Discover the fat burning secrets of fitness models and … · 2017-11-03 · more weight and to...

Discover the fat burning secrets of fitness models and bodybuilders:

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Contents

Introduction...........................................................................................................................3

Secret # 1 - Set Goals ..............................................................................................................4

Secret # 2 - Picture Yourself ....................................................................................................5

Secret # 3 - Make a Plan .........................................................................................................6

The Exercise Program .............................................................................................................7

The Exercises ......................................................................................................................7

Cardio-Vascular Exercises ....................................................................................................8

Secret # 4 - Condensing the Workout ......................................................................................9

Secret # 5 - Muscle priority system ....................................................................................... 10

Remove All Those Barriers to Your Program.......................................................................... 12

Fitness Equipment................................................................................................................ 12

Free Weights, Machines or Push-ups? ................................................................................ 12

Bodyweight Resistance Workout ....................................................................................... 15

Nutrition: The Other Half of the Equation ............................................................................ 18

Foods to Avoid.................................................................................................................. 18

Secret # 6 - Fat Burning Foods and Super Foods – A necessary part of any diet....................... 19

Secret # 7 – The Bodybuilder’s Lose-the-Last-of-the-Fat Program .......................................... 22

A Summary .......................................................................................................................... 23




Introduction Wouldn’t it be wonderful if there was a pill that could be taken that would take the

place of all the exercising and dieting undergone to achieve the ideal body?

Unfortunately there isn’t however, so anyone wanting to look their very best and be

their most fit must incorporate a routine of exercise and proper nutrition into their daily

lives. It doesn’t have to be drudgery, nor is it an insurmountable task to be fit and

healthy. It is a conscious choice than anyone with the slightest bit of willpower and

initiative can make and be all the better for it.

In the beginning, exercises were developed for specific purposes; to throw a rock

harder, to throw a spear farther, to thrust a sword more forcefully, to pick up and carry

more weight and to work harder and longer. Over time the need for these activities was

no longer necessary for daily survival. At some point the exercises evolved into

bodybuilding for the purpose of looking good. Being fit and trim became the goal of

many exercisers. The lack of physical demands for most modern careers, coupled with

the availability of high caloric foods, has meant that exercise and nutrition are very

important to maintain good health in our modern era.

Modern fitness has become a science that has grown from the experiences of athletes

and bodybuilders over the years and from the studies of nutrition developed by sports

physiologists, biologists and medical practitioners. Their intent has been to maximize

physical potential of athletes. Healthy, natural diet supplementation, sports physiology

and technically advanced equipment and training techniques provide the modern

athletes, and bodybuilders with the tools to maximize their muscularity, fitness, health

and good looking bodies.

The intent of this e-book is to provide seekers of fitness and health with some of the

basic rules of diet and exercise in order to achieve their maximum potential in

appearance, strength, endurance and good health. There are many approaches to these

goals, but the seven secrets to your ideal body detailed herein are tried-and-true,

gleaned from many years of experience by countless athletes, bodybuilders and fitness

professionals. These training and nutrition secrets will advance you to your goal of a

trim and fit physique or sexy figure. Whether you are a serious bodybuilder, just want

to be as fit and trim as possible, or are somewhere in between, there is something for

you in this book. Most of the secrets herein were accumulated from exposure to a wide

variety of fitness, exercise, athletic and nutritional information from a myriad of experts




in each field. Some of the data is from scientific research, but a lot of it has come from

trial-and-error learning and experimentation by fitness gurus.

Now before you read any further, please take the time to watch the following free

video that will show you some of the strangest, most unbelievable truths about fat loss.

It’s really important that you watch this video, as it will help you master the 7 secrets

you are about to learn.

Important Video: “Strange” Ways To Lose Fat

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Once you’ve watched that video and noted down the strange ways to lose fat, it’s time

to continue with your free report.

Secret # 1 - Set Goals Would you start out on a road trip without a map? We are not all as adventuresome as

Captain Cook, Magellan or Columbus, so we must have something to help guide us on

our way to good health, fitness and a great looking body. Our roadmap is a series of

goals with the final one at the end of the road being the aforementioned health, fitness

and great body. Establishing the purpose (goal) of our endeavors is essential in

providing a benchmark for measuring progress along the way. Picture it like a ladder

with each rung upwards representing an achievement. It is most important, however,

to know where we want to go, why we want to make the trip and how we are going to

get there. In essence, our goals are a critical part of the plan for our body.

The training plan you develop should include regular exercise, for both strength and

cardio-vascular health. Nutrition is the other side of the coin and is equally important to

bodybuilding and fitness. A proper diet is necessary for the repairing and building of

muscle tissue, as well as the energy to perform the exercises that tear down the muscle

fibers.

A written record or ledger should be kept to track all activity. The ledger should be set

up with the personal data recorded - height, weight and measurements - for the

beginning, the transition period and the end. A record should be made of the exercise

program; the exercises performed, the weights used, the repetitions and sets

completed and the progress you’ve made; and the nutritional data; a detailed log of


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everything consumed. In this manner, you the exerciser are kept very aware of your

actions, both negative and positive, and you are better able to control and direct your

total fitness program.

