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Copyright Notice<br />

This copyrighted work has been licensed for private use only and any other<br />

use of the whole or any part of the material (including adapting, copying,<br />

issuing copies, unauthorized lending, public performance, broadcasting or<br />

making the same available to or via the internet or wireless technology or<br />

authorizing any of the foregoing) is strictly prohibited. All copyrights are<br />

reserved.<br />

Disclaimer and Legal Notices<br />

The information provided in this guide is meant to be used for educational<br />

purposes only. Please consult your physician to ensure you are healthy<br />

enough to follow the tips given in this guide. I am not a doctor and this is not<br />

supposed to be taken as medical advice. This is what has worked for me and<br />

what is shared from current research. This is for informational purposes<br />

only and the author does not accept any responsibilities for any liabilities.<br />

Please be responsible adults.<br />

2<br />


<strong>90</strong> DAYS TO A LEAN, TONED PHYSIQUE<br />

Contents<br />

StroNg iS the New Sexy 4<br />

why weight 7<br />

Myth BuSterS 9<br />

MotivatioN & ProCraStiNatioN 12<br />

Fat ShreDDiNg NutritioN 19<br />

SMart SuPPLeMeNtatioN 38<br />

traiNiNg 42<br />

the workoutS 50<br />

CarDio 54<br />

BeyoND <strong>90</strong> DayS CuStoMizatioN 63<br />

FiNaL worD 65<br />

aPPeNDix a 67<br />

reFereNCeS 68<br />

3<br />


Strong is the<br />

New Sexy<br />


Take a look around your local gym. Notice what the vast majority of the ladies are<br />

doing? Chances are they will either be pounding away at their long slow cardio or<br />

sticking to the machine area and repping out with baby weights.<br />

If you revisit that same gym in a month, the same women will be doing the same<br />

exercises. Their bodies will be looking just the same, too.<br />

What’s missing?<br />

Heavy weight training.<br />

Why?<br />

Because many women are still hung up on the fear of gaining too much muscle.<br />

They are afraid that if they lift heavy they’ll transform themselves into some<br />

grotesque mass mistress.<br />

Nothing is further from the truth.<br />

The reality is that women simply don’t have the testosterone coursing through<br />

their veins to build huge amounts of muscle. Weight training will not make them<br />

overly muscular.<br />

What weight training will do is to allow a woman to craft her body the way that<br />

she desires. She’ll be able to shape, tone, sculpt and define her muscles into the<br />

ultimate package that she wants to display to the world.<br />

Muscle is what gives your body its shape.<br />

<strong>Toned</strong>, lean muscle is sexy.<br />

And it’s strong.<br />

This book will provide you with the blueprint for a strong, sexy, toned, lean body. 5<br />


Same or Different?<br />

Now that we’ve established that women actually will benefit from some<br />

serious weight training, the obvious questions is . . .<br />

Do women need to<br />

train differently than men?<br />

This very question has been the subject of<br />

numerous scientific studies and the resounding<br />

answer is that “no” they do not. To build and<br />

shape muscle, men and women need to train<br />

the same way. That means going heavy<br />

and going hard.<br />

Progressive Resistance – They Key to Success<br />

The key to shaping and sculpting your muscle is progressive resistance.<br />

Keep pushing yourself every work-out to do a little more - be it pushing an extra 1/2 kg<br />

or eeking out one more rep. Do that consistently and you will see your<br />

body transforming before your very eyes.<br />

6<br />


Why Weight?<br />


Weight Training burns calories - <strong>In</strong> fact, it can burn more calories than cardio, especially<br />

if you are focused on compound exercises that work your major body parts. Exercises like<br />

squats, dead-lifts, presses and lunges chew through calories like you wouldn’t believe.<br />

Weight Training boosts your metabolism - Weight training produces what is known as the<br />

after-burn effect. This is when you keep burning calories after your workout because the<br />

workout actually boosts your metabolism. After a weight training session, you have to<br />

repair and replenish spent muscles - that takes a lot of calories. And there’s more - when<br />

you increase your lean muscle mass as a result of weight training, you naturally increase<br />

your metabolic rate because muscle takes a lot of calories to sustain itself - 5 times as<br />

many a s fat.<br />

Weight Training strengthens your bones - <strong>In</strong> fact, it’s the best way known to man to ward<br />

of osteoporosis. A full body work-out will strengthen all of your joints and increase overall<br />

bone density.<br />

Weight training makes you stronger - A stronger body will allow you to perform your<br />

daily activities with less stress. You’ll be able to take the strain of your spine because<br />

your erector spinae and lumbar muscles are taking the load. You’ll also have a reserve<br />

of strength to cope with the multitude of emergencies with which you are constantly<br />

confronted - from changing a tire to carrying the groceries.<br />

Weight training makes your heart stronger - It’s your most vital muscle and numerous<br />

studies have shown that exercising with weights will get the blood pumping through it<br />

more efficiently. It will also help to unclog arteries that are being constricted by cholesterol.<br />

Weight Training combats the effects of aging - More and more elderly folk are being<br />

referred by their general practitioners to the gym and specifically put on a weight<br />

training program. Why? Because of the plethora of studies that have proven that weight<br />

training is one of the best things to beat the ill effect of old age. Not only does it improve<br />

cardiovascular efficiency, strengthen bones, muscles and organs but it also improves<br />

neurological function and brain power.<br />

8<br />


Myth Busters<br />


Bodybuilding is still a sport that elicits false beliefs, myths and strident opinion.<br />

When it comes to the female side of the sport, those false beliefs, myths and<br />

strident opinions are magnified. For the general population the concept of women<br />

and muscle are incongruous - they just don’t seem to go together. As a result, a<br />

number of false beliefs have come to be accepted as common knowledge. It’s<br />

about time to separate the fact from the myth.<br />

Myth No 1: Lifting weights will make you too masculine<br />

Weights are a tool. You are in control. If you want to pile on a ton of muscle,<br />

then you’ll need a lot of hard work, food and supplements to achieve it. On the<br />

other hand, if your goal is to develop a sleek, athletic look, weights will get you<br />

to that goal, too. But you will never look like a man – you just don’t have enough<br />

testosterone surging through your system.<br />

Myth No 2: Bodybuilding will make you slower and more inflexible<br />

the truth: When people first saw female bodybuilders, with all of those muscles,<br />

they naturally assumed that they’d be slow and ponderous. And, because<br />

bodybuilders use weights, it naturally followed that weight training would slow<br />

you down and make you more unathletic, right?<br />

Wrong<br />

Weight training will, in fact, make a person a better athlete. She’ll be faster, more<br />

agile and stronger. A stronger muscle can contract more quickly, thus producing<br />

more power. And exercising a muscle through it’s full range of motion enhances<br />

flexibility, along with joint strength and mobility.<br />

Thankfully sports coaches have been dragged out of the dark ages on this one.<br />

As a result, you’d be hard pressed to find a modern professional sports team’s<br />

training facility that doesn’t prominently feature a weights gym. Most of them<br />

even employ strength and weight training coaches. Why? Because they know that<br />

weight training produces better athletes.<br />

Myth No 3: Weight training will make your breasts smaller<br />

the truth: Your breasts are composed of fat. As you get leaner, some of that<br />

fat will go, along with the fat from other parts of your body. Because you can’t<br />

spot reduce, however, working an area like your chest will not specifically remove<br />

10<br />


fat from your breasts. <strong>In</strong> fact, your chest training will lift and shape the pectoral<br />

muscles behind your breasts. This will, in effect, make your breasts appear larger.<br />

Myth No 4: Women should stay away from the heavy weights<br />

the truth: To build muscle you need to lift heavy weight. Muscle responds to the<br />

stress that is placed upon it by way of resistance. If the weight is too light, the body<br />

will have no reason to respond. Your rep range, then, needs to pyramid down to<br />

heavy sets of six, with that last rep being the last one that you can do with that<br />

weight while maintaining strict form.<br />

Myth No 5: Women need special supplements<br />

the truth: The multi-billion dollar supplement industry would love you to believe<br />

that women and men need different supplements. It’s great for their bottom line.<br />

The truth is that, despite those cute pink protein powder containers, men and<br />

women both have the same needs when it comes to building muscle. They can<br />

both share the same protein tub and the same creatine bottle.<br />

Myth No 6: Women should do weights for muscle building<br />

and cardio for fat loss<br />

the truth: Both will burn calories. But only one will burn calories AND shape,<br />

reconfigure, firm up and build your body. Most people underestimate the amount<br />

of calories they can burn if they know how to train with weights properly for fat<br />

loss. If you have time to do both weights and cardio, do both. But if you don’t have<br />

time for both, then prioritize weight training - it does it all!<br />

The Bottom Line<br />

Weigt training is a health promoting activity that will enhance a woman’s<br />

femininity while giving her the sleek lines of an Amazonian athlete. It<br />

will make her stronger, faster and sexier – and that’s no myth!<br />

11<br />


Motivation and<br />

Procrastination<br />


It’s the eternal dilemma.<br />

<strong>In</strong>stant gratification versus long-term benefit:<br />

Mouth watering muffin versus a lowered cholesterol level in old age.<br />

Cookies and Cream Ice-cream versus fitting into your jeans.<br />

Triple sundae with chocolate sauce versus lowering your risk of Type 2 Diabetes.<br />

Let’s be honest about it – instant gratification has a lot going for it, particularly<br />

when we are living in a world that is unfailingly giving the message to indulge our<br />

every whim. Unless we’re able to identify the real reasons behind our weight loss<br />

efforts, we’ll never rise above the instant-noodles society that has spawned the<br />

obesity epidemic that threatens the Western World. So, let’s start digging . . .<br />

So you want to get in shape?<br />

Great.<br />

But before we go any further it’s imperative that you discover why you want to<br />

exercise.<br />

To lose weight?<br />

Why do you want to lose weight?<br />

When you discover what drives you, you’ll also know what motivates you. If you<br />

don’t identify your inner driver, it doesn’t matter how hard you try, how much<br />

sweat you expend or how many calories you burn, you will fail.<br />

13<br />


Uncovering the reason that you really want to achieve your goal attaches an<br />

emotional element to that goal. And the more emotional content you can stir<br />

up, the more motivated you’ll be to go after it. Remember the words of German<br />

philosopher Friedrich Nietzsche . . .<br />

He who has a why to live can bear almost any how.<br />

Getting emotionally involved with your goal will deeply impress your why into your<br />

subconscious. The subconscious is the seat of your unthinking actions - your habits.<br />

