy – quantified in calories – to perform basic functions like

breathing, maintaining core body temperature and pumping blood through veins.

Your body will perform these vital functions

even if you decide to stay in bed for the entire day. Therefore, your body is burning fuel – aka calories – even when you’re resting. This is

referred to as Basal Metabolic Rate (BMR).

You’ll maintain your current weight as long as you provide your body with sufficient calories through food.

When trying to lose fat, a calorie deficit is

exactly the scenario we want to create as fat

tissue will start to be burned as fuel—a process called fattyacid oxidation.

Example: Let’s say your body needs 3000 calories per

day to maintain its weight – you can also say that your BMR is 3000 calories. If you consume 2500 calories per day and

burn 500 calories at the gym then your calorie deficit is 1000 calories per day.

BMR: 3000 calories (Amount needed to maintain weight)

- Calories consumed: 2500 (Via food) + Calories burned: 500 (Via exercise) = Calorie deficit: 1000 If you repeated this process for the whole week, you

would’ve burned of 7000 calories which is essentially 2

pounds of fat (1 pound of fat = 3500 calories).

Put simply, it means that you're providing your body with fewer calories than need through food so that it can start using stored energy and burn fat. You can create a calorie deficit by either

eating less and/or exercising. We recommend a combination of both for fast and lasting fat loss.

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How to calculate calories and macronutrients for fat loss

Mifflin-St. Jeor Formula 10 x weight (kg) + 6.25 x height (cm) - 5 x age - 161

The process of calculating your daily calorie

BMR = 10x64 + 6.25x165 - 5x22 - 161

intake is rather simple despite how complex

BMR = 1,400

some recommendations are. Many people

So using the formula above her BMR is

HATE calculating and tracking calories because

1,400 calories.

it seems so hard, but once they learn the basics

That’s it! Hang onto that number as you will

it becomes a piece of cake. To walk you through the entire process, let’s

use an example of what it would look like for our fictional character, Bianca: Age: 22

Height: 5’5” [165 cm]

Weight: 141 lbs [64kg) Lifestyle: Bianca hits the gym 5 times a week, works a desk job and doesn’t do much

demanding physical activity out of the gym.

Step 1. Calculating Basal Metabolic Rate (BMR) There are a variety of equations out there that

are utilized to calculate one’s BMR, but we will be using the most accurate method which is the Mifflin-St. Jeor Formula.

Once again, BMR is the amount of calories your body burns at rest to maintain normal

need it to calculate Bianca’s daily calorie requirement (DCR).

Step 2. Daily Calorie Requirement (DCR) Your DCR is an estimation that takes into

account our “activity variable.” Your activity

variable is simply a multiplier set by the daily

lifestyle tasks that contribute to the amount of energy you burn.

Average Activity Variables: 1.2 = Sedentary (desk job, and little structured exercise)

1.3 = Lightly Active (light daily activity AND light exercise 1-3 days a week)

1.5 = Moderately Active (moderate daily activity

AND moderate/hard exercise 4-5 days a week)

1.7 = Very Active (physically demanding lifestyle and rigorous exercise 6-7 days a week)

1.9 = Extremely Active (Athlete in ENDURANCE training or VERY RIGOROUS physical job)

body functions such as breathing.

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NUTRITIONAL STRATEGY

So once you’ve figured out which bracket of

However, it is more important to determine

factor/multiplier and apply it to your BMR.

percentage of your Daily Calorie Requirement

the activity variable you fall in, simply take that Let’s use an example of what it would look like for our fictional character, Bianca:

Lifestyle: Bianca hits the gym 5 times a week, works a desk job and doesn’t do much

demanding physical activity out of the gym. This will put her in the activity variable

“Moderately Active” and will use a multiplier of 1.5.

Note: The 12 Week Shred Training Program will have you training 5 days a week so most readers who don't have a physically demanding job/lifestyle will fall into the Activity Level of 1.5

Estimate Daily Calorie Requirement (DCR) (BMR) x Activity Variable 1,400 x 1,50 = 2,100 calories So using the formula above her DCR is 2,100 calories. So there you have it; pretty simple eh? Bianca can now move onto the next step which is

your specific calorie deficit by simply taking a (DCR). For fat loss, it is recommended to

deduct about 20% of calories from your DCR.

The Formula Daily Calorie Requirement (DCR) x 0.80 So continuing on with our previous example

with Bianca, since her DCR is 2,100 calories per day, she would aim to take in:

2,100 x 0.80 = 1,680 calories per day for fat loss.

Step 4. Calculating Low-Carb Day Macronutrient Requirements This diet is not intended to greatly restrict any specific macronutrient; instead it favours a

balanced approach. As we discussed in Chapter 4, each macronutrient plays an essential role in your health and performance. Recall that proteins and carbohydrates contain 4

calories per gram, while fats contain 9 calories per gram.

determining her calorie deficit.

Low-Carb Days are important as they enhance

Step 3. Determining your Calorie Deficit

to burn fat for fuel. They also keep your body

A pound of fat tissue contains roughly 3,500

calories. Therefore, if the goal is to lose one

pound of fat per week, you need to create a calorie deficit of 500 calories per day (on average).

the fat loss process by encouraging your body more receptive to insulin, improving your body's muscle-building response. There will be 5 Low-Carb days per week, and they will occur on Tuesday, Wednesday, Friday, Saturday and Sunday.

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NUTRITIONAL STRATEGY

To determine your macronutrient breakdown for Low-Carb Days, simply take your suggested

Step 5. Calculating High-Carb Day Macronutrient Requirements

total calorie intake for fat loss (which is your DCR x 0.80) and apply these percentages:

High-carb days are an essential component to this diet as they allow you to:

Protein: = 35% total calorie intake

Refill glycogen stores and help keep your

Fat: = 25% total calorie intake

Perform better in the gym after youâ&#x20AC;&#x2122;ve

Carbohydrate: = 40% total calorie intake These particular % breakdowns for Low-Carb Days will provide you with the following:

A calorie deficit that is large enough to stimulate significant fat loss, but small

brain (and metabolism) happy.

replenished yourself with a few higher-carb meals.

There will be 2 high-carb days per week, and they will occur on Monday and Thursday.

enough to keep muscle intact, control appe- To determine your macronutrient breakdown for tite and maintain high energy levels. High-Carb Days, simply take your High-Carb Sufficient protein to maximize muscle recov- Day calorie goal (which is your DCR x 0.90) ery and lean mass retention. and apply these percentages: Enough carbohydrates and fats to keep Protein: = 30% total calorie intake mood and hormone balance in check, as Carbohydrates: = 50% total calorie intake well as to keep training performance near Fat: = 20% total calorie intake its peak. So for Bianca, since she is aiming for 1,680

So for Bianca, since she is aiming for 1,890

macronutrient breakdown will look like this:

macronutrientbreakdown will look like this:

calories on her Low-Carb Days, her

calories on her High-Carb Days, her

Protein: 1,680 x 0.35 = 588/4 = 147g of

Protein: 1,890 x 0.3 = 567/4 = 142g of

Carbohydrates: 1,680 x 0.40 = 672/4 =

Carbohydrates: 1,890 x 0.5 = 945/4 = 236g

Fat: 1,680 x 0.25 = 420/9 = 47g of fat per

Fat:

protein per day

168g of carbohydrate per day

of carbohydrate per day

day

1,890 x 0.20 = 378/9 = 42g of fat per

day Recappiing Bianca's Low-Carb Macro Breakdown

Recappiing Bianca's Low-Carb Macro Breakdown Calorie Goal: 1,680 calories Breakdown: 147g protein/168g of carbs/47g of fat Frequency: 5x per week Days: Tuesday, wednesday, Friday, Saturday and Sunday

Calorie Goal: 1,890 calories Breakdown: 142g protein/236g of carbs/ 42g of fat Frequency: 2x per week Days: Monday and Thursday

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Step 6. Putting it all toguether Low-Carb Day Macros 5x/week= 47g/168g/147g or rounding to nearest five grams, 45g/170g/145g

High-Carb Day Macros 2x/week= 42g/236g/142g or rounding to nearest five grams, 40g/235g/140g

Fast track the process! We've created a very easy to use spreadsheet file which is included in this 12 Week THE FIT BREED transformation pack. All you have to do is enter your weight, height,age and activity level in the yellow boxes (Step 1.) and then retrieve your macros (step 6).