Secret # 2 - Picture Yourself Take an old picture of yourself when you were as fit and trim as you want to be now and

post it where you will see it frequently. If you don’t have a picture of yourself, find one

in a magazine or on the internet that looks the way you want to look. Several times

during the day, look at that picture and spend several minutes visualizing yourself

looking like that. Do this when you first wake up, before your workout and at bedtime,

as these are good times for meditation. In this manner a visual goal is established both

in your conscious and subconscious minds. This is important because it will accelerate

your progress and increase your results.

Mental visualization is a very strong tool. Maxwell Maltz, MD, writing in Psycho-

Cybernetics, described how two groups of athletes were used to test this theory.

The two groups were tested on their basketball shooting prowess and their

scores were recorded. One of the groups was told to practice shooting baskets

on a basketball court for two hours a day. The other group was told to sit quietly

and visualize themselves shooting baskets . . . and making them, for a like period.

After a suitable time, both groups were tested again in actual shooting. When

their new scores were compared to those taken prior to the practices, it was

found that both groups had improved a like amount. Doctor Maltz surmised that

practicing in the mind is as effective as the actual physical act, at least as far as

the technique. It is still necessary to exercise to condition the muscles and

cardio-vascular system, but focusing on our goals several times a day will

decrease the time involved to reach the desired achievement.

In his book, The Gabriel Method, Jon Gabriel told the story of his weight loss of

more than 210 pounds by mental visualization and knowing proper nutrition.

His “non-diet-and-exercise-program” has been used by thousands of his acolytes

all over the world with great success. What is even more remarkable is that

medical doctors who have examined Jon can find no traces of his former morbid

obesity. His skin is tight with no stretch marks and his body is nicely defined, just

as he had seen it in his mind when he started his trek to fitness and a great

looking body. Gabriel maintains that his mental imaging and visualization using




photos reprogrammed his body to be thin. His contention is that many people

are fat because of psychological and environmental issues causing their

subconscious mind to believe that being fat is “safe” and being thin is

“dangerous.” His personal imaging campaign reversed that programming and

allowed his body to lose weight to be “safe.” He did practice good nutrition and

exercised, but he did not diet per se. Prior to developing his Method, Jon paid

large sums to several renowned diet doctors, including Robert Atkins, MD (The

Atkins Diet), for personal consultations, but his weight losses were minimal and

short-lived.

Both of the aforementioned authors were scientifically trained observers. Their

experiences were recorded about forty years apart, but their conclusions are

similar: The subconscious mind is like a computer that may be programmed or

reprogrammed by the conscious mind. Doctor Max’s title even suggests this;

Psycho (mind) Cybernetics (the study of machines). Both authors contend that

meditation or low-level self hypnosis may be used by anyone to program their

subconscious mind to perform almost any desired task.

Secret # 3 - Make a Plan In order to achieve your goal, you have to know how you are going to get there.

Develop an exercise program – with the assistance of a fitness professional,

establish a workout routine and schedule of when you are going to exercise.

Develop a nutrition program – from appropriate dietary information, establish a

diet program consisting of what foods you should eat; a proper balance of

protein and unrefined, natural carbohydrates with lots of fiber. Incorporate

healthy snacks and eliminate processed foods. A later chapter deals with some

nutritional suggestions and fat burning foods that may be included in your

nutrition plan.

Track your results – keep a ledger of your exercise activity. Also maintain a log

of what you eat. It helps keep you on track and makes you very aware of what

you put into your body.

Get a goodly amount of rest – the visualization exercise at bedtime has been

shown to assist with a night of restful sleep. If possible, incorporate a brief




afternoon nap into your schedule. It will refresh you and make your afternoon

more productive.

If weight loss is a primary goal, weigh yourself weekly, not daily. It is too easy to

become discouraged if your daily weighing-in does not show much loss, but

weight is dropped in increments, not gradually, and a weekly weigh-in will show

your true results.

Locate one or more workout partners – It is easier to stay on the right path if

you have companionship. Set up group exercise sessions and make a practice of

offering vocal encouragement.

Vary your exercise routine and incorporate new exercises as you learn them –

your muscles will become conditioned and resistant to any further changes, so

your routine should change every three months or even more often. Develop

alternate exercise routines with the help of your fitness professional.

The Exercise Program A good exercise program should be a routine that stimulates every muscle in your body,

while allowing the muscles to rest between workouts. This may be accomplished by

performing upper body workouts and lower body workouts on alternate days; for

example, on Monday, Wednesday and Friday, you perform the upper body routine; on

Tuesday Thursday and Saturday, you do the lower body exercises. Perform some

cardio-vascular exercises every workout day. Sunday is a day of rest. In this way your

workouts may be shorter, but they will still exercise every body part completely.

Another alternative is to perform complete body workouts three times per week; i.e.

Monday, Wednesday and Friday. Rest on Tuesday, Thursday and the weekend. In this

manner, each workout will be longer, but there will be sufficient rest between bouts for

your body to recover and rebuild the tissue damaged by the strenuous exercise.