Every message that filters through to it is accepted without question and acted<br />

upon automatically. That is exactly where you want your weight maintenance<br />

habits to be because the subconscious always expresses itself in physical form -<br />

positive behaviours that will reinforce your goal.<br />

The reasons for exercising are many. Your goal may not to be lose weight. <strong>In</strong> the<br />

remainder of this section, however, we are going to assume that weight loss is the<br />

goal. It could in fact be the opposite – to gain muscular body weight.<br />

Stop and ask yourself right now, just why you want to lose weight. Here are a<br />

couple of key questions to help you identify that reason:<br />

1<br />

2<br />

What is important to you about reaching your weight goal?<br />

How will your life be better after you have achieved your weight goal?<br />

For some people, looking their absolute best for an upcoming event, such as a<br />

wedding, is their emotional motivator. For others it is to be able to be an active,<br />

healthy role model for their kids. Others may find that their emotional drive comes<br />

from maintaining their sex appeal in the eyes of their partner. Once you have<br />

found your emotional driver, write it down in the following format . . .<br />

The emotional driver behind my weight loss goal is to . . . .<br />

When I have achieved my goal I will feel . . . 14<br />


Once you have identified the emotional driver to your goal, it is time to reinforce<br />

it by adding in a spiritual element. It doesn’t matter whether you are a believer<br />

in a Creator, an atheist or an agnostic. Spirituality involves being in touch with<br />

your reason for being. Whether you were created, evolved or were placed here<br />

by aliens, you have ended up with a magical, unique and highly intricate machine<br />

that will govern your state of well-being until you die.<br />

Those who do believe in a Creator God have an obligation to Him to respect and<br />

maintain the amazing body that they have been gifted. All of us owe it to ourselves<br />

to identify the spiritual reason that accompanies our goal. Find out what yours is<br />

and keep yourself accountable to it.<br />

Now that you’ve discovered the emotional and spiritual drivers that will motivate<br />

you toward your goal, it’s time to learn how to apply the goal setting formula that<br />

will catapult you toward your end game.<br />

5 Steps to Goal Achievement<br />

1. Set Specific Goals<br />

Losing weight is not a goal. It’s far too general. Body weight is composed of muscle,<br />

water, minerals, vitamins and fat, among other things. Your only ambition is to<br />

lose body fat. But even that goal has to be narrowed down.<br />

If you focus on the specific behaviours that will bring about your desired fat loss<br />

and set them as your goals, then the fat loss will take care of itself. Your goals,<br />

then, should be to do with the actions and habits that will keep you on your weight<br />

management plan.<br />

2. Set Measurable Goals<br />

Unless you have a means of measuring your progress regularly you will struggle<br />

to maintain your motivation. Don’t expect yourself to make the transition from<br />

cookie munching couch potato to fitness / nutrition junkie in a couple of weeks. 15<br />


Set behaviour related goals that build upon each other and widen out to encompass<br />

all aspects of a healthy lifestyle.<br />

3. Set Stepping Stone Goals<br />

You definitely need a long-term goal - your ultimate physical look. But it’s also<br />

imperative that you break that goal down, working backwards to yearly, 3 monthly,<br />

weekly and daily goals.<br />

Your 3 monthly goal should revolve around such behaviours as recording your<br />

food intake and exercise every day, or increasing your cardio exercise duration<br />

by 15 minutes per day by walking at a slightly uncomfortable pace. Your daily and<br />

weekly goals should revolve around the exercise and eating disciplines that are<br />

immediately before you.<br />

4. Record Your 3 Month Goal<br />

Write your 3 month goal on a business sized card and get it laminated. Write your<br />

goal in the present tense as if it has already taken place. Here’s the wording . . .<br />

The date is (date in 3 months time), and I am now doing everything I can to get me to<br />

my desired weight, including recording my daily food intake and workouts every day.<br />

Now that you have your card you need to carry it with your everywhere your go.<br />

Every <strong>90</strong> minutes make sure that you pull it out and read it to yourself.<br />

5. Visualize Your Goals<br />

One of the most interesting innovations in sports psychology over recent times<br />

has been the rise of visualization, or mental rehearsal. Sports teams the worldover<br />

are using it to build an unconquerable mental drive toward goal attainment.<br />

You don’t need to go out and hire a sports psychologist to benefit from the power<br />

of visualization. You can do it on your own by mentally rehearsing the achievement<br />

of your goals.<br />

16<br />


Start at the daily level and do it while you are lying in bed. See yourself doing<br />

everything that you need to in order to have a perfect goal attainment day, from<br />

springing out of bed, enjoying a healthy nutritious breakfast, powering through<br />

an invigorating, calorie depleting work-out and then enjoying an energy restoring<br />

post work-out shake.<br />

Now that you have your emotional, spiritual and mental underpinning for your<br />

goals and have learnt exactly how to go about setting proper goals, it’s time to<br />

make a record of your goals:<br />

1<br />

2<br />

Create a Goal Setting document and record your goals on a time-line, starting with your<br />

daily goal and ending with your ultimate body goal.<br />

Type up, print out and laminate your 3 monthly goal.<br />

You now have a roadmap to turning every endeavour, every goal, every quest into<br />

an unquestionable reality. You are able to unleash the power of your subconscious<br />

in conjunction with your mind muscle connection to become unstoppable. So, get<br />

out there and claim what’s yours!<br />

How to Defeat Procrastination<br />

Procrastination affects all of us. We seem to have an inbuilt tendency to put off<br />

the things we know we have to do, even when we appreciate how good they are<br />

for us. Here are 3 powerful techniques to prevent procrastination sabotaging your<br />

exercise ambitions:<br />

The 10 Minute Rule – If we perceive that a job is going to be hard work, we develop an<br />

aversion to it in our minds that leads us to keep putting it off. However, when we break<br />

the larger task down into smaller, more manageable chunks, it suddenly becomes much<br />

easier to think about. With your exercise sessions, rather than thinking of a 34-minute<br />

workout, chunk it out to a 7 minute warm up, 10 minutes of resistance training, 10 minutes<br />

of cardio and then a 7 minute warm down. This makes the task seem far easier to achieve. 17<br />


3 Magical Questions –Next time you procrastinate in the face of an important assignment,<br />

take a piece of paper and answer 3 simple questions . . .<br />

1<br />

2<br />

3<br />

Where are you?<br />

What do you want to do?<br />

How will you feel after doing the task?<br />

The very act of putting the task down in writing will make you visualize yourself already<br />

doing it. Then it’s simply a matter of your body following through with the task.<br />

Ultimate Goal VS Immediate Desire – The battle between long term goal and immediate<br />

desire is always going to be a losing proposition for the goal. But, you can win in this<br />

standoff every time by simply making your ultimate goal and you immediate desire switch<br />

places. Turn your immediate desire into something you can put off until later. Then mae your<br />

ultimate goal into something that you insist on right now. Ask yourself this question . . .<br />

AT ThIs momenT Would I prefer good heAlTh or junk food?<br />

Before we get started…<br />

If you don’t want to deal with the hassle of learning about your diet and nutrition,<br />

as you will see it is a lot of information, we do have an amazing team who is ready<br />

to make you a completely customized meal plan.<br />

CliCk Here To CHeCkouT our<br />

CusTomized meal Plans!<br />

If you don’t know what kind of plan you should start, shoot us an email directly<br />

and get a response today! We can get you on the right path and killing it!<br />

Email: support@vinsanityshred.com<br />

18<br />


Fat Shredding<br />

Nutrition<br />


What you eat is more important than how you train. Unfortunately, the world at<br />

large has made this subject so confusing that most people throw up their hands in<br />

frustration and resort to what they’ve always been doing. <strong>In</strong> this section we will step<br />

you through a nutritional plan that will provide you with the anabolic environment<br />

to support your body shaping efforts. It will be built upon 4 principles:<br />

1<br />

Eat at regular interval<br />

3<br />

Avoid Refined Carbs and Sugar<br />

2<br />

Balance Your Macronutrients<br />

4<br />

Drink Water<br />

Let’s take them one at a time:<br />

Eat Frequently<br />

Do you ever skip breakfast, not eat anything until noon, and then complain that<br />

you can’t get any results from your exercise? Or do you eat a perfect diet for a few<br />

days in a row and then let your diet go to hell for the next few days? You have to<br />

give your body the fuel when it needs it if you want it to perform. Our bodies will<br />

assimilate everything you eat and excess calories will be stored as fat.<br />

Research also indicates that if you feed your body balanced meals that contain<br />

quality protein and carbohydrates throughout the day - as many as six small meals<br />

spaced out every three hours - you’ll enjoy a number of spectacular benefits,<br />

including:<br />

1<br />

enhanced metabolism<br />

4<br />

controlled appetite<br />

2<br />

3<br />

less stomach discomfort<br />

stable energy levels<br />

(Glucose level) throughout the day<br />

5<br />

6<br />

it provides enhanced energy for your<br />

workouts<br />

it supports muscle growth<br />

20<br />


Balance Your Macronutrients<br />

Sensible eating requires taking in a healthy balance of protein, carbohydrate and<br />

fat. Contrary to recent media reports, carbs are not your enemy. They are, in fact,<br />

your body’s preferred source of energy. You’ll need them to fuel your workouts.<br />

Protein requirements for weight trainers are higher also. Those who regularly<br />

engage in weight training exercise are routinely breaking down muscle tissue.<br />

They need extra protein to repair all of this damage. What’s more, they need it at<br />

specific intervals. <strong>In</strong> fact, timing of protein is very important. We need it ready to<br />

ingest about 30 minutes after a workout when muscle protein synthesis is at its<br />

highest. You should aim for 20-30g of protein at this time and a total of 0.7 to 1<br />

grams of protein per pound of body weight throughout the entire day.<br />

Avoid Refined Carbs & Sugar<br />

Concentrate on eating natural, unprocessed carbs. Reduce processed refined<br />

carbs as much as possible. Cut out white sugar and flour completely. <strong>In</strong>clude a<br />

mixture of both starchy carbs and fibrous carbs on your plate. Unless you are<br />

planning a low/no carb day to cut down your glycogen stores after a cheat day,<br />

eat fruit every day. Aim to take in 50% of your daily calories from carbs, with 30%<br />

coming from lean protein sources and 20% from healthy fats.<br />

Here is a list of refined carb and sugar laden foods to avoid like the plague:<br />

