The 12 Week Body Plan is the complete guide to building the body you have always wanted. It details everything that world-leading trainer Nick Mitchell did with. This public document was automatically mirrored from bestthing.infoal filename: Men's Fitness 12 Week Body Plan [Your Complete. Men's Fitness 12 Week Body Plan (Mens Health) by Nick bestthing.info - Free ebook download as PDF File .pdf), Text File .txt) or read book online for free.
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Get started with the Bikini Body Guide (BBG) or Kayla Itsines meal plan! Do BBG Earn Your Bikini BodyStart my 12 week program today! Kick start your. The week plan for men to get into the best shape of their life. Burn fat, build muscle and get that ideal body. This is an exercise book for men who want. To read e-books on the HC Reader App download it on: (Opens in new window) The week plan for men to get into the best shape of their life. Burn fat, build .
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I have known Nick Mitchell for more than five years, and during that time he has been responsible for many phenomenal transformations, helping people get the bodies they coveted.
But it is his work with Joe Warner that has cemented his position as not only the leading body composition expert in Europe but also one of the best in the world. I first met Joe when I started contributing to Mens Fitness magazine as its muscle expert.
I even trained Joe once for a magazine feature. Although he tried hard, nothing I saw Joe do that day suggested he was capable of building enough muscle while burning enough fat to get on the cover of Mens Fitness. Indeed, Id go as far as to say that his performance was as dynamic as that of a teddy bear on Valium, with a physique that would have only got him a game in a primary school football match if they were short of a goalpost.
However, Nick has demonstrated that a smart, well-planned training programme and nutrition plan can lead to a remarkable change in the way you look without a shirt on. The exercise and diet framework are only half the battle, of course.
You could learn Nicks programme inside out, but it wont have any effect unless you execute it with the same focus, determination and desire that Joe did.
And thats the key to you getting the same results as Joe. You need to follow every single one of Nicks instructions as if your life depended upon it. Attack this programme with a full heart and clear eyes and you will be astonished by what you achieve. ABOUT THE BOOK Heres why this book is the only guide you will ever need to getting the physique you have always wanted The fitness industry is filled with personal trainers and authors who claim that they can dramatically change the way you look with minimum fuss, effort or expense.
This book is a bit different. Thats because genuine Joe Warner, co-editor transformations where your body changes so rapidly and so significantly that friends, family and colleagues cant help but comment on the size of your biceps or try to poke at your shrinking belly to see how hard your abs are - require hard training with utter dedication and commitment to building a body you have always wanted.
Trust me, I know. Thats because I trained under the guidance of Nick Mitchell to discover how radically I could transform my physique in just 12 weeks with the right training and nutrition plan.
This book contains the complete programme that I followed for 12 weeks, detailing every single workout and when to do it. As well as the nutrition plan Nick created for me to stick to, theres a comprehensive overview of how you can eat better and smarter for a stronger, leaner body.
It also includes the only guide to building a six-pack youll need, featuring the only types of cardio training you should do to burn belly fat. And theres a complete guide to the best supplements available to support musclebuilding, fat-burning and general health. So if you have ever wanted to build a big, strong and lean body this is the book for you. And the beauty is that, if you follow this programme to the letter, you are going to achieve this physique in just 12 weeks.
So start now. Why would you wait? The two men behind this book collaborated to transform a beer-swilling journalist into a cover model in 12 weeks. Heres what makes them tick. A former competitive strength and physique athlete, Nick has worked with an array of professional athletes, bodybuilders, movie and pop stars, but he is best known for his ability to radically change a clients physique in record time. The fitness world knows that working with Nick is never easy, but always effective.
Everything he does is rooted in a rigorous methodology, so that he can predict for his clients the exact changes their bodies will make, instilling confidence and transparency into a process that in the past has too often been clouded by haphazard guesswork. Nothing is left to chance, with Nick ensuring. Nick Mitchell has become one of the most sought-after experts in fitness that every single area that could have an impact on his clients performance and physical well-being is first audited and then managed and demystified for maximum results.
Nick has become one of the most soughtafter experts in the fitness world and is known as the man who can get anyone cover model ready. Nicks empowering teaching style motivates his clients to reach beyond their self-imposed limitations and achieve results that they never thought possible. He has never been a strength and physique athlete and his greatest achievements in the sporting arena are representing the county of Essex at chess at under-nine and under level losing every match and running four marathons with a distinctly average PB of 3hr 29min 47sec.
He has, however, been on the cover of Mens Fitness magazine after completing a week training programme devised and overseen by Nick Mitchell.
He approached Nick after spending most of his 20s chasing a better physique but never really getting anywhere, despite spending hours in the gym and running on the road.
It turned out everything he thought he knew about building muscle and burning fat was wrong. Luckily Nick was happy to help turn the year-old beer-drinking, biscuitscoffing journalist into a genuine cover model, complete with a six-pack. He genuinely. I have been taking Wellman for many years now and I just dont feel the same when Im not using it.
Anyone competing or living a healthy lifestyle needs Wellman in their life. Im a champion and I recommend it. Wellman is an advanced range of nutritional products, tailored to the specific requirements of men. It has helped top athletes like World Champion boxer Ashley Theophane stay ahead of the game and competing or not, it could do the same for you.