NOTE: Work the entire body. Men have a tendency to focus on their upper body, the

source of their strength, while short-changing their legs. Women tend towards the

reverse of this. A total body routine is important for a balanced physique or figure .

The Exercises




A Basic Program of Weight Training using free-weights or weight loaded machines.

Beginners should perform three sets of one exercise per muscle group, while

intermediate and advanced exercisers should use two or more. The weights used

should be light enough to allow the completion of eight or ten repetitions per exercise,

but heavy enough the make the last few reps hard to achieve. Weights should be

progressively increased as the strength and fitness improve. As your fitness increases,

the number of sets and/or exercises should be increased accordingly.

Shoulders - Upright press, upright rowing, dumbbell press, frontal raises with

dumbbells, lateral raises with dumbbells, barbell shrugs, bent-forward

extensions with dumbbells, dumbbell flies.

Chest – Bench press, incline bench press, decline bench press, parallel bar dips,

dumbbells flies or pec-deck flies, push-ups, bent-arm pullovers.

Back – Pull-ups (chins) both behind the neck or to the chest, front levers on the

chinning bar, lat-machine pull-downs, seated rowing, bent-over rowing with

barbell, bent-over rowing with dumbbell.

Biceps – Barbell curls, dumbbell curls, preacher-bench curls, 7 count curls, bent-

over curls, concentration curls with dumbbell or pulley machine.

Triceps – French Press, dumbbell extensions, triceps-machine press-downs,

push-ups, wall push-ups.

Core – Sit-ups, incline sit-ups, crunches, Swiss Ball crunches, twists, oblique

crunches with dumbbells.

Thighs – Squats with barbell, hack squats, leg extensions, hamstring curls, lunges

with dumbbells.

Calves – Calf raises with barbell, calf machine raises.

Cardio-Vascular Exercises

Running or jogging

Treadmill – sports walking, running or jogging




Elliptical Machine

Stair-Climber Machine

Bicycle

Stationary Exercise Bicycle

Aerobics

Stationary Bicycle “Spinning”

Secret # 4 - Condensing the Workout Exercisers at an intermediate or advanced level may want to consider condensing their

workouts, shortening them without cutting the number of sets or repetitions or

sacrificing the involvement of any of the muscle groups.

Super Sets – This is a system of working two different muscles consecutively,

without rest between the two exercises. This blitzing allows one muscle to rest

while the other is worked. A good example of a super set is: Barbell curls for

biceps, followed immediately by triceps machine press-downs, one minute rest

then repeat. Complete five sets in this manner. Another example: Leg

extensions for thighs immediately followed by hamstring curls, one minute rest,

repeat for five sets. Another example: Sit-ups immediately followed by side-

bends or twists, rest one minute, repeat for five sets.

Triple Set Routine – A highly condensed, exhausting workout for the upper body

(chest, shoulders, back and arms) in which the exerciser performs fifteen sets of

exercise per muscle group in less than thirty minutes, an amazing sixty sets in

half an hour. This system may be performed by members of either sex with

either free-weights or machines. A workout partner is of great benefit in this

routine as they will help minimize the rest between sets and will also provide a

spotter for the heavy weights and when exhaustion looms. A workout partner

also supplies encouragement.

o Select an exercise each for chest, shoulders and back. Perform each

exercise with no rest in between sets. Rest briefly, repeat for five sets.




Example: Bench press (chest) immediately followed by dumbbell

presses (shoulders) immediately followed by pull-ups on the

chinning bar (back).

o Select three more exercises for chest, shoulders and back. Perform each

exercise, no rest between them and then rest briefly, repeat for five sets.

Example: Dumbbell flies (chest, followed immediately by standing

presses (shoulders), followed by dumbbell rowing.

o Select three more exercises for the same muscle groups. Perform each

exercise with no rest between them. Rest briefly, repeat for five sets.

Example: Decline presses (chest) followed by lateral raises

(shoulders) followed by seated rowing (back).

o The Arms may be worked in the same manner by selecting an exercise for

the biceps and another for the triceps. Perform each without rest

between exercises, rest one minute and then repeat. Do five sets.

o Select another exercise for both the biceps and triceps, repeat as above.

o Select another exercise for both the biceps and triceps, repeat as above.

The Core and the Legs may be worked in much the same manner in order to

condense the workouts without diminishing the exercise performed or the

results.

o For the legs, select an exercise for the thighs and one for the calves and

perform the routine as in the upper body sets. Select two more exercises

for the same muscle groups, then two more. Fifteen sets per muscle

group.

o For the core, do the same; an abdominal exercise, one for the obliques ,

one for the lower back. Five sets, then three more exercises, then three

more.

Secret # 5 - Muscle priority system




Advanced bodybuilders have learned over time that a systematic muscle priority

approach to their workouts produces great results. It is their practice to focus each

workout on one muscle group. Other muscles get worked to some degree when

performing the focused sets; i.e. bench presses for the chest will also work the triceps

and deltoids to some degree, lat-machine pull-downs will work the biceps as well as the

latismus dorsi for which the exercise is intended.

A sample workout schedule:

Monday – Blitz the chest with bench presses, flies, incline and decline presses

and bent-arm-pullovers. Perform at least fives sets per exercise, increasing the

weights appropriately. Some cardio-vascular and core exercises.