Bellow is a screenshot of how your macros will be displayed.

Do I have to hit macros exactly?

While precision and consistency are optimal, being within 5g of each macro is acceptable and isn't going to derail progress. Being over or under 50-60 calories on the day is a lot different than 500-600. Context is key.

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Example Daily Diet for Bianca Low-Carb Day

Macro Goals: 47 / 168 / 147 (Fat/Carbs/Protein) Note: Being within 5g of each macro is acceptable

Software/App: MyFitnessPal.com

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NUTRITIONAL STRATEGY

Example Daily Diet for Bianca High-Carb Day

Macro Goals: 42 / 236 / 142 (Fat/Carbs/Protein)

Note: Being within 5g of each macro is acceptable

Software/App: MyFitnessPal.com

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NUTRITIONAL STRATEGY

What do I do if I have gone over my macros?

Meal Scheduling

First, it’s good that you are aware that you

We have good news for you. You don’t have

that isn’t ideal, it certainly isn’t the end of the

weight efficiently.

have overshot your macronutrient intake. While

to eat meals on any set schedule to lose

world.

Aproper meal achedule is one that fits your

As noted earlier, you don't have to be too

schedule.

worried if you miss/go over your macros by a

You see, meal frequency has little relevance

few grams here or there. However, if you slip up by a large amount

(e.g. 15% more carbs than your goal called

for), for whatever reason, the best solution is to make up the difference the next day by

deducting carbs and fats from your goal intake (do not cut protein intake). See below for an example of how this would work:

Incidential overeating day Goal Macros: 47g Fat / 168g Carbs / 147g Protein Actual Macros: 57g Fat / 198g Carbs / 147g Protein +10g fat, +30g carbs Therefore, the following day we will deduct an equivocal proportion from carbs and fat intake

Following Day Goal Macros: 37g Fat / 138g Carbs / 147g Protein As you can see we have deducted 10g of fat and 30g of carbs. NOTE: If you overeat protein by a large amount, deduct that many grams from your carb intake the next day. DO NOT CUT PROTEIN INTAKE!

on actual results. You can eat 3 meals per

day or 6 and achieve the same thing if you’re doing everything else right in terms of hitting

your daily macros and following your exercise regimen.

You will probably find a smaller meal every few hours most enjoyable, but feel free to experiment.

You can also play with when you start eating

for the day. If you like eating breakfast, do it. If you don’t, and would prefer to wait until

lunch before you start eating, you can do that too.

Sometimes skipping that first meal helps with overall compliance as it allows you to eat

larger meals and still stick to your numbers. So again, do not stress too much over the pattern in which you structure your meals. The major goal is for you to simply consistently reach your daily macronutrient goals; whatever you need to do reach those numbers is a means to an end.

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NUTRITIONAL STRATEGY

How to track calorie and Macronutrient intake

Meal Scheduling MFP has the most user-friendly/intuitive

Look, we get that tracking calories will feel

interface of any food logging app on the

started tracking calories. However, if you’re

Whether you're experienced with logging food

worth it – don’t leave things out. Even if it as

recommendation.

the mayonnaise in your sandwich.

The Do's and Don'ts of Macro Tracking with MyFitnessPal

The only rule of tracking calories

Do use MyFitnessPal to:

tedious at first. Heck, for most of us it was the market. Moreover, the food database seems to most annoying thing in the world when we first be the most comprehensive and accurate. going to track calories – and believe us it’s little as eating a small chocolate bar or

Track EVERYHING Read labels, measure your portion size, and write it down. That's it! Basically, you will have to measure your food intake and will need a food log in which you

document every meal. For some folks, this is

painstakingly hard work so they just don’t do it. With today’s modern technologies, it is easier

than ever to simply enter your daily food selections into software/apps on your PC, tablet, and/or smartphone.

Two great starting places include: https://www.MyFitnessPal.com (Most popular)

https://www.CalorieKing.com

intake or a newbie, MFP is our top app

Track your macro intake as outlined in this 12 Week Shred Program. (You will have to input your macro and calorie goals manually into MyFitnessPal) Monitor weight-loss progress Stay consistent with your diet

Do use MyFitnessPal to: Log/track exercise (lifting or cardio) since this will skew the goal calorie/macro intakes that you calculated in this chapter. Example: If you log that you have burned 250 calories from a Jog in MFP will automatically increase your Daily Calorie Goal by 250. Log/track your daily footstep count (for same reason above). Turn off this option in settings.

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NUTRITIONAL STRATEGY

How to Weigh Foods?

Measuriing with cups

It is best to invest in a kitchen food scale so

Use metric cups for foods such as breakfast

you can accurately weigh out your portions. Most foods are sold by weight, not volume. If you’re new to weighing and measuring, here

cereal. You can also use them as measuring scoops, especially for cooked rice, pasta and noodles.

are some tips to help you:

Measuring with digital scales Place a plate, a bowl, or a piece of baking paper on electronic kitchen scales.

Add the food you want to weigh – it may take a couple of seconds for the scales to settle and display the final reading.

Measuriing with Spoons Use metric spoons for energy-dense foods

such as oil, butter, sugar and honey. And keep the measure level by flattening off the top of

the spoon with a knife, so that it’s levelled and not heaped.

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NUTRITIONAL STRATEGY

What if you eat out and don't know how many calories are in your food? If you eat out at a restaurant you can always

There is no right or wrong way but ask your-

ask the server how big the portion sizes are

self which way is most sustainable for YOUR

MyFitnessPal and CalorieKing have huge

yourself enough to be comfortable meeting

and how the food is prepared. Moreover, both catalogues of nutritional facts from restaurants and fast-food chains.

Tracking condiments, toppings, sweeteners, etc The general rule-of-thumb is that if something

lifestyle. Additionally, make sure you challenge macros when things don’t go to plan. If you

forget your food at home and have to eat out

then be equipped with the knowledge you need to succeed.

is calorie-free, then you don’t need to be so

If you feel a bit overwhelmed at the idea of

condiments may be loaded with calories

not alone. However, like anything, it takes

read the food labels.

where many people want to throw in the towel

nit-picky about tracking it. Contrarily, certain

tracking your macros every day then you are

despite their small serving size, so be sure to

consistent practice. Admittedly, this is a point

For example, mustard is pretty much free of

(and do).

calories (it mostly contains vinegar, salt and

"I don't want to have to weigh my food."

mustard on your sandwich, then don’t worry

I just want abs."

other calorie-free foods. But if you are instead

All jokes aside, the learning curve can suck. It

then you should absolutely be tracking that as

you are doing this, and power through it.

spices) so if you put a few tablespoons of

"I don't want to have to defined limits to my eating,

about tracking it. Same goes for most any

"Can't I just switch from white rice to brown rice??"

going to use a bunch of bleu cheese dressing

can make or break you. Remind yourself why

it will impact your calorie intake.

Are macro customized daily meal plans for you? Some people may do best out of the gate if they create a menu designed to hit their

macros prior to each day. There is nothing

wrong with this, so long as you become com-

It WILL become easier, and in the end the

flexibility of macronutrient management can be liberating.

It builds off a foundation of the essential requirements, and leaves the small details to those who are still spinning their wheels and eating tilapia four times per day.

fortable with tracking and know how to adjust your day as needed. Other people use the

flexibility offered and thrive by not eating the

same

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Are there any websites out there that can automatically create a meal plan for me based on my macros? Yes! We recommended Eatthismuch.com

How to create a meal plan for your low-carb days?

How to create a meal plan for your High-carb days?

Visit: http://www.eatthismuch.com

1. Simply enter your Low-Carb Day Calorie

1. Simply enter your High-Carb Day Calorie

‘Generate’

Goal and desired number of meals. Then click

2. Find the ‘Current nutrition targets' section

3. Set the ‘Target Macros’ to ‘A percentage of

percentages.

and click 'Edit Targets'

calories’ and then use the following

and click 'Edit Targets'

calories’ and then use the following

Low-Carb Day: Fat 25% / Carbs 40% / Protein

High-Carb Day: Fat 20% / Carbs 50% / Protein

4. Set Fiber to 30 grams

5. Click ‘Save Changes’

6. Then click ‘Regenerate’

Your new Low-Carb Day Meal Plan will be

Your new High-Carb Day Meal Plan will be

plan even more with the many settings/features

35%

created and you may even tweak the meal the website has to offer.

