WEEK 8 - EHPlabsstatic.ehplabs.com/media/catalog/product/n/e/new... · Reps performed x weight x...

WEEK 8K I C K S T A R T E R G U I D E

2017

KICKSTARTER GUIDE WEEK 8 PAGE 2

INTRODUCTION

It’s the final week! With one final week of training, let’s ramp things up one last time and really bring up the volume. We have been primarily focusing on full body workouts, but this week we are going to introduce a split routine between your upper and lower body. This has both advantages and disadvantages over full body workouts, but both provide great results. We are also going to talk about the 6 key areas of training so that you have an easy guide to follow that allows you to continue progressing. This includes simple reference tables so that you can easily match your reps and rest with your goal. Lastly, we are going to focus on the benefits of seafood and how to get more into your diet to improve your weight loss.

This week with the split, we are aiming for 4 training sessions - alternate between upper body and lower body with a rest day in between to maximize their effectiveness. The workouts are tough and utilize supersets so re-member to listen to your body, and take rest days when you really need them.


CONTENTS

7

12 15

4NUTRITION

WORKOUT TIPS

RECIPES SUPPLEMENTS

5TRAINING


Captivated by the obesity epidemic and all things “diet”, most Americans are still turning a blind eye to the types of food they should be eating more of.

“DIET” FOODS

Rather than focusing on under-consumed and undervalued food products like fresh fruit and vegetables, most people remain overly fixated on “diet” ver-sions of their favorite foods. Foods like low-carb tortillas, light snack foods, and other overly processed “weight friendly” meal and snack alternatives have created a new niche in the market, drawing attention away from foods that are naturally low in calories and high in nutrition.

PROTEIN

Protein consumption has been a particularly popular talking point in the war on weight. Research has validated the notion that consuming more protein from whole food sources promotes satiety, preventing overeating at subsequent meals and snacks. By its very nature, protein takes longer to digest, and is often served in more appropriate quantities than carbohy-drate-rich foods, which are cheap to produce and often overly generous in serving size, especially when you eat out!

The calorie-regulating effect of protein provides a potent means for combatting overeating and helping to control the American waistline. That is IF consumers make the right choices at the supermarket.

NOT ALL PROTEIN IS EQUAL

While chicken, beef, and pork still tend to reign supreme in American protein consumption, seafood remains one of the healthiest and lowest calorie choices available. Even naturally higher calorie choices (such as salmon and other fatty fish) owe their higher calorie point to heart-healthy Omega-3 fats, which have been shown to reduce the risk for heart disease and vascular conditions, including dementia and Alzheimer’s disease, while also helping with weight loss.

NUTRITIONGET FISHY

WEEK 8 GOAL: THIS WEEK, FOCUS ON INCLUDING FISH OR SHELLFISH IN AT LEAST TWO MEALS.

Current Dietary Guidelines recommend a minimum consumption of two servings of fish or shellfish per week; currently, 80-90% of Americans fail to meet this recommendation!

GETTING STARTED WITH SEAFOODThis week, focus on including fish or shellfish in at least two meals. Be wary of fatty add-ons (mayonnaise, tartar sauce, etc), and steer clear of breaded or deep fried options. Not sure how to get started, aside from a mayonnaise-heavy tuna sandwich?

If you’re unfamiliar with seafood prep, start with easy to prepare options like shrimp or salmon. Shrimp lend themselves well to a saute pan (easy on the oil), while salmon is flavorful enough that you don’t need to search for complicated recipes to yield an intensely flavorful and satiating dish.

SUSTAINABILITYCurious about sustainable options? Head over to seafoodwatch.org for the most eco-friendly, ocean-happy picks.


If you want to get good results from strength training, it’s no good just heading to the gym and “winging” your workout. And yet, this is what a lot of people do! It’s no wonder so many people say they tried training with weights but found it didn’t do anything for them.

So, in order to stop wasting time in the gym, follow these 6 simple guidelines:

1) WHOLE BODY OR SPLIT?

Both options work, and your choice depends on your goals, how many days you can commit to training, how motivated you are, and your preferences.

Whole body workouts involve training all your primary muscles within a single session. They are suitable for beginners, people who cannot commit to training more than two or three times a week, fat loss, those who want to develop ho-listic fitness and strength, and anyone who prefers a day on/day off approach to exercise. Whole body workouts also allow you to work each muscle more frequently per week.