1<br />

French fries and other deep fried foods<br />

7<br />

White bread and flour products<br />

2<br />

Ice cream and milkshakes<br />

8<br />

Energy drinks<br />

3<br />

Doughnuts and pastries<br />

9<br />

Hot dogs and fast-food burgers<br />

4<br />

Sweets and confections<br />

10 Sugary breakfast cereals<br />

5<br />

6<br />

Sugar sweetened soft drinks<br />

Sugar sweetened juice drinks<br />

11 Pizza<br />

21<br />


And here is list of healthy foods to replace them with:<br />

1<br />

Fresh fruits<br />

5<br />

Unsweetened oats<br />

2<br />

Fibrous vegetables<br />

6<br />

Brown rice and quinoa<br />

3<br />

Yams<br />

7<br />

Beans<br />

4<br />

Potatoes/ Sweet potatoes<br />

8<br />

100% whole wheat or whole grain<br />

anything<br />

Drink Pure and clean Water<br />

No one wants to be told to drink more water. It’s too easy - and cheap. Everyone is<br />

looking for some super supplement that will strip away the fat at lightning speed,<br />

allowing them to reveal a ripped, shredded, fat free body to startled onlookers. To<br />

them there’s only one worthwhile piece of advice -<br />

Drink more water!<br />

Every day you lose water through your breath, perspiration, urine and bowel<br />

movements. For your body to function properly, you must replenish its water<br />

supply. For optimal body functions proper hydration is very important. If you<br />

ever find yourself dragging your way through a workout, it’s probably because<br />

you’re dehydrated. When you lose just 5% of water weight, your strength level<br />

can drop by as much as 30%. And thirst is not a good measure of hydration. So<br />

carry a water bottle with you all the time. Sip from it regularly - especially if you<br />

suddenly develop a between meal food craving. Shoot for 3 liters to a gallon of<br />

water per day.<br />

Your water needs may increase with intense exercise and in hot environments.<br />

Filtered tap water is great choice to stay hydrated!<br />

22<br />


Peak Performance Nutrition<br />

What follows is a sample nutritional program that will allow you to customize your<br />

own nutritional plan. It will give you guidance on how much to eat of what, when<br />

and why.<br />

The Foundation<br />

It’s imperative that you calculate your personal nutritional needs. This calculation<br />

will initially be based upon your lean body mass (LBM). Your LBM is the best<br />

indicator of your basal metabolic needs (how many calories you need each day to<br />

function). By adding your physical activity output, we get a pretty good picture of<br />

your overall nutrient needs. This calculation will give us a good jumping off point.<br />

Calculating your LBM:<br />

SteP 1.<br />

SteP 2.<br />

SteP 3.<br />

Measure your body weight. For most accurate measurement step on<br />

the scale first thing in the morning after emptying bladder and bowel<br />

movement.<br />

Get your body fat (BF) measured. You can either do this at your<br />

local gym, step on a pair of scales that automatically calculates BF or<br />

investing in a set of calipers and doing it yourself.<br />

To find out the amount of fat you are carrying around in pounds,<br />

multiply your weight in pounds by the percentage of BF.<br />

160 PouNDS x 0.29 = 46.4 PouNDS oF Fat<br />

SteP 4.<br />

Now subtract your fat pounds from your overall weight to get your<br />

LBM<br />

160 - 46.4 = 113.6 PouNDS LBM<br />

23<br />


Assess your basal caloric needs:<br />

To support 1 pound of LBM you need 13.8 calories. Multiply your LBM by 13.8<br />

113.6 x 13.8 = 1,568<br />

You now need to work out your daily caloric expenditure by activity. The handiest<br />

way to do this is via the internet. There is a great site here that lists virtually every<br />

activity known.<br />

calculate<br />

Pop in the minutes that you engage in that activity and it will calculate the calories<br />

that each activity burns. If your activities differ throughout the week, enter each<br />

activity for the entire week and divide by 7 to get a daily average.<br />

Now simply add your basal caloric needs to your activity needs to get your overall<br />

daily maintenance calorie requirement.<br />

To lose fat you should reduce your<br />

maintenance level by 500 calories per day<br />

ProtEin: You should consume 0.7 to 1 gram per pound of LBM.<br />

1 graM ProteiN = 4 CaLorieS<br />

Fat: Try to hit a level of 0.3 grams per pound of LBM per day. Attempt to get most<br />

of this as unsaturated, essential fats (especially from fish, flax, hemp, etc).<br />

1 graM Fat = 9 CaLorieS<br />

24<br />


CarbohydratE: Carbs will be the mainstay of your performance nutrition plan.<br />

They will provide you with the high octane fuel to keep you cranking day in day<br />

out. Your overall carb intake should equal the remainder of your calorie needs<br />

after protein and fats are accounted for.<br />

1 graM CarBohyDrate = 4 CaLorieS<br />

Protein = 113.6 x 1 = 114 grams<br />

Daily Protein Calories = 114 x 4 = 456<br />

Fats = 113.6 x 0.3 = 34 grams<br />

Daily Fat Calories = 34 x 9 = 306<br />

Carbohydrates = Maintenance Level (say 1600 calories*) - 762<br />

(fat calories + protein calories) = 838 calories Carbohydrate<br />

Carbohydrates = 838 divided by 4 = 210 grams<br />

Use this calculation to set up you nutritional plan for the first week. This will be an<br />

assessment period. Be sure to weigh yourself and note your body fat percentage<br />

at the beginning and again at the end of the week. If you haven’t lost 1-2 pounds,<br />

reduce by an extra 200 calories per day. 25<br />


The Plan<br />

Now that you have your nutrient foundation worked out, it’s time to put in the<br />

particulars. The following schedule assumes that you work out in the afternoon.<br />

Breakfast<br />

Sample Meal:<br />

3 egg whites+ 2 whole eggs<br />

handful of nuts<br />

1.5 cups fresh berries/fruit<br />

when: 7:00 am<br />

why: While you’ll actually be eating 6 small meals throughout the day, breakfast<br />

should include 25% of your daily calories because your body is coming off an<br />

8-10 hour sleep. Because of that your body is in an extreme catabolic state upon<br />

waking.<br />

This solid dose of calories will go a long way toward reversing that process. The<br />

main goal here is to top off your glycogen stores, maintain consistent blood sugar<br />

levels and continue provide your cells with the nutrients needed as the anabolic<br />

phase of your day begins<br />

Mid-Morning Snack<br />

Sample Meal:<br />

Nutrition shake made with 1 scoop whey or plant based protein powder<br />

1 slice whole wheat toast with one tablespoon all-natural peanut/ almond butter<br />

and one table-spoon all-fruit jam<br />

1/2 large orange<br />

when: 10:00 am 26<br />


why: It’s best to focus on low Glycemic <strong>In</strong>dex carbs here, as the fat intake is fairly<br />

low and the carbs are pretty high.<br />

Lunch<br />

Sample Meal:<br />

1 (3 oz. grilled chicken breast) 1 medium sweet potato<br />

2 cups steamed veggies<br />

2 teaspoons butter<br />

1 large pear 300 mls water<br />

when: 1:00 pm<br />

why: This is a crucial meal. It can make or break your afternoon workout. If you<br />

go too heavy on the carbs, you can be wallowing in the depths of blood sugar<br />

depression by 5pm. If you go too heavy on the fats and protein, your system<br />

may still be working hard on digesting the food as you start exercising, robbing<br />

your muscles of vital blood supply and energy. Focus on water rich veggies and<br />

fruits and lean protein. Drink water to keep you well hydrated for your upcoming<br />

workout.<br />

Pre-Workout Snack<br />

Sample Meal<br />

1/2 tuna sandwich with Mayo<br />

Medium apple<br />

when: 3:30 pm<br />

why: The energy for your workout comes from the fuel that goes into your body<br />

before-hand. You need to infuse the muscle cells with amino acids and ATP to<br />

allow them to work at their peak while you’re in the gym.<br />

27<br />


Post-Workout Snack<br />

Sample Meal:<br />

Protein bar- low sugar<br />

Banana<br />

within 30 minutes after your workout.<br />

why: This is possibly the most important meal of your day. Within the 60 minutes<br />

following your workout your muscles are like sponges, waiting to soak up carbs<br />

and to replace spent glycogen stores. If you pump in carbs and protein in about<br />

a four to one ratio directly after exercise, you can not only significantly enhance<br />

glycogen replacement, but stimulate immediate muscle recuperation as well. This<br />

snack can literally flip you from catabolic to anabolic in a matter of minutes. To<br />

facilitate this process, lots of water is necessary.<br />

Dinner<br />

Sample Meal:<br />

6 oz. grilled salmon fillet<br />

1/2 cup Basmati rice<br />

10 steamed asparagus spears<br />

when: Between 30 minutes after your post snack workout<br />

and two hour prior to bed.<br />

why: You have already hit your glycogen replacement hard in your post workout<br />

snack, and you’ll be priming it again in the morning and through lunch the next<br />

day. You don’t need to hit it while you’re sleeping. By keeping the carbs low here<br />

and cranking up the protein and good fats, we set up a hormonal environment<br />

in the body that allows for optimal recuperation to take place while not risking<br />

fat storage. <strong>In</strong> other words you get your energy and muscle minus the fat. This is<br />

another key hydration time. Drink water to keep you hydrated overnight.<br />

28<br />


Note:<br />

The above nutritional plan will definitely give you an advantage over those who<br />

are swayed by every new fad diet like waves on the ocean. <strong>In</strong>itially it will be a chore<br />

to follow this plan, what with all the percentages that you need to adhere to. Stick<br />

with it. Before long you’ll know your portions without having to think about it. That’s<br />

what you want. Remember this is your new lifestyle eating plan. If it takes a month<br />

to ease into it, so what? You’ve got the whole rest of your life to reap the benefits.<br />