30%

created and you may even tweak the meal the website has to offer.

Create as many different meal plans as you like!

We have also created a step-by-step instructional video on how to create a meal plan based on your macros. Visit this link: http://bit.ly/create_meal_plan_women

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12 WEEK TRIPHASIC TRAINING GUIDE The 12 Week THE FIT BREED Workout Routine

Chapter 6

A word on improving body composition Triphasic Hybrid Power/Hypertrophy Training Propelling your physique and athleticism essentially entails improving your body composition and functional strength. Ask any individual in the gym what their goal is and it’s likely along the lines of being leaner, stronger, more explosive and more muscular (i.e. improving their athletic or fitness performance and body composition).

Triphasic Hybrid Power/Hypertrophy Training encompasses elements of both bodybuilding andpowerlifting training protocols. With this routine the idea is that, instead of focusing on specific training adaptations (hypertrophy, maximal strength, power etc.) individually for weeks at a time like with linear forms of periodization, you will perform exercises in both the lower rep ranges (4-6 reps) and higher rep rages (8-15 reps) within the same given week. This is achieved by splitting the workouts into “power” days and “hypertrophy” days which, subsequently, means you will be training each muscle group twice a week.

The conundrum everyone faces is that improving body composition is a give-and-take process. Itwould be remiss not to mention that the path to a leaner body and enhanced athletic performanceis an arduous one and the finish line doesn’t come overnight. But anything worth having is worth working hard for, so be prepared To many, this way of training may seem someto give this journey to shredded everything what counter-intuitive as it goes against their you’ve got! long-held beliefs of overtraining and how training a body part any more than once a Nutrition is no different. week will supposedly cause you to crash and burn out. This program is ultimately suitable to most any trainee, regardless of their experience level in the gym. The main thing to keep in mind throughout the process is that consistency and progression are keys to success and achieving your goals. This program isn’t magic; no program is. The notso-secret to success in health/fitness is doing things that are effective to your goals, repeatedly.

It is, after all, in contrast to more traditional

bodybuilding split-style programs that have become so popular within the fitness community over the years. But fear not-within a few short weeks your body will adapt to this added training frequency and you will soon begin to make gains in both strength and muscle mass at a much faster rate than you've experienced previously.

TRAINING DAY Tripphasic Intensity Modifications During this program, you will progress through 3 phases/microcycles that modify your workouts by increasing the number of sets per exercise, and level of intensity: Phase 1 (Weeks 1-2) Phase 2 (Weeks 3-6) Phase 3 (Weeks 7-12) As you will be performing exercises in both lower and higher rep ranges, it has been designed so that the workouts are separated into “power” days and “hypertrophy” days respectively. The rationale behind this is that you will get more ‘bang for your buck’ so to speak if you focus on lifting for either maximal strength or to induce muscular hypertrophy within a given training session.

Listed below is the basic format of the program: Day 1: Upper Body Power Day 2: Rest Day 3: Quads/Hamstrings/CalvesHypertrophy Day 4: Chest/Shoulders/TricepsHypertrophy Day 5: Back/Biceps/AbsHypertrophy Day 6: Rest Day 7: Lower Body Power

Power days (Day 1 & 7 )

On power days the focus will be on major “power” movements for your upper and lower body like eated Cable Rows, Incline Dumbbell Presses, Squats and Leg Press. The goal is to stay within 4-6 reps for all 3 sets (2 sets during Phase 1). Be sure to rest enough in-between sets to be ready for your next heavy set (it may take a good 3-4 minutes to completely recover between sets). Keep in mind, the purpose of these workouts is to move maximum weight! Your hypertrophy workouts will be quicker-paced and have shorter rest periods. On power days you need to have a STRENGTH mentality. A couple of hypertrophy-style sets will also be added to power days just to keep you focused on explosiveness.

Hypertrophy Days (Day 3,4 & 5) On your hypertrophy days you will be doing sets of higher repetitions with lighter loads. Emphasis will be placed on moving the weight through the concentric phase of the lift as quickly as possible/explosively. Rest should be no longer than 90 seconds between each set. Make sure to stop a rep or two shy of failure on hypertrophy days or you will fatigue yourself too quickly. Only during Phase 3 (which is from weeks 6 to 12) should you go to absolute failure on the last set of each exercise. On prior sets you will continue to stop 1-2 reps sht of failure. This will help you maintain greater overall force production and volume during the workout and it will prevent neural fatigue and burnout.

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TRAINING DAY Why aren’t all sets to failure?

Failure is a tool and has to be used correctly and is not necessarily the goal of every set. Once you get adjusted to the volume and frequency then you can start adding in sets to failure for power movements and some of your explosive type training. Abstain from training to failure consistently for more than 6 weeks in a row without at least a brief hiatus. The reason this is recommended is because if you constantly train to failure it will impede your performance, strength, decrease the volume you are able to handle, and ultimately reduce your training capacity. There seems to be a notion out there that any set NOT taken to absolute failure is an exercise in futility, but that’s utter NONSENSE. There’s plenty of research that shows volume is the main dictator of how much muscle damage occurs.

The New Research Indeed, research has shown that sets taken near, but not to failure are almost, if not as effective as sets taken to failure on inducing gorwth. Also there is the added benefit that they do not overtax your nervous system to the point where it reduces your strength, power, and volume output. Take note that overload is accumulated throughout your workout and adding more volume is actually a way to induce more overload, not just by adding more weight/reps. Again, there is nothing wrong with taking some sets to failure once you are adapted to the routine, but it has to be properly periodized to avoid performance decrements and excessive central nervous system (CNS) fatigue.

Exercise Selection: Compound vs. Isolation Exercises Compound exercises are the bread and butter of muscle and strength building. They work multiple muscle groups and are the most challenging and rewarding lifts. They should

always be performed first in your workout plan. Isolation exercises work only a single muscle group at a time. Ingeneral they utilize a lighter weight, and don't allow for as much progression as compound movements. Because isolation lifts are less taxing, they work better as finishing exercises, helping to work an already fatigued and taxed muscle. Because the focus of compound exercises is to tax several muscle groups, you should not worry as much about feeling the muscles work when using them.

Focus on proper form and progression of weight, and trust that this combination will build plenty of muscle. It will Isolation exercises allow you to feel a muscle working. They allow you to feel a muscle working. they allow you to zero in on a mind-muscle connection, and a strong muscular contraction and pump. Make sure to keep proper form at all times. Sloppy isolation exercises with too much weight quickly turn into mild, less-than-effective compound lifts.fatigue.

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TRAINING DAY Here are some tips to help you get the most from your workouts: 1. Donâ&#x20AC;&#x2122;t shy away from difficult, compound exercises; they are the best bang for your buck. 2. If you are unfamiliar with technical exercises like Seated Cable Rows and Squats, it is imperative that you research proper form or have a trainer/strength coach teach you.

Triphasic Intensity Modifications During this program, you will progress through 3 phases/microcycles that modify your workouts by increasing the number of sets per exercise, and level of intensity: Phase 1 (Weeks 1-2) 56 Sets Phase 2 (Weeks 3-6) 84 Sets Phase 3 (Weeks 7-12) 84 Sets The workouts are listed in on the next few pages and there is also a printable workout log included in this 12 Week Shred Transformation Pack which we highly recommended you use!