Tuesday – Blitz the shoulders with upright presses, lateral raises, frontal raises,

behind the neck presses, shrugs and dumbbell presses. Fives sets of each. Some

cardio and core.

Wednesday – Blitz the back with pull-ups, lat-machine pull downs, seated

rowing, bent-over rowing and dumbbell rowing. Five sets of each. Some cardio

and core.

Thursday – Blitz the biceps and triceps with barbell curls, dumbbell curls,

preacher-bench curls and concentration curls for the biceps; triceps machine

press-downs, French presses, dumbbell extensions, push-ups and wall push-ups.

Five sets of each. Some cardio and core.

Friday – Blitz the thighs, hamstrings and calves with barbell squats, leg

extensions, hamstring curls, dumbbell lunges, hack squats, calf raises with

barbell, calf raises on leg press machine, donkey calf raises. Some cardio and

core.

Saturday and Sunday you get to rest.

Proponents of this approach to advanced bodybuilding claim they accelerate their

muscle growth and progress towards that lean, fit, sexy body. As in any exercise and

fitness program, nutrition is half of the equation. A high-protein diet including some

unprocessed, complex carbohydrates will provide the energy and tissue building blocks

the body needs for strength and that maximum fitness look.




Remove All Those Barriers to Your Program There are a lot of excuses that keep us from following our program, not the least of

which is the lack of initiative to get up off the couch and head for the gym or wherever

else we exercise. For many people, it is just too hard to workout after a long day at the

office or on the job. One answer to this is to find times that it is more convenient to

exercise; in the early morning before work, at lunch time or at some other time during

the work day. Many progressive companies are aware that a fit employee is a more

productive employee, so they have allowances for working out. Some even have in-

house fitness centers and others have a provision to pay all or part of a health club

membership for key employees. Exercise should be performed before eating. Your body

produces enzymes during exercise that suppress the appetite, so you tend to eat less

immediately after a workout.

If you are a business traveler, stay at hotels where they have an in-house fitness center.

If the hotel doesn’t have an exercise room, they often have connections with a nearby

fitness center where the traveler can workout on a guest pass or day pass, often at no

charge. If there is a charge, it is usually about the cost of a pint at the hotel bar . . . and

which one will do you the most good? Some fitness organizations have “traveling

memberships.” They are part of a chain or an organization that has affiliated members

in other cities, where all members are welcome to use the facilities.

If you are successfully using the “visualization” process to program your subconscious,

one of the suggestions you may implant is to workout on a regular basis at a regular

time. This subconscious encouragement can provide the impetus to head for the gym

instead of the couch in front of the one-eyed-monster (TV). Establishing a schedule that

makes your workout a very important part of your life is a method that works for many

people and it is certain to improve the quality of your life.

A recently seen bumper sticker, “QUIT SMOKING, QUIT DRINKING, DIET AND EXERCISE

. . . DIE ANYWAY! Yes, but the quality of your life, your personal satisfaction and the

physical ability to enjoy your life are more than worth the effort.

Fitness Equipment

Free Weights, Machines or Push-ups?

Oogog looked around his cave. He had accumulated a bunch of different sized rocks

and had arranged them along the side and back walls, pretty much by size and weight.




He waddled and knuckled over to the first two smaller ones, picked up one in each hand

and hoisted them to his hairy shoulders, and then with a thrust, he pressed them

overhead. Moving to the second pair of larger rocks, he repeated the maneuver, this

time with a little more effort. As me moved down the line picking up larger and larger

stones, the perspiration popped out on his sloping forehead and his muscles swelled

with the effort. Finally, he struggled aloft with the last pair of rocks, barely clearing the

top of his head. He dropped them to the dirt floor of his cave and sagged back against a

pile of furs. He was exhausted, but his muscles felt pumped and strong. The first

workout equipment had been invented.

There are many choices in the selection of fitness equipment and most health and

fitness centers have a mixture of several. When used properly, all the equipment will

help an exerciser achieve results. Which will work best for you is usually a matter of

personal choice or what you were introduced to first; free-weights, weight loaded

machines, cable-and-pulley machines, body-weight resistance exercises, Nautilus

machines, Hammer-Strength equipment, BowFlex, NordicTrac, the list goes on and on.

They are all good, with advantages and disadvantages.

Free-Weights

The choice of most dedicated bodybuilders and the only choice for power-lifters and

weightlifters, free weights are very basic equipment. The Olympic style barbells and

easy-curl bars are plate loaded and have retaining collars to prevent the weights from

slipping off. Dumbbells and smaller barbells are often fixed at non-adjustable weight, so

that an exerciser may move from set to set. Most exercises may be performed with

free-weights using benches and plate-loaded machines specifically designed for them:

Bench-press bench, incline press bench, decline press bench, squat rack, hack squat

rack, rowing rack, preacher bench for curls, plate-loaded lat machine, calf raise machine.

Among the advantages of free weights are an almost a total lack of any maintenance

required, simplicity and flexibility of use in a wide variety of exercises.

