performing any of the exercises described in this book or any other exercise programme. particularly if you are pregnant. 0r If you are eidedy or have chronlc or. 60 Days to Fit is a program designed to help you build muscle and gain cycle training curriculum, nutrition plan, and bonus tips to help boost your progress. Follow this program, designed by fitness expert James Grage, and you'll be in great shape in just two short months. /Cardio The Ultimate Agility Boosting Workout . You can also download your 60 Days to Fit Training Log here. PDF icon.
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Men's Fitness 12 Week Body Plan (Mens Health) by Nick caite.info - Free ebook download as PDF File .pdf), Text File .txt) or read book training programme and nutrition plan can lead to a remarkable Nick is the founder of Ultimate. time you open the pages of See You At The Top. The dust jacket is different, and to start with "The End" is certainly d The Art and Craft of Problem Solving. founder of Ultimate. Performance Fitness MEN'S FITNESS Training structure. The training program Mitchell built for Parker ran along these lines.
A As sports supplements are technically classified as food. Jhonny Gomez. A Definitely not. Slowly does it If you are genuinely noticing these changes — and not just desperately craving a bagel — you need to reintroduce carbs slowly. Press it back up to the start. Perform the stated number of reps. This in turn allows you to recover quicker.
You may also want to download the program guide in the link below, for an easy and convenient way to take the program with you! To maximize the number of workouts during the 60 day period, as well as maximize the total number of recovery days, this program is built around a 4-day training split, which includes:.
Workout A: Select a cycle below to view the training split, and select a day in the split to view the exercises:. Browse The Latest Videos Newsletters.
More Advertise with us. Follow Us. Yes equipment. Don't miss Testing Ground: Spartan Race Arnold Classic: It will also show you the best way to use cardio to burn off those final pieces of stubborn body fat around your middle and let your six-pack blossom. In fact. That said. Although this type of training does burn calories. The abs are mainly fast-twitch. Weighted crunches hit the top of the abs. High cortisol levels prompt your body to store energy as abdominal fat and break down muscle for energy too.
These approaches increase your heart rate and your metabolism the rate at which your body burns calories. It also assists with breathing. Men are predisposed to storing body fat around the stomach.
A Heavy compound lifts. A Anatomically speaking. What does this muscle do? Failing to dedicate the same amount of training time to your lower back as you do to you abs will result in an unbalanced core that will at best prevent your abs from developing to their full potential and at worst result in injury. If you have excess body fat. A Every muscle group is predominately made of either fast-twitch or slowtwitch muscle fibres.
You also need to follow a high-protein diet and control your intake of carbohydrates. This workout includes plenty of lower-back moves.
They play a huge role in stabilising your torso and assisting in the transfer of power between your upper and lower body. They allow the hip flexor muscles to dominate the move.
So keep cardio sessions short and intense and get ripped faster. Is it also important to work the muscles in my lower back? A Your lower back muscles are an important but often overlooked part of your core. What moves are best for directly targeting the abs? A Not sit-ups. All these moves are detailed on the following pages. These are the four main muscles in the group:. This deep-lying muscle runs across your torso from side to side, holding your ribs in place and stabilising your pelvic area.
Your internal obliques lie on top of the transversus abdominis. These run upwards from your hip, allowing you to bend and rotate to the sides. The external obliques lie above the internal obliques, running in the opposite direction.
They work alongside others to bend and rotate your torso. This sheet of muscle is separated into segments, giving you the classic six-pack look when it is developed. His genetics were to blame. Even when a lot of his belly fat had been stripped away, his abs hardly stood out because those key muscles lacked any real thickness.
This meant dedicating a lot of workout time to his abs to build them up as much as possible. Many of you will have a headstart genetically, which means that stripping away fat may be enough to get your six-pack on show. If so, the abs moves included in the week programme will be enough to bring them out in great detail.
If you do, here are the three key rules:. Never do abs exercises on consecutive sessions. Always leave at least one workout between core moves. Pick one high-rep move and one lowrep move. This will work the greatest number of muscle fibres in the most efficient and effective way. Do four sets of reps for the low-rep moves and reps for the high-rep moves.
These moves place less resistance on your abs so they can be performed in high-rep sets to work the muscles thoroughly. These moves place greater resistance on your abs so each rep is far harder.
Touch the ground and return to the start position. Repeat with your other leg. Ib creabes an oxygen debb and a build-up of lacbic acid in your muscles. The former does HIIT. High-intensity interval training. Next do 10 x 20 becondb at all-out effort alternated 12 Week Body Plan with 40 becondb at a blow and comfortable pace. Finibh with 5 minuteb at the bame pace ab your firbt 5 minuteb.
Think of bhe difference in physiques bebween a m sprinber and a marabhon runner. Unlike weighb-braining. Similar bo weighb braining. As your body resbores bhis imbalance ib increases your mebabolism. If you love running but hate the rowing machine.
If you do. Also take about 20g of BCAAs to prevent muscle mass loss without raising insulin levels. When you wake up have a strong cup of black coffee to help raise your cortisol levels and provide a hit of caffeine. After a quick warm-up. Each session can last anything from ten to 40 minutes. The longer you go. Never do HIIT before weight training. Gentle cardio training on an empty stomach first thing in the morning can be a great way to chip away at your fat stores. Fasted walking is a controversial topic and not a training method for everyone.
It will make you weaker when you want to be fresh and energised to get the maximum results from your workouts. Joe is naturally skinny and prone to stress but we needed to do this because we were on a tight time frame.
Just make sure you follow these key principles: Pick an exercise you enjoy. The next bit is simple: Quality beats quantity. Learn how manipulating your intake of carbs and water can have a dramatic effect on your final look P With just days to go until the end of the programme.
Discover how to show off your body at its best After 12 weeks. And after 46 tough workouts and three months of sticking to a very specific diet. These final little tips and tricks are there to ensure you look your absolute best when you want to. No other carbs should pass your lips other those than in your post-workout shake. Follow the steps Joe took in the final few days before his cover model shoot to add the finishing touches and show off your bigger. WHY Avoiding carbs will help to lower your muscle glycogen levels so that when you do the depletions workouts.
My basic formula for carb loading is to take your lean bodyweight in kilos and multiply it by four to get your optimal carb-loading dosage. Rules of depletion Before you start carb depletion. In your loading phase. If five to ten days from the end of the programme you already look fantastic. On the final day see step 5. You can then tweak the process to suit you. Joe weighed 75kg. It drew all the excess water out of his skin.
Joe stopped at 6pm the night before his cover shoot. Keep fat intake low. In such a case. The theory behind deliberately draining your muscle cells of glycogen is that when you then load up on carbs your cells supercompensate by sucking in as much glycogen as possible. Too long a depletion can be counterproductive. The length of your carb depletion should be based on how much muscle you have: By this time.
As oatmeal left Joe feeling slightly bloated. WHY They will flood your body with slow-release energy. Pigging out on junk food is going to make you look awesome. Time to load When it comes to carb loading. The cells act like a sponge. WHY You need to get your body used to processing vast amounts of water because the day before you take your final photos you will stop drinking. A warning: Joe received a phone call from Nick telling him to order in a large meat pizza and to eat four slices.
Nick told Joe to visit any fast-food place and get two breakfast burgers. The best way to get rid of hair is to use clippers to trim it right down without irritating your skin. When it comes to the skin itself. At 6am. Hair covers your muscles and can make them look average rather than hard with defined edges. Just snack on them. Moves such as press-ups. Have some quickrelease carb snacks on hand at this point — rice cakes.
You want to get as much blood into your muscles as possible to make them look big and hard. This chapter is all about what you need to eat and — crucially — when. Even if you follow every single workout to the letter. Nothing else. Cook with butter. All fats should come from red meat and oily fish only. If you want to get lean to show off your abs. Portion size is simple: Limit pork to two servings a week. Eat green and cruciferous vegetables — preferably broccoli.
Avoid alcohol. Aim to eat 4g protein per kilo of bodyweight. In addition. Drink 2. One medium-size glass of red wine is allowed on a Saturday night. You can eat two servings of red meat a day but avoid the fattier cuts.
One whey protein shake a day. Our view is that the fat will take care of itself based on the foods you eat for your protein intake. It can be a struggle to eat too much protein. Eat lean. Not only will these derail your muscle-building and fat-loss mission.
When you eat a high-protein diet. You know the answer to this already.
Think of the impact on body composition of b. Eating free-range feels less like a frivolous luxury if you think of it this way: At first it may be strange to eat steak with broccoli first thing. A and K. Or go caveman and think like a hunter-gatherer. And try to enjoy it. You may find it easier to stick to the outer aisles of the supermarket. When looking at something on the shelf. A simple rule of thumb is to eat only food that grew out of the ground or once had a face.
The good news is that weight training and getting leaner and more muscular improves insulin sensitivity. This means that as the 12 weeks of the programme progress. You just need to be lean enough in the first place to deserve those carbs. If this small addition of carbs helps to relieve the symptoms. But manipulating your carb intake is one of the best ways to get bigger and leaner. They cause insulin levels to spike.
You normally sleep well but now your sleep is disturbed. Carb cycling After training hard and following a lowcarb diet for two to six weeks. After adhering to my seven diet rules. Joe is naturally tolerant of carbs. This way you get the muscle-building benefit of high-carb days with the fatloss benefits of lower-carb days. Slowly does it If you are genuinely noticing these changes — and not just desperately craving a bagel — you need to reintroduce carbs slowly.
When the time comes to add them to your diet. You feel sluggish all the time. Individual tolerance At first glance. Joe used Poliquin Quadricarb but any fast-acting carb powder will do. This means carbs should only be introduced when and if your body can handle them properly. A good rule of thumb is if you add g of carbs to your diet. Aggressive tactics If after two weeks of consuming these additional carbs you continue to feel better and are seeing yourself become leaner.
The majoriby of carbs musb come from porridge or sweeb pobaboes. When you add and bhe quicker insulin levels rise.
The higher bhe number. Slow-release carbs. Before you freak out that eating less protein will result in a loss of your new muscles. And talk to your local butcher so you can be kept up-to-date on the best-quality stock he gets in. Before you start the challenge.
Consistently eating good-quality food is far more important in getting a better body than popping a few pills.
When is the best time to take a supplement? And can they let you off a day in the gym? A Yes. When trying to enhance body composition. The following pages detail all the supplements Joe took on his cover model mission. Whether you regularly pack a protein shake in your gym bag or sink an isotonic drink after sport.
Just remember. Eat right. Supplements are your icing on top of the cake when it comes to getting maximal results. And which ones do you need? Our comprehensive guide tells you everything you need to know. Nick answers some of the most common questions about supplements. But if you live somewhere like the bK. A Sadly. Focus on getting good-quality sleep and leave the alarm clock for the morning only.
Trouble is. You get stronger as you recover from exercise. You might have heard about bodybuilders getting up at 3am to neck a quick shake. Anyone who tells you that a magic formula can give you massive biceps and sculpted abs is lying. What a lot of guys do — and this is a mistake I made when. Nick Mitchell answers your most common supplement queries Supplements promise everything from torching your love handles to sculpting your pecs.
If you can afford them and you have your training and diet spoton. Q Should I be waking up in the middle of the night to take certain supplements? A Definitely not. Almost everyone. The science may be baffling.
A If you live on a tropical island with no pollution and naturally grown and reared food then possibly.
I always come from a position that we optimise health first before looking at more esoteric supplements. But first.
I was younger — is have a protein shake waiting for them if they wake up to go to the toilet. Q Can I fail a drugs test after taking supplements? A Maybe. Research has now shown that a seven. Q Are supplements safe to take? A As sports supplements are technically classified as food.
Look for supplements that are ISO certified. We need zinc for hundreds of essential biological functions. Stick to the label guidelines for dosage. Each capsule contains an ideal anabolic muscle-building ratio of the three amino acids. A type of amino acid. A lack of regular. It also increases the concentration of the dipeptide carnosine in the muscle. Nick had Joe take three capsules with water after every work set.
Many people are deficient in magnesium and this cream can help to boost your levels. Omega 3 is mainly found in oily cold-water fish. Zinc WHAT? An essential mineral we can only get through our diet. About 30 minutes before training. Topical magnesium WHAT? A cream applied to the skin to restore optimal magnesium levels.
Nick Mitchell had him take a variety of supplements. Whey is digested quicker than any other type of protein. L-carnitine plays many roles in the body. Research has shown it helps to prevent a host of long-term ailments. Omega 3 WHAT? A form of essential fatty acid. A type of protein derived from dairy products. Magnesium is the fourth-most abundant mineral in the body and involved in essential biochemical reactions.
Carn-Enhanced is a convenient liquid form that also contains vitamins B5 and B12 to increase your fatburning potential and improve energy levels. L-carnitine WHAT? A compound primarily found in red meat. A vitamin made by your body when skin is exposed to sunlight. Here are the all the pills and potions he used over the 12 weeks and how they worked testosterone levels. Choose a form of the supplement that contains compounds that help you to extract vitamin B12 and iron from food.
One tablet after meals. Having high levels of this stress hormone in your system is very damaging and can result in your body storing more fat around your belly. Many studies also suggest that vitamin D may decrease risk for many diseases and conditions. Holy basil WHAT? An aromatic plant grown in the tropics. HCI is a compound that helps your body to break down the food you eat more efficiently and effectively. Available in products such as Holy Basil Supreme.
Two tablets each with breakfast and lunch. BCAAb can albo help to prevent mubcle lobb during periodb of intermittent fabting. HOW Have it in a bhake with water before turning in for the night. Thib makeb it unbuitable for taking immediately after your 12 Week Body Plan workout when you need an inbtant hit but ideal for conbuming before bed. What you conbume after training ib one of the mobt important mealb you eat. In other wordb. HOW Take up to 0.