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WEEK 1 TO 2: PHASE 1 Duration: 2 Weeks

Intensity: Medium

Total sets: 56

Notes: Make sure you warm up thoroughly for all exercises, stretch, and use precaution when using heavy weights. You will notice it is only 2 sets per exercise so you can ease into this new training system and let your body adapt. In phase 2 and 3 the intensity will pick up! For all sets you will stop 1-2 reps shy of failure. Power sets are in red and explosive sets are in blue Day 1: Upper Body Power Day Seated Cable Rows Lat Pulldown Incline Dumbbell Chest Press Push Ups Dumbbell Shoulder Press Ez Bar Curls Tricep Rope Pushdown

Movement Power Explosive Power Explosive Explosive Explosive Explosive

Reps 4-6 8-12 4-6 8-12 8-12 8-12 8-12

Rest Time 3 mins 90 seconds 3 mins 90 seconds 90 seconds 90 seconds 90 seconds

Day 3: Quads/Hamstrings/Calves Squats Leg Press Pile Squats Standing Calf Raises 30 mins LISS Cardio

Movement Explosive Explosive Explosive Explosive

Reps 8-12 8-12 8-12 12-15

Rest Time 90 seconds 90 seconds 90 seconds 90 seconds

Day 4: Chest/Shoulders/Triceps Incline Dumbbell Chest Press Dumbell Shoulder Press French Press Push Ups Dumbbell Side Raises Triceps Rope Pushdowns

Movement Explosive Explosive Explosive Explosive Explosive Explosive

Reps 8-12 8-12 8-12 8-12 8-12 8-12

Rest Time 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds

Day 5: Back/Biceps/Abs Lat Pulldaown Incline Dumbbell Curls Seated Cable Rows EZ Bar Curls Hanging Knee Raises Machine Crunces Swiss Ball Arm Leg Switch

Movement Explosive Explosive Explosive Explosive Explosive Explosive Explosive

Reps 8-12 8-12 8-12 8-12 12-15 12-15 12-15

Rest Time 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds

Movement Power Explosive Power Explosive

Reps 4-6 8-12 4-6 12-15

Rest Time 3 mins 90 seconds 3 mins 90 seconds

Day 2: Rest

Day 6: Rest Day 7: Lower Power Body Squats Plie Squats Leg press Standing Calf Raises

WEEK 3 TO 6: PHASE 2 Duration: 4 Weeks

Intensity: Medium/High

Total sets: 84

Notes: Make sure you warm up thoroughly for all exercises, stretch, and use precaution when using heavy weights. Unlike Phase 1 where only 2 sets per exercise, phase 2 will have 3 sets for every exercises. Do not take sets to failure as doing so may burn you out. We recommend stopping 1-2 reps shy of failure. Power sets are in red and explosive sets are in blue. Day 1: Upper Body Power Day Seated Cable Rows Lat Pulldown Incline Dumbbell Chest Press Push Ups Dumbbell Shoulder Press Ez Bar Curls Tricep Rope Pushdown

Movement Power Explosive Power Explosive Explosive Explosive Explosive

Reps 4-6 8-12 4-6 8-12 8-12 8-12 8-12

Rest Time 3 mins 90 seconds 3 mins 90 seconds 90 seconds 90 seconds 90 seconds

Day 3: Quads/Hamstrings/Calves Squats Leg Press Pile Squats Standing Calf Raises 30 mins LISS Cardio

Movement Explosive Explosive Explosive Explosive

Reps 8-12 8-12 8-12 12-15

Rest Time 90 seconds 90 seconds 90 seconds 90 seconds

Day 4: Chest/Shoulders/Triceps Incline Dumbbell Chest Press Dumbell Shoulder Press French Press Push Ups Dumbbell Side Raises Triceps Rope Pushdowns

Movement Explosive Explosive Explosive Explosive Explosive Explosive

Reps 8-12 8-12 8-12 8-12 8-12 8-12

Rest Time 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds

Day 5: Back/Biceps/Abs Lat Pulldaown Incline Dumbbell Curls Seated Cable Rows EZ Bar Curls Hanging Knee Raises Machine Crunces Swiss Ball Arm Leg Switch

Movement Explosive Explosive Explosive Explosive Explosive Explosive Explosive

Reps 8-12 8-12 8-12 8-12 12-15 12-15 12-15

Rest Time 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds

Movement Power Explosive Power Explosive

Reps 4-6 8-12 4-6 12-15

Rest Time 3 mins 90 seconds 3 mins 90 seconds

Day 2: Rest

Day 6: Rest Day 7: Lower Power Body Squats Plie Squats Leg press Standing Calf Raises 30 mins LISS Cardio

WEEK 7 TO 12: PHASE 3 Duration: 6 Weeks

Intensity: High

Total sets: 84

Notes: Make sure you warm up thoroughly for all exercises, stretch, and use precaution when using heavy weights. During Phase 3 of the workout you may go to absolute failure on the last set of each exercise and an prior sets you will stop 1-2 reps shy of failure. HIIT Cardio is introduced on day 2. Power sets are in red and explosive sets are in blue. Day 1: Upper Body Power Day Seated Cable Rows Lat Pulldown Incline Dumbbell Chest Press Push Ups Dumbbell Shoulder Press Ez Bar Curls Tricep Rope Pushdown Day 2: HIIT Cardio 5 min warm up + 10 intervals Day 3: Quads/Hamstrings/Calves Squats Leg Press Pile Squats Standing Calf Raises 30 mins LISS Cardio Day 4: Chest/Shoulders/Triceps Incline Dumbbell Chest Press Dumbell Shoulder Press French Press Push Ups Dumbbell Side Raises Triceps Rope Pushdowns Day 5: Back/Biceps/Abs Lat Pulldaown Incline Dumbbell Curls Seated Cable Rows EZ Bar Curls Hanging Knee Raises Machine Crunces Swiss Ball Arm Leg Switch Day 6: Rest Day 7: Lower Power Body Squats Plie Squats Leg press Standing Calf Raises 30 mins LISS Cardio

Movement Power Explosive Power Explosive Explosive Explosive Explosive

Reps 4-6 8-12 4-6 8-12 8-12 8-12 8-12

Rest Time 3 mins 90 seconds 3 mins 90 seconds 90 seconds 90 seconds 90 seconds

Movement Explosive Explosive Explosive Explosive

Reps 8-12 8-12 8-12 12-15

Rest Time 90 seconds 90 seconds 90 seconds 90 seconds

Movement Explosive Explosive Explosive Explosive Explosive Explosive

Reps 8-12 8-12 8-12 8-12 8-12 8-12

Rest Time 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds

Movement Explosive Explosive Explosive Explosive Explosive Explosive Explosive

Reps 8-12 8-12 8-12 8-12 12-15 12-15 12-15

Rest Time 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds

Movement Power Explosive Power Explosive

Reps 4-6 8-12 4-6 12-15

Rest Time 3 mins 90 seconds 3 mins 90 seconds

12 WEEK

CARDIO One of the first things many people do in the quest to get leaner is start jogging or slaving away on a treadmill. Society has done a very good job of making

us believe cardiovascular exercise paired with

eating nothing but salad is the key to fat loss. In the context of optimizing body composition, cardio needs to be treated as a tool for fat

loss more so than an aggressive necessity.

thing on any two days, or have any idea what their next meal will be.

While having a baseline of cardiovascular work is good for health and can contribute to a caloric deficit, we don't want to go "all-in" out of the gate.

Chapter 7

HIIT (High Intensity Interval Training)

HIIT is a system of organizing cardiorespiratory training which calls for repeated bouts of short duration, high-intensity exercise intervals

intermingled with periods of lower-intensity intervals of active recovery.

To sum up why HIIT works so well, let's recap: HIIT lasts 20 minutes or less – resulting in a

short workout time nearly anyone can integrate into their lifestyle.

HIIT can increase VO2 max for both high

intensity and endurance athletes. VO2 max is the max amount of oxygen a person can use and transport duringexercise. You want this

number to be high because it enables you to

use more fat as fuel instead of glucose. Since

Chapter 9 will discuss plateaus and how to

our fat stores tend to be much higher than

ly have to decrease caloric intake and/or

get the highest percentage of fuel from fat

break through them, but as a spoiler we usual-

glycogen stores, it is preferential to be able to

increase cardio expenditure.

during exercise. While sprinting uses a high

When we start with an overly aggressive

intensity, the rate at which you change from fat

cardio strategy we won't have much room to adjust once we plateau. Not only does nobody want to spend 2 hours

of their day doing cardio, excessive cardio can interfere with the positive effects that come with weight/resistance training.

amount of glycogen because it is such high

burning to sugar burning is higher in individuals with a higher VO2 max.

EPOC Increases HIIT increases EPOC (excess post-exercise

oxygen consumption) resulting in an elevated fat loss state for up to 24 hours after you finish your workout – something you won’t get from lower intensityexercise.

