6 WEEKS - Amazon S3 · 2016-11-11 · the world’s leading authority in getting lean FAST!! In...
Transcript of 6 WEEKS - Amazon S3 · 2016-11-11 · the world’s leading authority in getting lean FAST!! In...
6 WEEKS
TO A
COVER MODEL BODY
Possess a Lean Sculpted Body &
Grace Any Magazine Cover
Dave Sheahan
World’s #1 No Holds Barred Elite High Achievement Consultant
Contents
Introduction 1
Section 1 : Mental Training
1 Begin with the End in Mind 7 2 Thin Line between Success & Failure 11 3 See, Feel & Believe 14 4 Plan & Review - There's No Time to Lose 17
Section 2 : Physical Training
1 Are you tough enough? 21 2 Do you understand metabolism? 23 3 The abdominal Myth 25 4 Intensity, Intensity, Intensity 27 5 Push Your Metabolism into Overdrive 29 6 Your 6 Week Bootcamp 31
Section 3 : Nutrition
1 Create that Metabolic Furnace 43 2 #1 Fat Shredding Tactic 46 3 Sabotage - Nutritional Dont's 49 4 More FAT, Less FAT!! 51 5 My Secret Weapon For Lightning Fast Recovery 53 6 Your 6 Week Nutrition Bible 57
Section 4 : Sleep
1 Recover or the Dream is OVER!! 65 2 How to Sleep Like a Baby 67
6 Weeks to a Cover Model Body Toolbox
6 Weeks to a Cover Model Body Training Diary 73
6 Weeks to a Cover Model Body Nutrition Diary 109
Resistance Training Manual 151
Cardiovascular Training Manual 203
Flexibility Manual 211
Introduction
My Story
Dear Reader
Do you remain frustrated? Does that layer of fat remain on your midsection
despite hours of sweat and sacrifice? Are you sick and tired of the effort
involved in preparing, eating and adhering to a clean nutrition programme?
This book is the solution you have been looking for as I feel your pain and
frustration having been there and done that.
Let me introduce you to my life, and how I went from self loathing, low self
esteem and low confidence as a result of my physical appearance to now being
the world’s leading authority in getting lean FAST!! In this book I will reveal
my top strategies for getting lean and sculpted super fast, and how I gained the
knowledge pursuing the much sought after solution to revealing your abs.
In just 6 weeks you will have YOUR perfect body, a cover-model body BUT
only by following my instructions exactly. You may be thinking this is too good
to be true. I am claiming that such results can be achieved in ONLY 6 weeks
when you have spent years fighting what feels like a lost cause. However this is
a battle I personally won and in this introduction, for the first time ever, I will
share my story with you and in doing so illustrate how (1) I can empathise with
your predicament and (2) I have the knowledge to change your life forever.
I stand here today in my Cover Model Body but this was not always the case as
for years I hated myself and my appearance. Between the ages of 4 – 12 I was
about 1 and ½ stone overweight despite being active and consuming what at the
time was understood to be a reasonable nutrition plan (don’t like the word diet
as you will realise!!)
Having been overweight up until around 12 years of age puberty transformed
my shape into the total opposite – a scrawny, skeleton like beanpole. I
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experienced rapid growth and my metabolism speeded up. I cringe when I find
old photos from this time. Despite being so skinny I was still not lean and there
remained a layer of fat where my abs were supposed to be!! I now refer to such
body shapes as “Skinny Fat”. As a teenager I was self-conscious, loathed my
body shape and lacked confidence. My self image was very negative.
As you know, teenage years are tough, especially when the hormones start
raging!! This was a very difficult phase in my life being so self-conscious and
lacking self-esteem. I felt unattractive and believed I was never good enough at
anything and for anyone. Because of my physique sports were challenging and
I lacked any physicality. And why I am telling you this - you may relate to
some or all of my experiences. I want to stress to you the importance of being
in YOUR dream body not someone else’s idea of one. Physical change
transforms lives and i truly believe it is the catalyst for success in all areas of
life and I have witnessed this in both my own life and the lives of thousands of
clients.
Today from an educated standpoint I can look back and pinpoint the key role
nutrition played up to my late teens. Growing up our daily nutrition wasn’t
terrible as we ate plenty of fresh healthy food. However we also regularly ate
high-fat and processed foods, sweets, cakes, ice creams etc as was the common
in most households. I also used to drink a litre of coke everyday – not good!!.
A key problem was that my diet was nutritionally unbalanced and eating large
quantities was a problem.
It was when I was 17 that I found the gym and my life was changed forever. A
friend persisted in hounding and encouraging me to visit the gym. At the time I
just couldn’t see myself ever setting foot in one. I felt so self-conscious, I felt
so skinny, and my impression of the gym was a load of massive ignorant, self
obsessed knuckleheads thinking they were the big man throwing huge weights
around. Looking I now know this was just a get out clause and an excuse. The
real problem was me as I visualised being this scrawny guy being laughed at
with pathetic 1 Kg dumbbells. I was intimidated. I had fear. Eventually I gave
in and decided to give the gym a go. Once I made that move I was hooked and
as they say “the rest is history”.
2 6 Weeks to a Cover Model Body
My training sessions often lasted up to three hours per day consisting of aerobic
classes, circuit training, weight lifting, running, and thousands of sit-ups daily. I
was feeling great, fit and strong but only saw a small visible difference in my
shape and leanness for the dedication I had shown as well as the time and effort
put in. This return frustrated the hell out of me. I, like anyone reading this
book wanted the perfect body, a cover-model body like on Men’s Health. That
was what I had set my sights on. I used to be perplexed looking in the mirror –
where is my 6-pack and my cannonball shoulders? Where is my v-shaped back?
Being fit and strong was only a small consolation. I was in the process of
becoming a trainer. As the teacher I needed to be the role model. I was going
to become the World’s best coach. People needed to look at me, and gasp “Oh
my God! I want to look like that!”.
I cooked my own food. I rarely had junk food. I only drank at weekends. So
what was I doing wrong? This ignited my quest to learn and I was determined to
keep searching until I found a solution. Since 1995 I have invested over 100K
travelling internationally researching, completing courses, hiring mentors and
coaches learning from the best. I believed in the kaisan method – constant and
never ending learning. This huge time and financial investment paid off.
What I learned I tried and tested on myself - my own personal research. I was
the lab rat before others experienced these methods. This was crucial to
satisfying my search to find the fastest strategies to get lean and muscular. I
found that there are 2 crucial factors in achieving fast results :
• stimulation through intensity
• the critical role nutrition plays in recovery
Specific chapters in this book will develop these concepts. The books that
impacted me most at this time were “Body For Life” by Bill Phillips and “High
Intensity Training” by Mike Mentzer. My findings were backed up by the
teachings in these books. Without intensity and without balanced nutrition you
are p**sing against the wind – excuse my French. Once I implemented what I
had learned and began to understand the complexity of the body I realised what
an exact science getting lean and muscular actually was. In the early days I had
been investing a large quantity of time to training but not using effective
training methods applied with intensity. The more I learned the more apparent
it became that when aiming to move from what is considered good shape to a
Introduction 3
Cover Model Body it takes much more precision in both your exercise and
nutrition. You are waging war on your body!!