Split routines involve working different muscles on different days. They are useful for bodybuilders, people who are happy to train four times a week or more, anyone with areas of their body that they want to emphasize, and indi-viduals who want shorter, less demanding workouts but are okay with training more frequently. Training volume per muscle group is high, but muscle group frequency is lower i.e. once a week, twice at the most.

Choose the approach that works best for you but also try the opposite ap-proach whenever your workouts need spicing up.

2) REPS, SETS, AND REST

The number of reps you perform, the number of sets, and how much rest you take between sets depends on your goals. This chart is a good place on which to base your workouts.

The last rep or two of each set should be very hard but still completable using good form. Note that there is no rep range for weight loss - that’s because there isn’t one, it’s about using these different rep ranges to provide a stimulus to your body for weight loss. The common myth of high reps and low weights won’t make you lose weight; it will just build more endurance in your muscles.

TRAININGWEIGHTS GUIDE

GOAL REP RANGE REST

MUSCULAR ENDURANCE 15-20+ 30-60 SECONDS

HYPERTROPHY 6-12 60-90 SECONDS

STRENGTH 1-5 3-5 MINUTES

POWER 1-5 - EXPLOSIVE 3-5 MINUTES

CLICK TO PLAY

https://www.youtube.com/watch?v=eKcF-akfgGQ


TRAINING

3) HOW HEAVY?

Weights are often prescribed according to your “one repetition maximum” or 1RM which is the amount of weight you can lift once, but not twice. The chart below shows what percentage of your 1RM you should use according to your workout goal.

Establishing your 1RM is not always easy and can also be dangerous as you may fail your lift. This is no big deal for biceps curls but far more serious for squats or bench presses. You can estimate your 1RM (e1RM) using an online calculator or the following equation:

Reps performed x weight x 0.0333 + weight = e1RM

For example, if you complete nine reps with 45 kilograms…

9 x 45 = 405 x 0.333 = 14.4865 + 45 = 58.4865 or 58.5kg rounded up

If this all sounds a little complicated then don’t worry, just choose a weight that keeps you within the repetition range for your chosen goal. For example, if you are training for muscle growth, if you cannot manage six reps, the weight is too heavy. However, if you can do more than 12, it’s too light. Adjust the load to keep you in the “sweet spot” for your chosen goal.

4) EXERCISE CHOICE

There are lots of effective exercises to choose from, and yet a lot of people are guilty of doing the same handful of exercises repeatedly. This can make work-outs less productive. Instead, you should rotate your exercise choices every few weeks to keep things fresh and interesting. Use a variety of training equipment including free weights, weights machines, cable machines, kettlebells, and any other tools you have access to.

In general, focus most of your energy on compound or multi-joint exercises which provide the best results in the shortest time. However, you can use iso-lation exercises to “finish off” a muscle group after you’ve completed the more effective compound exercises.

5) PROGRESSION

To continually improve your muscular fitness, you need to gradually increase the difficulty of your workouts. If you only ever do three sets of 10 reps with 20 kg for squats, that’s as strong as your muscles are ever going to be.

Instead, you must make your workouts a little bit harder week by week to make progress. This can be done in several different ways:

1. Do more reps 2. Do more sets 3. Shorter rests between sets 4. More exercises per muscle group 5. More complex exercises6. More workouts per week 7. Use a training system e.g. drop sets, supersets, etc.

Doing the same workout over and over is a sure-fire way to dig yourself into an exercise rut. Look for ways to gradually increase the difficulty of your workouts to ensure you continue to make progress.

6) REST, RECOVERY, AND NUTRITION

Training takes a lot out of your body. If you want to get results from your workouts, you need to put something back in! That something is rest, recovery, and proper food.

Exercise breaks your muscles down; a process called catabolism. The rebuild-ing and recovery process only happens between workouts, and when you sleep. This is called anabolism. Subsequently, if you train hard, you must rest hard too. This means getting eight or more hours of sleep per night, avoiding training for too long (90 minutes maximum per session), and not training too often either. While exercise is good, you can have too much of a good thing. Make sure you allow time to recover as well as time to train.