CARDIO HIIT trains the body to effectively remove

LISS (Low-intensity steady state cardo)

intervals. By quickly removing lactate and other

Low-intensity cardio doesn’t have the acute

metabolic waste from the muscles between by-products resulting from high intensity

exercise, you enable the body to be primed and ready for another bout of high-intensity exercise with less rest.

HIIT is one of several ways to boost both testosterone and growth hormone levels. Since these hormones are highly responsible for muscle gain and fat loss, you should be doing

metabolic benefits of high-intensity cardio, but it’s an easy way to chip away at calories

throughout the week without adversely affecting your time lifting weights. LISS is a bit like

spending money eating out. At the time, it

doesn’t seem like much but at the end of the month it’s surprising how much you have spent.

all you can to keep levels high.

HIIT Cardio workout You can do these workouts using tools, such

as a jump rope, or simply doing jumping jacks, or sprinting, or working on a stationary cycle. Use your imagination. Just follow the work-to-rest intervals as indicated.

HIIT workout Note: Always begin with a 5 min warm up. (Jog/Stretch) 20 seconds: High-intensity exercise (E.g. Sprint)

60 seconds: Rest or low-intensity exercise (E.g. Walk)

Repeat another 10 times, followed by a final 20-second high-intensity blast. Total time: 15 minutes

While the majority of our deficit will be created from dietary restiction, we will include cardio to assist in our goals.

How many calories does LISS burn? The table below lists the calories burned by

doing dozens of activities for 30 minutes and the numbers are based on an individual who weighs 144 pounds.

Avg Calories Burned

Time

Jog: 5.5 mph

250

30 mins

Stationary Bike

230

30 mins

Stationary Row Machine

200

30 mins

Swimming: general

190

30 mins

Walk: 4.5 mph

150

30 mins

Cardio Activity

Note: Stationary Bike, Stationary Row Machine and Swimming were performed at a low/medium intensity.

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CARDIO Incorporating Cardio into the 12 week THE FIT BREED Program Phase 1 (Weeks 1-2) 1x LISS per week Phase 2 (Weeks 3-6) 2x LISS per week Phase 3 (Weeks 7-12) 2x LISS + 1 HIIT per week HIIT is a valuable tool and we recommend you only introduce it into your plan during Phase 3 (weeks 6-12) due to its level of intensity. During Phase 1 and 2 the effectiveness of LISS cardio will have decreased as the body adapts. Therefore Phase 3 (Weeks 6-12) will include 2x LISS cardio sessions + 1 HIIT session per week to really take things to the next level. HIIT and LISS both have a place in your training plan

Adherence, time, and recovery all need to be considered when structuring your cardiovascular strategy.

Cardio not only has cardiovascular health

benefits, but will help improve our ability to

recover between sets and thus increase our work capacity.

Creating a caloric deficit is whatâ&#x20AC;&#x2122;s most

important in getting leaner. Cardio is a tool to HELP accomplish this, and not a

necessity. Having said that, inclusion of

cardio is suggested for reasons mentioned in this chapter.

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12 WEEK

Supplementation

Chapter 8

The supplements recommended bellow for the 12 week THE FIT BREED Program were chosen gue to their excellent efficacy and scientific validity. While supplements will never replace proper diet and training, they are certainly an important component of a total health/fitness regimen.

Moreover, studies corroborate that the proportion of leucine in a given protein source has direct effect on the peak muscle protein synthetic rate attained in the postprandial state. So in short, whey protein is one of the highest quality protein sources you can take in.

Note: These supplements are all optional

Primary benefits:

Whey Protein Arguably the most popular sports supplement on the market, and for good reason. Whey protein presents gym-goers with a highly bioavailable, complete protein source to help meet their daily protein needs. Naturally, since lifting routinely increases protein demands, whey protein supplements can be the perfect way to get more protein in your diet.

How it works: Whey protein, the acclaimed gold standard of supplementation, is one of the best sources of all nine essential amino acids, and more importantly of L-leucine. Much of the research thus far has uncovered that a key substrate in the activation of mTOR is the amino acid L-leucine.

Promotes recovery and muscle growth Attenuates soreness/reduces fatigue

Presents an easy option to hit your daily protein requirements

Possible side effects: Upset stomach and indigestion are the two most common issues with whey protein products. This might be alleviated by choosing a pure whey isolate product over a whey concentrate (which contains more lactose).

When to take: You may use it daily as needed to meet your protein requirements.

SUPPLEMENTATION Recommended dosing:

Fat Burners/Thermogenics:

Use as needed to meet your protein requirements. However, DO NOT rely on whey protein as your sole source of protein; mix it up, use whole foods when possible.

Before we dive into fat-burners/thermogenics, keep in mind that these supplements enhance fat-loss by increasing metabolic rate and/or adipose tissue oxidation (the use of fat as energy). Therefore, taking these supplements will help you burn more energy and utilize substrates, specifically fat, more effectively.

Whey Protein FAQs: Q: Can I use whey protein if I have a milk allergy?

How fat-burners work:

A: No, whey protein is derived from cheese so As noted above fat burners/thermogenics work it does contain dairy. to increase your metabolism and enhance Q: Is it true that whey protein is bad for the adipose tissue oxidation. These supplements kidneys? do this by acting on specific receptors and A: No, whey protein itself is not bad for the chemicals in the body that regulate fat oxidakidneys. This myth stems from the issue of tion and increase metabolic rate. Certain ingrerenal impairment in individuals who have dients, like caffeine, also provide stimulation to chronically superfluous amounts of protein the central nervous system and give users a intake in their diet. It has nothing to do with sense of greater energy throughout the day, the source of the protein. which will help them be more active. Q: Doesn't cooking/baking whey protein denature it? A: Yes, but this has little ramification in regards to how your body utilizes the protein since denatured protein is essentially â&#x20AC;&#x153;hydrolyzedâ&#x20AC;? protein; youâ&#x20AC;&#x2122;re still ingesting all the amino acids that were originally there to begin with.

Primary benefits: Increase metabolism

Enhance the use of fat tissue (and other substrate) as energy

Increase energy and focus

Lower rate of perceived exertion

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SUPPLEMENTATION Possible side effects:

Creatine Monohydrate

Side effects should be rather minimal if you use a safe, efficacious fat-burner/thermogenic. While it is impossible to list specific side effects without knowing the product you’re using, we can say that SimplyShredded’s VANQUISH ELITE was formulated to avoid side effects and maximize fat burning.

Creatine monohydrate has stood the test of time when it comes to weight training and athletic performance. It’s one of the most efficient supplements to consider when looking at its cost-to-benefit ratio and safety/tolerability.

When to take: Most fat-burners/thermogenics are best taken before working out and possibly again at another time in the day. The best thing is to simply follow the instructions on the bottle/label.

Recommended dosing: Follow the dosing instructions on the label of the specific product you’re using.

Fat Burner FAQs: Q: Will I lose fat if I take a fat-burner and overeat? A; No, it is important to know that no supplements will “do the work for you” or make Q: Do I need a fat-burner to lose fat? A: Certainly not, but if you buy a properly formulated product, it can certainly assist you throughout the fat-loss process.

How creatine works: The energy currency of the cell is known as Adenosine Tri-Phosphate (ATP). Essentially, your muscles are constantly using up and restoring ATP levels in order to perform work (i.e. contract). One way to restore depleted ATP stores in muscle cells is through the phosphocreatine energy system. This is achieved upon donation of a highly energetic phosphate from a phosphocreatine molecule to an ADP (adenosine di-phosphate) molecule, thus forming a new ATP molecule.

Primary benefits:

Increases intracellular water levels in

muscle cells, which in turn increases protein synthesis

Bolsters ATP production, resulting in increased power/strength output

Acts as a neuroprotective agent since brain cells rely heavily on ATP for membrane integrity

Possible side effects: Bloating/cramping (even though

“bloating” in this sense is actually

conducive to creatine stimulating muscle growth)

Dehydration (if not drinking ample water)

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SUPPLEMENTATION When to not use creatine:

Q: I'm using creatine and notice I urinate more often, is this normal?

Avoid use if you have renal issues or diabetes A: Unbeknownst to you, it’s likely due to an . increase in the amount of fluids you consume, When to take: not the creatine itself.