In 2004 my investment paid off becoming the Irish “Body For Life Challenge”
Champion when I won at 5% bodyfat having gained 26Ibs of muscle and shed
14Ibs of fat in just 12 weeks. That was a huge milestone for me, and in my own
eyes had graduated to becoming a true role model. I have always believed the
teacher must lead the way. I knew how to achieve what people wanted and had
dedicated my life to sharing this knowledge. I was then and remain walking
proof of the power of knowledge once implemented. In order to be the best
teacher you have to experience first. Otherwise how else can you empathise
with your client? That is my belief. It is now 2010 and having continued my
attitude towards learning. My knowledge continues to advance and my clients
get the fastest results using the most effective strategies which only the minority
of coaches are aware of.
Since 2004, I have coached the “Body For Life” winners five years running and
have coached thousands of people in achieving the body of their dreams through
my strategies. I have dedicated my life to learning and sharing my strategies
with my clients. I am now regarded as the Worlds #1 No Holds Barred Elite
High Achievement Consultant. Getting lean is my area of expertise.
I can empathise if you feel like throwing in the towel in your battle to shed that
last layer of fat to uncover those abs that are screaming to be revealed to the
world. Don’t despair. You are holding the solution. However you must be
disciplined and follow the programme exactly. With only 6 weeks there is no
room for error. Focus on the prize. How much is it worth to you? How big is
your Why?
Don’t let this book become a dust collector. Knowledge is not power,
implementation of knowledge is power. My mission is to help you achieve your
own cover-model body. Don’t waste any more time, don’t waste any more
money. What you have in your hands is invaluable and is the result of 16 years
of my life dedicated to sourcing the fastest strategies to uncover the Cover
Model Body. This will be the last book you will ever need to buy. I look
forward to coaching you over the course of this book. I look forward to
reading your success story
4 6 Weeks to a Cover Model Body
SECTION 1
Mental Training
1. Begin With The End In Mind
Have you clarified, written down and visualised exactly where you want to end
up in 6 weeks? You must be very clear and definite about your point B.
However, firstly I want you to focus on your point A - where you stand right
now and why you must move away from it. Your why must be strong to
achieve your goal. I have a few questions for you :
• What area of your life is effected most by your physical shape, causing
you the most pain?
• What is your Why?
• How are your personal relationships effected by your physical shape?
• Are your aspirations and professional life on hold because of your
physical shape?
• How confident do you feel in your current body?
• Will your current shape destroy your dreams forever?
We all have pains in our lives which is why we must take consistent forward
progressive steps towards our goals. My purpose in writing this book is to share
strategies that when implemented and adhered to will reveal your cover model
body in just 6 weeks. What is your self image like? What parts of your body
disgust you? Your self image and mindset are crucial to success in life. Having
read the introduction you know I can empathise with you. I understand your
fear of failure and desperation if you have professional aspirations such as being
a sports star, model, tv presenter, singer etc where your physique plays such a
role in success. Right now identify your pain and your big why and write them
down. Identifying your point A is the critical first step before clarifying your
point B. If you don’t know what you have to move away from then where is the
emotional intensity going to come from?
I am sure some of you are saying quit the mind stuff and move onto the
strategies for getting a Cover Model body in just 6 weeks. Understand this -
unless you train your mind, as regularly as you train your body, success will
never, I repeat NEVER be achieved. What you believe in your mind and how
truly you believe in it will determine whether you will achieve it or not.
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Having clarified your point A you must now determine your goal, your point B.
There are 3 critical guidelines :
• A clearly defined goal
• A measurable goal
• A realistic goal
Statements such as “ I want to have a six pack” or “I want to get in great shape”
are too vague. You must have clarity about your point B and be able to measure
success. What will be your exact body fat %, weight, tape measurements,
clothes size for both upper and lower body, level of energy, daily emotions,
quality of sleep and ultimately what new self-image will you have? Such
measurements create clarity and focus. Turn a goal like “I want to be in great
shape and feel good” into “I want to be 14 stone at 5% bodyfat, 30 inch waist
and only need 6 hours sleep” See how specific that is. Begin with the end in
mind. With this important exercise you now have clarity about where you are
today and what you will become in just 6 weeks. Now visualise it? Have you a
clearer picture now?
I want you to dream big but be realistic. If you are reading this book and you
are male or female, 20 stone and 35% bodyfat you will not get < 10%(male) or
<18%(female) bodyfat in 6 weeks. However you will take a major leap towards
it. If you are already lean, around 15% (male) or 25% (female) then after this 6
week program you will have a “Cover Model Body that will grace any
magazine cover”.
Photos are a powerful tool both for motivation and visualisation. Before
starting the programme take your photos – front, back and side view – in
swimsuit(ladies) or shorts(guys) and stick them where you will regularly see
them. Take photos every week and compare. Photos don’t lie. Also by taking
photos each week it will allow you to become aware of the speed of progress
and whether you need to adjust your training or nutrition programme to
accelerate results. There is no time to lose. Also have a photo representing
your 6 week goal– whether it is a previous picture of yourself or a magazine
photo. Why not create a magazine cover? Keep photos in your diary, on your
fridge, screensaver on computer even in your wallet. Don’t miss any chance to
reinforce and visualise, creating that mental image, and reinforcing your belief
that in 6 weeks it will become your reality.
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Have your weight, bodyfat %(with a skinfold callipers) and tape measurements
taken or do it yourself if able . Take these measurements weekly and review,
gauging if results are on track. It is critical to use such tools to measure
progress. Use the information from these measurements and your training and
nutrition logs to plan the following week.
At this stage you have 2 motivational tools
1. written material i.e. your goal and why and
2. photos to use as motivation.
You will also have physical measurements to analyse and use to review and
plan.
Constantly remind yourself of your why and what pain you are moving away
from. Next you need to identify potential obstacles – both those experienced
daily and those that you can predict in the future during your journey. There
will always be obstacles - fixed, breakable and unexpected. The key is being
aware and prepared. How strong is your burning desire for success? A burning
desire will allow you to smash through obstacles, whether big or small. Your
desire will reflect in your mindset and the emotional intensity regarding your
goal. There is no room for excuses.
Fixed obstacles include working hours, set time commitments, disability etc.
You must work around these. Breakable obstacles such as your social life, level
of motivation, knowledge, cooking experience, reaction of family and friends
can be smashed if you are committed. With regard to unexpected obstacles just
identify potential obstacles and plan. Be prepared for what life has to throw at
you as life is never an easy ride.
In summary
• become focused and clear on what exactly your points A and B are.
• Create emotional intensity towards your goal by identifying what pain
you have to move away from
• Take your “before” photos, and take photos at the end of each week.
Also select or create a point B photo. Expose yourself to these photos
throughout each day.
Begin WithThe End In Mind 9
• Identify all potential obstacles – fixed, breakable and unexpected and get
prepared and plan
10 6 Weeks to a Cover Model Body
2. Thin Line Between Success And Failure
Tell me this :
• Do you aim safe when planning your goals?
• Do you scale back your goals, being influenced by others reactions?