One last word - every week, allow yourself one cheat meal. Make it a lunch and eat<br />

whatever you want. Drink water (not soda pop!) and make sure that it’s just that<br />

one meal.<br />

Nutrition Checklist<br />

• Eat every 3 waking hours for a total of 5-6 meals per day<br />

• Eat a sensible balance of carbohydrates, proteins and healthy fats<br />

• Stay away from refined carbs and sugar<br />

• Drink 3 liters of water per day minimum<br />

• Calculate your daily caloric needs<br />

• Work out your macronutrient ratios (calories, grams) for each meal<br />

• Eat 25% of your day’s calories for breakfast<br />

• Fuel your training with a pre-workout meal within an hour of your training get quality carbs<br />

into your system<br />

• Take in just 10% of your daily carbs for dinner<br />

• Allow yourself a single cheat meal every week 29<br />


Manipulating your Macros<br />

Carb Cycling<br />

Carb cycling refers to strategically altering your carb intake between low, moderate<br />

and high days rather than sticking to a set intake each day.By following a low /<br />

medium/ high carb day cycle, you are manipulating your hormones such as insulin,<br />

thyroid, Leptin (appetite controlling hormone), ghrelin (fat homeostatic hormone)<br />

etc. With manipulating carbs, you can manipulate your insulin (anabolic hormone)<br />

level which can help you to build your muscles.<br />

When to use carb cycling strategy? You are trying to lose fat/weight and you hit<br />

plateau.<br />

Carb cycling can maximize glycogen stores and improve workouts during a low<br />

calorie period.<br />

Carb cycling strategy depend on:<br />

How you feel with lower carb intake days.<br />

How much muscle mass you have.<br />

Your physique goals.<br />

Length of time you anticipate on the carb cycle. (which is usually a short duration)<br />

On this 12-week program, you should carb cycle for the last 5 weeks of the program,<br />

in order to strip off excess body fat and reveal the shapely, defined muscle that<br />

you’ve been working so hard to achieve. So, for the first 7 weeks of the program<br />

you will eat according to the nutritional plan laid out in the last chapter. Then, for<br />

the final 5 weeks, you will follow the carb cycling plan laid out in this chapter.<br />

The 6-day cycle of four low, 1 high and one moderate carb days can be repeated<br />

throughout your diet period. 30<br />


How Many Carbs?<br />

Before establishing your carb intake find out your calorie need/goal. Then find<br />

your protein intake. Next you will establish your fat intake and then finally you are<br />

picking carbs.<br />

The best way to set your carb levels is to work out how many you’ll be taking on<br />

the highest carb day of the cycle.<br />

You’ll have to do some fine tuning with your numbers based on your daily activity<br />

level, how intensely you’re working out, your age and gender.<br />

For example a women with need of 1<strong>90</strong> grams of carbs we will establish her carb<br />

intake for carb cycling regimen<br />

Now that you’ve got max level on the highest day of the cycle, you can work<br />

backwards to set daily levels. Based on a 1<strong>90</strong> gram max, it will look like this . . .<br />

As you see,<br />

Day 1: 50 gM<br />

Day 2: 100 gM<br />

Day 3: 150 gM<br />

Day 4: 100 gM<br />

Day 5: 125 gM<br />

Day 6: 1<strong>90</strong> gM<br />

Day 1 iS Low CarB Day<br />

Day 2 iS Low CarB Day<br />

Day 3 iS MoDerate CarB Day<br />

Day 4 iS Low CarB Day<br />

Day 5 iS Low CarB Day<br />

Day 6 iS high CarB Day<br />

And on Day 7 you simply go back a regular relaxed day of tracking your macros<br />

with the option of a cheat meal here or there, :) then jump back to Day 1.<br />

Following the carb cycle as outlined will enable you to strip body fat while still<br />

having energy for intense training. 31<br />


Carb cycling tips:<br />

Eat carbs in the morning and minimal at the end of the day.<br />

Set your calorie goal first.<br />

Carb portion varies during the cycling but protein and fat intake stay relatively similar.<br />

But, you do have to adjust your protein and fat accordingly with relatively less variation.<br />

As you reduce carb intake your fiber intake can go low, and overall calorie intake goes low.<br />

Combine high carb days with workout days.<br />

The Clean Carb List<br />

Your carb cycling plan will succeed or fail on the basis of the types of carbs you<br />

select to consume within your daily requirements. Focus on complex carbohydrate.<br />

Fibrous vegetable carb sources are not included in your carb count and can be<br />

eaten as much as you like. Eliminate bread from your diet when carb cycling. The<br />

following starchy carbs need to form the foundation of your carb cycling intake:<br />

Baked potato<br />

Oats<br />

Yam<br />

Beans<br />

Sweet Potato<br />

Brown Rice<br />

32<br />


Defining Terms:BMR and TDEE<br />

BMR = Basal Metabolic Rate is the number of calories that you need each day<br />

to stay alive at your current weight. If you were lying in bed all day, it would be<br />

the number of calories you needed to function. To work out your BMR use the<br />

following formula . . .<br />

BMr = 10 x weight (kg) + 6.25 x height (CM) - 5 x age (y) -161<br />

TDEE = Total Daily Energy Expenditure is your BMR plus the extra calories that you<br />

use up throughout your daily activities.<br />

You can multiply your BMR by a factor based upon activity grouping.<br />

The factors are:<br />

• Sedentary - 1.2<br />

• Lightly Active - 1.3<br />

• Moderately Active - 1.5<br />

• Very Active - 1.7<br />

• Extremely Active - 1.9<br />

TDEE allocates calories in accordance with the following activity groupings:<br />

• Sedentary - desk job, very little exercise<br />

• Lightly Active - light exercise, 1-3 days per week<br />

• Moderately Active - moderate exercise, 3-5 days per week<br />

• Very Active - hard exercise, 6-7 days per week<br />

• Extremely Active - hard daily exercise plus a physical job<br />

33<br />


Putting it all Together<br />

We now have all of the information we need to calculate our specific nutritional<br />

requirements. We’ll use an example of a girl named Samantha to see how it<br />

works . . .<br />

Samantha is 32 years old and 55 kg. She is 158 cm tall. She trains 5 days per week<br />

on a heavy, compound exercise based program. She’s a teacher who spends most<br />

of her day at the front of a classroom.<br />

Samantha belongs on the Moderate Activity Level of the TDEE activity scale. This<br />

gives her a TDEE factor of 1.5.<br />

We now have to work out Samantha’s Basal Metabolic Rate (BMR) using the<br />

following formula . . .<br />

BMr = 10 x weight (kg) + 6.25 x height (CM) - 5 x 22 -161<br />

10 x 55 + (6.25 x 158) - (5 x 22)-161<br />

1266.5<br />

We can now work out Samantha’s TDEE by multiplying her BMR by 1.5<br />

1266.5 x 1.5 = 1<strong>90</strong>0<br />

<strong>In</strong> order to maintain her current body weight, Samantha needs to take in 1<strong>90</strong>0<br />

calories per day. But we want her to lose body-fat, not stay the same. Our goal is<br />

to drop one pound of fat through nutrition every single week. To do that we will<br />

set her daily caloric total 500 calories lower than her TDEE.<br />

1<strong>90</strong>0 - 500 = 1400<br />

We now have Samantha’s total daily caloric total: 1400<br />

We can go deeper and work out Samantha’s macronutrient requirements for each day. 34<br />


Our <strong>Toned</strong> <strong>In</strong> <strong>90</strong> <strong>Days</strong> program will involve 4 low carb days, 1 moderate carb day,<br />

and 1 high carb day. The low carb days will be Monday, Tuesday, Thursday, Friday.<br />

1.<br />

On low carb days,<br />

Samantha will be consuming:<br />

3.<br />

Now, we can go even deeper.<br />

There are:<br />

• 45% protein<br />

• 35% carbs<br />

• 25% fat<br />

• 4 calories in every gram of protein<br />

• 4 calories in every gram of carbohydrate<br />

• 9 calories in every gram of fat<br />

2.<br />

That means<br />

that she<br />

will be taking in:<br />

4.<br />

So, we can drill down to how many<br />

grams of each macro Samantha<br />

needs on her low carb days:<br />

• 560 calories from protein<br />

• 4<strong>90</strong> calories from carbs<br />

• 350 calories from fat<br />

• 560 divided by 4 = 140grams of protein<br />

• 4<strong>90</strong> divided by 4 = 122.5 grams of carbs<br />

• 350 divided by 9 = 39 grams of fat<br />

The above numbers are Samantha’s key markers. So long as she hits them each<br />

day, she cannot help but torch body fat from her physique!<br />

Ok, let’s get the numbers for Samantha’s high carb days.<br />

High carb days will be Monday and Thursday.<br />

On high carb days, Samantha<br />

will be consuming:<br />

• 30% protein<br />

• 50% carbs<br />

• 20% fat<br />

That means that<br />

she will be taking in:<br />

• 420 calories from protein<br />

• 700 calories from carbs<br />

• 280 calories from fat<br />

35<br />


So, we can drill down to how many grams of each macro Samantha needs on her<br />

high carb days:<br />

• 420 divided by 4 = 105 grams of protein<br />

• 700 divided by 4 = 175 grams of carbs<br />

• 280 divided by 9 = 31 grams of fat<br />

Samantha now has everything he needs to lose a pound of fat every single week<br />

through nutrition.<br />

Your Turn<br />

To calculate your daily macros, you can either fill in the numbers below or click<br />

onto this handy iiFyM calculator that will do it for you.<br />

Step One: Your BMR<br />

BMr = 10 x weight (kg) + (6.25 x height (CM)) - (5 x 22) -161<br />

eNter your NuMBerS . . .<br />

10 x ______ + (6.25 x _____) - (5 x 22) -161<br />

your BMr = __________ CaLorieS<br />

Step Two: Your TDEE<br />

__________ (BMr) x ________ (aCtivity FaCtor)<br />

your tDee = _________ CaLorieS 36<br />


Step Three: Your Low Carb Day Macros<br />

_______ (tDee) x 0.4 ÷ 4 = _________ graMS ProteiN _______ (tDee) x 0.35 ÷ 4 =<br />

_________ graMS CarBS _______ (tDee) x 0.25 ÷ 9 = _________ graMS Fat<br />

Step Four: Your High Carb Day Macros<br />

_______ (tDee) x 0.3 ÷ 4 = _________ graMS ProteiN _______ (tDee) x 0.5 ÷ 4 =<br />

_________ graMS CarBS _______ (tDee) x 0.2 ÷ 9 = _________ graMS Fat<br />

Congratulations<br />

You now know exactly how many macros you<br />

need to be eating to get your body shredded. All<br />

you need to do now is to follow the plan and you<br />

cannot fail!<br />

Do your best to hit your target every day. <strong>In</strong> the<br />

grand scheme of things, it won’t be a catastrophe<br />

if you are out by 10% every now and again.<br />

Consistency, however, is the real secret here.<br />

So, stay locked in on your macros.<br />

37<br />


Smart<br />

Supplementation<br />


why SuPPLeMeNt?<br />

The right supplements - taken at the right times - can help propel you to your body<br />

shaping goals by doing three things. They can . . .<br />

increase your anabolic drive<br />

improve your workload capacity<br />

decrease your recovery time.<br />

<strong>In</strong>dividually, these factors can make a big difference. Put together they will work<br />

synergistically to power you towards your goals. Let’s consider them one at a time:<br />