Disadvantages are their space requirements, heavier weights require a spotter for safety

sake and minor athletic injuries are more prevalent.

Plate-Loaded Machines




This equipment provides many of the benefits of free weights, but without any of the

hazards, nor the requirement of a spotter for heavier lifts. They use weight plates that

are the same or very similar to those used with barbells, but the machines have fixed

positions or may be adjusted for different exercises. They require little maintenance,

but do take up a lot of space.

Mechanically Operated Machines

These devices have usually only one or two exercises that may be performed on them.

They have a fixed weight stack that is operated by a system of cables and pulleys, or

hydraulics or pneumatics. They require regular maintenance with cable wear being of

particular concern. Most commercial fitness center have a lot of this type of equipment.

Nautilus Equipment

Created by Arthur Jones, an entrepreneur and fitness buff, Nautilus is so named because

of the shape and configuration of the eccentric cam that provides the variable

resistance that is the key to the effectiveness of this elaborate exercise gear. By

providing a muscle resistance which changes throughout the full range of movement,

the muscle is worked more thoroughly and effectively. A full-body Nautilus workout will

take about forty minutes or less. The principle behind the effectiveness of this

innovative machinery is to take the muscle to total exhaustion once, then move on to

the next exercise without any pause. Bodybuilding may be performed on Nautilus, but

it may require someone to assist with “negative” reps while using heavy weights. Many

professional sports teams use Nautilus because it works on both strength and flexibility

and injuries from usage are non-existent or rare.

Multi-Station Machines

Usually found in home-gyms or hotels where there is a limited amount of space

available for exercise equipment. These machines offer a central core with several

weight stacks which are connect to exercise-specific stations around the perimeter;

bench press, military press, lat pull-down/triceps press-down, leg press, leg extension

and curling bar. The mechanical functions are usually by cable-and-pulley or direct

leverage. They require some maintenance, mostly lubrication and checking for cable

wear.

BowFlex Machines




Designed for home-gyms, a BowFlex uses cables and pulleys, but instead of a weight

stack, they have metal springs (the bows) that provide muscle resistance. For increased

resistance, multiple bows are connected to the cable attachments. These are very

effective machines for multiple exercises. Their biggest advantage is they take up very

little space and are easy to fold and stow away.

Cardio-Vascular Exercise Machines

Most cardio exercises involve running, sports walking, aerobics or bicycling and other

activities that induce an increase in respiration and heartbeat. Commercial gyms and

some home-gyms use cardio machines so that the weather is never a factor in a

workout. These machines include treadmills, both simple and multi-featured; stair-

steppers and elliptical exercisers. The well-equipped versions of these will feature a

number of exercise programs, pulse monitors and are widely adjustable for resistance,

speed and elevation.

Bodyweight Resistance Workout The simplest means of getting a workout is to perform bodyweight resistance exercises.

Only two pieces of equipment are required and these may be improvised; a chinning bar

and a parallel bar arrangement. The exercises are simple, but are very effective when

done properly, regularly and in sufficient numbers. American football great, the

legendary Herschel Walker, was told as a young boy, the secret to being a good athlete

was to do many push-ups and sit ups. Herschel did his exercises every day, thousands of

push-ups and sit-ups and developed a muscular, athletic body that helped take him to

fame and fortune on the gridiron in college and the National Football League.

Push-Ups – Assume a prone position with the feet together and toes pointed at

the ground. Place the hands on the ground at shoulder height and width.

Keeping the body stiff, push away from the ground to arms length. Return to the

start position and repeat for multiple repetitions. The initial goal should be

twenty-five reps, then fifty and finally 100. Greater bodyweight resistance may

be provided by elevating the feet. The triceps may be isolated by placing the

hands closer together. This exercise will provide a good workout for the

shoulders, chest, triceps and core.

Pull-ups or Chins – Suspend a chinning bar at a little more than arms length

overhead. Jump up and grasp the bar, palms forward about shoulder length




apart and pull the body upwards until the chin tops the bar. Slowly return to the

start position and repeat. Initial goal is ten, then twenty or more as the strength

develops. This exercise works the lattismus dorsi and biceps.

Biceps Pull-up – Grasp the chinning bar with palms rearward so your weight

strain is on the biceps. Pull the body upwards until the chin tops the bar. Slowly

return to start position and repeat. Initial goal is ten, then twenty or more. This

exercise works the biceps and lats.

Triceps Press Using a bench or chair – with your hands on a bench or chair placed

behind your back, extend your legs straight in front until your weight is being

carried mostly by the hands. Lower the body until you body touches or nears the

floor, then return to the start position by extending your arms. This works the

triceps and shoulders. The initial goal is ten reps, then twenty. Resistance may

be increased by elevating the feet.

Parallel Bar Dips – On parallel bars or any two equal sized, sturdy, chest-high

platforms about two feet apart, stand between and place your hands on top.

Extend your arms so your are elevated above the bars (or platforms), slowly

lower your body until the bar is at your armpits, keeping your legs bent so your

feet don’t touch the floor. Extend your arms until you are again above the bars

at arms length. Repeat for ten reps, then 20 as your fitness increases. This

works the chest, shoulders and triceps.