If you do then STOP!! Dream as big as you can. You can achieve anything that
you want to achieve in life. It is YOUR life and YOUR dream so live it!! To
succeed it is imperative that you create a mental environment where success is
the only possible outcome. You must believe to achieve.
There is a very thin line between those who succeed and those who don’t.
Everyone has dreams but only the minority take consistent action, deal with the
blows life gives them and have impenetrable belief that they will succeed. On
the other hand some people hope their dreams are going to just happen if they
wish hard enough. You must take action. Once you take action your level of
belief is the thin line – that is all!! Sadly many who fail are within touching
distance of succeeding when they stop short having lost hope and desire at the
crucial moment. Successful people in all walks of life prove the power of
consistent action and belief and you are no different to them – flesh and bones
but is your mind consumed with desire and belief? Another important
difference within successful circles is that “failures” are welcomed not frowned
upon. “Failures” allow you to learn and once you implement new learnings you
will move on a stronger more powerful individual.
In sport there is a very thin line between all athletes at the highest level. Most
have equal abilities but it is he/she who believes in themselves the most who
will be victorious. The power of mental training is totally underestimated and is
even more critical than your physical training. Without the right mindset you
will never adhere to your training and nutrition programme. You will never
taste success.
Visualization is a powerful tool. A disciplined athlete will visualize themselves
winning or lifting the trophy. Athletes visualise thousands of times before an
event. Incorporate daily visualisation if you want to succeed.
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Inevitably there will be days where training is the last thing you will want to do,
days you feel like breaking your strict nutrition regime, days you just want to
give up on that last repetition when your muscles are burning, or press the stop
button when your lungs feel like exploding during interval training. But this is
where your burning desire is being tested. How much do you really want this ?
“Winners never quit and quitters never win” (Lance Armstrong) Your split
second decisions will play a key role in your success or failure.
For fast physical results you must push your boundaries out and reach way
outside your comfort zone. Realise this – physically you have no limits. It is
only mentally you can have self imposed limits. The human body has the
amazingly ability to adapt to any stress applied. Don’t be one of the majority
always hold back just as it gets tough. Don’t give up just when you are about to
stimulate your body to new growth. Push through your pain thresholds. You
are only 6 weeks from your cover model body.
An important step in goal setting is identifying what has stopped your success in
the past. It may have been ineffective training and nutrition programmes.
However it is likely that there is a more deep rooted reason as well. Identifying
and becoming aware of subconscious reasons for the trend of self sabotage is
critical and without doing so it won’t matter how effective my programme is,
success will remain a dream.
Have you a support network or are you your sole supporter? Have you
experienced progress only to go into reverse because of the reaction of others?
Have you been influenced to eat unhealthy food or to skip exercise? Have you
been told that you are boring now that you are healthy? Take a look at the
people around you? Facts have shown that a person is formed by the company
they keep. If you are keeping company with unhealthy, inactive, lazy, obese
individuals then it will be difficult getting in the best shape of your life. When
you start moving outside their comfort zone they will try to pull you back in. It
is very important to analyse your company and learn from clues in the past.
Make sure to surround yourself with people congruent with your goals.
How is your time management? Has time management been a major obstacle
for you in the past? With this 6-week program, every second counts and you
must identify all potential obstacles. Managing your time efficiently is
12 6 Weeks to a Cover Model Body
important in all areas of life. Everyone has 24 hours each day. Claiming not to
have time to exercise, cook or eat correctly is rubbish. How have you managed
your time in the past?
A negative mindset will guarantee failure. Having a positive mindset is crucial
and you must fill your mind with positive energy. On a daily basis, read, watch,
and listen to personal development and positive energy material. Decide what
motivates and inspires you. Identify those individuals that inspire you.
Incorporate a daily mental training regime such as reading your goals, reading
your why list, visualisation and personal development work. Create a habit, like
brushing your teeth or sleeping. Mental training is a key piece of the jigsaw.
In summary increasing your belief and consistent positive reinforcement are
crucial daily activities. You must believe that success will be the only outcome.
There is a thin line between success and failure, ultimately determined by your
mindset and the level of belief you have in achieving your goal. If you truly
believe in your goal, then it will happen. Make sure you cross the thin line.
Thin Line Between Success and Failure 13
3. See, Feel, and Believe
In the previous chapters you set your goals and identified potential obstacles.
You were also introduced to the importance of daily mental training and how
you must believe what you are going to achieve before it becomes a reality.
This chapter will develop your belief systems. Developing a positive mindset is
critical to your training and nutrition programme. I use this daily mental
training regime myself, and my clients identify it as a key factor in their
success.
Firstly ask yourself these questions:
• can you see yourself with a chiselled 6 pack or if female having a firm,
tight toned mid-section?
• Ladies can you see yourself reversing the effects of childbirth?
• Can you see yourself walking along the beach with your dream body,
feeling a 100% content with your physique, feeling sexy and attractive?
As Napoleon Hill pointed out you must “See, feel, and believe yourself already
in possession of your goal.” To achieve success in anything, you must truly
believe first and foremost in your mind. You must truly believe that you are
going to achieve your cover model body and be able to vividly visualise
yourself already in possession of your goal.
Don’t get frustrated if the picture is unclear initially when visualising. As you
progress through your journey, sticking to the program, the picture will become
clearer, more visual, and more real. Such is the power of visualization and
mental training.
When visualising choose a quiet location. Close your eyes, put on relaxing
music, and bring your point B into the present. See yourself walking around
with your perfect body, your cover-model body. Become aware of the
environment(future) and become aware of everything around you in this perfect
setting. Become aware of your senses. See your perfect life with your perfect
body. Conduct this exercise for a few minutes before slowly opening your eyes.
Every great person uses visualization, every great athlete uses visualization. The
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person whose mind has captured and truly believes in achieving their goal, is
the person who will succeed.
A ‘why list’, another powerful tool for reinforcement, is a list of your why’s as
to why you must achieve your goal. What pain must you move away from?
What creates the burning desire to succeed? Why MUST a cover model body
be the only outcome? Each individual will have their own personal ‘why list’.
List a minimum of 50 (up to 100) personal whys attached to your goal. Make
sure you create some emotional intensity associated with the goal. Project your
mind forward to possessing your cover model body. Look at where you are
now, focus on the pain you currently experience (discussed in chapter 1 ), the
pain that you must move away from and also focus on the life changing effects
that will result from success.
A ‘statement of gratitude’ is a written form of visualisation with gratitude built
into your statement. Write a statement in the present tense detailing the scene –
what you have achieved, how you feel, how you look, what you are doing, what
you are grateful for, the surroundings etc For example “It is 15th August 10am
and I am lying on Santa Monica beach. I can feel the soft sand underneath me.
6 weeks ago I started my cover-model body program. I can hardly believe my
eyes as I look now at my chiselled abs. I am so grateful for the support that I
received from my family, friends, and coaches in achieving this goal. I feel
amazing. I feel so attractive and sexy in my new body. I finally have a positive
self image and high self-esteem. I feel that I have conquered the world, I am so
grateful for what I have achieved.” Can you see how incorporating this into
your daily mental training regime will increase your belief that success will be
the only outcome. Constantly feed your mind with positive words and images.