Preferably pre-workout but it’s not a major issue when creatine is ingested so long as it is kept consistent

Recommended dosing: Most studies have concluded that once a saturation point is achieved creatine can be dosed between 3-5 grams/day to sustain intracellular levels. NOTE: Creatine may be “front-loaded” at a higher dose (generally 8-10g/day, split in two doses) to achieve

Q: I see a lot of talk about kre-alkalyn and creatine ethyl ester, are these better than the monohydrate form? A: Contrary to popular belief, these purported “highly absorbable” forms of creatine are actually less bio-available than the tried-and-true monohydrate form. Q: Can I mix creatine with other powder-based supplements? A: Yes, that’s fine (and often times favorable).

quicker saturation of cells, but this isn’t required.

CREATINE FAQs: Q: Is a creatine a steroid? A: I have no clue where this common claim originated from but the answer is no, just no. Q: Does creatine cause kidney damage? A: No, not unless you’re taking exceptionally high amounts (and even then it’s unlikely). Creatine may be a risk for those with pre-existing renal impairment, but there is little evidence that nominal doses cause such issues.

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SUPPLEMENTATION Multi-Vitamins

Recommended dosing:

Multi-vitamins are unique in the supplement industry in that they present consumers with a fail-safe to avoid vitamin and mineral deficiencies.

Most studies have concluded that once a saturation point is achieved creatine can be dosed between 3-5 grams/day to sustain intracellular levels.

How Multi-Vitamines work:

Multi-Vitamins FAQs:

The body requires that we ingest a certain amount of micronutrients (i.e. vitamins, minerals, polyphenols, etc.) per day to function properly. Many processes that we carry out in everyday life are thanks to micronutrients. In a nutshell, multivitamins work by making sure your body has an adequate intake of important micronutrients, so you can perform better and live healthier.

Q: Are multi-vitamins worth it if I already eat a lot of fruits and vegetables?

Primary benefits:

A: More often than not, multi-vitamins contain fat-soluble micronutrients which should be taken with food to ensure proper absorption.

Prevent micronutrient deficiencies

Enhances well-being and cognition Bolsters the immune system

Possible side effects: May cause dehydration if you do not drink adequate fluid throughout the day

When to take: It is usually advised to take your multi-vitamin with the first meal of the day

A: Frankly, yes. Multi-vitamins contain a whole spectrum of micronutrients that may be absent from your diet, even if you do eat a lot of nutrientdense foods (like fruits and vegetables). Do I need to take a multi-vitamin with food or can I take it on an empty?

Summing it up: The Supplement list above is pretty basic and inexpensive. They are by no means requiered, but will arguably produce the greatest bang for your buck. Pride Yourself on perfecting the details prior to this chapter and then if you choose, add those extra few percentage points of progress.

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12 WEEK

Adjusting the plan At some point you will more than likely

Chapter 9

So what do you do to keep progressing?

need to adjust your strategy to

"When fat loss stalls we need to reopen the

continue progressing.

caloricdeficit by further decreasing caloric

As we drop bodyweight our Daily Calorie

intake and/or increasing cardio vascular

need to reopen the energy deficit for fat loss

This boils down to individual preference and

Requirement (DCR) decreases, and we will to continue.

This is a result of the following factors:

expenditure." what will allow for long-term sustainability.

Decreases in overall body mass lead to

The following data should ALL be considered

nonexercise activities.

strategy:

to exert to move ourbody.

1. The mirror/progress photos

lower expenditure from exercise and

The heavier we are the more effort we have Decreased TEF (less food to digest) Homeostatic hormonal mechanisms

Our bodies like to preserve a certain level of body fat for survival purposes. That's essentially what stored body fat is: reserve energy when food is not available.

prior to making an adjustment to your fat-loss

This should trump ALL of the other factors

that will be listed. If you are looking leaner in the mirror or through progress photos then DO NOT CHANGE ANYTHING.

Progress photos should be taken in similar

When our stores get low our expenditure is

light in the same location if possible. This

on the energy deficit and preserve adequate

that can mask whatâ&#x20AC;&#x2122;s actually occurring.

down regulated in an attempt to close the gap

will prevent any inconsistencies in shadows

levels of body fat.

Itâ&#x20AC;&#x2122;s best to take progress photos facing a

The greater the caloric restriction the more

we adapt to an intake. For this reason, we

want to start with our ceiling high for adjust-

window with the camera between you and the window. This will allow for the most consistent light.

ments with regards to diet and cardio.

However, even with the most well thought out

strategy you will have some metabolic adaptation and you will likely plateau.

ADJUSTING THE PLAN 2. Bodyweight

When decreasing calories, typically we only

While we are primarily concerned with fat

decrease from carbs and fat. The reason we

weight loss and fat loss over time. Weigh in

crucial for preserving lean body mass (ie.

waking and after using restroom) and track

your protein intake at a constant level through-

loss, there is obviously a correlation between

do not decrease from protein is because it is

each day under the same conditions (upon

muscle) so therefore, you want to maintain

your weight daily (using the Weight Loss Log

out your cut. The calorie drops would be much

Spreadsheet). A weekly drop of ~.5-1% of

better served coming from carbs and fat.

bodyweight will ensure that the drops are

coming primarily from fat stores assuming

How many calories do we deduct per day?

you have your bases covered with adequate protein intake and training design/execution

(which you will). If you see positive changes in the mirror and/or measurements but not on

the scale then DO NOT CHANGE ANYTHING. There is a lot more that goes into bodyweight than just adipose tissue.

This will depend what level you are at (read below for recommendations).

Overweight/Obese For those at an overweight or obese level you

should go with a bigger drop in the 100 to 200 range.

3. Body measurements

Recommendation: Lower carbs by 30-40 grams

While the mirror and progress photos are

per day and fat by 5-8 grams per day

GREAT, they are also qualitative in nature. If the scale isnâ&#x20AC;&#x2122;t moving but say your waist is going down, then you know you are losing body fat and SHOULD NOT CHANGE ANYTHING.

Measurements worth taking for tracking fat loss include:

- Waist circumference at navel

- Hip circumference at widest point

So what do we do if the items above indicate that it actually is time to make an adjustment? Increase the energy deficit by an additional 1015% from further dietary restriction

General dieter If youâ&#x20AC;&#x2122;re a general dieter and dropping calories for the first time then you should go with a range of 50 to 100 calories per day.

Recommendation: Lower carbs by 10-15 grams per day and fat by 4-6 grams per day. Note: For those of you who have been dieting for a while, and have reduced calories a fair

amount already on multiple occasions then you should stick to a 25 to 50 calorie drop. Which would result in a recommendation of lowering carbs by 5-10 grams per day and fat by 1-2 grams per day.

and/or added cardiovascular work.

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ADJUSTING THE PLAN Back to our example Bianca (General Dieter) has just reached week 4 of her 12 Week Shred and has hit a weight loss plateau.

TAKE HOME POINTS Our DCR (Daily Calorie Requirements) adapts as we lose body fat to protect

against continued fat loss, therefore plateaus

Her current daily macros are:

occur at given calorie intakes and cardio

Low-Carb Day 5x/week=47g/168g/147g High-Carb Day 2x/week=42g/236g/142g

When fat loss stalls we must reopen the

As a general dieter the recommendations are

to lower carbs by 10-15 grams per day and fat by 36 grams per day. Bianca wishes to deduct 15 grams from carbs and 5 grams from fat on both her low and high-carb days.

New macros: Low-Carb Day 5x/week=42g/153g/147g High-Carb Day 2x/week=37g/221g/142g

levels.

calorie deficit by decreasing macros, increasing cardio or both.

Reduce calories in the form of carbohydrate and fat.

Do not rely solely on the scale to determine if you are progressing. Many relatively new trainees can build muscle and lose fat

simultaneously, which can obviously partially mask drops on the scale.

So there you have it! Simply make the neces-

sary adjustments to each dayâ&#x20AC;&#x2122;s macros and sprinkle some more cardio in (like an extra

HIIT or LISS session) and be patient. Progress should pick back up.

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12 WEEK Frequently Asked questions Why are my calories not adding up on my app based on the macros I'm hitting?

Chapter 10 What if I'm not as strong as my last workout?