Squats – Standing erect with feet close together and back straight and arms

extended straight in front, squat down until your upper legs are more than 45

degrees from the lower leg (or your buttocks hits your heels). Return to starting

position, repeat. Initial goal is 25 reps, then 50. This works the quadriceps or

frontal thigh muscles and around the knees.

Lunges – Same position as squats, but with arms bent and hands on waist, take a

long step forward with the right foot while keeping your trunk erect and your

right knee is full bent, return to the upright position, the take a long step with

the left foot, and then return to starting position. This is one repetition. The

initial goal is 25 repetitions, the 50. This works the hamstrings, or rear of the

thigh, the buttocks, and the quads.




Calf Raises – Using a block, brick or piece of a wood stud placed close to the wall,

face the wall, place your toes on the block, let your weight bend your feet so

your heels are close to the floor, elevate your body using only your calves. You

may need to put your hands on the wall for balance. Repeat 25 times.

Donkey Calf Raises – Place the block or board far enough away from the wall that

when you place your toes and lean forward you can rest your elbows on the wall.

A workout partner will then sit astraddle of your lower back to provide greater

weight resistance. Complete ten or more calf raises.

Sit-ups – Sit on the floor with your feet hooked under a chair or something heavy

enough to provide leverage and your legs slightly bent and your arms together

and hands clasped at your chest, lower your upper body to the floor then raise

again to the sitting position. Repeat. Initial goal is 25 reps, then 50, then 100.

Crunches – Many think this is superior to the sit-up for ab development. From a

supine position, raise your legs overhead and bent at a ninety degree angle and

hands clasped behind your neck, bring your head towards your knees, without

pulling with your hands and arms, until your abs are “crunched.” Return to start

position, the repeat. Initial goal is 50 reps, then 100.

Twisting Side-Bends - In an erect position, hands on hips and feet close together,

twist your body while leaning to the right, return to start position, the twist

while leaning left. This is one rep. Repeat for 25 reps, then 50 as you progress in

fitness.

Cardio – Running, sports (fast) walking and stair climbing are good cardio

exercises. Many fitness gurus feel that fast walking is more effective than

running at burning calories and working the cardio-vascular system. This is

based on the science of performing cardio “in the zone,” or at a level where your

heart rate is 85% of your maximum. This is determined by subtracting your age

from 220, and then multiply by .85. Example; the target for a thirty year old

person would be 220 minus 30 = 190 divided by .85 = 161.5. 155-165 bps should

be the target heart rate to achieve the maximum results. The zone number

decreases with the age of the exerciser. A person of 50 has a target heart rate of

145.




Nutrition: The Other Half of the Equation Exercise tears down muscle tissue and expends a lot of energy. Proper nutrition

provides the material (protein) needed to rebuild the tissue bigger and stronger, and the

fuel (carbohydrates) to power the body to bigger and better workouts. There are foods

to avoid and some that actually promote fat loss, but it takes an expert to determine

which is which. The information provided in this section was derived from the reported

results of scientific investigation and the evaluation of “good” and “bad” foods.

In general, the foods to avoid contain processed starches and sugars. Food processing

eliminates much of the nutritional value in many foods. Most particularly in those that

contain sugars or ingredients that turn into sugars during the metabolic process. The

obvious ones are candy and sweetened soft drinks, but the processed food industry has

turned to a cheap preservative-sweetener, that is considered a “poison” by many

nutritionists and medical professionals. High Fructose Corn Syrup is considered to be a

major contributor to the obesity epidemic in the world, but particularly in the USA.

Other items to avoid or ingest in limited quantities are Caffeine and Alcoholic beverages.

Alcohol, though carbohydrate free, is converted into sugars by your system and then

they are easily metabolized or stored as fat.

Foods to Avoid

White flour bread – substitute whole wheat, whole grain, or sprouted grain

bread.

White flour baked goods – substitute vegetable or whole grain products.

Refined sugar – substitute natural sweeteners like honey, nature’s perfect food.

Processed, packaged foods – check the labels for harmful ingredients like high

fructose corn syrup. You’ll be surprised how many products contain this

“poison.”

Any cooking method that adds unwanted fats or calories – Frying in

hydrogenated oils, or the like.

“Dead” Foods – those that have been processed or reconstituted.




Secret # 6 - Fat Burning Foods and Super Foods – A necessary

part of any diet. Each of the following foods has been proven to promote weight loss and contribute

necessary nutrients to the health and fitness of your body. Many contain the fiber

critical for food metabolization and the slowing of calorie absorption.

Apples – Elevates blood glucose in a safe, gentle manner and keeps it elevated

longer than most other foods, so you feel less hunger. Low in calories and high

in fiber.

Barley – Lower in calories than either rice or potatoes, with respectable levels of

protein and low in fat. The “strength food” of the Roman gladiators.

Beans – One of the best sources of plant protein, legumes (beans, peas, and

chickpeas) are low in calories and have the least fat of any food. They are an

incomplete protein, thus should be combined with a whole grain rice, barley,

wheat, corn or potatoes to provide the amino acids in a complete protein.

Berries – Natural fructose and moderate fiber content.