Another tool I advise you to use is a goal card. Write your exact goal on a card.
“ I am grateful that I have...” Include detail of what you have achieved
including a date. Remember in chapter 1 I spoke about goals being specific,
measurable and realistic. Keep your goal card in your pocket, so that every time
you touch it, you will instantly focus on what is written on the card. Your mind
will flash images onto your mind.
In summary, it is critical to create a mental environment, where success is the
only outcome and you see, feel, and believe that you are already in possession
of your goal. Be diligent with your daily mental training regime.
• Read your goal card daily
See Feel And Believe 15
• Read your why list daily
• Read your statement of gratitude daily
• Visualise at least once a day every day
By incorporating this daily regime your cover model body will be one step
closer. Train your mind twice daily if disciplined enough - first thing in the
morning and last thing at night. I start off my day really positively, and I end my
day really positively and in my sleep dream about my goal being a reality.
Believe in your mind, and make your dreams reality.
16 6 Weeks to a Cover Model Body
4. Plan and Review - There’s 'o
Time to Lose
You must treat the next 6 weeks with massive urgency. Treat it like your life
depends on it (It may do!!). With such a short period of time there is no room
for error or half hearted attempts and hence the need for constant review and
planning sessions. As the saying goes ‘if you fail to plan, you plan to fail’.
Through review you will gain knowledge each hour, day and week about what
is working and what isn’t. This is invaluable information ensuring optimum
progress and your ultimate success.
Your cover-model body will have a profound effect on all areas of your life so
treat it with the urgency it deserves.
Leave no stone unturned in the pursuit of the dream. Review and planning
sessions must become daily habits like brushing your teeth and sleeping. 6
weeks is long enough to achieve that cover-model body. But six weeks is also
short enough to pass by leaving you with regrets. Make the most of every
second, every minute, every hour, every day, every week of the next six weeks.
I would recommend that you keep a number of logs. You should have a log for
training, nutrition, daily emotions, sleep and a general journal. Allocate time
each night to fill your logs and use this information to review and plan the
following day.
I would advise you to review and plan your training sessions both during and
after training sessions. I do both. During the rest periods, I record what I have
done and compare to what I had planned. I then plan my next training session
while the memory of the pain and intensity is still fresh in your mind, I believe
this is the most effective time to plan your next training session.
Your nutrition log should also show a planned versus an actual. Record times,
food sources, quantities, feelings after eating and even what company you had
for each meal. This information will assist you to stay on track. You might
notice a trend that you eat certain foods with certain company. Analyse and
learn.
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Each day analyse your emotions. During the day how did you feel? Did you
feel aggravated, or have a bad temperament today? Did you feel energetic?
Tired/lethargic? Happy? Slim/fat? Apart from other factors nutrition will play
a major role in your daily emotions as what you eat determines the chemical
reactions inside you, your blood sugar levels and ultimately how you feel. If
training well, and eating well, you will feel amazing, positive and calm. You
should be a joy to be around. The control you have over your nutrition and
training regime should be reflected in your temperament also. You will notice
the knock on effect in the other areas of your life as your cover model body is
being revealed.
I would also advise you to log your sleeping patterns. You will learn more
about the importance of sleep in section 4 but let me say this – it is a very
crucial part of the whole jigsaw. Your quality of sleep determines your speed of
recovery . Each day ask yourself
Did I wake up fresh before the alarm or did I hit the snooze button a few times?
Did I fall asleep easily or was I twisting and turning for hours?
Did I sleep through the night, or wake up several times? If so, why ?
Did I feel fresh and energetic all day or lethargic with a major mid afternoon
slump?
Answers to such questions will reveal truths about your nutrition and your
training. Even with quality training and nutrition, poor sleeping patterns will
lead to minimal results.
Each night plan the following day based on the information in your logbooks.
Identify potential obstacles and commitments you must keep. Treat each day
like a jigsaw and fit in all the pieces. Every piece is important.
Once again, it is only 6 weeks to a cover-model body –but every second must
count. Leave no stone unturned, have no regrets and be clear that daily
planning and review sessions will be critical to uncovering those abs.
18 6 Weeks to a Cover Model Body
SECTION 2
Physical Training
1. Are You Tough Enough?
You may already be in good shape, training consistently, eating healthily having
made many sacrifices in your pursuit of a “Cover Model Body”. However
despite your sterling efforts, that lean sculpted body still eludes you, and you
feel frustrated at the return from your efforts. Am I right? Others may aspire to
look like you but you have not reached “YOUR” goal yet, have you? What
matters is your self image and goals not others opinions. My question to you is
how much do you really want this? How intense is your burning desire to
succeed? Is becoming lean and sculpted the most important goal in your life? I
promise you that achieving “your” perfect body will be the catalyst for success
in all areas of your life. Your self image impacts everything.
Are you tough enough? You will need to be. You are about to take on your
body in the battle of all battles. Let me explain.
I am sure it baffles you that all your effort has not paying off. If you are
already in reasonable shape your body does not need to lose more fat or to gain
muscle mass as you are no longer carrying weight that may lead to health
conditions. At this stage getting leaner is about vanity, right? Your body
doesn’t need to lose more fat to be healthier, it doesn’t need to pack on more
muscle to be healthier. You want to look better. You want higher self esteem
and a better self image. You want a body that will turn heads, and be the envy
of others. You may need to achieve your cover model body to conquer your
professional aspirations and dreams.
Now it will be a battle between you and your body. Despite hours of sweat and
pain in the gym, sacrificing your favourite foods, limiting your social life and
remaining focused on getting lean as your #1 priority you are still losing the
battle. To achieve your goal you need to be tough enough as reaching your
point B will take much more focused intensity and sacrifice with a smarter more
effective regime.
You must be ready to make all necessary sacrifices. There is no room for error.
An individual that is obese will see results with the slightest changes in their
lifestyle. You on the other hand need perfection. You can’t afford any slipups.
You can’t give anything <100% intensity in training sessions. You can’t
experience even temporary moments of mental weakness. The good news is
21
that you are only 6 weeks from your target. Once you hit the mark it will be
yours for life whereas others have months if not years of sacrifice ahead of them
in pursuit of their goal – assuming that they stick consistently to an effective
plan!! –. You already have the lifestyle you just need the strategies for this final
journey. Your heart and soul needs to go into the next 6 weeks. You need to
grit your teeth and push your pain barrier through the roof. Do you want to be
in the best shape of your life or not? It is your choice.
You must remain laser focused and mentally strong as emphasised in section 1.
I can’t emphasise enough the importance of mental training being a core part of
your day, every single day. It will determine your success. You will need to
smash through obstacles and challenges, with no room for excuses. You will
need to become immune to pain, immune to temptation, immune to the opinions
of others. This is your body, your life. You will also be unexpectedly required
to readjust your plan in an instant if called upon. You will need to call upon
that extra 10% you have been unconsciously holding in reserve all this time. I
am giving you the tools you just need to apply them.