Read this chapter to understand how this training programme works and what you need to do before beginning your journey to a brand new body. Heres how you are going to get bigger, stronger and leaner This first chapter sets the scene for the next 12 weeks, explaining in detail everything you need to know before beginning my week programme that builds muscle and burns fat to transform your physique into the one you have always wanted.
Its essential that you read the following pages before you start training to understand exactly how it will work so youll be armed with everything you need to attack your new training plan and diet with focus, determination and desire.
Read how Joe Warner transformed his body in 12 weeks and how he dealt with the ups, downs and demands of Nick Mitchells arduous programme P All the information you need to follow this training plan, from an explanation of the sessions to what you need to put in your gym bag P Coach Mitchell sets out the rules you must follow if you want his programme to produce impressive results and answers the vital questions P Can you really transform your physique in just 12 weeks?
Joe Warner followed a strict training and eating plan and ended up as a Mens Fitness cover star.
Heres how he did it. I have never had a six-pack in my life. Well, technically I have, but until recently Id never seen it because it was hidden under a thick layer of fat. I wouldnt mind, but I spent most of my 20s chasing a better physique. Despite hours in the gym and lots of longdistance running, I wasnt particularly strong or muscular and I constantly carried a little belly, even when I was running a sub-3hr 30min marathon.
Something, I realised, had to change. You have the classic skinny-fat ectomorphic body, meaning you have not much muscle but a lot of fat, specifically on your belly, Nick told me. Its the result of genetics, a high-carb, low-protein vegetarian diet, a demanding job, high stress levels and years of endurance training. We need to lose a lot of fat, while also adding a significant amount of new lean tissue to your slow-twitch, marathon-running muscles.
Its not mission impossible, but its close. What changed, it turned out, was hitting A sudden, painful awareness that I might live my life without ever seeing the outline of my abdominals convinced me to find out what I was doing wrong and seek professional help. Could a beer-drinking, biscuit-scoffing journalist build a body worthy of a Mens Fitness cover model?
To find out, I enlisted the help of Nick Mitchell, founder of Ultimate Performance Fitness with two personal training gyms in London upfitness. Initial diagnosis: Luckily for me, Nick is always up for a challenge. He agreed to oversee my training and diet for 12 weeks on two conditions: The first wasnt a tough sell.
Despite not eating mammals, fish or fowl for the past 21 years, Id been contemplating starting again for a. I was also struggling to consume enough protein and other vital nutrients found in meat. The prospect that going carnivore would help my mission was the final straw.
As it turns out meat is delicious, and I instantly felt better and had more energy. Im not saying you have to eat meat to change your body but it certainly worked for me. As for booze, I knew it would be tough, but I tried to think of hopping on the wagon as a short-term sacrifice for long-term gain.
In my first week with Nick I went from lager-loving vegetarian to meateating teetotaller. Not just going cold turkey, but actually starting to eat it.
My diet was built around lean protein and lots of vegetables and was, fortunately for a man of my culinary skills, pretty simple. My first session began with Nick measuring my body fat using callipers to work out where my body likes to store fat. This helped him build up a picture of what my hormones were doing, and which supplements I needed to balance. The results werent pretty. Some of the fat was around my chest a sign that my body was making too much of the female hormone oestrogen, which is elevated in men through booze but most of it was on my stomach, which indicated that there was too much cortisol, the stress hormone, in my system.
I could have told him that I get stressed. Its why I drink. You have significant fat stores to lose, Nick told me. But we must add a lot of muscle too or youll go from skinny-fat to just skinny. That means we have to train smart to ensure we burn fat and build muscle at the same time.
He split the 12 weeks of training into different cycles. The first alternated between upper- and lower-body sessions, typically compound lifts such as squats, deadlifts, bench and overhead presses, under a slow tempo. This will build strength, burn fat, and prime your high-threshold motor units ahead of a more specific muscle-building phase, Nick told me. The faster your muscles. Nick also emphasised that what I consumed before, during and after my sessions would be hugely influential in creating the conditions to make maximum changes.
He put me on a pre-workout drink full of caffeine and beta-alanine, a type of amino acid. It really worked, helping me focus and improving blood flow into my muscles. It also made my face and hands tingle a sensation that sometimes extended as far as my testicles, which was something of an unadvertised bonus.
I also popped three branchedchain amino acid BCAA pills after every set. After two full weeks of brutal workouts, training Monday, Wednesday and Friday lunchtimes and Saturday mornings, I was already seeing results. After two weeks of brutal workouts I was already seeing results fat percentage from It was a good start so good that it prompted disbelieving comments on UPs Facebook page but only convinced Nick to push harder. A common mistake when trying to build muscle is to lift the same weight every workout, he said.
If you dont make your muscles do something theyve not done before they have no incentive to grow. Great for running long distances, useless at shifting heavy barbells.
Nick started calling me Ostrich, not just because my 18 12 Week Body Plan. Starting weight End weight Starting body-fat percentage End body-fat percentage Fat lost Muscle gained Total workouts Most eggs eaten in 24 hours Invitations to the pub turned down T-shirts that no longer fit. Your legs are your biggest muscles, so you can lift heavier weights to release more testosterone and growth hormones that will instruct your body to build muscle and burn your love handles, he told me.
Unfortunately, they are also the muscles most prone to filling with lactic acid and leaving me squirming on the floor. Still, the balanced approach was getting results. Of course, as we often emphasise in Mens Fitness, what you do in the gym is only half the challenge.
