Beginners workout book

THE
BY: STEVE DANSBY
SIMPLE STEPS TO BEGIN A HEALTHY
TRANSFORMATION
LIFESTYLE
Build the new you.

This book is dedicated to my loving parents
Steve and Moranda who have given me the
foundation for who I am today. They began
taking their health more seriously and it
inspired me to write this book.
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Copyright 2016
"The Transformation" by Steve Dansby. All Rights
Reserved. This book or any portion thereof may not be
reproduced or used in any manner whatsoever without
the express written permission of the publisher except
for the use of brief quotations in a book review.
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Table of Contents
Section One: The Introduction..................................7
Section Two: Nutrition...............................................8
Section Three: Misconceptions about Fitness..........10
Section Four: Meal Planning.....................................14
Section Five: 'FitLife' Best Practices.........................17
Section Six: How do I start?......................................19
Section Seven: Starting Your Workout......................20
Section Eight: Starting your Nutritional Planning.......20
Section Nine: Starting your Accountability.................21
Section Ten: Sample Workouts and Journal.............22
Section Eleven: Recording Your Results...................26
Section Twelve: Conclusion.......................................27
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About the Author
Stevenson Dansby is a player development specialist and a
certified personal trainer from Houston, Texas. He is a
former high school state champion as well as all­state
basketball player. Steve has college experience as well as
experience training basketball players internationally. He
has also conducted training with professional athletes
(basketball players). He has experience playing and
training professional European league players, high school
players, and Division I players. His techniques are a blend
of strength and conditioning, skill training as well as mental
training. He has chosen to write this book to stress the
importance of strength and conditioning for the common
man/woman. The overall health and wellness of people is a
lifetime passion of his.
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Acknowledgements
I’d like to acknowledge the following people for their
contributions to developing some of the content in this
book.
James E. Earl – CPT (Co­Owner Ready Heroes Fitness
Camp)
Instagram: @i_am_a_ready_hero15
Benjamin Patterson – (BJP Fitness)
Instagram: @thereal_bjpatterson
I appreciate the time you both took to assist on this project.
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Section One
Title: The Introduction
This is an instructional booklet to help you to achieve the
physical transformation that you are looking for. The main
thing that I want to achieve is to introduce you to a lifestyle
that can be maintained on a daily basis. I would like to
gradually shift you into the right direction. My goal here is
not only to help you build muscle or lose weight but to be
able to give you information that can alter your permanent
habits. I want you to maintain the progress you gain and
continue to look and feel your best.
I want to assure you that once you persist and see the
results as well as the benefits from a health perspective, you
will no longer want go back to the old detrimental health and
fitness habits. Whether you are trying to get into shape for
health concerns, or you'd just like to look better and live
healthier the information in this booklet is an excellent tool to
get you started immediately.
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Section Two
Title: Nutrition
Ready to hit the weights? Ready to get out there and
run? Ready to take on those fitness contests? Great!
However, I would encourage you to review our nutrition
segment very carefully. I cannot stress enough the
importance of nutrition in conjunction with your fitness
program. This is the quickest way to see results. You
cannot do the exercises while ignoring the nutrition, it will
only lead to frustration. YOU MUST FOCUS ON
NUTRITION JUST AS YOU FOCUS ON THE
WORKOUTS. This is a major key in your transformation.
Even if you are taking supplements your eating still needs
to be clean for the best results. We will focus on how to
do that further in Section 4 dealing with meal prepping.
How do I start to apply Good Nutritional Habits?
Good nutritional habits have to be conditioned in our
minds. We have to be able to make smart food choices
almost unconsciously. Think about what we do when we
wake up in the morning. We don’t have to think about
whether we will wash our face or brush our teeth. This is
something that we do automatically by force of habit. We
want to get to the point to where we make good food
choices just the same.
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The first thing that you want to do is focus on one area
of nutrition that you would like to improve. For example,
you may decide to give up soda. Work on drinking
absolutely no soda for 30 days. Next move on to 60
days. What you will notice is that you no longer crave it
after a while. Do not try to cut everything bad out of
your diet at once. I would suggest that you only pick 2
bad habits to get rid of to start with. Once you have
conquered those (in 60 days), then you will add the
next 2. After about 2­3 months you will begin to see the
difference because of what you allow into your body.
Pick your 2 foods that you will give up first
(example: fried food, soda):
___________________________
___________________________
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iv