With my programme you will stimulate your body like never before. You need
to show determination and desire like never before. Make sure you adhere to
your nutrition programme. You will witness results that will shock you. My
strategies will turn you into a metabolic furnace, stripping fat at a rate you
won’t believe, sculpting and toning muscle to create a rock hard body. We only
have 6 weeks but long enough.
The only question that remains is - are you tough enough? Are you ready for
this? Do you have a burning desire to succeed? At all costs? Are you prepared
to make any sacrifice that is required? And do you believe in your heart that
success is going to be the only outcome? If you answer yes you are the right
person for this book.
Get ready to uncover your cover model body over the next 6 weeks – excited?
22 6 Weeks to a Cover Model Body
2.Do you understand Metabolism?
Do you understand what your metabolism is? Your Metabolism is the rate at
which you burn calories. Therefore controlling your metabolism is crucial to
achieving your cover-model body. Your metabolic rate will have a key role in
determining the speed at which you strip fat. The good news is that with the 6
weeks to a cover model body programme we will be creating a metabolic
furnace.
Quite simply, the higher you elevate your metabolism, the more calories you
will burn and the faster your results will be. Focus on your metabolism not the
typical measurements people focus on such as calories-burned according to the
machine, distance covered, duration as these figures will mean nothing if
intensity was not applied and/or your body was not fed a balanced nutrition
programme for ensuring fast recovery. You need to focus on your intensity and
it’s effect on your metabolism not what a calibrated machine tells you!
Do you know what your basal metabolic rate is? It is the amount of calories
that you burn at rest. Your basal metabolic rate is effected by a number of
factors :
• Your levels of activity : more activity = more calories burned at rest
• Your level of fitness : fitter body = more calories burned at rest
• Your muscle mass : more muscle mass = more calories burned at rest
• Your age : each year from 25(on average) your metabolism slows
This is why the fitter, leaner and more sculpted you are the more difficult, if not
impossible, it is to increase your bodyfat levels once you maintain a healthy
active lifestyle. Within 6 weeks on my programme you will be burning
hundreds more calories per day even while sitting down.
If we focus on the exercise effect on your metabolism there are 2 types of
exercise that elevate your metabolism
• Cardiovascular training – burn calories from impact on heart and lungs
• Resistance training – body must repair muscle fiber damage and also
maintain itself
23
Intensity is the key to getting the highest metabolic effect from both. Intensity
will be covered in more depth in a later chapter.
Intense cardiovascular exercise elevates your metabolism for a number of hours
after exercise. The metabolic effect is dramatically higher with intense cardio
versus low to medium intensity steady state cardio. Also intense exercise will
positively impact your basal metabolic rate while steady state exercise won’t.
The reasons will be explained in the next chapter but I must stress that intensity
is the key to physical change.
By incorporating resistance training, you will be burning calories 24/7, even
when asleep. The more lean muscle you have, the more calories you burn. It is
critical to incorporate resistance training if you want to be lean and sculpted but
high intensity must be applied to each set for maximum results. Otherwise
results will be minimal.
Your nutrition programme also impacts your metabolism. Each time you eat
your digestive system has to kick in and go to work burning calories in the
process. A diagram illustrating this will be explained in section 3.
So remember the more you elevate your metabolism through exercise, the
higher your basal metabolic rate will be, and also the higher your metabolic rate
will remain throughout the day burning huge amounts of calories.
24 6 Weeks to a Cover Model Body
3. The Abdominal Myth
In 1995, when I started training I was spending up to 3 hours in the gym
pursuing my cover model body. I was doing thousands of sit-ups daily. I
couldn’t do enough of them. I was working my abs from all different angles,
hitting the lower and upper abdominals as well as the obliques. If I wanted to
reveal my abs that is what I had to do right? The rest of my time in the gym
was spent doing aerobic classes, circuit training, running, rowing and resistance
training on a daily basis. I was also adhering to a strict nutrition plan.
You would have expected that I would have had a killer midsection, with
chiselled abs right? Wrong. I didn’t and I was no closer to having them than I
had been months previously. Even after such intense abdominal sessions!!!
Doing thousands of crunches was meant to be the solution or so I saw on
infomercials, magazines, books, internet and even the courses I was doing at the
start of my career.
This regime was not only a waste of time but disastrous physically. My
abdominal wall had grown and therefore pushed out. When I would look
sideways in the mirror, my abdominals were actually ahead of my chest – meant
to be other way around!! Also because of the layer of abdominal fat that hadn’t
shifted I now looked fatter – how soul destroying do you think that was?
Having dedicated the majority of my life to find answers and solutions here is
the truth - believe it or not, you actually have a 6-pack, everyone has unless
they are totally inactive since birth. You don’t need to complete even 1
abdominal crunch to reveal them. Abdominal exercises will not shift the layer
of abdominal fat.
Before explaining the how I want to clarify something. You are actually
working your abdominals daily and don’t even realise it. Every time you sit up
straight at your desk or while you are driving. Every time you stand back up
off the toilet or the couch or step out of a car. Each time you exercise whether
running up a hill or using the rower or throwing a punch at the bag. Every time
you lift something off the ground or reach up for something. So many
movements in our daily lives recruit the abdominals as you must contract them
in order to protect your spinal column. The abdominals work in combination
25
with the erector spinae (lower back) muscle to protect your spinal column. This
area is what is referred to as the core area. Are you aware that the Squat is the
single most effective abdominal exercise you can do, recruiting more abdominal
fibres than any other exercise? Think about the work your core does during this
exercise. Any exercise where you must support yourself, holding a stable
position protects the spine working your abdominals.
The ab solution as I will call it is a billion dollar industry. Each year we are
bombarded with adverts and commercials featuring the latest ab roller, ab diets
and vibration belts. People are buying into the false hope that it can be this
easy. Manufacturers are not going to tell you the truth, they have too much to
lose. All of these “ ab solutions” are a complete waste of time, energy and
money. As stressed in the previous chapter your focus needs to be on your
metabolism.
Raising your metabolism through intense training is what will melt that layer of
fat over your abdominals not crunches or gimmicks. Also monitoring your
calorie intake and in particular the type of calories you eat plays a major role as
you will learn in section 3. For years now, I rarely, if ever, do abs. When I was
in the best shape of my life, winning the ‘Body For Life’ competition in 2004,
with chiselled abs and only 5% bodyfat, I rarely included abs in my gruelling
regime.
Don’t get me wrong – there is a certain benefit to abdominal work but this must
never be at the sacrifice of time spent on cardio and resistance training.
Remember stimulating exercise and sticking to your nutrition plan are the keys
to elevating your metabolism and peeling away that layer of abdominal fat.
So quit wasting time on your abdominals. Start focusing on metabolism
boosting cardio and resistance training. In the next chapter I will explain why
intensity has been the missing link in your efforts.
26 6 Weeks to a Cover Model Body
4. Intensity. Intensity. Intensity
Throughout this book so far I have mentioned Intensity quite often and stressed
how it is the key factor in effective exercise. The equation I use is
Exercise Stimulation through High Intensity Exercise
+
'utrient Balanced, portion Controlled 'utrition
=
Incredible Results
You could spend(and may already) two hours per day, six days per week in the
gym for the next twenty years and experience minimal results. This will be
particularly true if you are already in great shape and just looking to lose a few
more % bodyfat to uncover those abs.