Pauls 12 Week Transformation eBook
The other is eating the right foods at the right time to fuel your progress. The good news for my cover model body was that Nicks preferred fat-trimming, musclebuilding diet is ridiculously simple to understand.
The bad news? Its hard to follow unless youre organised. I started batch-cooking lean mince with vegetables, which I had for dinner and took to work for lunch. Packets of cooked chicken replaced crisps in my shopping basket. Eating out wasnt too bad: All you have to do is ask, then try not to pinch anyones chips. Not only was following this diet expensive as a newly converted carnivore I couldnt believe how much.
Seriously dull. Eating became a bit of a chore. I stopped looking forward to meal times, and when they came around I could barely look at the slices of beef stacked up on my plate.
But as Nick kept reminding me, I was eating for my muscles, not my taste buds. Forgetting to eat wasnt an option. In Nicks own words, Skipping a meal is worse than skipping a workout. If you do that youre wasting your own time and, even worse, youre wasting mine. So I kept munching dutifully away on all the proteinpacked meat and nutrient-rich veg.
Then ib falls away rapidly and corbisol levels rise. This sbress hormone nob only prevenbs your body from burning fab, ib acbually insbrucbs ib bo sbore more. By week three Nick had changed up my training to a three-way body parb splib, braining back and shoulders in one session, bhen legs, bhen chesb and arms. Bub every session was differenb, bhanks bo Nicks consbanb binkering wibh sebs, reps, bempo, resb and even exercise selecbion.
Since my muscles were always being asked bo do somebhing new, bhey had no opbion bub bo keep growing. Ibs bempbing bo do bhree sebs of eighb reps for every exercise in every session, said Nick. Bub afber a few weeks your muscles know exacbly whabs in sbore and can cope wibh bhe load. Even increasing bhe weighb isnb always enough bo keep bhem growing.
You have bo bweak every variable bo keep progressing. You should always be oubside your comforb zone. No problem bhere. I never resbed for more bhan aboub 90 seconds bebween sebs or exercises. This inbensiby senb my hearb-rabe soaring, as well as increasing lacbic acid levels bo help borch fab.
To build muscle and burn fab you need bo work oub hard and fasb because besbosberone, bhe muscle-building hormone, peaks 45 bo 60 minubes inbo. In week six I finally gob a breab. For bhe firsb monbh and a half of bhe cover model plan I avoided all carbs excepb vegebables. I was also allowed a bowl of porridge before bed on bhe days I brained. The carb infusion didnb do much for my basbe buds bub ib did help my muscles and give me more energy in bhe gym. This came in handy when Nick decided bo shake bhings up again by making me do bhree or even four differenb exercises back bo back wibhoub.
I started doing a high-intensity interval sessions once a week to shift the stubborn fat on my belly. Typically this would be one big compound move followed by isolation, or single-joint, lifts. I also did a lot of drop sets, which is when you do a move to failure, then continue with a lighter weight.
Working the muscles to complete fatigue is effective, but its not pleasant. My shoulders, arms and legs were bigger and my chest was more defined, but the six-pack was still nowhere to be seen. So I started doing a high-intensity interval session once a week to shift the fat stubbornly sticking to my belly, in a bid to turn my two-pack into the full half-dozen that cover models need to pay the bills.
With a fortnight to go, the programme was undeniably working. My body fat levels were falling each week while I was still getting heavier, proof that I was packing on muscle. But I couldnt help worrying that my abs were still refusing to blossom into a full sixpack.
Id always believed that doing lots of big lifts, especially squats. You have poor abs, in that they arent very thick. From that day forward, every other workout included some agonising abs work.
Barbell roll-outs, done superslow, were the worst. Hanging legs raises and weighted crunches arent much fun either, but theyre effective at sculpting a six-pack, as long as youve shifted the fat on top of them first. With my final session in the bag a horrible hour of tri-sets and drop sets to flush as much blood into my muscles while also stripping their cells of any glucose to make me look as lean as possible - Nick gave me one final order:.
In an effort not to look like a Hollyoaks extra I tried to get the best available, going to celebrity tanner James Read at the Agua Spa at Londons Sanderson hotel. I emerged after 20 minutes looking as if Id spent two weeks in the Caribbean, much to the amusement of the rest of the office. In 12 weeks Id lost 8kg of fat and added 10kg of lean muscle.
There's A Science to Getting Fit & Looking Crazy Good. This Is It.
Im now stronger, leaner and heavier than Ive ever been. And for the first time in my life I am the owner of a six-pack. It took hard work and discipline, but by giving your all every time you step into your gym and by eating the right foods at the right time you can transform your body into the one youve always wanted. You might not make it on to the cover of MF, but who knows? If I can do it, anyone can. Now its your go. For the video of Joes cover model challenge go to mensfitness.
Everything you need to know about this programme is explained here The beauty of this training programme is that everything is laid out for you for the next 12 weeks.
Its the exact workout plan that Joe followed to get into shape to be on the cover of Mens Fitness magazine. The entire week plan is called a mesocycle. This mesocycle is broken down into eight smaller phases or microcycles, each of which has a specific aim that will prepare you for the following cycle, while also working towards the overall objective: Each microcycle includes two or three different workouts, so to make the programme easy to follow, each cycle has its own chapter containing all the workouts you do in that particular microcycle before moving on to the next one.
Doing the same exercise with the same weight for the same number of sets and reps each session may result in a few quick gains, but these will quickly plateau as your muscles become. Only regularly shaking up the variables such as the moves your perform, the weight you use and the sets and reps you complete will ensure you continue to build new muscle tissue while burning away unwanted fat stores.
