2010 Training & Nutrition Exclusive: Tony's Plan For Success!

Well the time has come! 'Another day, another pump,' as I like to call it! Here's a sample professional training and nutrition plan for success in 2010. Try it now.

Article Summary:
  • As you train, try to focus on each muscle group you're working on.
  • The greatest food after a workout is a protein shake with simple carbs.
  • Eating the right foods at the right time is crucial to success.
  • Well the time has come! "Another day, another pump", as I like to call it! Before you train, go through the exercises in your mind.

    How they are going to feel and how they are going to create the body you desire. Nothing happens overnight; everything beautiful in life takes time to develop.

    Everything Beautiful In Life Takes Time To Develop.
    Enlarge Click Image To Enlarge.
    Everything Beautiful In
    Life Takes Time To Develop.

    As you train, try to focus on each muscle group you're working on. This is what I like to call "mind to muscle." That's when your mind is focusing 100% on the muscles you are working. You're not thinking about problems at home, at work, family issues or anything else that comes in your mind and puts you in a negative mood. This is your time, your hour.

    Before I train I like to mentally pump myself up - that's why people say to me when I walk in the gym, "Tony you look like you mean business" and that's exactly what's on my mind. I don't like to waste time talking with people when I walk in the gym. I say hello to my friends and quickly get to work! If I stop and start to talk to people, I'll never get started and it will then cool down the mental fire I started prior to coming in.

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    My goal is to achieve the best pump I possibly can to gain muscle/lose fat, tighten up whatever I need to do. This goes through my mind like little explosions. You can't climb a mountain when you're thinking of taking the elevator.

    Mentally preparing yourself is key, so is physical preparation. It's always a great idea to warm up on the treadmill prior to training especially on days you feel cold inside or stiff. Breaking a light sweat before you train is critical just like a car needs to warm up before heading out, your body needs to warm up as well.

    Mentally Preparing Yourself Is Key, So Is Physical Preparation.
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    Mentally Preparing Yourself Is Key,
    So Is Physical Preparation.

    10-15 minutes on the treadmill at a low speed is perfect for this. Don't hold on to the handle, keep your arms free and move them about just as you would if you were to walk outside. Now it's time to train! Have fun and go after it baby!

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    Customized Exercise Plan
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      Monday: Chest, Triceps And Abs

      Tuesday: Calves, Quadriceps And Glutes

      Wednesday: Cardio And Abs

      Thursday: Shoulders And Hamstrings

      Friday: Back, Biceps And Abs

    My Goal Is To Achieve The Best Pump I Possibly Can.
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    My Goal Is To Achieve The
    Best Pump I Possibly Can.

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    Tony's Daily Meal Plan
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    Final Thoughts
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    Now that you completed your workout don't think you deserve to go have a slice of pizza or ice cream. The greatest food source after a workout is a nice healthy protein shake with some mixed fruit or berries added to bring your glucose levels back to normal.

    You see, a vigorous workout depletes your energy stores and carbohydrates are key for energy. There are complex carbs and there are simple carbs. Simple carbs are best after you workout because they don't have to be transformed into sugar.

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    Eating the right foods at the right time is crucial to success. Like I always say, "Eat clean to be lean!" It's best to eat 5-6 small meals throughout the day to maintain a steady release of insulin. When your body goes too long without food it will begin to store body fat.

    Also understand that rest is just as important as working out. Your body has to be able to be in a balanced state. Just like a plant that grows, it needs sunlight, just enough shade, water, food and it has to feel calm and peaceful to grow.

    Eat Clean To Be Lean!
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    Eat Clean To Be Lean!

    Believe it or not we're not much different than the plant. Don't forget tomorrow is another day! So train hard, rest well and eat right!

    Disclaimer: All training information contained herein is provided for informational purposes and is not meant to substitute for the advice provided by your own physician, dietitian or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is not intended to diagnose, treat, cure, mitigate or prevent any disease, medical problems or substitute for appropriate medical care. Consult your physician with questions before starting this or any nutrition, exercise, diet or dietary supplement program. Anthony Catanzaro and Tina Catanzaro assume no liability for any injury, death, personal loss or illness caused by any information contained herein. These claims have not been clinically proven or evaluated by the FDA. Results may vary.