Anabolic Drive<br />

The word ‘anabolic’ refers to the body’s ability to produce more muscle<br />

tissue. Anabolic drive involves the natural production of testosterone, growth<br />

hormone (GH), insulin-like growth factor-1 (IGF-1), insulin, thyroid, cortisol and<br />

other hormones and growth factors involved in muscle growth. For athletes, it<br />

refers to the body’s ability to increase it’s anabolic (or muscle producing) response<br />

to exercise, nutrition, supplements and other factors.<br />

<strong>In</strong> the case of supplements, those targeted towards increasing the production<br />

of testosterone, growth hormone and insulin, and decreasing cortisol, will result<br />

in both anabolic and anti-catabolic effects, thus maximizing the anabolic drive.<br />

One way to increase this is to simply get a good nights rest every night. During the<br />

night, when you fall into your deep sleep (REM), this is when your body naturally<br />

produces and releases growth hormone in your body. So the more deep sleep<br />

you allow yourself to get, the more of the hormone gets produced.<br />

Workload Capacity<br />

Endurance or workload capacity involves your ability to maintain high quality training<br />

throughout a workout. If your capacity is limited and you don’t have the energy, 39<br />


endurance or concentration necessary to train hard from the beginning of your<br />

workout to the end, it won’t matter how well you manage the other components -<br />

nutrition, supplementation and rest. Your diet may be excellent. You may even<br />

be training properly six days a week, but if you don’t have the overall energy and<br />

muscle endurance for a productive workout, you aren’t going to experience<br />

maximal progress. Again, get your sleep!<br />

Another way to increase your workload capacity is to increase your ATP levels in<br />

your body. ATP is pretty much an energy source for your muscles. When you are<br />

training, ATP is broken down throughout your workout. When you can no longer<br />

do anymore reps of an exercise, also known as your “failure point”, it is because<br />

all of your ATP was broken down. But if you supplement 5mg of creatine daily, this<br />

will create an abundance of ATP, allowing your body to push harder and longer<br />

through your workout.<br />

Recovery<br />

When you train in the gym you are going to war with your body. The stress that<br />

you put on your muscles breaks them down, causing micro tears in your muscle<br />

tissue. Recovering from that stress is vital in order to switch over from a catabolic<br />

to an anabolic state.<br />

Failure to recover properly will put you in an over-trained state. You will feel<br />

lethargic, lack energy and have little motivation to train.<br />

Certain supplements can have a strong effect on lowering recovery time and increasing<br />

muscle growth. Supplements targeting recovery can also help you handle additional<br />

stress in your training. If you want to extend workouts from four to six days a week,<br />

supplements can help you accelerate recovery to make those workouts productive.<br />

Branch Chain Amino Acids (BCAAs) are the building blocks of all proteins and these<br />

should be your go-to supplement for muscle recovery and endurance.<br />

Anti-Catabolism<br />

You can decrease the breakdown of muscle tissue both during and after exercise<br />

and thus provide potent anti-catabolic effects in several ways. A lot of substances 40<br />


and methods decrease muscle breakdown and have anti-catabolic effects; for<br />

example taking in adequate carbohydrates is known to have a protein sparing effect.<br />

Cortisol is a necessary hormone and it plays a significant role in decreasing muscle<br />

stiffness and inflammation. Without normal and somewhat elevated cortisol<br />

levels, we couldn’t even exercise properly - so it wouldn’t matter what training, diet,<br />

drug or nutritional supplement regimen you followed. Yet, chronically elevated<br />

levels of cortisol have a catabolic effect on muscle and decreases the effect of<br />

anabolic hormones.<br />

Decreasing the amount of cortisol after exercise can provide you with an added<br />

anabolic boost by decreasing muscle tissue breakdown and increasing aminoacid<br />

influx and utilization by muscle cells.<br />

Smart Supplementing: Pre-Workout<br />

• Eat a whole full meal 60-<strong>90</strong> minutes before your workout<br />

• The meal should contain fast release lean protein, slow release carbs and no fat<br />

• Have a pre-workout shake 20 minutes before training<br />

Your pre-workout shake should consist of all your BCAAs.<br />

There are many BCAA supplements on the market and many are good. My personal<br />

favorite is bioENDURE from Global Formulas. They have four flavors and each one<br />

consists of a near perfect ratio of amino acids.<br />

CliCk Here To CHeCk ouT THese BCAAs<br />

Smart Supplementing: Post-Workout<br />

• Take a fast acting whey protein powder shake within 20 minutes after your workout to fast<br />

track amino acids to those hungry muscle cells.<br />

• Add 5 mls of creatine to your shake. Creatine is the most effective supplement you can use<br />

for boosting muscle performance.<br />

41<br />


Training<br />


Your 12 week training program to achieve your toned physique will encompass a<br />

two pronged attack on your body fat. Five days per week you will be training with<br />

weights to build muscle while, at the same time, stripping the surface body fat<br />

from those muscles. You will also be doing high intensity cardio interval training<br />

(HIIT) three days per week to convert your body into a fat burning machine 24<br />

hours a day. <strong>In</strong> this chapter we will detail the weight training protocol that will get<br />

you lean.<br />

The 7 Commandments<br />

of Strategic Weight Training<br />

1.<br />

ProgreSSive overLoaD: Every single workout you need to do something to make it more<br />

intense than the one before. Whether it’s lifting an extra couple of pounds, doing one more<br />

rep or reducing the rest time between sets, you have got to keep moving forward with your<br />

workouts.<br />

2.<br />

3.<br />

4.<br />

5.<br />

iNteNSity: When working out with weights, intensity refers to the difficulty with which you<br />

push the weights. You know that you are working at the right intensity if the last 2 reps of<br />

each set can just be squeezed out and you couldn’t possibly do another one.<br />

CoMPouND MoveMeNtS: To burn the maximum amount of calories, focus on movements<br />

that work muscle groups in tandem. Exercises like squats, dead-lifts and lunges will work<br />

nearly every muscle group in your body while churning through a heap of calories.<br />

traiN Major MuSCLeS FirSt: Your smaller muscles groups - shoulders, biceps, triceps - are<br />

synergists when you are training your larger muscle like chest and back. They link the weight<br />

to the working muscle. The last thing you want to do is to pre-exhaust these weak links and not<br />

allow the larger muscles to get a decent workout.<br />

MiNiMize reSt BetweeN SetS: Keep your between set rest periods to just 30-45 seconds.<br />

You don’t want your intensity level to drop. 43<br />


6.<br />

7.<br />

ChaNge your PrograM every Six weekS: That will prevent your body from getting too<br />

used to the routine. You need to keep your body guessing if you want it to keep responding.<br />

Changing it up every six weeks will allow you to do just that.<br />

iSoLate the workiNg MuSCLe: If you are working on your biceps, don’t allow your lower<br />

back to do the work by swinging and using momentum. Get your mind into the working muscle.<br />

Focus on tensing and contracting that muscle without the aid of other parts of the body.<br />

Correct Lifting Technique<br />

A gym is a great place to get fit and healthy. Unless you know what you’re doing,<br />

however, it can also be a doorway to a whole lot of unpleasantness. There are lots<br />

of heavy weights around. You can’t just sack up and start throwing them around.<br />

First you’ve got to learn some lifting fundamentals. Here are some basics to master<br />

before your first session.<br />

griPPiNg the Bar: There are three types of grips used to grab a dumbbell,<br />

barbell or weight machine handle . . .<br />

pronated (overhand) supinated (underhand) neutral (palms facing in)<br />

With an overhand grip your knuckles face up and your thumbs are toward each<br />

other. For an underhand grip, your palms will be facing up and pointing away<br />

from each other. For a neutral grip, your palms will be facing in and your thumbs<br />

are pointing up.<br />

All three grips should be closed grips. This is when the fingers and thumbs are<br />

wrapped around the bar. The opposite to this is an open grip, where the thumbs<br />

do not wrap around the bar. You should avoid using an open grip because the bar<br />

may roll out of your grip, especially when you are using a heavy weight.<br />

Grip width varies with the specific exercise that you are performing. A shoulder<br />

width grip is standard for most movements, however. 44<br />


LiFtiNg the Bar: It is vital that you learn the proper technique to lift a bar<br />

from the floor. Here are the steps that you need to adhere to:<br />

i.<br />

Stand in front of the bar, feet flat on the floor and shoulder width apart. Your toes should be<br />

pointing slightly outward.<br />

ii.<br />

iii.<br />

iv.<br />

Tightening your core (pull in your stomach and pull back your upper back), squat down in<br />

front of the bar.<br />

Grasp the bar with a closed, over-hand shoulder width grip.<br />

Look up, ensuring that your back is in a flat, rather than a rounded position. Your shoulder<br />

should be back and your chest out.<br />

v.<br />

Keep the bar close to your body, rise up to a standing position. The power to stand should<br />

come from your thighs, rather than your back.<br />

BreathiNg: As you push or pull the weight with each exercise, you should<br />

exhale (concentric contraction). As the weight moves back to the start position in<br />

readiness for the next rep, you should inhale (eccentric contraction).<br />

Safety Considerations<br />

1.<br />

Loading a barbell: It’s amazing how many people seem to forget about gravity when changing<br />

the weight on a barbell. The bar can be sitting on the bench press rack and along comes some<br />

noob intent on changing the weight. They take the collar off one end and then slip the weight<br />

off, oblivious to the fact that gravity is about to cause that, now lighter, end of the bar to fly<br />

up into their face. That sort of carelessness could cause someone to lose an eye.<br />