Section Three
Misconceptions about Fitness,
Weight Lifting and Cardio
Let’s talk briefly about the importance of lifting along
with cardio. The term 'toned' is a slang used by
fitness enthusiasts to describe muscle tone. What
does this mean?
It means we need to develop muscle in order to
increase a 'toned' look. Cardio is great for burning fat
but it is important that we build and develop our
muscles. Lifting and/or resistance training is essential
for forming and increasing muscle. This is often
referred to as 'gains', short for muscle gains. Lifting
3­4 times a week is a great start. Always find a way
to incorporate cardio into your workouts as well. You
can choose a variety of things based on your goals.
Sprinting, Hill running, jogging, walking, playing
basketball, baseball, swimming, etc are all great
forms of cardio and should be utilized frequently. It’s
very important that men and women incorporate
weight lifting and cardio together for a well­rounded
fitness regimen.
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Weight lifting can be very effective but it’s very
important to make sure that you research. Make
sure that you know how the weights and weight
machines that you will be using work or that you
have a certified personal trainer explain to you the
correct way to use them. Without the proper
instruction, you risk injuring yourself and slowing
down your journey to the fit lifestyle that you want.
Cardio can be done in a variety of ways. Of course
there is always your traditional running method but
also there is organized sports leagues, sprinting,
swimming, skating, mud running, etc. The key is to
pick an activity that you do well and be consistent.
Cardio is not meant to be a substitute for either
resistance or weight training. The mixture of the two
is what will allow you to start seeing results.
Supplements Work…If you do
When people begin to lift weights, it is common for
them to purchase supplements as they begin to
workout. However, it’s essential for you to realize
that all supplements are not the same. There are
tons of great supplements out there on the market
as we speak. There are a lot that are effective
however remember that SUPPLEMENTS CAN
ONLY WORK WHEN YOU DO!
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We must utilize proper nutrition and a solid fitness
routine in order to get the most out of our
supplements. These products are not intended as a
stand­alone remedy. All aspects of fitness must be
utilized in order to get the most out of your
supplements. It is also a good idea to consult a
nutritionist or a trainer and have them recommend a
supplement that may be better suited to your fitness
goals.
Be wise about the health of your body. If we do not
educate ourselves on the products and which ones
are appropriate for our fitness goals, we will only be
wasting time and money.
Myth: It is One­Size Fits All
We must understand that fitness principles
remain constant but everyone's fitness journey
will not be the same. We all come in different
shapes and sizes. Some of how our fitness is
achieved is through genetics and some is
through work ethic. There are 3 different body
types that most people tend to fall into
Endomorph, Mesomorph and an Ectomorph. It
is important that we guide our nutrition around
our body type, height and weight. Our
metabolisms are often very different but the
key is understanding your body and figuring
out what works best for you.
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Understand that it may take 60 days for you to see
results and another person 30 days. What we all
have been consuming for years is different. Also, all
of our bodies are on different levels. Some people
are nutrient deficient, some are dehydrated, some
just consume too many calories, etc. You can be
certain that if you remain consistent then the work
will pay off.
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Section Four
Meal Planning
I can’t put it anymore plainly; you will not be successful
in your goals if you do not meal prep!!!!
Without meal prepping you will consistently make poor
food choices and stall your goals.
Set aside a day on the weekend, to prep all your meals
for the week.
If you need to prep breakfast and dinner because
you’re on the go, by all means do so. The key is
making the time!
Meal Frequency
Eating 4­6 small meals spread about 2 ½­4 hours apart
is important to your success in building muscle or losing
fat.
This doesn’t mean that you have to sit down at the
table and eat a meal.
You simply have to take in the proper amount of
nutrients. Plan ahead.
If you’re going to be in meetings or running errands all
day, make a couple of shakes the night before or put a
scoop or two of protein powder in a shaker bottle and
add water when you’re ready to drink.
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Meal Order
The order of the meals isn’t as important as the
content. If you don’t have time to eat food for breakfast
and prefer to "eat on the go", drink a shake for your
breakfast. If you like to eat food after training instead
of a shake, eat your food.
Again, the crucial factor is eating the right food types
and adequate amount of calories and nutrients within
the day.
Food Portion
If you have a scale and can weigh your food, that’s
fine, it’s optimal but it’s not essential. There are many
food options out there now that make dieting and
portioning a lot easier. Tyson Chicken Tenderloins
make getting the right amount of chicken without a
scale super easy. They’re about 2 oz per strip. If you
need 6 oz, just grab 3 cooked tenders. If you like lean
beef, buy a 2 lb package of meat. When you are ready
to cook it, score the meat into 4 equal parts with your
hand and pull off your 8 oz burgers. Uncle Ben’s
Ready Rice bags are a lifesaving invention for dieters.
With about 2 cups per bag, all you have to do is eat
half of a bag for 1 cup. If you like to have potatoes
instead of rice, get some baby red potatoes. Each
small potato is about 3 oz a piece. Cook up a small
bag. Grab 2 potatoes for a 6 oz serving.
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Don’t be afraid of canned veggies if you don’t have
access to fresh veggies. Yes, they are generally higher
in sodium, but you don’t have to worry about that
(if you are concerned about the sodium, buy low
sodium). Good old canned green beans are a staple for
many dieters. Eat about one half can with each meal to
up your veggie count for the day. These are just a few
examples of how easy dieting can be. Why make it
tougher on yourself than it needs to be?
Diet Length
"This is plain and simple... you should follow a diet
(series of new habits) as long as it’s working. This may
be 6 weeks, or it may be 12 weeks or longer.
One of the worst mistakes people make is to want to
change a diet while it is still working. Give the diet and
your body time to work.
Don’t give up on it too soon. The goal is always to eat as
much and as clean as you can to put on muscle. If you
keep your diet clean while consuming a lot of calories
you will minimize fat gain."
­James Earl, Hero For Hire Fitness, Ready Heroes
Fitness
16

Section Five
Fitness Life Style Best Practices
Rest
The importance of proper rest cannot be overlooked. I
cannot stress enough how important that rest days are
and after a long enough period a rest week. It is very
important that we get a good night’s sleep (6­8 hours)
of quality sleep. Your body needs to recover in order
for you to continue to benefit from your fitness regimen.
Never taking a day off sets the body up for a
breakdown and will risk injury. This can also suppress
our immune system causing us to become more
susceptible to getting sick. Rest is essential to your
fitness routine.
Flexibility ­ Stretching
The importance of flexibility is also vital. It is important
that you stretch your muscles to prevent injury and also
to gain strength. Always incorporate stretching before
and after your workouts. Be habitual about this. Injuries
can halt your workouts and stall your progress and not
to mention cause pain. There is an old adage that says
that a long muscle is a strong muscle and there is
some truth to that. For athletes, flexibility will provide a
great advantage for them but even for everyday people
who are looking to improve their health this provides a
great advantage. One thing to remember when
stretching is that it is often a good idea to warm up the
muscles in order to get an effective stretch. A light jog
in place for a minute will often suffice.
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You may begin your stretching routine after that. Yoga
is often a great option as well and there are many great
classes.
Hydration
It is essential that you make a habit of drinking water
and staying hydrated on a daily basis. This is essential
for muscle growth and also will help you naturally flush
out bacteria from your body. Water is also great for
your joints. After a workout, joint repair is expedited by
proper hydration. Another drawback of not being
hydrated is that the mind often interprets this as hunger
and this can cause you to be hungrier than normal. This
will lead to over eating. Most of our major organs
require an adequate amount of water to function
properly so again I cannot stress how important water
will be to living a healthy fit lifestyle.
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Section Six
How do I Start?
The first thing that you want to do is establish a routine to
stick with. This is crucial to your success in your fitness
goals.
You will need to figure out what days and times are best
for you to workout. This will be key as you will not want
the workout to compromise other priorities you have. You
will need to sacrifice an hr or so of leisure time. You will
need to make sure you have adequate shoes at least for
you to begin working out with. Don't worry you can always
add other needed workout clothing as the weeks’ pass.
The next thing you will need to do is find a time to go
grocery shopping for the proper foods for you to meal
plan with. I would recommend going through your house
and getting rid of foods that will tempt you and cause you
to break good eating habits. We have provided a sample
list of groceries that are suitable for meal planning but
these are not the end all­ be all.
Make sure that you have a journal or workout log that you
keep with you to track your workouts. This will help you
stay on track and act as a guideline.
The last thing they I highly recommend that you do is that
you take a beginning photo of yourself as you get started.
As time passes by you will continue to take progress
pictures (these are important).
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Section Seven
Starting your Workout
Focus on core, cardio, lower body, upper body and
endurance.
You will have a 1­3 week phase, 4­6 week phase and a
6­9 week phase
The workout will get a bit tougher as time moves along
Section Eight
Starting your Nutrition
Meal Planning: You need to pick a day and time that you
would like to dedicate to preparing your meals.
Time: _______________
Day: _______________
Grocery Shopping: You need to pick a day and time that
you would like to grocery shop. Never grocery shop when
you are hungry.
Label Reading: You need to understand how to read
Nutrition Facts on labels.
Look for High Sodium and High sugar content and avoid
these like the plague.
20

Section Nine
Start your Accountability
Take progress pictures the moment you begin this
journey.
Write down your goal immediately: ______________
__________________________________________
DO NOT CONTINUE FORWARD UNTIL YOU HAVE
WRITTEN YOUR GOAL DOWN.
List obstacles that you may face:
____________________
____________________
Find an accountability partner. List their name(s):
________________
________________
21

Section Ten
Sample Workouts Below:
Upper Body Workout
3 Sets of 10 each
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23

The sets and reps in these workouts are only an example.
I do recommend a minimum of 3 sets per exercise for
best results.
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Journal
___________________________________________
___________________________________________
___________________________________________
___________________________________________
___________________________________________
___________________________________________
___________________________________________
___________________________________________
___________________________________________
___________________________________________
___________________________________________
___________________________________________
___________________________________________
___________________________________________
___________________________________________
25

Section Eleven:
Recording Your Before and After Results
Print out this Page.
Place a Picture of Yourself Before:
Place a Picture of Yourself After 9 Weeks:
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Section Twelve:
The Conclusion
In conclusion, these are all steps you can apply to your
life to attain a healthy lifestyle and shed some pounds.
This is not theory these are the exact principles that I
learned and applied to my life in order to get myself in
much better shape. The thing to remember is that these
things have to become habits for you. Remember that
heart disease is the number one killer in America.
Getting your health in control is the best way to improve
heart issues.
Make sure to get a yearly physical and stay informed on
the status of your health. Be responsible to yourself and
your loved ones. Take care of your body, you only get
one.
27

Recommended Supplements and Foods:
B12 Energy Bar Snacks
Organifi Green Juice
FatDiminisher
YOU CAN DO
THIS!
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