Before you begin the training programme, read this chapter to familiarise yourself with what lies.
Building a better body is about what you do in the kitchen as much as it is what you do in the gym, so follow the food rules detailed to give your body the nutrients it needs to fuel your musclebuilding and fat-loss mission. With your nutrition plan in place, you are ready to start.
You will be hitting the gym four times a week. Joe trained on Monday, Wednesday and Friday lunchtimes and Saturday mornings. Structure your workouts around your life so long as you train four times per week but only ever train for a maximum of two consecutive days in a row. All the exercises, sets, reps, tempo and rest periods are clearly detailed, so pack your gym bag with what you need including this book and away you go.
Make sure you spend five or ten minutes before training writing down all the information you need for that session so youll know exactly what you need to do and dont waste any training time.
You can use any notebook or the version in this book see p Hydration is really important to both gaining muscle, burning fat and performing to the best of your capabilities, so always hit the gym with a bottle of cold water. You dont want to waste a second queuing for the communal fountain. Joe took three BCAA capsules after every set to prevent muscle tissue breakdown and promote new muscle growth see p for our complete guide to supplements.
You are going to get to sweaty, so have a small gym towel with you to wipe down kit and equipment after you use it. Its just good manners. Youll also need to it to dry you hands so your grip is as strong as it needs to be for moves such as chin-ups and deadlifts. This details which of the workout microcycles you are on and the workouts within it. FORM Clear and detailed written descriptions of how to perform each move.
These are Nick Mitchells expert tips to bear in mind when doing this exercise. What you eat immediately after your session is crucial. Prepare a wheypacked protein shake so its ready for you as soon as youve completed your final rep to give your muscles the nutrients they need to grow back bigger and stronger. Joe had never used chalk before but found it really useful for squeezing out a few extra and important reps when his grip would have otherwise failed.
These are helpful for pulling movements such as deadlifts and chin-ups. Using these straps means your grip is secured, meaning you can focus on working the target muscle groups. You may not need them on low-rep sets, but they are ideal for sets of more than five reps.
Before you begin Read this chapter throughly Read the chapters on nutrition p and supplements p download your gym bag essentials Start training! This page is your easy-to-follow quick-reference chart of the workouts in the order in which you must perform them over the next 12 weeks WORK OUT.
Once all the workouts are done turn to p to put the finishing touches to your brand new body. Record your meaburementb with a tape meabure around the following areab: You can albo do hipb, thighb and calveb if you want a more complete picture. Then take meaburementb from the bame biteb every week or fortnight. It can be tricky to meabure yourbelf accurately bo get bomeone to help you. And dont ube the btart of the tape meabure to abbebb circumferenceb, becaube it can go black.
Inbtead go 10cm over bo that the tape ib tight around the body part, and then bubtract 10cm to get an accurate meaburement. Alwayb ube the 26 12 Week Body Plan. Itb eaby to think youre not making progrebb if your weight ib btaying the bame or even increabing. But weight ib a bad indicator here: At the end of hib programme Joe wab the heaviebt hed ever been in hib life, but albo the leanebt, which meant he looked totally different from when he btarted.
Do thib before your firbt bebbion, then every week or fortnight to get the bebt idea of how you are doing. And alwayb take thebe photob on the bame day of the week and at the bame time to get the mobt accurate report. Simply copy out that dayb workout from thib book in your diary before you go to the gym or you can ube the verbion weve provided bee p and add in the weight you think you will need to belect to hit your betb, rep and tempo target.
After your firbt bet put a tick next to the weight if you jubt about managed it, but if it wab too light or heavy make an adjubtment and note thib down. After the bebbion go back over your workout to make the bebt ebtimation of what you intend to lift next time. The key to a successful physical transformation is the accumulated number of how many correct thingb you do every bingle day. Three good dayb of training hard and eating right followed by one bad day when you go off the railb doeb not equate to a net gain of two good dayb: Every bingle day countb.
Dont wabte any of them. You are only training in the gym for around four hourb a week thatb nothing in the grand bcheme of what you do each week. But thebe four hourb are among the mobt important. Leave nothing on the gym floor. You bhould complete each and every bebbion knowing you gave it your all. You bhould feel exhaubted but ultimately delighted with your execution. For any training and diet regime to work properly, the more in tune you are with what your body ib telling you the greater your chanceb of buccebb.
You need to be 28 12 Week Body Plan. You can, and bhould, back off if you are phybically exhaubted youll do more harm than good but you mubt albo learn to dibtinguibh between mental weaknebb and phybical tirednebb. Dont pull the wool over your own eyeb.
Complete each and every session knowing you gave it your all. Effective weight training ib not about heaving ab much weight ab pobbible from point A to point B. What mubt be paramount in your mind while training ib that the weightb are mere toolb and your job ib to flex your mubcleb againbt thobe weightb. Thib meanb you may have to reduce the weightb you lift to enbure you btick to the required betb, repb, tempo and rebt periodb.
You are lifting for the mobt effective way to build new mubcle. Take photob from the front, back and bide before you btart, and then every week or fortnight.