Food provides the building blocks your body needs for growth and repair, so your diet needs to be healthy. You’ll need adequate calories, around two grams of protein per day, some fats, and a healthy amount of complex carbs to fuel your workouts and post-workout recovery.

Ultimately, it doesn’t matter what you do in the gym; if your diet and lifestyle do not support recovery, you won’t get the results you want.

Strength training can often seem complicated but, really, it’s not. Just lift, rest, eat, sleep and repeat! Because of exercise science, we know a lot about how training affects your body – right down to the cellular level. However, the actual process of strength training is much the same as it was over a hundred years ago. Stick to these guidelines, and you will get the results you want from your training.

GOAL %1RM

MUSCULAR ENDURANCE < 65%

HYPERTROPHY 67-85%

STRENGTH > 90%

POWER <60%

WEIGHTS GUIDE


WORKOUTBODYBUILDING STYLE WORKOUT

PERFORM WORKOUT 1 AND WORKOUT 2 ON SEPARATE DAYS | PERFORM EACH WORKOUT TWICE THIS WEEK

WARM UP BIKE SPRINTS | 10 MINS

1. Lay with your back on the bench so that your eyes are beneath the bar2. With strong arms, grasp the bar slightly wider than shoulder-width with an overhand grip3. Lift the bar off the rack and hold it directly above your chest4. Slowly lower the bar towards your chest until your elbows are at 90-degrees5. Pause here for 1 second before pushing back up to the top

1. Set the bench to around a 30-degree incline2. Slowly lower the dumbbells tinline with your shoulders until your elbows are at 90-degrees3. Pause at the bottom of each rep for 2 seconds to stretch your chest and ensure each rep starts

from a challenging dead-stop

WORKOUT 1 | UPPER BODY | 90 SECONDS REST BETWEEN EACH SUPERSET

BENCH PRESS1

INCLINE DUMBBELL BENCH PRESS1

PULL-UPS2

SINGLE ARM DUMBBELL ROWS2

1. Grasp the bar with both hands using an overhand grip2. Bend your arms and pull yourself up until your hands are level with your chin3. Extend your arms and repeat4. If this grip is too hard, feel free to rotate your hands to a neutral or underhand grip5. Pull-ups are difficult so use the assisted machine if required

1. Hold a dumbbell in one hand and place your free hand on a bench to provide support2. Keep your wrists straight, your chest up, and concentrate on leading with your elbow3. Pull the weight all the way into your chest and squeeze your upper back4. Slowly lower until your arm is straight and repeat

REPETITIONS

8

REPETITIONS

8

REPETITIONS

10

EACH SIDE

10

SETS

4

SETS

4

SETS

3

SETS

3

HEAVY

MODERATE

MODERATE

BODYWEIGHT

WORKOUT CONTINUED ON NEXT PAGE

BODYBUILDING STYLE WORKOUTSUPPER/LOWER BODY SPLIT

ESTIMATED TIMETARGET 60 MINS


WORKOUT

WORKOUT 1 COMPLETE

1. Hold dumbbells with an overhand grip so your elbows are at 90-degrees2. Press the dumbbells above your shoulders until your arms are straight3. Slowly lower the dumbbells back to your shoulders before the next repetition4. Keep your legs, abs and back strong the whole time - avoid arching

1. While lying on a bench, hold a single dumbbell in both hands with your arms straight2. Slowly lower the dumbbell above your head - go for a big stretch and avoid over-arching your

lower back (the movement should come from your shoulders)3. Perform slow, smooth reps and focus on keeping your arms straight

WORKOUT 1 | UPPER BODY | 90 SECONDS REST BETWEEN EACH SUPERSET

DUMBBELL SHOULDER PRESS1

PULL-OVERS1

LAT PULLDOWNS2

1. Grip the lat pulldown bar with an overhand grip, slightly wider than shoulder-width 2. Pull the bar down to the front of your chest and then slowly reach back up3. Lift your chest and lean slightly backward throughout

1. Grasp the rope handles with both hands using a neutral grip

2. Keep your elbows in close to your sides and hinge from the elbow to bend your arms until your hands almost touch your shoulders

3. Keep your chest up tall throughout and focus on contracting your bicep

1. Grasp the rope handles with both hands using a neutral grip so there is tension on the cable when your elbows are bent