You may have reached a plateau where further fat loss has proved challenging.
However you need to lose that remaining layer of fat, and get a super lean and
sculpted body for YOU. Your self image and career may depends on it. To
lose those final few percent bodyfat you must push your body like never before.
If you have been focusing on quantity then that has been a big mistake because
it is quality not quantity that yields results. If you believe that you have been
exercising intensively then your workouts have not been intense or effective
enough.
I want to make sure you understand how ineffective low to medium intensity
long duration exercise is. Your body is an amazing machine and is designed to
adapt to whatever it is exposed to. When you exercise at low to medium
intensity your body is able to cope as there is no new challenge not previously
met. That is why many recreational endurance athletes are never lean and may
even be overweight. Whereas when you push your body to it’s limits it must
and will adapt and strengthen ready for the next challenge. Assuming you then
27
follow a strict balanced nutrition plan your body will renew itself stronger, fitter
and leaner. Also there is no limit to progress so you must ensure that you
progress each and every workout. Does that make sense now?
Steady state exercise conducted over a long period of time actually promotes fat
storage. Not only does your fat burning gene and hormones switch off but from
25 years on your metabolism actually slows down annually and without
boosting your metabolism through intense exercise your calorie surplus
increases resulting in increases in bodyfat levels. Have you noticed that many
gym goers or road walkers actually get fatter over time not slimmer? You may
have even noticed this trend in your own body.
So the key to getting lean is stimulation through intensity applied to an effective
training programme and then adhering to a strict balanced nutrition plan. If you
get fitter your metabolism will increase. If you add lean muscle your
metabolism will increase. You need to push far beyond your normal pain
threshold. Whatever you feel your limit has been, believe me you can go
beyond that. Your lack of results prove this to me. You should finish your
workout knowing that you could not have given another ounce of effort. You
maxed out.
During my victorous ‘Body For Life’ training regime I used to be on my knees
gasping for air after just a 15-minute interval session. The high intensity phases
in this workout only amounted to 5 minutes in total but each interval was given
100%. I was annihilating my body, which resulted in the stimulation required
to drive my metabolism through the roof. During resistance training I was often
screaming as my pain threshold was tested. My regime involved reaching
failure followed by 3 assisted repetitions, followed by 3 eccentric repetitions
and then supersetted with another exercise consisting of the same crushing
intensity. I was pushing way beyond failure and the more levels of intensity the
more muscle fibre damage.
So focus on intensity, intensity, intensity. Intensity creates the stimulation
required for fast results. As I have explained your body will not progress, unless
it has to. With a strict balanced nutrition programme your body will recover
stronger , fitter and leaner after each session. Make sure you aim to progress
each and every training session. No 2 workouts should ever be the same. The
human body has no limits.
28 6 Weeks to a Cover Model Body
5. Push Your Metabolism
Into Overdrive
By now you will understand that it is a myth that aerobic training is the best
strategy to get lean and is a waste of time. Anaerobic training is the fastest and
most effective way to get lean and sculpted. Anaerobic Training includes short
intense bouts of exercise in both resistance and cardiovascular training. Forget
heart training zones and focus on intensity. The #1 exercise for stripping fat is
resistance training.
Do you think all of these Hollywood stars, international popstars, athletes and
models have achieved their physiques from cardio? Do you think Jennifer
Aniston got her famous arms from cardio? Impossible. Resistance training has
featured prominently in their training regimes.
Why is resistance training so important - the more lean muscle you have the
higher your basal metabolic rate and your metabolic rate throughout the day.
And ladies this does not have to mean big bulky muscles just lean muscle. By
lifting weights your basal metabolic rate elevates, thus you are burning more
calories at rest. With Resistance training calorie burning will take place 24/7 as
your body is in a constant state of repair. With resistance training you even
burn calories while you sleep!! Now isn’t that good news?
By sticking to this programme your metabolism will be dramatically faster in
just 6 weeks. However so many people regularly follow resistance training
programmes , but the intensity is lacking. As the previous chapter said
“Intensity, intensity, intensity”. You must annihilate your body while resistance
training leaving no possibility of even half a repetition more. Each set needs to
reach failure and ideally beyond, no sub-maximum sets, except for your warm
up sets.
You will be using a Peripheral Heart Action style workout for your resistance
training programme. Peripheral Heart Action involves completing a series of
compound exercises alternating between upper and lower body exercises. This
strategy elevates your metabolism to a high level as your body must transport
29
blood to the muscles being used. This method of resistance training is very
intense and also pushes the heart and lungs thus increasing the metabolic effect.
For cardio your programme involves interval training and high intensity mini
circuits. Once again I repeat do not waste your time with steady cardio.
Intervals will result in your metabolism elevating for hours afterwards and is the
fastest fat of stripping fat. Remember if you force your body out of it’s comfort
zone it adapts so you have the ability to create new limits each and every
training session.
When you are doing your cardiovascular training make sure that each high
intensity interval is to your limit as with each set of the resistance training.
Each workout includes a limited number of opportunities for stimulating your
metabolism so no half measures. 90% effort will not result in required
stimulation. The high intensity parts of each workout are short so keep focused.
For the purpose of repetition if you want to achieve a lean sculpted body your
body must be pushed to its absolute limit. Ask yourself after your workout –
could I have given another ounce of energy to that workout? Could I have
lasted a few more seconds on the sprint? Could I have completed another
repetition under control? If your answers are no then that’s a job well done and
you are a step closer to your cover model body.
30 6 Weeks to a Cover Model Body
6. Your 6-week Bootcamp
Now we have covered all of the theory it is time to get down to business and
kick your ass into shape. I have extensively covered the theory behind effective
training and the stressed the importance of having a mental training programme.
It is now time to implement all of these strategies and create your 6 weeks to a
cover model body programme. The 6 Weeks to a Cover Model Body
Programme will get results like you won’t believe.
First before we get into the actual program, I must emphasize, the importance of
measuring, tracking and analysing your progress. You must have a record of
your statistics today and also the final measurements you have set as your
target. Chart your progress by taking your measurements weekly to ensure that
you are moving at the required pace to achieve your goal. Your progress chart
will allow you to review and analyse progress and tweak your programme
where necessary. Remember your progress will be a direct result of your
training and nutrition. There is no time to lose so make every second count. See
sample progress chart below.
Date Time Weight
Bodyfat
% Chest Waist Arms Legs
31
I must stress that it is more important to track your bodyfat % rather than your
weight. Your weight is too dependent on many factors outside your control. It
will only be your weight at that precise moment and 1 hour later it is likely to
be different. As I have often said – if I put you into a room for 24 hours and
took your weight every hour it would be different every hour yet you would not
be progressing or disimproving physically. I often ban the scales with clients.
Use your weight as a guide but don’t be too dependent on it.