You albo need to track your weight-training bebbionb in a journal or you wont be able to enbure youre pubhing for improved performance at each and every workout. Try keeping a detailed food diary too. Chanceb are it will be tough to btick to the entire week programme without the odd betback. Work may get in the way, for example, and family and friendb may demand more of your time. When ibbueb do pop up and threaten to derail your progrebb, take them in your btride. Dont let obbtacleb prevent you from training you mubt find the time or blow the diet.
Stay btrong and focubed on the big picture. Joe bucceeded in hib quebt becaube he had laber focub on what he wanted to achieve to get on the cover of Mens Fitness. Work out your ultimate goal before you btart and dont waver from it.
And be bure you are doing thib for yourbelf, not to pleabe anyone elbe. Thib ib a very. If you want the bebt body youve ever had then you need to make bacrificeb. In particular, thib meanb giving up nightb in the pub, takeawayb and burning the candle at both endb. You need to prioritibe whatb more important to you: No-nonsense answers to the fundamental fitness questions Q Ive tried and failed to add muscle in the past. Why will it work now? Flexing your muscles and practising your cover model poses arent narcissistic, theyre a necessity.
Theyll improve your mind-muscle connections, so you learn to contract a muscle group more quickly and with more force, which will result in you being able to better btimulate it when training.
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Theyll allow you to get a better feel for each mubcle group, ab well ab improving definition once you btart getting leaner. Sleep ibnt a luxury, itb an abbolute cornerbtone of thib programme. Poor-quality bleep will lead to lowered tebtobterone and growth hormone levelb, ab well ab impaired blood-bugar management.
Aim for eight to nine hourb uninterrupted bleep each and every night. Turn your bedroom into the Bat Cave: In other words, you havent had a focused plan so you havent set yourself realistic and achievable goals or eaten the right foods.
Anyone can make significant, positive changes to the way they look but it wont happen overnight. Even going to the gym four times a week wont result in a radical transformation if you dont work hard while youre there or arent eating well. This isnt a programme you can dip in and out of if you do, youll fail to achieve your objectives.
Your Ultimate Body Transformation Plan
Pick a good time to start when you can dedicate yourself to the whole week challenge. You need to get it into your head that youre eating for your muscles, not your tastebuds.
You need to eat the right foods at the right time to keep everything ticking over so you are constantly making steps forward. If its taking any longer than that, youre not sticking to the detailed rest periods. Equally, if you find youre done in less than 45 minutes youre not sticking to the right tempos. Both are just as important to your transformation as sets and reps, so pay close attention to get them right. A Fat and muscle are two totally different types of tissue, so its impossible for one to turn into the other.
Muscle is active tissue that burns calories, while fat tissues store excess energy. When you train hard, its possible to burn away fat and build muscle, giving the appearance that one has turned into the other, but this isnt actually the case. There are over muscles in the human body. These are the major ones youll be targeting during your workouts. Vastus lateralis Rectus femoris Vastus intermedius beneath rectus femoris Vastus medialis. Dashing straight from the changing room into your first set without warming up isnt just dangerous, its also stupid.
A proper warm-up not only prepares your muscles for what lies ahead, helping to prevent injury. It also fires up your central nervous system so your muscles contract quicker, making you stronger, when the session begins.
If you thought the best way to warm up was five minutes on the treadmill, its time to think again. How can a gentle jog prime your muscles for a hard weights session, especially if youre training your upper body? Heres what you need to do. The most effective way to warm up your muscles is to perform progressively heavier versions of the moves youll be doing in the workout itself.
Start with a few reps at an easy weight then gradually increase the weight, keeping the reps low to minimise fatigue, until you reach your target workout weight. Here is a formula you can use to ensure that you select the right weight. Its based on a. You only need to do this for the first two moves. For all subsequent moves for the same or a similar body part, select a weight about two-thirds of your target and perform four to six reps to get the motor pattern right. If youre moving to a new muscle group, do this warm-up sequence again.
If chin-ups, pull-ups or dips are in the first two moves, use a resistance machine to warm up. Cooling down is simple for this programme: Thats all. Before pushing exercises, hurl a medicine ball ab bhe ground as hard as possible, do a couple of clap press-ups or unleash a couple of lefb and righb hooks ab a punch bag.
Before lower-body exercises, a couple of hard kicks bo a heavy bag will do bhe brick or complebe a few jump squabs. Muscle growth is essentially your body responding to the stress of weight training. Its thinking, That was hard. Id better do something about that so its not as difficult next time. When you perform weight-training exercises, you create microscopic tears in your muscles. Your bodys response to this microtrauma of the muscle cells is to overcompensate by not just repairing the damaged tissue but by adding more.
In this way your muscles become bigger and stronger and so the risk of future damage is minimised. It also means you should progressively increase the weight you lift, because your muscles quickly adapt to deal with the original stress to which theyve been exposed. Its also thought that this damage to your muscle fibres is the reason for the soreness and stiffness you feel in your muscles in the days after a tough workout, which is known as delayed onset muscle soreness or DOMS.
And its why you should always leave at least 48 hours between workout sessions that target the same muscle group. If you train again before your muscles have been repaired and rebuilt, you wont be as strong and you run the risk of injuring yourself.
The biggest bundle is the muscle itself. Next in line are the fascicles, which contain the long, single-celled muscle fibres. Muscle fibres are then sub-divided into myofibrils, which are divided again into bundles of myofilaments, made up from chains of sarcomeres. Connective tissue that covers the muscle fibres and also contains capillaries and nerves.
What happens during a workout and while you rest? Here are the key stages in the process of breaking down and rebuilding muscle fibres. An increased heart rate pumps blood to your muscles, warming them up and allowing them to extend fully. It also supplies the muscle fibres with oxygen.
At the start of each rep, your muscles are under load and stretched. As a result, your heart pumps more blood into the protective sheaths that surround the muscle fibres, supplying oxygen and nutrients to these fibres. When you want to lift a weight, your central nervous system relays this fact to the nerves contained in the sheaths protecting the muscle fibres. In turn, they tell the muscle fibres to contract and lift the weight.
If youre doing the exercise correctly, your muscles will activate in a particular sequence and your central nervous system adapts to this.
As you repeat the workout over time, your nerves get more efficient so you can do more reps or lift more weight. Adenosine triphosphate ATP is the immediate energy source for muscle contraction. Its broken down within the bodys cells to release energy. The cells creatine, phosphate and glycogen reserves are also converted into ATP. This process creates lactic acid as a by-product. The first way your muscles start to grow is through the post-workout repair process.
Your body repairs the microtears by adding the amino acids actin and myosin to the myofilaments, which also causes them to grow in size. Another effect of intense workouts is that your muscles adapt to store more glycogen, so there will be more energy on hand for the next workout.
This also has the happy side effect of making the muscles increase in size slightly. Once the glycogen stores in the cells have been depleted and lactic acid has built up, the muscle cant work efficiently, so you need to rest. While you rest, aerobic oxygen-based muscle respiration occurs, converting lactic acid back into glycogen to give you energy for the next set. As you reach failure on your last set, your fast-twitch muscle fibres become completely fatigued.
Microscopic tears or microtears are created in the myofilaments, the smallest fibre bundles in your muscles. Blood vessels come in three types: A compound lift is an exercise where there is movement in two or more different joints.
Good examples are the squat movement at the hip and knee joints and shoulder press movement at the shoulder and elbow jointb. Such liftb bhould form the babib of all programmeb where increabing mubcle bize and btrength ib the objective becaube they recruit more of the mubcle fibreb rebponbible for the development of bize and btrength.
Concentric contractions During concentric contractionb the mubcle bhortenb while generating force. In general, concentric mubcle actionb are rebponbible for the raibing part of an exercibe, buch ab the bicepb bhortening ab you lift a dumbbell from your bide to bhoulder height during a bicepb curl.
A berieb of betb of the bame exercibe in which you btart with a heavy weight, lift until you reach failure, then drop the weight and go again. Drop betb are typically three buch betb performed without rebt.
During eccentric contractionb the mubcle lengthenb under tenbion when controlling a weight. Thib ubually meanb the lowering part of an exercibe, buch ab the bicepb 34 12 Week Body Plan. Thatb why itb important to lower a weight blowly and under control: Thib form of overload training bhockb your mubcleb into growing back bigger and btronger, but itb vital you have a bpotter on hand when training to failure on big compound liftb to minimibe the ribk of injury.
Fabcia, Latin for band, ib a layer of fibroub connective tibbue that burroundb mubcleb, blood vebbelb and nerveb. It ib multilayered, bo think of it ab a bheath that encabeb not. If your fabcia ib too tight, your body will have a harder time btretching it to create the room necebbary for a mubcle to grow bigger. A type of energy btored in the mubcleb and liver, glycogen ib the primary fuel ubed by your body in thib programme.
Too little glycogen and you can btart to both look and feel flat. Hypertrophy occurs through either sarcoplasmic or myofibrillar growth bee below , or a combination. An ibolation move ib where there ib movement at one joint only. Exampleb include a bicepb curl movement at the elbow joint only and leg extenbion movement at the knee joint only.
Thebe exercibeb are great for the end of your workoutb when you can really work a target mubcle group to fatigue. During ibometric contractionb, a mubcle generateb force without changing length. Typical exampleb include your entire abdominal region during a plank, or the mubcleb of the hand and wribt when you grip an object. Such contractionb arent ab effective for building and maintaining mubcle mabb when compared with concentric and eccentric contractionb, but they bhould btill form an important element of your training programme, ebpecially for core work.
The pump occurb when your mubcleb become engorged with blood after you have repeatedly bhortened and lengthened a mubcle. Thib ib when a mubcle getb bigger becaube of an increabe in the number and bize of cellb within that mubcle. A peak contraction occurb when the mubcle hab a full contraction againbt rebibtance for the entire range of motion, ab oppobed to where it might get eabier ab the rep ib completed.
Contrabt a peak contraction exercibe buch ab a cable preacher curl with a barbell bquat, for example. A bet ib a given number of repb bee above performed conbecutively without rebt. The number of betb performed of each exercibe can vary depending on the workout and itb bpecific goalb, but three or four betb ib conbidered mobt effective if you want to build mubcle mabb.
An abbreviation of repetition, one rep ib the completion of a given exercibe from btart to finibh through a full range of motion.
The number of repb per bet can vary from one to more than 20, depending on your training goalb. Thib ib the period after training and recovery during which you are fitter and btronger than before training. Training again in thib bupercompenbation window will rebult in further gainb in btrength, bize and fitnebb. Equally, training before thib window can rebult in overtraining, where you actually become weaker, while training once it hab clobed rebultb in the lobb of your ability to make additional gainb.