Broccoli – Only 44 calories per cooked cup and possibly the number one cancer-

fighting vegetable. No fat, loads of fiber and many times the RDA

(recommended daily allowance) of Vitamin C and calcium. When buying

broccoli, select the heads with rich green florets and no yellowing.

Buckwheat – Leads to good blood sugar regulation, lower cholesterol and may

be cooked in a variety of ways. Great for breads, cereals and soups, or cooked

alone as a side dish. Commonly called “kasha” in European cooking.

Cabbage – The wonder food of Eastern Europe. Only 33 calories per cooked cup

and cooking does not remove any of the nutritional greatness. Only 18 calories

per uncooked cup and 33 calories cooked. Protects against colon cancer.

Studies in the USA, Greece and Japan indicate that those who consume a

quantity of cabbage live longer and have the lowest rates of colon cancer.

Carrots – A medium carrot has about 55 calories, loads of beta carotene and

fiber. Delicious either cooked or raw, they impart a natural sweetness to any

meal or snack.




Chicken – Excellent source of protein, iron, niacin and zinc. Removing the skin

after cooking is the healthiest.

Coffee – A moderate consumption of caffeine laden coffee can speed up the

metabolism and burn more calories. Limit your intake to a cup in the morning,

another in the afternoon and you should avoid the negative side of this great

beverage.

Corn – Only 178 calories per cooked cup and high in iron, zinc and potassium, it

also provides high quality protein. The Tarahumara Indians of Mexico eat

nothing but corn and beans and reportedly have almost zero incidences of heart

disease and high blood pressure.

Cottage Cheese – Low-fat varieties have about 205 calories per cup, low fat and

respectable amounts of calcium, riboflavin B vitamin. Use it in cooking, baking or

consumed as a dip or side dish.

Figs – Very high in fiber and low in calories. This fruit contributes to a feeling of

fullness and may prevent overeating. Poach them or serve them fresh or dried

or use them in cooking.

Fish – More beneficial than previously thought, fish is low in calories and high in

Omega 3 oils which reduce blood pressure and lower cholesterol. Fish oil

supplements have been found to reduce joint inflammation and ease arthritis.

Grapefruit – Helps dissolve fat and cholesterol, very low in calories and high in

Vitamin C, pectin and potassium. Zero fat and sodium.

Greens – Swiss chard, kale, collard, mustard and turnip greens and spinach (the

Super Star) are all very low in calories, loaded with fiber and vitamins A and C

and are fat-free.

Kiwi – Only 46 calories per fruit, high in vitamin C and potassium.

Leeks – First cousins of the onion they are healthful and flavorful and only about

32 calories per cup. Use raw in salads or cooked in the same manner you would

onions.

Lentils – High in protein and soluble fiber, the two nutrients that stabilize blood

sugar levels and help flatten stomachs.




Lettuce – Contrary to popular belief, lettuce is quite nutritious and extremely low

in calories at about 10 per cup. It has vitamin C and lots of fiber.

Melons – Good nutrition, great taste and low in calories. 62 calories or less per

cup. Lots of potassium and vitamins A and C.

Mustard – This condiment will speed up the metabolism, much like caffeine. It is

natural and totally safe to use frequently. Testing has shown that the

metabolism will speed up about 25% for several hours after ingesting a teaspoon

of hot Asian mustard.

Oats – Only 110 calories per cup of oatmeal or oat bran.

Onions – One cup of raw onions has only 60 calories, a raw medium onion has

only 42. They taste good and are good for you.

Pasta (yes, really) – Rich in six minerals; manganese, iron, phosphorus, copper,

magnesium and zinc. Whole wheat varieties are the best for you, with only 155

calories per cup.

Peppers and chilies – Act much the same as hot mustard and are rich in vitamins

A and C, calcium, phosphorus, iron and magnesium. They are high in fiber, fat-

free and have only 24 calories per cup.

Potatoes – No, we’re not kidding. About 0.6 calories per gram, 85 for a medium

potato, they are high in fiber and potassium. The toppings are the danger area.

Stay away from butter, sour cream and other high calorie and fat items. Use

yogurt or a vegetable ragout instead.

Rice – Whole grain rice has about 175 calories per cooked cup. A “Rice Diet”

promoted in the 1930s used rice as the staple of food intake, with a few other

fruits and vegetables mixed in. It produced stunning weight losses and medical

results. Avoid white, buffered rice and go for whole grain, brown or wild

varieties.

Soups – Homemade vegetable soups are low in calories and are filling, thus they

promote weight loss. Cream soups or those using meat are not the best choices

though. Stick to vegetable soups made with natural stock. Use lots of spices to

give it great flavor.




Sweet Potatoes – With only about 110 calories per tuber, they are a great source

of vitamin A. Flavor them with vegetable broth or a ragout instead of butter.

Tomatoes – Only about 25 calories for a medium tomato, they are high in fiber

and low in fat and sodium.

Tofu – This soybean curd is nearly tasteless, so it may be spiced or used in

cooking, where it blends well. It is low in calories and contains calcium and iron.

Tofu stimulates the metabolism, causing a speedy burning of calories.

Turkey – Four ounces has only 177 calories for white meat and 211 for the dark.

Anything you can do with beef, you can do with turkey.

Yogurt – Non-fat, plain yogurt has only 120 calories per cup and is rich in

calcium, zinc and riboflavin.

Citrus Fruits – Rich in vitamin C, citrus and other fruits that are high in vitamin C

have fat burning properties.

Secret # 7 – The Bodybuilder’s Lose-the-Last-of-the-Fat Program

The late, great Vince Gironda was an American bodybuilder of the 1940s and 1950s

noted for his “cuts,” or extreme muscle separation and vascularity. For many years

Vince ran a bodybuilder’s gym in Studio City, California not far from a number of the

motion picture studios that made Hollywood famous. Many of his clients were actors or

television personalities, but a lot of professional bodybuilders came to him for

specialized training. About six weeks before a bodybuilding contest, Vince would put

these professional muscle men and women on a diet that he had developed and then he

would work with them on their posing routines. His specialty was knowing how to show

the body to maximize the pluses and minimize any weaknesses. Many bodybuilding

champions owed their successes to Vince Gironda.

Vince’s lose-the-last-of-the-fat program consisted of the following regimen:

Four days – eat as close to zero carbohydrates as humanly possible.

The Fifth day – balanced food intake with protein and complex carbohydrates.

Next Four days – eat as close to zero carbohydrates as possible.




The Tenth day – balanced food intake.

Next Four days – zero carbos.

Fifteenth day – balanced food intake.

Maintain this schedule for up to six weeks.

Supplement the food intake daily with: 1 tablespoon of cold-pressed wheat

germ oil, kelp tablets (vegetable protein), Lipo3 tablets (a lipotropic compound

of three essential amino acids that aid protein absorption).

Drink a lot of water and avoid alcohol and caffeine.

Like many of the bodybuilders and trainers of the mid-twentieth century, Gironda

eschewed the use of chemical enhancements, choosing instead to use high protein diets

and hard workouts to achieve muscle size and shape. Today’s athletes and bodybuilders

can use natural supplements to accomplish the same results without resorting to

anabolic steroids or human growth hormone (HGH) to artificially induce muscle growth

and enhance athletic performance.

When asked about his tremendous abdominal development (Vince had an eight-pack),

Gironda would pose a question, “Which athlete has the best ab development?” The

answer was “gymnasts.” Vince’s reasoning was that they performed exercises with a

lot of core tension and never did waist-specific exercises. It was his practice to perform

crunches instead of sit-ups and front levers on a chinning bar, also to tighten his

abdominal muscles while performing other exercises. Coupled with his diet regimen,

these minimal efforts produced some great six-pack developments on his students that

showed well because of the lack of subcutaneous fat.

Vince Gironda’s program would be the best approach for someone who was unable to

get rid of that last bit of pot-belly, despite all their efforts at midsection exercises. The

diet portion of his routine is too extreme for a long term, but might be a good way to

lose the pot-belly and then maintain the trim through a well balanced diet and core-

tension exercising.

A Summary




You have learned that there is no magic pill to create your lean, fit and sexy body, but

that anyone with the willingness to put forth some properly directed effort can succeed

in this goal. The key elements of a fitness program are equally weighted between

exercise and nutrition and there are some shortcuts or means to accelerate the

achievement of these goals.

We have shared with you some of the insider secrets of how to realize your ideal body

and we disclosed a lot more than just the seven secrets intimated in the title of this e-

book:

Set Goals – establish a series of benchmarks for measuring progress, like rungs

on a ladder, each one you reach is a measure of success.

Learn to Visualize – Mental augmentation of your physical efforts will accelerate

the process.

Develop a Plan – Know how you are going to achieve your goals.

The Exercise Plan – Know the basic exercises and how to apply them to your

program.

The Nutrition Plan – Learn what to eat in order to maximize progress toward a

lean, fit, sexy body.

Keep a Ledger of Your Activities and Nutrition. Someone has to keep the score.

Condensing the Workout – Use Super Sets or Triple Sets to shorten the workout

time without losing the benefits of the exercises.

Muscle Priority System – an approach used by advanced bodybuilders to

accelerate results.

We learned about some of the foods to avoid.

A comprehensive list of fat-burning super foods is included.

A disclosure was made of a professional bodybuilders “get-rid-of-the-last-of-the-

fat” short term diet.




Important videos for you to watch ASAP:

How hardgainers can build more muscle and lose fat effectively:

http://www.musclecentric.com/go/musclemaximizer

Effective ways to avoid that “puffy fat” look (this can be a big problem for both men

and women):

http://www.musclecentric.com/leanmuscle

How to achieve the perfect physique using the “Adonis Index”:

http://www.musclecentric.com/go/adonisindex

Good luck, and remember those videos are all free for you to watch, so make the most

use of them possible.

You can also share this report with your friends or family by linking them to

http://www.musclecentric.com/go/squeezepage


http://www.musclecentric.com/go/musclemaximizer

http://www.musclecentric.com/leanmuscle

http://www.musclecentric.com/go/adonisindex

http://www.musclecentric.com/go/squeezepage

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