Bodyfat measures the % of fat on your body. Once taken correctly this is a very
accurate measurement. Also it is fat you want not weight, so focus on fat levels
and let your weight take care of itself. The best method of measuring bodyfat is
using a skinfold callipers. Either get a professional at your gym to take it or you
can purchase a callipers yourself and learn how to use it. The most important
thing is that the same person takes it each time for consistency. Take
measurements at :
• Vertical measurement at midway point at front of upper arm (bicep)
• Vertical measurement at midway point at back of upper arm (tricep)
• Diagonal measurement at shoulder blade
• Diagonal measurement at hip bone
Take each of these measurements on the RHS of your body.
Also take your tape measurements in the following areas :
• Circumference around mid chest and upper back
• Circumference around bellybutton line
• Midway point of upper arm
• Midway point of upper thigh
You can also take measurements in other areas such as neck, calves and hipsif
you wish.
32 6 Weeks to a Cover Model Body
This will be a 6 days per week 1 training session per day programme. On
Monday, Wednesday and Friday, you will do cardiovascular training. On
Tuesdays, Thursdays, Saturdays it will be resistance training. Make sure you
make every day count!!
For maximum results I want you to train first thing in the morning without
exception. Be willing to make whatever sacrifices you must – it will only be for
6 weeks. Training first thing in the morning is the most effective time to train
as you elevate your metabolism from the start of the day and will maintain this
high metabolism throughout the day once you adhere to your nutrition
programme. This strategy is highly effective and will achieve faster results.
I want you to take one day off training each week. This is very important as
you will need to recharge both mentally and physically. Remember we will be
aiming for perfection which will require laser focus and working at high
intensity every training session. Strict adherence to the guidelines during this 6
weeks will be crucial to your success so this day off each week will allow you
to take rest and recovery. Put all your mental and physical energy into the other
6 days and enjoy your day off. It will be deserved and appreciated.
Your programme involves completing an intense training session each day. On
occasions when you may wish to do extra training sessions (just in case!!!) ,in
addition to your 6 day programme, adhere to the following guidelines:
Resistance training days : 15 minutes interval session on a mode of exercise of
your choice. Do not do any more than this. Too much cardiovascular training
on a resistance training day is counterproductive to muscle repair but an intense
interval session will not effect it and will be productive.
On the cardiovascular days complete 30 to 60 minutes of steady state
cardiovascular at about 75 % of your personal maximum heart rate. Notice I
said “personal maximum heart rate” not “maximum heart rate”. There is a big
difference between the 2. Maximum heart rate is 220 minus your age and you
then get a percentage of this. This method is not accurate and does not take
fitness levels into account. By focusing on your personal maximum heart rate it
takes into account your own individual fitness levels. To work out your
personal maximum heart rate test yourself by going to your very limit while
wearing a heart rate monitor. This must be your very limit so ideally have
training partner encouraging and pushing you to give as much as you can. A
simple test would be to choose a mode of exercise and then increase the
Your 6 Week Bootcamp 33
workload in 2 minute intervals until you have to stop. Take your heart rate at
the end and that is your personal maximum heart rate. Complete this test from
time to time as your fitness level will be improving and therefore your personal
maximum heart rate will be decreasing once you are sticking to the programme
guidelines. You will also notice that your resting heart rate will also decrease as
your fitness levels increase. If you think I am contradicting myself by
recommending steady state cardio after my rant about it in previous chapters
remember that I am recommending it as extra training not as your core
programme. Completing too many high intensity workouts will be
counterproductive while every bit of activity counts. My point is that in order
to achieve the fastest results focusing on steady state cardiovascular will not
work. In this recommendation it just serves the purpose of extra calorie
burning. I must stress, don’t do these extra cardio sessions just to get more
quantity info. I need you 100% focused on the 6 training sessions on the
programme and focused on giving me 100% in every single session. Keep
focused on the quality vs quantity rule. It is crucial that you give 100% to the 6
scheduled training sessions. Don’t decrease the quality by doing extra sessions
if you feel this may lead to you just going through the motions.
Your Resistance Training Programme
Complete your resistance training programme on Tuesday, Thursday and
Saturday. This programme involves completing a 10 exercise resistance
training circuit using the peripheral heart action strategy by alternating between
upper and lower body compound exercises.
Commence with a warm up set at 50% of the intended hard set weight for each
of the first 3 compound exercises you have chosen. The smaller muscles will
also be warmed up when warming up the larger muscles such as the chest, back
and legs.
Complete 10 repetitions on each exercise reaching the point of failure, and
beyond if you have a training partner. However although we are aiming for 10
repetitions, there will be times when you might reach failure at 8, 9, 12 or 15
repetitions. Reaching failure is the objective. Use the repetitions achieved in
each set to plan the weight for the following set. Use 10 repetitions as your
guideline. The time under tension(TUT) is 4,0,1,1 - 4 seconds on the eccentric
phase, no pause, 1 second on concentric, 1 second pause and repeat. On the
34 6 Weeks to a Cover Model Body
eccentric phase count as follows : one one – thousand, two one-thousand, three
one-thousand, four one-thousand and in doing so you will count a real 4
seconds. When people count 1,2,3, 4 it usually lasts only 2 seconds. The
eccentric phase is the most important phase of a resistance exercise as it is the
phase that creates the most muscle fibre damage. Adhering to the TUT is
critical for achieving maximum results.
Maintaining correct technique and completing full range of movement for each
and every repetition is crucial. Never sacrifice technique or you will be wasting
your time. Take the pain focus on your goal and get the results. You will
notice that the majority of gym goers have horrendous technique. Do not copy.
Read my material and watch videos to learn proper technique.
If training alone reaching the point of failure will mean going to the point where
you can’t physically complete another repetition without sacrificing correct
technique and TUT. For the 6 weeks I would strongly advise you to buddy up
or hire a personal trainer(worth the investment). If you have a training partner
complete the following on each set : once point of failure has been reached
complete three forced repetitions under control(little assistance from training
partner) and then complete three eccentric reps if you can withstand the pain.
This amount of overload will accelerate your progress. When I won the Body
for Life Competition 2004, this is the strategy I used for each set before
immediately supersetting with a second exercise for the same muscle group.
The pain was immense, but worth it as I achieved outstanding results in a short
period of time. I can empathize with the pain you are about to go through but
remember the reward - 6 weeks to a Cover Model Body.
Have a stopwatch with you during your workout as it is important to stick to the
programme precisely. If you have a training partner they can keep track.
Sticking to the recovery periods is important as recovery periods that are too
long or too short will effect speed of results. Take a 30-second recovery period
between exercises and take a 120-second recovery between circuits. No more
and no less. By having the shorter rest periods between sets, as well as the
intensity, and reaching failure around the 10 repetition mark, your body will
experience a larger release of growth hormones which plays a major role in
building lean muscle and also accelerates fat burning. Complete 3 rounds of the
10 exercise circuit, and your total workout time should be in and around 50
minutes. If you having a training partner and apply the overload techniquesI
which I have outlined above your workout time will be a few minutes longer.
Your 6 Week Bootcamp 35
To achieve maximum stimulation you must change the exercises every training
session. When you start a new programme your progress curve will always start
out steep and then with each training session there will be progress but less.
Normally I recommend to clients to follow a progressive overload programme
for 3 weeks maximum( 6-9 sessions) as after this time progress will be minimal
and may even plateau. This is when people must change their programme.