LeSSoN: have another person pull of the weight at the other end while you<br />

are changing it. always load a bar evenly.<br />

2.<br />

3.<br />

Lock barbells: Always make sure that the collars are tightly affixed to the end of the bar before<br />

performing a set. Check them again between sets as they can easily come loose during the set.<br />

Use a spotter when going heavy: If you don’t have a training partner to provide a spot for you,<br />

ask a gym instructor to help you. The spotter should be positioned in front of you, ready to<br />

give you balanced assistance with their finger tips when you reach the failure point.<br />

45<br />


4.<br />

5.<br />

6.<br />

Don’t use momentum: You want the working muscle to do the work, not gravity or momentum.<br />

By lowering the weight to a count of four, pausing momentarily and then focusing on using<br />

the target muscle to lift, you will be working the muscle only.<br />

When you are using a machine with a weight stack attached, don’t allow the weight plates to<br />

slam down on the rest of the stack between reps.<br />

Keep your core tight and back straight: This will avoid the tendency to swing you back into the<br />

movement, avoid lower back strain and give your abs an auxiliary workout on every exercise.<br />

Warm Up<br />

Every exercise that you perform should begin with a warm up set. This set should<br />

be done with little or no weight for 15 repetitions with a slower than normal tempo.<br />

High and Low Rep <strong>Days</strong><br />

The <strong>Toned</strong> <strong>In</strong> <strong>90</strong> <strong>Days</strong> program is based around a few compound exercises, which<br />

will form the nucleus of your training,and then a few isolation exercises, which<br />

will give your body the detail that you’ve always wanted. Starting out, compound<br />

moves are the best bang for your buck when it comes to creating a muscular, lean<br />

physique as they use many different muscles.<br />

On the <strong>Toned</strong> <strong>In</strong> <strong>90</strong> <strong>Days</strong> program you’ll be progressing through two different<br />

weekly workouts. The first one weeks 1-6, and the second one weeks 7-12. These<br />

weekly regimens will have one workout for each body part each week.<br />

Following a training plan for 4-6 weeks allows your body to build up just enough<br />

muscle before you need to change your regimen to continually shock your muscle<br />

into new growth. Changing your plan allows you to hit your muscles from new<br />

angles in order to bring about the ultimate muscle fiber stimulation. It also keeps<br />

your training mentally fresh, preventing stagnation.<br />

Rep Range<br />

The program has been created using rep ranges that ensure maximum hypertrophy<br />

along with maximum calorie burn. Starting weeks 1-6 with 4 sets of 12 reps, 46<br />


followed by weeks 7-12 with 3 sets of 10 with put on muscle while keeping your<br />

body lean and toned.<br />

Your sets of 10 will call for more focused strength and power to move the maximum<br />

amount of weight possible. You must be totally dialed in to achieve that. Your goal<br />

each time will be to lift more than you did on your last low rep set for that exercise<br />

. . . nothing else matters!<br />

You will find that your high rep sets come at the end of a series of 8-10 rep sets.<br />

That means that you will already be exhausted when the high rep set rolls around.<br />

However, you must push out this set with absolute intensity while maintaining as<br />

perfect form as you can. At the end of that set you should be totally exhausted.<br />

Pre-Workout Stretching Routine<br />

Follow these stretching guidelines:<br />

1<br />

2<br />

3<br />

4<br />

Move slowly into the stretched position and stretch to a point<br />

where you can feel slight tension<br />

Relax, inhale deeply and then exhale<br />

Hold the stretch for 15 seconds and then return slowly to the start position<br />

Perform each stretch twice<br />

Upper Body Stretches:<br />

PeC StretCh:<br />

Major MuSCLeS workeD = PeCtoraLiS Major aND DeLtoiDS<br />

With your elbows straight, clasp your hands together behind your back and slowly<br />

lift your arms upward. If you are not able to clasp your hands, simply reach back<br />

47<br />


as far as possible. For an additional stretch, bend forward at the waist and raise<br />

your arms higher.<br />

triCeP StretCh:<br />

Major MuSCLeS workeD = rhoMBoiDS, DeLtoiDS aND triCePS BraChii<br />

With your left hand, grasp your right elbow and pull it slowly across your chest<br />

toward your left shoulder. Repeat with the other arm.<br />

uPPer BaCk StretCh:<br />

Major MuSCLeS workeD = LatiSSiMuS DorSi aND triCePS BraChii<br />

Bring both arms overhead and hold your right elbow with your left hand. Bend<br />

your right arm at the elbow and let your right hand touch your upper back. Pull<br />

with your left hand to move your right elbow slowly toward and behind your head<br />

until you feel a stretch. Repeat with your other arm.<br />

Lower BaCk StretCh:<br />

Major MuSCLeS workeD = ereCtor SPiNae aND gLuteuS MaxiMuS<br />

Sit on the floor with your legs straight in front of you. Bend your right leg, cross<br />

it over your left knee, and place the sole of your right foot flat on the floor to the<br />

outside of the left knee. Next, push against the outside of your upper right thigh<br />

with your left elbow, just above your knee. Place your right hand behind you and<br />

then slowly rotate your upper body toward your right hand and arm. Repeat with<br />

your left leg placed over your right leg and rotate toward your left hand.<br />

thigh StretCh:<br />

Major MuSCLeS workeD = quaDriCePS<br />

Using a wall or stationary object for balance, grasp your left foot with your left<br />

hand and pull so that your heel moves toward your left buttock (the alignment is 48<br />


important for avoiding stress on your knee). You should feel the stretch along the<br />

front of your left thigh. Repeat with your other leg.<br />

haMStriNg StretCh:<br />

Major MuSCLeS workeD = haMStriNgS aND ereCtor SPiNae<br />

Sit on the floor with your legs straight out in front of you. Flex your right leg, rotate<br />

your right hip to point your right knee out to the side and place the sole of your<br />

right foot lightly against the inside of your left knee. Slowly lean forward from your<br />

hips to move your torso toward your left knee. Be sure to keep the toes of your<br />

left foot pointing up with your ankles and toes relaxed. Switch the position of your<br />

legs and repeat with your right leg straight out in front of you.<br />

CaLF StretCh:<br />

Major MuSCLeS workeD = SoLeuS aND gaStroCNeMiuS<br />

Stand about three feet away from a wall or stationary object. Keeping your left heel<br />

in contact with the floor, place your right foot about one foot in front of your left<br />

foot with your right knee flexed. With your left knee straight, lean forward at your<br />

waist. Keep your left heel on the floor and your back straight. Repeat with other leg.<br />

49<br />


The Workouts<br />


Mon tues wed thur Fri<br />

Weeks 1-6 Chest & Abs Back Legs Shoulders & Abs Arms<br />

Weeks7-12 Chest & Back Quads & Shoulders Cardio Circuit Arms Hams & Glutes<br />

Here are the four workouts that you will perform. For visuals on how to perfect<br />

form see videos of each exercise attached.<br />

Chest & Abs:<br />

• Dumbbell Bench Press: 3 sets of 12 reps<br />

• <strong>In</strong>cline Dumbbell Bench Press:<br />

3 sets of 12 reps<br />

• Machine Fly: 3 sets of 12 reps<br />

• Assisted Chest Dips: 3 sets of 12 reps<br />

• Crunches: 3 sets of 12-15 reps<br />

• Reverse Crunches: 3 sets of 12-15 reps<br />

• Plank: 30-45 seconds<br />

Back:<br />

• Lat Pull Down: 3 sets of 12 reps<br />

• Iso-Dumbbell Row: 3 sets of 12 reps<br />

(each arm)<br />

• Reverse Dumbbell Fly: 3 sets of 12 reps<br />

• Seated Low Row: 3 sets of 12 reps<br />

• Lower Back Extension: 3 sets of 12 reps<br />

Legs:<br />

• Barbell Squat: 3 sets of 12 reps<br />

• Straight Leg Dumbbell Deadlift:<br />

3 sets of 12 reps<br />

• Leg Extension: 3 sets of 12 reps<br />

• Prone Leg Curl: 3 sets of 12 reps<br />

• Cable Glute Kickback: 3 sets of 12 reps<br />

Shoulders & Abs:<br />

• Dumbbell Shoulder Press: 3 sets of 12 reps<br />

• EZ Bar Upright Row: 3 sets of 12 reps<br />

• Dumbbell Front Raise: 3 sets of 12 reps<br />

• Dumbbell Later Raise: 3 sets of 12 reps<br />

• Russian Twists: 3 sets of 12-15 reps<br />

• Heel Taps: 3 sets of 12-15 reps<br />

• Side Planks: 3 sets of 20-40 seconds<br />

each side<br />

51<br />


Bi’s & Tri’s<br />

Superset 1<br />

• Alternating Dumbbell Curl:<br />

3 sets of 12 reps (each arm)<br />

• Cable Tricep Extension With Rope:<br />

3 sets of 12 reps<br />

Superset 2<br />

• Dumbbell Hammer Curl: 3 sets of 12 reps<br />

• Dumbbell Skullcrushers: 3 sets of 12 reps<br />

Superset 3<br />

• Standing Barbell Curl: 3 sets of 12 reps<br />

• Iso Dumbbell Kickback:<br />

3 sets of 12 reps (each arm)<br />

Chest & Back<br />

Superset 1<br />

• Barbell Bench Press: 4 sets of 10 reps<br />

• Assisted Pull-Ups: 4 sets of 10 reps<br />

Superset 2<br />

• <strong>In</strong>cline Dumbbell Fly: 4 sets of 10 reps<br />

• <strong>In</strong>cline Dumbbell Row: 4 sets of 10 reps<br />

Superset 3<br />

• Machine Fly: 4 sets of 10 reps<br />

• Supinated EZ Bar Row: 4 sets of 10 reps<br />

Quads & Shoulders<br />

Superset 1<br />

• Arnold Press:<br />

4 sets of 10 reps<br />

• Goblet Squat:<br />

4 sets of 10 reps<br />

Superset 2<br />

• Car Drivers: 4 sets of 20-40 seconds<br />

• Walking Lunges: 4 sets of 10 reps (each leg)<br />

Superset 3<br />

• Dumbbell Lateral Raises: 4 sets of 10 reps<br />

• Leg Extension:<br />

4 sets of 10 reps<br />

Cardio Circuit<br />

• 20 Body Weight Squats<br />

• 12-15 Reverse Crunches<br />

• 12-15 Pushups<br />

• 2:00 Moderate Paced Stairmaster<br />

• 20 Jump Squats<br />

• 15-20 Crunches<br />

• 8-12 Burpees<br />

• 2:00 Moderate Pace Stairmaster<br />

*Repeat for 2-4 total rounds* 52<br />


Arms<br />

Superset 1<br />

• EZ Bar Curl: 4 sets of 10 reps<br />

• <strong>In</strong>cline EZ Bar Skullcrusher:<br />

4 sets of 10 reps<br />

Superset 2<br />

• Cable Hammer Curl With Rope:<br />

4 sets of 10 reps<br />

• Iso Cable Tricep Extension:<br />

4 sets of 10 reps (each arm)<br />

Superset 3<br />

• Iso Cable Curl: 4 sets of 10 reps (each arm)<br />

• Seated Tricep Dip: 4 sets of 10 reps<br />

Hamstrings & Glutes<br />

Superset 1<br />

• Dumbbell Hamstring Curl: 4 sets of 10 reps<br />

• Barbell Hip Thrusts:<br />

4 sets of 10 reps<br />

Superset 2<br />

• Good Mornings:<br />

4 sets of 10 reps<br />

• Donkey Kicks:<br />

4 sets of 20 (each leg)<br />

Superset 3<br />

• Prone Leg Curl: 4 sets of 10 reps<br />

• Pull Throughs: 4 sets of 10 reps<br />

A Note on Resistance<br />

Selecting the appropriate weight for each exercise will require a little bit of trial and<br />

error. For the first two weeks of the program your focus should be on training your<br />

body in correct exercise technique and performance. The resistance, therefore,<br />

can be a little lighter than optimum until you are in the groove of the movement.<br />

For compound exercises such as squats, dead-lifts and bench presses you can<br />

start with just an Olympic bar. Movements that isolate the smaller muscles groups<br />

(such as lateral raises and flyes) don’t require that much weight to be effective. After<br />

a couple of weeks, apply the guidelines already providing on choosing resistance<br />

(i.e. the last 2-3 reps should be the most you could do at that weight).<br />

See Appendix 2 for a complete breakdown of the optimized exercise technique for each<br />

exercise in the program.<br />

53<br />


Cardio<br />


Most people who exercise to lose weight are operating off the more is better<br />

mindset. As a result, the vast majority of them are in an over trained state. Not<br />

only will that curtail the body’s natural fat burning mechanisms, it will, more than<br />

likely, result in burnout, lack of motivation and workouts that become a drudgery<br />

rather than a delight.<br />

<strong>In</strong> order to burn the maximum amount of calories, and therefore burn the<br />

maximum amount of fat, during your workouts you need two things:<br />

<strong>In</strong>tensity<br />

Brevity<br />

<strong>In</strong> fact, these two go hand in hand. Think of running. You can do a slow jog for a<br />

long time, but up the intensity to an all out sprint and you’ll be lucky to stick it out<br />

for more than a minute.<br />

When it comes to working out to torch body fat the equivalent of an all out sprint<br />

is known as High <strong>In</strong>tensity <strong>In</strong>terval Training (HIIT). HIIT has hit the headlines over<br />

recent years because a whole raft of studies have shown conclusively that it is<br />

a far superior form of fat loss exercises than either regular aerobic exercise or<br />

resistance training.<br />

HIIT training will allow you to slash your workout time to less than one hour per<br />

week, including your warm up and warm down time. That hour will be separated<br />

into three 20 minute workouts on alternate days.<br />

That 60 minutes of total exercise time will equate to of your week.<br />

Yet, within that tiny fraction of time you will consume more energy in the form<br />

of calories than you would achieve with hours of steady state cardio. And, what’s<br />

more, HIIT is the only form of exercise to produce the EPOC effect. EPOC stands for<br />

excess post oxygen consumption. It means that your body will continue burning<br />

as if you were still exercising long after you’ve hit the shower room. <strong>In</strong> fact, HIIT will<br />

keep your metabolism revved up for 24-32 hours after your workout has finished.<br />

HIIT training produces more mitochondria in the muscle cell. And mitochondria<br />

happen to be very effective burners of fat. An Australian study separated women<br />

into two exercise groups: moderate intensity cycling and high intensity HIIT style<br />

55<br />


cycling. The first group performed 20 minutes of steady cycling. The second<br />

alternated between 8 seconds of sprint cycling and 12 seconds of gentle cycling for<br />

five minutes.<br />

After fifteen weeks, tests revealed that only the women in the HIIT group lost<br />

weight. Average weight loss among the group was 11.3 pounds. As well as losing<br />

fat from their thighs, the women lost weight from their stomach area and their<br />

average fasting insulin was down by 31%.<br />

5 Reasons Why HIIT MUST<br />

Form the Basis of your Cardio Program . . .<br />

1<br />

2<br />

3<br />

4<br />

5<br />

HIIT is fast and effective<br />

HIIT makes more fat burning mitochondria<br />

HIIT allows you to burn more calories after exercise<br />

HIIT leads to fat loss from your belly<br />

HIIT suppresses the appetite<br />

Your HIIT Action Plan<br />

Your Fat Obliterator Exercise program is based around the principles of HIIT training:<br />

Hard and Fast Brief workouts Progressive resistance<br />

56<br />


You will be exercising three times per week. This should be on alternate days to<br />

make sure that your body gets the maximum amount of rest and recovery possible.<br />

Most people find that Monday, Wednesday and Friday works best for them.<br />

Your workouts will last less than 20 minutes each. Within that time you will work<br />

every muscles group in your body and you will flick the switch on your body’s fat<br />

burning mechanism, allowing you to torch body fat for many hours after your<br />

workout is in the bag.<br />

The Workout: Day One<br />

<strong>In</strong> this workout you will be performing sprint sessions followed by rest intervals.<br />

You need to choose between one of the following to perform your sprints:<br />

Cycle Rower Treadmill Running on a field Skipping<br />

If you decide to do your sprint work by running on a field, you should chose a<br />

location that allows at least 100 yards for you to run in a line.<br />

You will need a timer for this workout. Your phone will do nicely. Set it to beep at<br />

20 second, then 10-second intervals.<br />

warM uP<br />

Your warm simply involves 5 minutes of slow movement on your chosen exercise<br />

type. Your goal here is to get the muscles ready for the challenging work to come<br />

so you should perform some exaggerated movements to really feel the muscles<br />

getting involved.<br />

the workout<br />

As soon as five minutes is up on your warm up, it is time to get to work. If you are<br />

using a treadmill, dial the speed up to between 8-12 miles per hour, depending on<br />

your current fitness level. 57<br />


Your job now is to begin sprinting as fast and as hard as you possibly can. If you<br />

are running, imagine that you are being chased by a very hungry dog! On the<br />

cycle, pump your legs like there’s no tomorrow. And, if you are rowing, imagine<br />

that you’re closing in on the Olympic Games finish line.<br />

Continue this all-out sprint for 20 seconds. Then stop. You’ve got 10 seconds before<br />

you do it all again. Take in deep breaths (through your nose) and get psyched for<br />

the work ahead . . .<br />

Now go!<br />

Sprint as hard as you did the first time. Try not to let the intensity level drop. Keep<br />

pushing harder, harder, harder . . . at 20 seconds stop and breathe again.<br />

You will repeat this cycle until you have completed 8 twenty-second sprints with<br />

10-second rest intervals between them. This will take you just 4 minutes – but it<br />

will fee like an hour!<br />

warM DowN<br />

Finish your workout with a 5-minute cool down. Repeat the same process as for<br />

your warm up, maintaining a slow, steady pace to allow your body to return to a<br />

non-exercise state.<br />

The Workout: Day Two<br />

Today is your body weight circuit training day. That means that you’ll be performing<br />

exercises that target the individual muscles of your body one after the other with<br />

minimal rest between them. You will also alternate between exercises that are<br />

primarily aerobic (jumping jacks) and those that are mainly anaerobic (push ups).<br />

This approach has been scientifically proven to burn the most amount of calories<br />

in the shortest possible time, while also building up muscle strength and mass<br />

AND dramatically improving cardiovascular fitness.<br />

the warM uP<br />

Today’s warm up is the same as your Day One workout warm up; that is 5 minutes<br />

of slow movement on your chosen exercise type. Your goal here is to get the<br />

58<br />


muscles ready for the challenging work to come so you should perform some<br />

exaggerated movements to really feel the muscles getting involved. If you don’t<br />

have access to an exercise machine or a skipping rope for your warm up and you<br />

are not at a place that you can jog, simply run in place.<br />

the workout<br />

Today’s workout will hit every muscle group as you move through a circuit that<br />

tones and shapes while it scorches away body fat.<br />

Here’s how to perform the workout, for visuals on form see attached videos:<br />

PuSh-uPS<br />

Set yourself on the ground, face down with your hands slightly wider than shoulder<br />

width apart. Your feet should be touching. Keeping your body in a straight line, rise<br />

up so that your arms are fully extended. Tense your buttocks and tighten your abs<br />

to prevent your butt from lifting you into a ‘v’ position. Look straight ahead rather<br />

than down. Now steadily lower yourself until your elbows are at a <strong>90</strong>-degree angle.<br />

When your chest touches the floor, explode back up to the start position.<br />

note: You may have to start with modified push ups, in which you you have<br />

your knees on the ground until you build sufficient upper body strength to<br />

perform full push ups<br />

MouNtaiN CLiMBerS<br />

Starting in the plank position (extended arms on the floor, shoulder width apart,<br />

body flat, legs straight and together), as if you were starting a sprint. Now alternate<br />

bringing your knees to your chest, going as quickly as possible. Keep your back flat<br />

and but down. Continue for 30 seconds<br />

BoDy weight SquatS<br />

With your feet shoulder width apart, your eyes focused on the ceiling and your lower<br />

back arched, place your hands on your head. Now lower down to a parallel squat<br />

position by pushing your hips back and bending your knees. After a slight pause, and<br />

without rounding your back, push through your heels to return to the start position.<br />