2. Keep your elbows in close to your sides and hinge from the elbow to straighten your arms

3. Keep your chest up tall throughout and focus on engaging your triceps

REPETITIONS

12

REPETITIONS

12

REPETITIONS

15

REPETITIONS

MAX

SETS

2

SETS

2

SETS

2

SETS

2MODERATE

MODERATE

MODERATE

MODERATE

WORKOUT CONTINUED BELOW

2 CABLE BICEP CURLS + CABLE TRICEP PUSHDOWNS

CABLE TRICEP PUSHDOWNSCABLE BICEP CURLS

BODYBUILDING STYLE WORKOUT


WORKOUT

1. Load up the barbell with a weight you could normally only do 10 repetitions with2. Secure the bar across the top of your shoulders (NOT your neck) with your feet

slightly wider than hip-width apart3. While keeping your chest tall, push your hips back and bend your knees until your

thighs are parallel to the floor4. Once you unrack the bar and start your set, you cannot put the bar back down until

you have completed all 20 reps - take as many breathing breaks as you need to get to 20 reps

1. Hold the barbell with an overhand grip2. Stand up tall with your feet hip-width apart and knees slightly bent3. Hinging from your hips, push your glutes back, lean forward, and lower the dumb-

bells to below knee-height without rounding your lower back 4. Stand back up straight and repeat

WORKOUT 2 | LOWER BODY | 90 SECONDS REST BETWEEN EACH SUPERSET

BREATHING SQUATS

1 2 TO 1 LEG CURLS

1. Adjust the length of the ankle pad so that it sits about an inch above your shoes

2. Curl the weight up with two legs, and then lower it with one leg3. Curl the weight up again with both legs and then lower it with the

opposite leg - this is 1 rep4. Continue alternating legs until your set is complete, ensuring your hips

stay against the bench at all times

REPETITIONS

20

REPETITIONS

8

REPETITIONS

10

SETS

1

SETS

4

SETS

3

HEAVY

MODERATE


WARM UP BIKE SPRINTS | 10 MINS BODYBUILDING STYLE WORKOUTSUPPER/LOWER BODY SPLIT

ESTIMATED TIMETARGET 60 MINS

2 ROMANIAN DEADLIFTS BARBELL

MODERATE



WORKOUTWORKOUT 2 | 90 SECONDS REST BETWEEN EACH SET


1. Stand with your feet shoulder-width apart and your toes turned slightly outward2. Hold a single dumbbell or kettlebell in front of your chest3. Push your hips back, bend your knees, and squat down until your glutes touch the

box - stop here for half a second4. Stand back up and repeat, ensuring you keep your chest up throughout

1. Stand with your feet pointed straight ahead on the step of the machine with your heels hanging off the back

2. Push up from the balls of your feet until your ankles are fully extended, making sure your ankles extend straight up

3. Slowly lower your heels through your whole range of motion and repeat

1

1 2 TO 1 LEG EXTENSIONS

1 1/2 LEG PRESS

1. Extend your legs and raise the weight with two legs, and then lower it with one leg

2. Raise the weight again using both legs and then lower it with the opposite leg - this is 1 rep

3. Continue alternating legs until your set is complete.

1. Place both of your feet on the foot plate of the leg press machine, ensuring your back is flat against the chair

2. Bend your knees to lower the weight3. Push the weight halfway back up, then lower it again to the bottom before

pushing all the way back to the top - this is 1 rep4. Do NOT fully extend your legs - this can cause injury

REPETITIONS

8

REPETITIONS

10

REPETITIONS

10

REPETITIONS

15

SETS

3

SETS

3

SETS

3

SETS

3

MODERATE

MODERATE

MODERATE

2

2

BOX SQUATS (HOLDING DUMBBELL LIKE A GOBLET)

CALF RAISES

MODERATE



WORKOUTWORKOUT CONTINUED BELOW

FINISHER - BURPEE BOX JUMPS

1. To finish off your lower body split, perform burpees with a box jump instead of your regular jump2. Step down from the box each rep and move as fast as possible

SETS

2

WORKOUT 2 | 30 SECONDS REST BETWEEN EACH SET

WORKOUT COMPLETE

REPETITIONS

8BODYWEIGHT



Fish and seafood are some of the best foods you can eat in terms of nutrition and weight loss. Fish is not only one of the healthiest and lowest calorie protein choices, it also contains healthy omega-3 fats which are vital for many functions in your body.

However, some people can’t stand the taste of fish or seafood, so the question is how to make it tasty? Easy - just like last week, flavor it with some herbs or low-calorie sauces.

• Chili, ginger, coriander and lemon are an amazing combo for fish• Shellfish tastes delicious with a marinara sauce

Getting more seafood into your meals is easy once you enjoy the flavors. Experiment with different varieties of seafood, blend different spices, and mix up cooking methods at home to create unique flavor combinations. Get creative with your seafood recipes by trying out different combinations - your tastebuds and weight loss will thank you!

RECIPE ADVICE

FISH BENEFITS & HOW TO MAKE IT TASTY

CLICK TO PLAY

https://www.youtube.com/watch?v=IF_Aso7L60Y


RECIPES

SPICY SHRIMP STIRFRY

INGREDIENTS

8 oz shrimp, butterflied3 cloves garlic, sliced3 chilies, seeded and stripped3 basil stalks1 tbsp mixed herbs1 tbsp peanut oil

TO SERVE1 cup cooked brown rice

DIRECTIONS

1. Heat a skillet over medium-high heat and coat with peanut oil 2. Saute shrimp with chili, garlic, basil and mixed herbs until hot and

slightly wilted3. Serve immediately in 2 bowls with brown rice

SERVES2

PREP TIME: 10 MINSCOOK TIME: 10 MINS


RECIPES

GRILLED FISH

INGREDIENTS

2 salmon steaks1 tsp pepper1 tbsp thyme1 tsp chili powder½ lemon, sliced1 cup cherry tomatoes

DIRECTIONS

1. Heat a skillet over medium-high heat and coat with nonstick spray 2. Place salmon in the frying pan and season with pepper, thyme and

chili powder. Place 2 slices of lemon on top of each fillet, and add the cherry tomatoes around the fish

3. Cook until the fish is pink halfway up the side, then flip and cook for another 3-5 minutes

4. Serve immediately with your choice of steamed greens

PREP TIME: 5 MINSCOOK TIME: 10 MINS

SERVES2


SUPPLEMENTSO F T H E W E E K

RECOVERY STACK

CREA-8WHEN TO TAKE• Consume 1 scoop post-workout to improve recovery and energy• During your loading phase (7 days) consumer 2 scoops pre-workout

and another 2 scoops post-workout to saturate your muscles with creatine

BENEFITS• 100% pure bioavailable creatine monohydrate• Boosts strength and power• Improves endurance & performance• Helps lean muscle growth

WHAT’S IN THE STACK?1. OXYWHEY LEAN PROTEIN2. BEYOND BCAA

WHEN TO TAKE• OXYWHEY LEAN PROTEIN: Consume as post-workout as a fast absorbing protein source, or anytime of the day as your dietary needs

require• BEYOND BCAA: Consume during your workout and/or throughout the day to maximise muscle recovery and limit muscle tissue breakdown

BENEFITSThe Recovery Stack includes the premium quality OxyWhey Lean Protein, which provides 24 grams of the most effective sources of protein and less than 1 gram of carbohydrates. This is essential for the repair and growth of lean muscle tissue. The Recovery Stack also includes the delicious Beyond BCAA intra-workout supplement to reduce muscle soreness and lactic acid build-up, prevent muscle tissue breakdown, improve muscle recovery time and premature exhaustion. Beyond BCAA will keep you hydrated and help you power through your intense training sessions so you can back up for an even harder session tomorrow.

+ FREE GIFT

BUY NOW

CLICK TO PLAY

http://www.ehplabs.com/store.html?utm_source=Kickstarter2&utm_medium=email&utm_content=StackLink

https://www.youtube.com/watch?v=iqz6GoNdVlw


CONCLUSION

CONGRATULATIONS! You have completed our kickstarter guide and your first 8 weeks towards better health and fitness! You should be starting to notice some changes in your body now, and hopefully you’re enjoying the lifestyle changes you have made. Remember, this is only the start of your journey - you need to keep the good habits you’ve developed over the last 8 weeks and continue moving forwards until you reach your final goal.

SHARE YOUR WORKOUT WITH US ON SOCIAL MEDIA SO WE CAN SEE YOUR PROGRESS USING THE FOLLOWING 2 HASHTAGS:

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