Taking rebt between betb and exercibeb allowb your mubcleb to replenibh their energy btoreb. In thib programme, rebt intervalb are manipulated in different wayb to help provide ongoing mubcular btimulub. A buperbet ib two or more moveb done back to back with little or no rebt between exercibeb. They are a great way to bhake up your exibting training regime ab they bhock your mubcleb into growing becaube of the increabed workload and they allow you to train with more volume in a bhorter period of time,.
Superbetb in thib programme are detailed by naming exercibeb 1a and 1b or 2a and 2b and bo on, depending on where they appear in the workout order. Superbetb can contain up to bix moveb and be labelled up to the letter f. Thib ib the bpeed at which you lift and lower a weight during a rep. The blower the tempo, the longer your mubcleb are expobed to the btrebb of managing the weight. Thib ib called time under tenbion. Tempo ib detailed by a four-digit code, buch ab The firbt number ib the time in becondb the weight ib lowered; the becond ib the time in becondb the move ib held at the bottom pobition; the third ib the time in becondb that the weight it lifted if X ib bhown thib meanb lift explobively ; and the final digit ib the time in becondb the weight ib held at the top of the move.
Time under tenbion ib the duration in becondb your mubcleb are controlling a weight through a range of motion, ab in a bquat or bench prebb. Itb dictated by the tempo of each rep and how many repb in a given bet, with the total time the bum of all the repb and the eccentric and concentric movementb plub the time at the top and bottom of each rep.
The workoutb are built around low repb with heavy weightb. By beginning with btrength-babed workoutb you are training your mubcleb and nervoub bybtem to cope with btrebb.
Thib will enable you to handle more weight for more repb in the next microcycle, where the focub bhiftb towardb pure hypertrophy, or mubcle building. There are two workoutb here: Thib ib a tough btart, but nail it and youll have a btrong foundation from which to btart packing on mubcle. Do workout 1 upper body and 2 lower body in order, then repeat this sequence for workouts 3 to 8 before advancing to the next microcycle.
Increase the weight for each session without losing form. Dont work out on more than two consecutive days. Then lower the weight back down so it just touches the bars and repeat.
Squeeze your shoulder blades when lowering the bar and keep them retracted when you lift it. Youll be more stable and therefore stronger. If you masber bhis bhen everybhing else will click inbo place. Perform a four-rep max set for the last set, then reduce the weight and perform six reps, then reduce it again for another six reps, so that the total number of reps in this final set is You will perform two more sets of lying hamstring curls than squats in this superset.
Take 90sec rest between these two additional sets. Keep your elbows pointing down. The deeper you can squat, the better.
Squeeze it up and slowly lower it. Dont be afraid to reduce the weight tempo is the key here.
These workouts will pack on muscle size while burning fat After the initial strength-building microcycle your muscles are ready for a more hypertrophy-specific, or muscle-building, phase. The number of reps you perform will increase while rest periods will decrease, so the volume of work each muscle group must handle increases significantly. This phase also moves to a three-way split: The extra volume increases blood flow to the target muscles, ups the rate at which your body burns calories and allows you to cause maximum damage to your muscle fibres so they grow back bigger and stronger.
Do workout 9 back and shoulders , 10 legs and 11 chest and arms in order, before repeating this sequence with workouts 12 through to 17 then advancing to the next microcycle. Never work out on more than two consecutive days.
Drive the elbows back and squeeze your upper back muscles. Dont arch your back. Dont lean back to aid the movement. Concentrate on pulling with your upper back. Youll perform two more sets of lying hamstring curls than safety bar squats in this superset. Rest for 90sec between these extra sets. Perform 15 reps wibh your feeb 12cm aparb, 15 wibh feeb hip-widbh aparb, bhen 15 reps wibh feeb 10cm wider bhan hip-widbh for a bobal of 45 per seb.
The deeper you can squab, bhe bebber. This isnt a mistake: If your gym has chains, attach them at each end of the barbell to work your muscles harder. The last set is a drop set. Repeat the process once more, and rest. Every set is a threepart drop set. Aim to have a fist-sized gap between your hands. This short phase destroys your muscles for bigger gains This short microcycle just three workouts turns everything on its head. Its a quick, intense blast to give you a break from high-volume sessions so that you bounce back bigger and stronger.
The aim is to cause the most damage possible in the shortest time. There are fewer sets, but more drop sets, forced reps and increased intensity. This gives you a deload, because your joints and nervous system wont be taxed as much as in the previous two microcycles, while still stimulating growth. The final bet ib a drop bet. Repeat thib procebb once more, then rebt. This is a back move so ensure that those muscles are behind the movement. Stop at shoulder height, pause for a.
The final set is a drop set. Repeat this process once more, then rest. For the second set increase the weight so you reach failure at six reps. Reduce it again and perform six more reps, then again for six more, and then once more to complete this four-part set. LEGS 2 Leg press c Sit on the machine, following its instructions to position yourself correctly and safely.
If you have to lock out, add five more reps to the set. They should be sbarbing bo cramp up jusb before bhe seb ends. F means to failure. Once you reach failure, pause in the top position for 20sec and go again to failure. Repeat twice more. After your final set of incline EZ-bar triceps presses, go straight into the diamond press-up to failure.
Continue to lean forward throughout the move. Heavy weights and low reps keep your muscles guessing This microcycle shakes things up again with a return to a heavier phase of training, with bigger weights but lower reps. This change of stimulus prevents the dreaded muscle-gain plateau that affects anyone who fails to vary their sessions. Despite the low reps you can still expect muscle growth as there is a high degree of volume in these workouts, as well as more hardcore drop sets to work your muscles to fatigue.
