Are you ready and motivated to achieve the body you want? Well if you followed part II you should be seeing some pretty good results, it is time to keep the progress rolling with some minor adjustment recommendations in part III. This is where we will really start kicking it up a notch. Everyone is basically going to be starting this program at a different level.
Remember, a well-rounded diet is about 70-80% of your progress in achieving that leaner more muscular body. Now that we got ourselves into eating more smaller and frequent meals, update your dietary regime with the following suggestions:
1. Eat smaller more frequent meals. We are shooting for five or six small meals. If you are not there yet, add another meal. Our goal is to have you eating every 3 hours throughout the day. By now, you should be up to the 5-6 meals, if not you must start back to part 2!
2. Your target is to lose about 1.5- 2 pounds of fat a week.
3. Start heavily cutting back and eliminating milk, cottage cheese, yogurt, hard cheeses, all forms of white flour, fruits and fruit drinks, sodas, fast food, and anything else containing sucrose. These are the food sources I would like you to choose from:
- Lean red meat (London Broil, Eye Round)
- Egg whites
- High Quality Protein Powder (Whey, Egg)
- Tofu (If you choose not to eat meat)
- Sweet potatoes
- Beans and other Legumes
- Brown Rice
- High-Fiber Cereals (Ex. Shredded Wheat, All-Bran, Oat Bran)
- Organic Pastas (use sparingly)
5. Slowly start eating more green fibrous carbohydrates and at the same time taper back the portions on the starchy carbohydrates. This will also allow you to decrease your daily caloric intake 200-500 calories to achieve additional fat loss.
6. NOW, instead of eating only protein and vegetables for you last meal, make it that your last 3 meals of the day consist of only a protein source and a green vegetable. Examples are broccoli, green beans, asparagus, zucchini, Brussels sprouts, etc. These vegetables will give you the recommended fiber you need daily, and also help speed up your metabolism. Also even though you will be eating a larger volume of food from the vegetables, the vegetables give you about 1/5 the calories of a regular carbohydrate. This will help to keep your progress moving nicely.
7. DRINK PLENTY OF WATER! Your homework in part 2 was 1 gallon a day, keep that amount up and then some.
8. Don't eat within 2-3 hours before going to bed.
Now, with the proper nutrition to build a foundation, let's start adding variety to your training. Here are new key tips to get the most out of your training:
2. Very few might notice a slight loss of strength in some of your basic movements. DON'T PANIC. This is normal due to the decreased fat and water around the joints. If you still feel strong still keep the weight high.
3. Try to complete your workouts within 45 min. If you are not, you need to stop talking, cut your rest intervals, and train more intensely. Drop the rest interval to 30-40 seconds between sets.
4. CHANGE YOUR ROUTINE! Remember the body responds only when there is a new stimulus put upon it. Change your routine by doing totally different exercises, sequences, and rep ranges. This will keep your body constantly quesing.
5. Continue to train abdominals every other day.
6. Make sure you warm up! Make sure you stretch in-between sets, and after your workout!
7. Don't forget to train the calves. Now that you have been hitting them religiously (RIGHT!) start altering them rep range when training calves. One workout train them with moderate weight and reps around 15-20. Then the next workouts use a weight that you can train them in the 50-rep range. What a burn!
8. Keep motivated and remind yourself how good you are going to look each day that goes by. You should start seeing transformations about every 3-4 days!
With proper nutrition and training, now it is time to strengthen the heart, the most important muscle, and really burn off the fat. With your newfound cardio routine, we are going to kick it up a notch to really get that fat off.
1. I want you to now to bump up the cardio to 5-6 days a week for 45-60 min on an empty stomach before breakfast, or right after training at your fat burning target heart rate. If you are around the 60-min mark, split your cardio session into 2, 30-min sessions. (Ex. before breakfast, after training.) I personally saw great results with a 30-40 min session before breakfast and the same after I trained later on in the day/evening.
2. Work within your fat burning heart rate zone. Take 220 minus your age. Take the number you get and keep your heart rate within 60-75% of that to burn fat.
EX. 23 years old: 200-23= 177. 60%-75% of 177 is around 130-140 beats per minute. That is the fat burning zone I want to stay in for the 30-45 minutes of cardiovascular training.
3. If you find that you are losing more than 1.5-2 pounds a week, DO NOT CUT BACK THE CARDIO! INCREASE THE FOOD! This will help you preserve more muscle and at the same time benefit from the fat burning effects.
4. Interval cardio training. During your 45-60 minutes of cardio I want you to bump up the intensity for 2 minutes, and then back it down for 2-3 minutes, etc. Yes you will go a tad out of your heart rate zone for those upper intensity times of 2 minute intervals, but it will help really getting your metabolism going. Try this in 2-3 of your cardio sessions for the week.
Remember supplements are just that, supplements! They are to be used to compliment an already well balanced diet. Here are some that might help you achieving the body you want.
With the increased cardio, training intensity, and lowered calories, you will want to insure that you are receiving an adequate amount of vital nutrients. Here are some suggested vitamins that will eliminate any deficiencies you may run across: Vit. C 3 grams, Vit. E 300-600 IU, B Complex, High Potency Vitamin And Mineral Tab.
hmb, andro blend (for men only), high quality
NOTE: Read the warning labels and consult with a physician if you are pregnant or taking any medications!
This is becoming my favorite section of the program. I personally know that if you do not posses the desire and passion to achieve you goals and dreams, chances are you will not follow through. So you, along with myself need to instill the motivation to keep our progress moving like a locomotive. I understand that you sometimes have bad workouts, or you feel as if you are at a standstill.
That very moment is when you have to summon up your inner strength and remind yourself the reason why you are doing what you are doing. Find yourself a workout partner to push you to levels where you could not get on your own. Cut out pictures of an achievable physique that you will model yours after.
Visualize what you are going to look like and where you are going to be I the next couple of months when you have the body you have always wanted (I do this every morning when I am on the treadmill!). Remember: "The Greater The Obstacle, The More Glory In Overcoming It" - Moliere. Until next time, Train Hard! Train Smart, and God Bless!
If you have any questions or comments or would like to contact Chris for fitness modeling, customized Training/Nutritional Programs, or endorsements, please E-MAIL CHRIS ZAINO at CZ2000@aol.com.