This may happen. Strength is not linear. Many apps allow you to input calories in addition Expect some bad days and keep grinding. to the macros. Food labels use rounding, and Can I drink Alcohol? there is also a potential for error on behalf of the person inputting the data in to the database. Alcohol contains approximately 7 calories per If you are hitting your macros (Fat/Carbs/Protein) gram and most alcoholic beverages get the then you are hitting your calories. There is no majority of their calorie content from way around it. carbohydrates. While drinking copious amounts

What if I lose more than .5,1% of my bodyweight in a week? If it’s less than 4% of total weight then hold off another week or two and reassess. If it continues, increase calories by 5-10%. If it levels off to the appropriate rate stay put.

How long should I wait after I plateau to make an adjustment?? 5 to 7 days. You could just be stressed and water retention is masking fat loss. If you strongly believe your intake should be yielding a caloric deficit then it probably is, and you just need to hold out a bit longer.

of alcohol is often a socially acceptable form of entertainment, it behooves you to avoid such events if you are serious about your physique.

This is NOT to say you can’t have any alcohol, but just that you should restrict intake to maybe 1-2 drinks per week if you must have any. Alcohol has repeatedly been shown to decrease (and possibly inhibit) muscle protein synthesis so it is not doing you any good to ingest large amounts of it. Moreover, alcohol impairs cognition and can interrupt with your ability to perform in the gym (and elsewhere). If you want to work an occasional beer or glass of wine into your daily calorie intake, that is fine. Just don’t go drinking a whole six pack and think that is considered “moderation.”

FAQ How much water should I be drinking? We are in a dynamic state of losing and replenishing water in our bodies; when the amount of water being taken in becomes less than the amount being lost, we become dehydrated. Proper hydration is crucial to maintaining cell functions, and without enough water, performance and overall health can be greatly hindered. The amount of water one needs on a daily basis varies based on their size and their activity level (active individuals generally require much more liquid than sedentary individuals).

How much water should I be drinking per day? While everyone has different fluid requirements based on size, activity level, etc., 1-1.5 gallons per day is usually sufficient. Rule of thumb Lastly, a good rule-of-thumb to go by is that if your urine is a dark yellow color, you are dehydrated; if it's clear, you are taking in adequate fluid.

How much sleep should I aim for per night? Even acute losses of sleep have been shown to have a host of harmful effects in humans, including tendency to overeat the next day and decrease insulin sensitivity, two things that spell disaster when combined. Sleep loss usually results in feeling stressed out as well, which is generally not favorable for proper appetite regulation. Aim to get at least 7-8 hoursof sleep per night.

Are abs really made in the kitchen? Yes! Endless crunches will not melt away the fat from your midsection. It just doesn't work that way. And despite the "burn" of high rep abexercises, you barely burn any calories while doing those endless crunches. Visible abs are simply a result of low body-fat. (Approx. below 12%) In regards to ab training, 2 exercises per week is more than enough for vital stimulation. Another thing to consider too is your abs get a lot of indirect work from other exercises mainly compound movements such as squats, seated or standing presses and pulldowns, etc. So just remember if you can't see your abs very well, you're simply carrying too much body-fat. The best thing you can do is get lean by hitting your fat loss calorie/macro goals and training properly; once that happens, you'll start to see that six pack peek through.

FAQ What should I do if I have a food allergy or intolerance?

What should I do AFTER THE 12 WEEKS IS UP?

If you're allergic to a certain vittles, you should definitely follow standard protocol and avoid them. Allergies are a serious medical condition and trigger an immune system response that could be life-threatening if care is not taken; please consult a physician if you are concerned about a food allergy.

Determine if you would like to continue to get leaner. If the answer is yes, then continue dieting for fat loss using the recommendations within this book. If you decide you would like to begin a mass phase, then slowly add calories in the form of carbs and fat until you are gaining .5-1 lbs. per month.

A food intolerance, on the other hand, is not nearly as dangerous as a food allergy. Food intolerance is usually caused by an abnormality with the digestive process and can cause symptoms like upset stomach, indigestion, ans constipation.

I am happy with my results, now how do I maintain this year round?

How do I log food with no nutritional information like fruit and vegetables?

You will want to slowly start adding calories back into your diet as you transition to a maintenance phase. A maintenance phase is essentially when your caloric expenditure and intake are in equilibrium. To find how many calories you require for a maintenance phase you will need to simply calculate your DCR (Daily Calorie Requirements). You may refer to Chapter 5 or the Macro Calculator Excel Spreadsheet to calculate this value.

Sometimes fruits, vegetables, and meats do not come with nutritional information. Using websites/apps like CalorieKing or MyFitnessPal you can simply search the fruit, vegetable, or meat to obtain the same nutritional information.

The goal is to add calories slowly over a few weeks so you add as little body fat as possible. You may even get leaner during this process if you keep training hard and control your food intake.

The best thing to do if you are intolerant of certain foods/ingredients is either sparingly ingest those things or eliminate them from your diet. If you absolutely cannot eliminate them, you could try using certain digestive aids like fiber supplements and digestive enzymes.

When weighing meat, ALWAYS WEIGH IT RAW. The nutritional facts are based on the raw weigh of meat unless packaging specifically states otherwise. This is true for just about any type of food you cook.

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FAQ How do I manage hunger pangs? Eat your food slowly to give your brain time to catch up with your stomach. If you eat very quickly you may end up taking in an excessive amount of food and not feeling satiated. Drink plenty of water (or other low-calorie liquids)

I have just finished reading the entire guide. What is my next move now? Refer to the printable workout logs to prepare yourself for upcoming workouts.

Use the provided Excel spreadsheet to

calculate your fat-loss macronutrient goals.

You may also calculate them manually using

The benefits of staying hydrated are numerous, and keeping enough liquid in your stomach while you eat will create a sense of fullness (not to mention itâ&#x20AC;&#x2122;s great for digestive purposes).

the methods provided in chapter 5.

Eat foods that provide more satiety early in your meals:

tein)

Fibrous vegetables and fruits are

micronutrient-dense, lower-calorie options

that provide bulk to waste in the intestines and make you feel full.

Water content foods such as soups, beans,

lean meats, poultry, fish, low-fat dairy, fruits, veggies and certain cooked grains are generally

Vacate your mind from food

Download a macro/calorie tracking app such as MyFitnessPal and start logging your meals

Hit your daily macro goals (Fat/Carbs/ProWeigh in each day under the same conditions (upon waking and after using restroom) and record your weight.

Get up off your butt and make it happen!

This program means nothing without YOUR ACTION!

How do I submit my transformation photos? Please send it all through to

transform@simplyshredded.com

This sounds like common sense, but when you feel hunger pain coming on the last thing you want to do is be around the kitchen when grandma is whipping up her famous chocolate chip cookies. Try and keep yourself preoccupied with other things and youâ&#x20AC;&#x2122;ll notice you stop worrying about food so much.

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KEEP THE DRIVE ALIVE The only limitations one has, are the ones they place on themselves - Muhammad Ali Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something will take its place. If I quit, however, it last forever...- Lance Armstrong

A great pleasure in life is doing what people say you cannot do. Walter Gagehot

I t

n e v e r

g e t s

e a s I e r.

YOU JUST GET STRONGER Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly. - Stephen R. Covey

We are what we reatedly do. Excelence, therefore, is not an act but a habit.- Aristotle

No citizen has a right to be an amateur in the matter of physical training... what a disgrace it is for a man to grow old withou ever seeing the beauty and strength of which his body is capable. - Socrates

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12 WEEK

THE ULTIMATE GUIDE

Exercise List Squat Centric Exervises Squats Plie Squats Leg Press

69 70 71

Press Centric Incline Dumbbell Press Dumbbell Shoulder Press

72 73

Horizontal Pull Seated Cable Rows Vertical Pull Lat Pulldown

Upper Isolation EZ Bar Curls Incline Dumbbell Curls French Press Tricep Rope Pushdown Dumbbell Side Raises

76 77 78 79 80

Lower Isolation Standing Calf Raise

Abdominals Hanging Knee Raises Machine Crunches Swiss Ball Arm Leg

82 83 84

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SQUATS MAIN MUSCLE WORKED: INSTRUCTIONS Quadriceps 1. This exercise is best performed inside a squat rack for safety purposes. OTHER MUSCLE: Glutes, Hamstrings, Lower Back EQUIPMENT: Barbell MECHANICS TYPE: Compound

To begin, first set the bar on a rack to just bellow shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulder (slightly bollow the neck) across it. 2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. 3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. 4. Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the upper leg is parallel to the floor. 5. Begin to raise the bar by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.