Thib meanb your mubcleb will receive quality protein while you bleep. Thib hab been proven to aid mubcle building ab it reduceb the amount of mubcle lobb during exercibe and improveb protein bynthebib. HOW A 5g dobe of leucine after training and between mealb can increabe the anabolic — or mubcle-building — effect of food.
Aim for a minimum of 40g of whey protein powder. HOW Your mubcleb are mobt receptive to nutrientb ab boon ab you finibh training.
HOW Take g in your pobt-workout bhake to replenibh lobt btoreb. HOW Phosphatidyl serine can be taken at doses of mg after training or in the evening by those individuals who are prone to high stress or who are experiencing high training levels. This in turn allows you to recover quicker.
HOW Take a single dose of In such situations the stress hormone cortisol. L-carnitine is an amino acid responsible for transporting fatty acids into the mitochondria.
HOW Drink instead of your regular tea or diet soft drink to reap a huge variety of health benefits. You should avoid taking them after 2pm. HOW Take a bpoonful with your mealb. Mobt authoritieb recommend g a day. It hab albo been linked to a number of dibeabeb. Deficiency ib common and linked to lower btrength levelb and increabed body fat.
It hab albo been linked to increabed berotonin levelb.
HOW Take one or two tabletb with each meal. Official government recommendationb are low — aim for 3. Modern humanb. HOW You should aim to take multivitamins at a consistent time of the day. Or you can use a magnesium spray or lotion.
HOW You should stick to the recommended dose of less than mg a day and remember to take it with food — taking magnesium supplements on an empty stomach can lead to diarrhoea and an upset stomach.
For the best benefits. Deficiencies in vitamins can cause mood swings. Take 10g in water on an empty stomach before breakfast to aid in gut healing and function. It makes sense to take them before a meal. HOW You have several options on how you take this. If you skimp on this vital mineral you can experience anxiety.
There is also evidence that a multivitamin can help you recover from a particularly tough workout. Simply note down the weight you used to successfully complete all the sets and reps and the desired tempo. For full details of how to perform each move.
The page number is indicated at the top of each session table. Increasing the weight is a vital element in continuously increasing the size and strength of your muscles.
This book contains a week training regime. Flag for inappropriate content. Related titles. Jump to Page. Search inside document.
Fat attack 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 WEEK 1 WEEK 12 them so my body could burn lard rather than hoard it.
You need to be 28 12 Week Body Plan your own coach and be ab objective and honebt with yourbelf ab pobbible. Thib ib a very tough regime and for you to btick to it and bucceed you mubt be motivated by the right intention. How muscles work What happens during a workout and while you rest? Here are the key stages in the process of breaking down and rebuilding muscle fibres 1 THE WARMOUP An increased heart rate pumps blood to your muscles, warming them up and allowing them to extend fully.
Drop set 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. Eccentric contractions During eccentric contractionb the mubcle lengthenb under tenbion when controlling a weight. It ib multilayered, bo think of it ab a bheath that encabeb not only each mubcle cell but albo each body part and even your entire body.
Glycogen A type of energy btored in the mubcleb and liver, glycogen ib the primary fuel ubed by your body in thib programme. Isolation lift An ibolation move ib where there ib movement at one joint only. Isometric contractions During ibometric contractionb, a mubcle generateb force without changing length. Muscle pump The pump occurb when your mubcleb become engorged with blood after you have repeatedly bhortened and lengthened a mubcle. Typically thib occurb when ubing weight training but bometimeb it can be achieved bimply by flexing your mubcleb repeatedly ab hard ab pobbible.
Myofibrillar growth Thib ib when a mubcle getb bigger becaube of an increabe in the number and bize of cellb within that mubcle. Sets A bet ib a given number of repb bee above performed conbecutively without rebt. Supercompensation An abbreviation of repetition, one rep ib the completion of a given exercibe from btart to finibh through a full range of motion.
Rest interval Superset Reps Taking rebt between betb and exercibeb allowb your mubcleb to replenibh their energy btoreb. Sarcoplasmic growth Thib ib when mubcle bize A buperbet ib two or more moveb done back to back with little or no rebt between exercibeb. Tempo Thib ib the bpeed at which you lift and lower a weight during a rep.
Time under tension 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. These are the four main muscles in the group: Transversus abdominis 1 This deep-lying muscle runs across your torso from side to side, holding your ribs in place and stabilising your pelvic area.
Rectus abdominis 4 This sheet of muscle is separated into segments, giving you the classic six-pack look when it is developed. If you do, here are the three key rules: Hanging leg raise a c Hang from a bar with your body straight. Decline dumbbell crunch a c Lie on a decline bench holding a dumbbell in both hands across your chest.
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