Jump Start 2007 - Transformation Guide!

Looking for some tips and tricks to jump start 2007? I've put together three areas you should focus on for success. They are: Motivation, Nutrition, & Training. Get details right here and start moving!
Did you tune into the Jump Start 2007 Podcast? You need to. This article will serve as your guide through that recording. So, if you are serious about making significant changes to your physique and health in 2007 then make sure you check out both!

To succeed in 2007 you are going to need to pay attention to 3 main areas:

  1. Motivation
  2. Nutrition
  3. Training

arrow Listen To This Episode:

Max-Out Radio!

Bodybuilding.com Audio Player
Click Play To Start The Show.
Max-Out Radio:

Jump Start 2007.

Click the play button to listen to the latest informational episode of Mike Roussell's new podcast!

audio Download Show #8
(36:18; mp3 - 16.6 MB; January 4, 2007)

How Do I Listen?
In most browsers, you can just click on the play button above (in the Audio Player) and it will start playing.

If you wish to download the seminar to your computer for later usage (on your iPod, for example), just follow these 3 easy steps:

  1. Right-click on the "Download" link.
  2. Choose "Save Target As..."
  3. Choose the destination of your download.

1. Motivation

    Completely transforming your body and life takes both time and determination. As Marty Gallagher said on episode 6 of Max-Out Radio:

    "Anyone that tells you different will be trying
    to sell you something in their next breath."

    One characteristic that unites all people who undergo physique transformations is "emotional reasoning." To do something extraordinary with your body you can't do it for just any reason like: "It would be nice to be 10 pounds heavier."

    You need to find a reason that you identify with on an emotional level. Something that is going to make you stick to your plan when you are tired and don't feel like working out or sticking to your nutritional plan. No author or article can give you the reason but if you want to guarantee success then you need to find this reason.

    The second important piece to motivation is proper goal setting. You always want to make sure you set S.M.A.R.T. goals.

The SMART Way To Set Goals! The SMART Way To Set Goals!
The SMART Goal Setting principles will help you reduce your chances of setting goals that you wouldn't be able to obtain even if you had some sort of superhuman powers.
[ Click here to learn more. ]

    S - Specific:

      Write down exactly what you want to achieve. Don't say "lose weight" or "gain muscle." Give exact amounts of pounds or inches to gain or lose and/or increases in strength numbers.

    M - Measurable:

      This goes right along with the previous guideline. Make your goals measurable. Pounds and inches are measurable units. Pictures are great but they should not be your only measure of progress because they are subjective. Your goals should be anchored by measurable benchmarks.

    A - Attainable:

      Goal setting is an art because if you set a goal that is too easy then you won't reach your full potential, but if you set a goal that is too unrealistic, you'll be disappointed regardless of great efforts. Finding the goal setting sweet spot that is between both extremes is important for your success.

    R - Realistic:

      If your goal is fat loss then do you have the tools and knowledge required to achieve it? You need to be realistic about the skill set that you possess. What areas do you need improvement on? Do you know how to squat and deadlift properly? What are good sources of lean protein? How are you going to develop your nutritional plan? Be realistic with yourself so you can fill in your knowledge gaps and succeed.

    T - Tangible:

      Visualization of success is another characteristic that is common to all successful transformations. It is important to make your goals as tangible as possible before you achieve them. Take time each day to quietly visualize what you are going to look like with your new body.

      What is it going to feel like walking around without that extra 20 pounds of body fat? How are you going to feel about yourself? Will your self-image improve? Will you have an extra spring in your step? Start making your goals a tangible reality today.

2. Nutrition

    Next let's look at Nutrition and Supplementation.


      Nutrition needs to come first. If you are going to be successful you need a solid well thought out nutritional plan. I call the key characteristics that I believe to be found in all successful nutritional plans the 6 Pillars of Solid Nutrition. They are the following:

      1. Eat 5-6 times a day
      2. Eat fruits and vegetables throughout the day
      3. Drink more water and cutting out calorie-containing beverages (beer, soda, etc.)
      4. Focusing on consuming lean proteins throughout the day
      5. Limit your consumption of sugars and processed foods
      6. Save starch containing foods until after a workout or at breakfast.

      If you allow these rules to guide your nutritional plan then you are guaranteed success. Most people make nutrition a lot more complicated than it has to be. In fact most people don't even need to count calories! Just follow the above rules that I have outlined and you will be amazed by your progress.


      Fat Loss:

      The next area that everyone wants to always know about is supplementation. What's the hot burner on the market? Before I get into fat loss supplements it is important to remember that the most "hardcore" fat loss product won't make any difference if your nutrition program isn't well thought out and executed.


      Here's my current fat loss stack:

      • Hot-Rox Extreme (Biotest)
        Don't take the full dosage the first time you use this product! I'm not trying to add hype.

        Start with 1/2 the normal dosage 2x day to assess your tolerance level and go from there.

      • CLA (NOW Foods)
        While CLA doesn't work as well in humans as it does in rats studies have still shown it to be effective at helping reduce body fat.

        The best part about CLA is that it is a fat and not a stimulant so it goes well with HRX (a strong stimulant). The optimal dosage is 3.4 grams. I recommend you take 3 capsules of CLA 2x day.

      • Lean Green

      • Lean Green, Greet Tea Extract (Primaforce)
        The addition to green tea extract to this fat burning stack is perfect.

        Research has shown that green tea extract in combination with caffeine will produce statistically significant fat loss. Take one capsule of Lean Green 2x day with your CLA.

      Muscle Growth:

      If your goal is muscle growth the real key is making sure that you are consuming enough calories. The limiting factor with most people regarding muscle growth is not eating enough. If you aren't growing but you think you are eating a lot ... just eat more! In regard to supplements I recommend:

3. Training

    Finally let's look at the training needed to transform your body in 2007

    Many people get discouraged and think they don't have enough time to workout. Well the good news is that you don't need to live in the gym to have a great body but you do need to commit yourself to at least 5 hours a week of exercise. How much of that is weight training and how much of that is cardiovascular work depends on your goals.

    If fat loss is your goal don't go overboard on the cardio. Interval cardio is extremely hard but it is also extremely effective when it comes to burning off extra layer of body fat. Weight training is extremely important when dieting because it will allow you to maintain your lean body mass (i.e. muscle) as well as keep your metabolism fired up even when your calories are low.

    If you are looking to pack on some beef then big compounds movement (squats, deadlifts, military presses, bench presses) need to be the foundation of your plan. Your cardiovascular activity should be modulated depending on your body type.

What Is The Best All Compound Workout? What Is The Best All Compound Workout?
With High Intensity Interval Training you can burn more fat while spending less time in the gym. I will explain how you can get the best results from this.
[ Click here to learn more. ]

    If you are ectomorphic (e.g. skinny) then chances are you have a rather high metabolism and going for a jog or doing intervals will make muscle growth that much harder; especially if you are already having trouble eating enough calories.

    If you are naturally heavier then 1-2 cardio session a week will help ward off extra body fat while your calories are high. These are finer points that are extremely different with each individual so it is important to know your body.


There you have it. All the tools you need to Jump Start your success in 2007! Just make sure to apply everything I've outlined today and not just read it.