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PLIE SQUATS MAIN MUSCLE WORKED: INSTRUCTIONS Quadriceps 1. Hold a dumbbell at the base with both hands and stand straight up. Move OTHER MUSCLE: Glutes, Hamstrings, Abdominals EQUIPMENT: Dumbbell MECHANICS TYPE: Compound

your legs so that they are wider than shoulder width apart from each other with your kness slightly bent. 2. Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position. 3. Slowly bend the knees and lower your legs until your thighs are parallel to the floor. 4. Press mainly with the heel of teh foot to bring the body back to the starting position while exhaling. 5. Repeat for the recommended amount of repetitions.

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LEG PRESS INSTRUCTIONS MAIN MUSCLE WORKED: Quadriceps 1. Using a leg press machine, sit down on the machine and place your legs OTHER MUSCLE: Glutes, Hamstrings, Lower Back EQUIPMENT: Machine MECHANICS TYPE: Compound

on the plataform directly in front of you at a medium (shoulder width) foot stance. 2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are extended in front of you. Make sure that you do not lock your knees. This will be your strating position. 3. Slowly lower the platform until your upper and lower legs make a 90 degree angle. 4. Pushing mainly with with the heels of your feet and using the quadriceps go back to the strating position. 5. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done.

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INCLINE DUMBBELL PRESS INSTRUCTIONS MAIN MUSCLE WORKED: Chest (Upper) 1. Lie back on an incline bench with a dumbbell in each hand on top of your OTHER MUSCLE: Shoulders, Triceps EQUIPMENT: Dumbbells MECHANICS TYPE: Compound

thighs. The palms of your hands will be facing each other. 2. Then, using your thighs to help push the dumbbells up, lift the dummbbells one at a time so that you can hold them at shoulder width. 3. Once you have the dummbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. 4. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest. 5. Lock your arms at the top, hold for a second and then strat slowly lowering the weight.

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DUMBBELL SHOULDER PRESS INSTRUCTIONS MAIN MUSCLE WORKED: Shoulders 1. Grab a pair of dumbbells and sit on a military press bench as you place OTHER MUSCLE: Triceps EQUIPMENT: Dumbbells MECHANICS TYPE: Compound

the dumbbells upright on top thighs.

2. Raise the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.

3. Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.

4. Push the dumbbells up.

5. After a one-second pause, slowly come down back to the starting position.

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SEATED CABLE ROWS INSTRUCTIONS MAIN MUSCLE WORKED: 1. For this exercise you will need access to a low pulley row machine with a V-bar. Middle Back OTHER MUSCLE: Lats, Shoulders, Biceps EQUIPMENT: Cable Row Machine MECHANICS TYPE: Compound

Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked. 2. Lean over as you keep the natural alignment of your back and grab the V-bar handles. 3. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise. 4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement ate the paint you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.

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LAT PULLDOWN INSTRUCTIONS MAIN MUSCLE WORKED: 1. Sit down on a pulldown maching with a wide bar attached to the top pulley. Make Lats OTHER MUSCLE: Biceps, Middle Back, Shoulders EQUIPMENT: Lat Pulldown Machine MECHANICS TYPE: Compound

sure that you adjust the knee pad of the machine to fit your height. 2. Grab the bar with your palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. 3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees, or so while creating a curvature an your lower back and sticking your chest out. This is your starting position. 4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate an squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using your forearms. 5 After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched.

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EZ BAR CURL INSTRUCTIONS MAIN MUSCLE WORKED: Biceps 1. Stand up straight while holding an EZ curl bar. The palms of your hands OTHER MUSCLE: Shoulders (Front delts) EQUIPMENT: EZ Bar MECHANICS TYPE: Compound

should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position. 2. Now, while keeping your upper arms stationary, curl the weights forward while contracting the biceps. Focus on only moving your forearms. 3. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps. 4. Then slowly lowwer the bar back to the starting position.

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INCLINE DUMBBELL CURLS INSTRUCTIONS MAIN MUSCLE WORKED: Biceps 1. Sit back on an incline bench with a dumbbell in each hand, held at arm's OTHER MUSCLE: Shoulders (Front delts) EQUIPMENT: Dumbbells MECHANICS TYPE: Isolation

legnth. Keep your elbows close to the bench and rotate the palms of your hands until they are facing forward. This will be your starting position. 2. While holding the upper arm stationary, curl the weights forward while contacting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second. 3. Slowly begin to bring the dumbbells back to starting position as your breathe in.

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FRENCH PRESS INSTRUCTIONS MAIN MUSCLE WORKED: Triceps 1.Sit down on a bench and grasp a dumbbell with both hands and hold it overhead OTHER MUSCLE: Shoulders EQUIPMENT: Dumbbells MECHANICS TYPE: Isolation

at arm's length. Tip: A better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position. 2. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step. 3. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.

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TRICEP ROPE PUSHDOWN INSTRUCTIONS MAIN MUSCLE WORKED: Triceps 1. Attach a rope attachment to a high pulley and grab with a neutral grip (palms OTHER MUSCLE: Shoulders EQUIPMENT: Dumbbells MECHANICS TYPE: Isolation

facing each other). 2 Standing upright with the torso straight and leaning forward slightly, bring the upper arms close to your body. The forearms should be pointing towards the pulley as they hold the rope with your palms facing each other. This is your starting position. 3. Using your triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. the upper arms should always remain stationary next to your torso and only the forearms should move. 4. After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.

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DUMBBELL SIDE RAISES INSTRUCTIONS MAIN MUSCLE WORKED: Shoulders 1. Pick a couple of dumbbells and stand with a straight torso and the OTHER MUSCLE: Traps EQUIPMENT: Dumbbells MECHANICS TYPE: Isolation

dumbbells by your side at arm's length with the palms of the hand facing you. This will be your starting position.

2. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your sides with a slight bend on the elbows and the hands

slightly tilted forward as if pouring water into a glass. Continue to go up until you arms are parellel to the floor and pause for a second at the top. 3. Lower the dumbbells back down slowly to the starting position.

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STANDING CALF RAISES INSTRUCTIONS MAIN MUSCLE WORKED: Calves 1. Adjust the padded lever of the calf raise machine to fit your height. EQUIPMENT: Machine MECHANICS TYPE: Isolation

2. Place your shoulders under the pads provided and position your toes facing forward. The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward this will be your starting position. 3. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calves. Ensure that the contracted position for a second before you start to go back down. 4. Go back slowly to the starting position as you breathe in by lowering your heels; bend the ankles until the calves are stretched.

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HANGING KNEE RAISES INSTRUCTIONS MAIN MUSCLE WORKED: Abdominals 1. Hang from a chin-up bar with both arms extended at the arm's length above you, using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This EQUIPMENT: Chin Up Bar will be your starting position. 2. Raise your knees until the torso makes a 90-degree angle with the knees and hold the contraction for a second or so. MECHANICS TYPE: 3. Return slowly to the starting position as you breathe in. Isolation

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MACHINE CRUNCHES INSTRUCTIONS MAIN MUSCLE WORKED: Abdominals 1.Select a light resistance and sit down on the ab machine. Place your feet EQUIPMENT: Machine MECHANICS TYPE: Isolation

under the pads provided and grab the top handles. Your arms should be bent at a 90-degree angle. This will be your position. 2. At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet. 3. Pause for a second and slowly return to the starting position as you breathe in.

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SWISS BALL ARM LEG SWITCH INSTRUCTIONS MAIN MUSCLE WORKED: Abdominals 1. Lie down on your back with your leg straight, arms extended over your head, ball in your hands. 2. Bring your legs straight up to the celling, as you reach your arms EQUIPMENT: Ball up. 3. Place the ball between your feet, returning to the start position with your arms and legs extended. MECHANICS TYPE: 4 Repeat again bringing the ball back to your hands. Isolation