However as we are looking for maximum results in only 6 weeks we want to
keep that progress curve at its steepest throughout so we want to shock the body
continuously. Hence why we will change the programme in every training
session. When you repeat an exercise as you will do a number of times during
the 6 weeks make sure to apply the principle of progressive overload. Use your
training logbook to check what weight and repetitions you completed in the
previous workout and apply progressive overload in planning the next time you
will do that exercise.
Use the table on the next page to plan your training programmes. This table
outlines your options for each exercise of the 10 station resistance training
circuit. As previously mentioned we will be utilising the Peripheral Heart
Action workout style so exercise 1 will be lower body, exercise 2 will be upper
body, and they will keep alternating for the 10 exercises. To design your
workout choose one exercise from each list of exercises # 1 to 10. An example
workout would be
Exercise # 1 : back squat
Exercise # 2 : press-ups
Exercise # 3 : alternating barbell step ups
Exercise # 4 : wide barbell chin ups
Exercise # 5 : Romanian deadlift
Exercise # 6 : Alternating Incline DB Press + Twist
Exercise # 7 : 1 Legged Barbell Step Ups
Exercise # 8 : Single Arm DB Row
Exercise # 9 : Seated Leg Curl
Exercise # 10 : Lying DB Ext/Curl/Press
36 6 Weeks to a Cover Model Body
Then for each resistance training day pick a different option for exercises # 1 –
10 and follow same methodology for each subsequent workout. There are
detailed illustrations and explanations of many of these exercises at the back of
this book.
Ex # 1 Back Squat Front BB Squats Box Squat
(Front/Back)
Ex # 2 Flat Benchpress Incline Benchpress Press Ups
Ex # 3 Alt BB Lunges Alternating BB Walking BB Lunges
Step Ups
Ex # 4 Wide Grip Chin Ups* Reverse Grip Horizontal Chin Ups
Chin Ups*
Ex # 5 Bent Leg Deadlift Romanian Deadlift Deadlift From Ground
Ex # 6
Incline DB Press &
Twist Flat DB Press
Alt Flat/Inc DB Press
& Twist
& Twist & Twist
Ex # 7 1 Legged BB Squats 1 Legged BB
(bench) Step Ups
Ex # 8 Reverse Grip BB Row Wide Grip BB Row Single Arm DB Row
Ex # 9 Lying Leg Curl Seated Leg Curl Romanian Deadlift**
Ex # 10 EZ Curl/Press/Ext Lying DB Ext/Curl/Press
*can use assisted chin up machine or a bench
** if not chosen as exercise # 5
Your 6 Week Bootcamp 37
Cardiovascular Training
Your Cardiovascular training will be on Monday, Wednesday and Friday. Your
programme involves completing an Interval Training Session and following it
with a Boxing/Kickboxing circuit.
So the first phase of your workout is completing an interval training session
which is a cardiovascular training session with short bouts of high intensity.
We have stressed intensity at length in previous chapters. Pick from only the
following options(unless an injury/disability prevents you) :
• treadmill set on a maximum hill
• rower
• stair climber
• outdoor hill sprints.
Choose a different option in each training session for the purpose of maximum
stimulation. Also make sure to implement progressive overload each time you
repeat a mode of exercise. It is important that you use the correct technique
when using the rower. You will find a detailed explanation of how to use a
rower correctly with proper technique at the back of the book.
Start with an initial 3 minute warm up at a medium phase and once completed
start your workout. Complete ten intervals consisting of 60 seconds at a
medium pace, followed by 30-second high intensity. For example, if you chose
the treadmill you might do 60 seconds at 3.5 mph + 15% incline and then 30
seconds at 5.5mph + 15% incline. All speeds/workloads must be relative to
your own fitness level so don’t compare to anyone else. The total time for this
phase of the training session is 18 minutes, including the 3 minute warm-up.
After a short recovery period move onto the second phase of the workout which
is a boxing/kickboxing circuit. You will need a full length punchbag or boxing
mitts (held by a training partner) whether at home or in the gym. You also need
a skipping rope and a medicine ball. This workout will consist of 4 minute
circuits. Each minute must be completed with high intensity where you push
yourself to your limit. Complete 2 minutes on the punchbag - one minute
punching followed by one minute kicking. Vary your punches alternating
arms, combinations and areas of the bag you are hitting. If you have a training
38 6 Weeks to a Cover Model Body
partner alternate sessions between using the punchbag and the mitts. Follow
this immediately with 60 seconds, at maximum intensity skipping or stationary
sprints or squat jumps and finally 60 seconds of medicine ball throws(against a
wall or to a partner). Take 30-second rest between each circuit and complete 7
circuits. Workout Time = 31 minutes. You can find illustrations and
explanations for using the punchbag and mitts at the back of the book as well as
for skipping and squat jumps.
It is important that you keep a training diary. There are record sheets for your 6
week programme included at the back of this book. Proper planning and review
will prove invaluable. Remember if you fail to plan you plan to fail.
Once again (should have sunk in by now!) results through resistance and
cardiovascular sessions will depend on the intensity applied. I am providing the
structure but without intensity and progressive overload applied it is just another
programme not the lightening fast fat stripper it will be if implemented
correctly.
'OTE :
When you are training it is also important to focus on your flexibility. Through
training your muscles will get tight so it is important to keep them loose with
daily stretching. Stretching immediately after a cardiovascular workout is the
most effective time to stretch. Your muscles are warmed up from the
circulation during the workout and more elastic as a result. However do not
stretch immediately after resistance training. Resistance training creates micro
tears in the muscle fibers and if you stretch immediately this will cause further
tears which will be counterproductive. Therefore the optimal time to stretch
following resistance training is 4 hours after when the repairing process has
started. You can find detailed illustrations and explanations of stretches for all
muscles of the body at the back of the book.
Your 6 Week Bootcamp 39
SECTION 3
Nutrition
1. Sabotage - 'utritional Don’ts
In this introductory chapter to Section 3 I will be outlining my top 12
Nutritional Don’ts. Each don’t will be developed throughout this section.
Don’t #1 : Don’t skip breakfast. Breakfast is the most crucial meal of the day
because you are “break-ing the -fast”. Therefore your breakfast will provide the
metabolic boost and energy to kickstart your day. Eating raises your
metabolism as the body has to work to burn the fuel and then provide energy
through the various nutrients when broken down. Learn more in chapter 2.
Don’t #2: Don’t eat infrequently. Many people eat the typical three square
meals a day or even less creating the problem of having massive gaps between
meals which has a negative effect on metabolic rate. Some people even have 8
hour gaps between their lunch and their dinner. By eating infrequently, you are
guaranteed that your metabolism will be slow, resulting in low calorie burning
and slower results. Learn more in chapter 2.
Don’t #3. Don’t eat less than 5 portions of fruit, vegetables and salad per
day. Don’t undervalue the importance of fruits and vegetables – they must be
the foundation of your daily nutrition programme for achieving maximum
results. They provide Vitamins, minerals and anti- oxidants. High levels of
antioxidants protect the body, sustain high levels of energy, accelerate recovery
and as a consequence results and there are many more benefits. Learn more in
chapter 3 and 5.
Don’t #4. