BASIC

A Free Excerpt
WORKOUT TEAM
FULL BODY TRANSFORMATION
BASIC
PRINCIPLES OF EXERCISE, NUTRITION AND RECOVERY
www.workout-team.com

TABLE OF CONTENTS
3 The Basics
8 Being in Shape
12 Six Pack and Instant TV Products
16 Basic Principles of Nutrition
and many more in the Full Edition!

CHAPTER ONE
THE BASICS

The Basics
By working with many people over the years our first conclusion was that
most people interested in exercises can be divided into three groups:
The first group are the ones who need to start exercising ASAP or
have just started to exercise. The majority of these people need to lose a couple
of inches of fat from here and there and most of them have tried almost
everything during their lives: exhausting diets, long series of home workouts for
abs, buns and thighs and all ending in disappointment. Diets exhaust them and
create a yoyo effect making them even fatter, false labels on foods trick them
into getting more sugar and getting even more fat and boring and ineffective
workouts just kill their will for anything else. It’s a vicious circle.
The second group are the ones who we like to call “advanced amateurs”,
who already have a good muscle tone but are unable to move onto
so called “more advanced systems” because of the lack of time or money for
expensive programs, machines or supplementation... They mostly just maintain
what they have accomplished while they can and abandon the gym eventually.
The third group are professionals and those who feel alike, who
know exactly what they do and invest a lot of resources in their bodies.
Our second conclusion was that the first two groups are usually unaware of
what are they doing wrong (or even that they are doing something wrong) and
are not quite certain how to achieve their ultimate goals. The goals are mostly
to get fit, firm or in shape and they all mean the same: burning fat and defining
muscles.

The increase in the diameter of the muscle cell cross section, or muscle
hypertrophy, is the primary goal of most exercisers, whether they just started
or are professional athletes, especially those involved in sports dominated by
physical strength.
Hypertrophy occurs as a result of adaptation of the organism to “stress” to
which we expose our bodies during training.
The body reacts to stress, at first, by going into alerted state, then by adapting
to circumstances and finally by improving the ability to meet the next stressful
situation. You see, it has mostly been the same for the past 20.000 years,
since prehistoric times, when our ancient ancestors lived in a very dangerous
and hostile world, in which, if they hadn’t adapted, they would have been exterminated.
That is why regular diet with frequent meals is important - it sort of “tells”
your body that there is abundance of nutrients and there is no need for storing
the energy in the form of fat. What happens with so called yo-yo diets is that
your organism understands that there is not enough food resources out there
and the metabolism is not being pumped up by hormones since you aren’t physically
active enough as you simply don’t have enough energy. So your body just
stores as much energy as it can and your appetite jumps back to “beast mode”
very soon.
However, with proper training and diet your body will be able to turn
itself “on” while being properly nourished.This will naturally stimulate positive
hormonal responses in the recovery period which will lead towards the increase
of muscle mass and fat burn, the so called “afterburn”. At the same time it will
regulate your metabolism and effectively burn calories while improving many
functions in your body from bone density to functionality of the peripheral
nervous system.
Another big problem with untrained practitioners, is that they don’t have
a clue about the proper dosage of stress during training. Simply because they
don’t feel tired and sweaty enough, they overdo it thus provoking a negative
reaction of the body. In order for the training to have the maximal efficiency, the
muscles need to be forced precisely up to their limits and these limitation are not
ruled by objective feeling, but by science. Depending on the condition of your
body, there is an exact dose of intensity which returns maximal results without
consequences such as muscle and tendon injuries and even the drop in the functionality
of the immune system. We will teach you to find this dose.
Furthermore, one the main problems concerning many inexperienced
practitioners is following a widely spread misconception that a proper training
is only the one from which one gets out completely exhausted and dripping with
sweat.

Constant running on treadmills or doing all sorts of cardio training only
brings anxiety and disappointment as they deliver results very slowly, which finally
results in lack of will for further training. The training needs to be a part
of your life, complementing your everyday activities, nutrition and sleeping regime.
Normal biorhythm is essential for achieving a proper balance between
different organ systems, as well as your general health.
Most people just want to stay in shape or get thinner. There are various
programs which can provide just that, but they usually view body as something
external and don’t pay any attention to your health or long term effects. Because
of that, chronic problems arise in the form of a yo-yo effect which leads towards
general anxiety, disappointment and, finally, depression.
It is important to start from the inside, by realizing what the proper and
healthy lifestyle is, and that good looks don’t come just from endless treadmill
running, but from a unique and somewhat holistic approach to life and training.
Natural Looks: In order to have a lean, muscular and natural look, you should avoid the common
traps of instant products and food supplements. Training should be a part of your life.

Strength training: is specializing in the use of resistance to induce muscular contraction which builds
the strength, anaerobic endurance, and size of skeletal muscles.
And it works great for both Men and Women!
“
Mens sana in corpore sano.
- Latin proverb
“

CHAPTER TWO
BEING IN SHAPE

Being in Shape
In this day and age, the importance of staying fit and controlling body fat
percentage is essential to a modern man. Being and staying “fit” isn’t as simple
as the first association suggests. It implies having a type of body that can endure
all sorts of daily activities without a feeling of exhaustion or a direct impact to
one’s health. The modern job requirements range from working long hours in
an office, sitting, which is certainly not good for your health and your body posture,
to jobs that require lots of standing and walking such are various sales jobs,
waitressing, service desks and so forth. Our Full Body Transformation Program
gives a simple and accessible, yet thoroughly planned and optimized, recipe for
improving all around fitness, body posture, concentration, looks and overall self
confidence.
Running VS Strength training
There are quite a few ways to reduce body fat. One of them, most
commonly used by recreational athletes is the extended treadmill running. This
method requires constant running or brisk walking for 28 to 29 minutes with the
pulse ranging from 120-135 bpm, after which the process of burning fat starts
(entering into oxidative phosphorylation) with the rate of 1 kg of fat burned for
every 10-30 hours of running, depending on the intensity.
As you can see, and probably have tried before, this method is extremely
slow and pretty much unproductive and here’s why:
By running you increase your aerobic endurance and you really burn some
fat BUT at the same time you stimulate secretion of hormones which have a
negative effect on your muscles. Not only is this somethig you want to avoid,
you want the exact opposite. Furthermore, while running, muscles of your legs
work only with 40 to 50% while the rest of your body is pretty inactive, thus your
complete musculature is neglected

The results are burning SOME fat, not being tight and body posture staying
the same as before.
There is a second way to getting fit and burning fat and it is called Strength
Training, which combined with a healthy diet, positively affects your complete
body posture from strengthening of joins, improving bone resistance, gaining
muscle strength and mass, regulating fat, and tightening the body. It also transits
into “real life” as it teaches you how to correctly and safely use your body in situations
that vary from proper sitting to lifting furniture.
Tip: Strength training gives much more serious effects in much lesser time. And it does all that
completely naturally.

Goal Perception VS Health
Every individual person has its own set of goals and his/hers way of thinking.
Because of that they frequently make mistakes when it comes to choosing the
right way to achieve a certain look. People often start exercising in order to look
more like someone else, without realization how much and in what way their
own body proportions and individual characteristics can be changed.
Body proportions and individual characteristics are inherited from parents
so our shoulder width, hip width and bone length can not be changed. The
part of our body that we see in the mirror, and the one we can modify by training
is comprised out of muscles and fat. We can make a slight increase in bone
diameter by applying pressure on them with muscles, but we can’t make them
longer or grow more (at least there’s no natural way to do it). We can however
make our muscles longer, bigger and stronger by exercising and our body fat in
check by healthy eating and leading a healthy lifestyle.
To conclude, every man’s (or woman’s with that said) goal shouldn’t be just
to lose some weight, increase muscle mass or look better, it should be reducing
body fat to a lower level, so that an entire organism can function better and be
healthier in general. Strengthening bones and joints, bettering body functions
and physical appearance, fighting against inactivity and bad eating habits should
be the primary goal of a rational individual that wants health and success.
Being in shape means achieving a state in which your body can perform everyday
tasks with ease and recover quickly from intense physical activities. Our
body works in a way that can be, roughly, summarized like this: the brain controls
different systems through glands of the endocrine system which produce certain
hormones which further influence all of our bodily functions, from our sense of
touch to our heart beats. Well balanced secretion of hormones is based upon
proper intake of nutrients and on the function of the neuromuscular connection.
Strength training is the only approach that helps in development, keeping and
re-balancing aforementioned functions and systems in the most effective and
completely natural way.
From this point we move onto more favorable and popular topics. Go to the
next section to learn about getting the six pack abs.

CHAPTER THREE
SIX PACK AND
INSTANT TV PRODUCTS

SIX PACK AND
INSTANT TV PRODUCTS
People around the world are being influenced by various media to buy expensive
equipment that can allegedly help them to get into shape. Unfortunately,
one workout machine can’t solve problems such as local body deformations,
excess fat, getting a six pack, etc. You did not create them by doing the right
things, so why expect it to work overnight? Like producing results by training,
this is a graduall cumulative effect but of bad habits like: not eating properly,
drinking alcohol, eating junk food combined with a lack of physical activities. The
road to improvement lies in the will to change, followed by a good workout plan
and doing exercises that can benefit the entire body.
You can find optimal conditions for any type of exercise at your average local
gym. Equipment and machines that you actually need are:
• dumbbells
• pull down machine
• cross machine
• benches
• leg curl
• squat rack
• olympic bars
• power tower
• stepper
All of them are contained in almost every gym in the world.

How to Get a Six Pack?
One of the main misconceptions that people with a pot belly have is that
you can get a six pack by just doing exercises for abdominal area or wearing a
sweat belt. That is not the case and sweat is not fat.
Every one of us has a specific genetic abdominal muscle structure over which
there is a layer of fat which hides the shape of abdominal muscles. In order to
remove that layer of fat you need to do exercises for your entire body, because
fat can is burned by muscle activity. More activity means that more calories are
burned. Abdominal wall is an important muscle group, however it is not such a
large calorie consumer. In order to make your training more efficient you need to
do exercises that can activate large muscle groups, such as sit ups, lunges, squats
etc. Those exercises activate more than half of muscles in your body and burn
much more calories than just doing abdominal exercises.
That means that you need to:
• have a training that consists of exercises that activate as much muscles and
muscle groups of your body as possible. Here is where strength training and
our Full Body Transformation Program expresses it’s unique concept which is
activating your whole body and thus burning large quantities of calories and
lowering the amount of fat, in this particular case- abdominal area.
• eat healthy - This means: regular consumption of carbs, protein and fat in
the right ratio (a lot of proteins, high quality carbs and just a small amount
of good fats). Carbs you should avoid are simple carbs: all types of sugar that
come from processed food (like candy) or excessive fruit consumption. Good
fats can be found in all types of nuts as well as in fish and olive oil. We’ll talk
about it some more in a section called Proper nutrition.
• be persistent Persistency is an important factor if you want to achieve
anything, regardless of what aspect of life you are looking at.

The reason why someone needs to be persistent in this particular instance,
is because sometimes the stomach can be the slowest area of your body to respond
to a workout. That is normal for people who are genetically predispositioned
to burn fat in such order. Some people simply start burning the fat on
their legs first, while other people start burning the fat on their arms first.
Persistency is not so much about following the program, as much it is about
proper nutrition. Today we are surrounded by people who are eating very unhealthy
and some of them are even the ones that are closest to us. We live with
them, share meals… It is hard to find the time for proper nutrition while working
in an environment full of stress, but it most certainly can be done. What’s the
most important about nutrition, and the best advice you can get, is that you plan
your nutrition in advance and appropriately. We will give you the means to do so.
If you follow the given instructions, desired results are guaranteed, however,
the amount of time and effort you need to invest to get to those results may
vary and depends mostly on your current shape and age.
Rectus abdominis
External oblique
Internal oblique
Transversus abdominis
Abdominal wall muscles: There are 4 muscles in the abdominal wall.

CHAPTER FOUR
BASIC PRINCIPLES
IN NUTRITION

BASIC PRINCIPLES
IN NUTRITION
If you want your training results to be ideal you need to adjust your eating
regime. Proper nutrition means that you need to follow certain principles that
enable your metabolism to work faster. That way your organism will be more
functional, healthier and better prepared for training:
These are the principles:
• time and 5 meals: breakfast, snack, lunch, snack and dinner. Time interval
between meals should be the same and they should be consumed at the
same time every day. The first meal should be around 9 a.m. and the last before
8 p.m.
• size: portions shouldn’t be big, they should be moderate. It is better to have
even more than 5 smaller meals in a day than having a smaller number of
large ones. If you overeat, your stomach is under a lot of stress, especially if
you eat heavy, processed and diverse food.
• Fat/Carbohydrate/Protein ratio = 10% / 45% / 45% . Depending on the individual
goal, percentages vary between carbs and proteins.
• No gluten: gluten can be found in most types of flour, except those made of
rice, corn, millet flour, and buckwheat.

• No alcohol as alchohol contains awfull amount of calories. For instance,
only one glass of beer (300ml) has around 150 calories.
• No simple sugars like sweets, juices and snacks
• Greater fluid intake: meaning pure and clean water. No fresh juices,
smooties, tea and stuff like that. Imagine washing your face in the morning
with freshly squeezed orange juice. Well, it’s same in the inside. Take in from
2 to 2.5 liters of water per day.
Better watch out for fast digesting foods such are processed foods, some
fruits and sweets. These foods have high amounts of simple sugars which get
digested really fast thus releasing lots of sugar into your blood. This results with
a lot of insulin being released and, since the sugars got digested, lots of it will
be floating around and, basically, damaging your cells. The best option is to eat
low-glycemic foods such are meat, nuts, green vegetables, dark red, blue and
purple fruits (blueberries, cherries, blackberries, strawberries) and certain fats
such are coconut oil, olive oil, fish oil etc. They result in moderate release of
glucose and insulin which fills your cells with energy and brain with enough nutrients.
On the contrary, people are often bombarded with unhealthy high glycemic
foods such are grains, refined or processed foods and some fruits.
If you need to eat bread and flours, go only with whole grain versions.
Consume most of your carbs in the evening as carbs are sleep inducers. Digesting
carbs stimulates the release of neurotransmitter Serotonin, the so called “Happiness
Hormone” which generally works good for sleep. But don’t forget - keep
away from processed foods, sugar filled snacks and fats.
Things you can, and should, eat are:
• meat
• fish
• nuts, walnuts and almonds
• dairy products like cheese, milk, yogurt and etc
• eggs
• olive oil, fish oil and cocoa oil
• vegetables
• local fruit
• mushrooms

You don’t have to calculate daily intake of calories as it’s a common misconception.
Eat 3 to 5 medium and well balanced meals per day, watch and steer
clear from unhealthy and unprocessed foods, and finally - be persistent.
These are just some of the basic principles of proper nutrition, necessary for
you, so that your training can have a maximum effect. You’ll find out more as you
progress with your training.
Nutrition tip: Eat 5 moderate meals per day.

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