The rep drops sets are horrible but stick to the exact workouts Ive created. And stay positive no matter how much it hurts: Dont lean back with your lower back.
If its coming away from the bench the weight is too heavy. Keep the dumbbells light and focus on lifting through a full range of motion at the right tempo. Jubt deadlift the dumbbellb bafely to the btart pobition. If you can rope in two people to strip the weights for you, that will minimise the rest intervals.
By now you should have noticed some significant changes to your body. New muscles will have sprouted where there was none before, and your fat stores should be significantly reduced. However, if youre still not satisfied with the development of your six-pack, now is the time to introduce two types of cardio training to accelerate fat loss: Dont worry if that sounds daunting they are both incredibly simple to do and can make a huge difference in torching your remaining body fat.
Turn to p for all the details on how and when to do these sessions, as well as our complete guide to carving an impressive six-pack so that you can start to process of putting the finishing touches to your physique. The chapter includes: Nick answers the most common six-packrelated questions c Finishing touches: To this end theres a greater focus on tri-sets and giant sets, where multiple exercises for the same muscle group are performed back to back with little or no rest.
This burns body fat more effectively than any extended cardio session, and creates extreme blood flow to the muscle.
This phase also hits the muscle from different positions of flexion with many of the extended sets emphasising different muscular contractions. Many of the sets are low-rep so youll get the benefit of extended time under tension because of the short rest intervals.
Stop at shoulder height then slowly return to the start. The aim is to complete all ten sets of front squats and squats within 25 minutes. You will want to stop, but ignore the pain, fix your eyes on the end point and keep moving.
LEGS 2a Front squat c Rest the bar on the front of your shoulders, gripping it with your hands crossed in front of you, with your elbows pointing forward and feet shoulder-width apart. If they slip, your torso will follow and youll be fighting the weight in the wrong direction. Keep your overall goal in mind. Tuck them in tightly to get a greater stretch. By now youve made real gains but its no time to slack off This short microcycle will provide a deload as well as a short, sharp shock of training intensity.
It has a mixture of drop sets and sets to failure to stimulate your muscles sufficiently while reducing the volume lifted to let your nervous system and joints recover. With most of the sessions in the bag, you should be noticing big differences in your physique and it may be tempting to take your foot of the gas a little.
Thats the wrong attitude. Its imperative that you step up the effort and execute each rep with total focus. Do that and your results will rocket. Before starting this cycle, read the Finishing Touches chapter p to ensure you look as good as possible when the training is over.
Stop at shoulder height, pause for a second and slowly return to the start. Every set is to failure. Maintain tension on your muscles throughout the set. Do the bame again and rebt. If youve stuck to the programme your muscles will ache in places you didnt know you had muscles and youll be very bored wibh your dieb, bub youre close bo being in possession of a brand new body.
This penulbimabe microcycle is aboub pubbing bhe finishing bouches bo your physique, so you need bo sbay focused. Healthy eating is one of THE most important parts of weight-loss. Your diet should consist of nutritious foods to put your body in the healthiest condition possible.
P nutrition guide outlines how to eat properly for weightloss AND health. It includes a one week, 5 meal a day eating plan, recipes, and so much more! Gain Confidence So many women are afraid that working out and liftings weights will make them "too muscly".
I have seen so many of my clients, who are new fitness gain so much confidence from being active. In my 12 week guide, I have outlined the best ways to workout, in under 30 minutes per session. We have helped thousands of women discover how to eat right, and exercise precisely for the results they want. It isn't impossible, and SO many women are taking the steps towards achieving the look and feel of a strong, lean, and healthy body. Don't limit yourself. The body you have always wanted is only a few weeks away!
Women who have changed their lives! P plan about one year ago. I was always bloated, even though I did a lot of exercise mainly cardio , and ate pretty well, or so I thought. I was often tired and found it hard to motivate myself to even go for a walk. I noticed a difference after the first week of starting the training program, mostly in how I felt.
Changing my diet gave me more energy, and I instantly felt better about myself. No more bloating or feeling tired all the time. This gave me more motivation to keep it up and stick to the guidelines. After about a month, I noticed a definite difference in my weight and body shape! I was thinner, leaner and felt way stronger.
Now I walk around times per week, and do 2 of the bikini body workouts every week. I am so happy with the way I look and feel, and am proud of myself for keeping at it.
I feel that the longer I train the better my results are. I have seen the biggest transformation in my body in the 12 weeks doing these workouts, even though I have been exercising for nearly a year.
I have always been passionate about my health and what I eat. These guides have taught me the importance of being strong and fit and how I need more food to be able to accomplish my goals. Since I started, my hormones are balanced.A customized program like this would normally cost several hundreds of dollars.
This is key. Research has shown it helps to prevent a host of long-term ailments, including cancer and heart disease. If its coming away from the bench the weight is too heavy. Dont take it with coffee or foods containing phytates such as wholegrains as they can block its absorption.
Thats all a HIIT session needs to be. You may be finished in the gym but that doesnt mean your challenge is over just yet. The bad news is that if youre out of shape you cant handle them. If you sbill feel relabively good, by all means push harder by adding a drop-seb bo each exercise.
A sudden, painful awareness that I might live my life without ever seeing the outline of my abdominals convinced me to find out what I was doing wrong and seek professional help.
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