Perform your body weight squats with a smooth, rhythmic cadence. Take 4-5<br />

59<br />


seconds per repetition and focus on feeling the work that your thighs, glutes and<br />

hamstrings are doing.<br />

Power juMPS<br />

Stand with feet shoulder width apart. Crouch down into a squat and then explode<br />

up into a vertical jump. Bring your knees up as high as possible. Continue in a fluid<br />

motion without any rest until the 30 seconds is complete.<br />

MoDiFieD PuLL uPS<br />

Set up a bar or equivalent between two uprights so that it is positioned horizontally<br />

at waist height. Grasp the bar with an overhand grip and lower yourself so that you<br />

are hanging underneath it with feet extended out. Now, with your back arched,<br />

pull up so that your chin touches the bar. Lower to full extension and repeat.<br />

StaNDiNg LoNg juMP<br />

Jump off with both feet together as far as you can. Bend your knees before you<br />

jump and focus on going low to go far. Sprint back to the start position and repeat.<br />

reverSe DiPS<br />

Position yourself in front of a low bench facing away with your hands behind you<br />

resting on the bench. Your hands should be about 6 inches apart and your legs<br />

extended in front of you so that your body forms a straight line. From this position,<br />

bend at the elbows to lower your core area towards the floor. From a bottom<br />

position power back up, focusing on your triceps to do the work.<br />

BurPeeS<br />

Stand with your feet shoulder width apart. Crouch down and place your palms on<br />

the ground. With your arms supporting your body kick your legs back. Immediately<br />

draw your legs back then thrust yourself back up to the start position. That is one<br />

rep. Continue for 30 seconds.<br />

waLL Sit<br />

Sit with your back against a wall, just as if you were sitting in a chair. Your feet<br />

should be shoulder width apart with your legs at right angles and thighs parallel<br />

60<br />


to the ground. Spread your arms out along the wall at shoulder height. Hold this<br />

position for the set time.<br />

CooL DowN<br />

Finish your workout with a 5-minute cool down. Repeat the same process as for<br />

your warm up, maintaining a slow, steady pace to allow your body to return to a<br />

non-exercise state.<br />

The Workout: Day Three<br />

Today you will repeat your Day One workout. Remember to push hard each and<br />

every sprint, not allowing fatigue to slow down your intensity level. Your work<br />

session is only 4 minutes long, but those four minutes need to be golden in order<br />

to produce the fat burning results that you deserve.<br />

If you can, it is a great idea to change up the type of exercise you are doing between<br />

<strong>Days</strong> One and Three. So, if you are using a cycle on Day One, switch to a rowing<br />

machine on Day Three.<br />

How To Stay Committed to An Exercise Program<br />

<strong>In</strong> order to make a success of working out, you must find a way to make exercise<br />

rewarding. Of course, we all know of the long-term rewards of working out. For<br />

many people, though, those rewards are too far off to motivate us in the present.<br />

Of course, unless you have unlimited financial means, tangible rewards are not<br />

the way to go. And dare we say it – DO NOT use food as a reward. That’s part of the<br />

cycle that got many people into the fat zone when they were kids in the first place!<br />

How about if exercise itself were the reward? What does that mean. It means<br />

slowing down and enjoying the process of exercising.<br />

Exercise strengthens the connection between mind, body and spirit It also sharpens<br />

our awareness of the interconnectedness of the aspects that make up our whole 61<br />


eing - the mind, body and spirit. For many people there is a spiritual dimension<br />

that comes with the endorphin rush that comes with exercise - especially if you’re<br />

jogging along the beach at sunrise.<br />

When you work out, your body releases endorphins - commonly referred to as<br />

‘feel good’ chemicals. Endorphins give you a natural high - a sense of euphoria and<br />

mood enhancement that just makes you feel good about your life.<br />

<strong>In</strong>tegrate exercise as a special time of your day. Rather than viewing it as a chore<br />

that you’ve got to endure, see it as your personal time - the hour of the day that<br />

you are using to sculpt and perfect the package that you present to the world.<br />

This is the time where your mind and body are working together to make you<br />

better, faster, stronger. There’s no one encroaching on your time. This is your<br />

daily maintenance - cherish it.<br />

Use exercise to find out who you are in that moment. Expel any negative thoughts<br />

from your mind and focus on the positive benefits of what you are doing. Explain<br />

to yourself why you are doing what you are doing. Remind yourself of the<br />

discipline you are displaying by working out. Visualize yourself having achieved<br />

your ultimate goal.<br />

62<br />


Beyond <strong>90</strong> <strong>Days</strong>:<br />

Customization<br />


The <strong>90</strong> day nutrition and training program will take your body where you never<br />

thought possible. The type of lean, toned muscle that you’ve envied on others will<br />

finally be yours.<br />

But <strong>90</strong> days is only the start.<br />

Use what you have learnt over these 3 months to take your training to the next level.<br />

From now on you will change your routine every 4-6 weeks. By following the<br />

principles presented in this book, you will be able to design your own training<br />

programs designed to ramp up the fat loss even further and get you closer and<br />

closer to your ideal body.<br />

Here are the key guidelines that you will need to employ when designing your<br />

future workouts:<br />

• Work from the ground up<br />

• Work from the center of the body out<br />

• Maintain good form with all exercises<br />

• Keep your workout under one hour<br />

• Allow 48 hours before working a muscle group again<br />

If you don’t want<br />

to have to deal with this and<br />

are interested in having a customized<br />

training plan made for you every month by<br />

our team of personal trainers with check-ins every<br />

week to keep you accountable click the link below:<br />

CliCk Here To CHeCk ouT<br />

our CusTomized WorkouT Plans!”<br />

64<br />


Final Word<br />


• Within your grasp you now have all of the knowledge that you need to transform<br />

your body, taking charge of your physique and allowing yourself to wear it<br />

proudly anywhere, anytime.<br />

• Knowledge, of course, is vital. But, in itself it is never enough.<br />

• Unless you actually get off the couch and start implementing what you’ve learnt,<br />

then you have simply wasted your time.<br />

• Let this book mark a turning point in your life. Allow the knowledge that you<br />

now have to spur you to action, so that you begin to immediately implement the<br />

training and nutrition know-how that you have at your disposal.<br />

Your new body is<br />

waiting for you – get out<br />

there and claim it!<br />

66<br />


aPPeNDix a<br />

Sample Low Carb Meal Plan<br />

this meal plan is based on consuming a maximum of 50 grams of carbs per day.<br />

Breakfast Lunch Post-workout Dinner Snack<br />

Scrambled egg<br />

omelete (2 whole /<br />

3 whites)<br />

Spinach<br />

Mushrooms<br />

Nonfat plain yogurt<br />

with chopped nuts<br />

(walnuts, almonds,<br />

cashews)<br />

Protein shake<br />

Lean beef (3 oz),<br />

topside<br />

Broccoli<br />

Asparagus<br />

Smoothie with<br />

coconut milk,<br />

berries, almonds<br />

and protein<br />

powder<br />

Old Fashioned<br />

rolled oats / skim<br />

milk<br />

chopped up banana<br />

low fat yoghurt<br />

Salmon (3 oz) over<br />

mixed greens and<br />

vegetables with<br />

1tbs balsamic<br />

vinigriette dressing<br />

Protein shake<br />

Grilled chicken<br />

(3 oz), 1 cop<br />

steamed yellow<br />

and green<br />

squash, roasted<br />

red potato<br />

Apple with one<br />

tablespoon of<br />

natural peanut<br />

butter<br />

Whole grain<br />

waffles,<br />

Sugar Free Maple<br />

Syrup, Low Fat<br />

Cottage Cheese<br />

Tuna fish (1 can),<br />

spinach salad, red<br />

grapes<br />

Protein shake Shrimp (4 oz), 3<br />

egg omelete (1<br />

whole, 2 whites),<br />

hot salsa<br />

Hummus, 1/2<br />

cup with mixed<br />

vegetables<br />

1/2 cup of rolled<br />

oats with Splenda<br />

and cinnamon<br />

1 orange<br />

2 slices whole<br />

wheat bread, 2<br />

tbsp natural peanut<br />

butter, 1 banana<br />

Protein shake<br />

Sirloin burger<br />

(3 oz), sweet<br />

potato,<br />

asparagus<br />

Meal<br />

replacement<br />

shake<br />

1 apple, 2 hard<br />

boiled eggs, skim<br />

milk<br />

Grilled chicken (3<br />

oz), sweet potato,<br />

steamed broccoli<br />

Protein shake<br />

Steamed chicken<br />

breast (3 oz),<br />

brown rice, diced<br />

pineapple<br />

Nonfat plain<br />

yogurt with<br />

black, seedless<br />

grapes and a<br />

banana<br />

67<br />


eFereNCeS<br />

Lieberman, HR. Nutrition, brain and cognitive performance. Appetite, 40(3):245-54, 2003.<br />

Spriet, LL, et al. Muscle metabolism during prolonged exercise in humans. Am J Physiol. , June,<br />

2009: 262 (6 part 1): E891-8<br />

Powers M. Performance Enhancing Drugs. <strong>In</strong> Levers, Dunn. Principles of Pharmacology for Athletic<br />

Training. NY, Slack <strong>In</strong>c. pp 332-5:<br />

Anselme, F et al. Maximal anaerobic power and blood lactate concentration. Eur Appl Physiol Occup<br />

Physiol, 65(2):188-91 2010<br />

Ibraham AR, et al. Aromatose <strong>In</strong>hibition by Flavanoids. J Steroid Biochem. 37.2 (2011): 257-260<br />

Kamber C, et al. Creatine supplementation Part 1: Performance, Clinical Chemistry and Muscle<br />

Volume. Med. Sci. Sports Exercise. 31:776-781 (2009)<br />

Walliman, T, et al. The Creatine kinase system and pleiotropic effects of creatine. Amino Acids.<br />

Springer Wein 40(5): 433-451<br />

Nester, E. Moelcular Neuropharmacology: A Foundation for Clinical Neuroscience, McGraw Hill, 2001<br />

68<br />


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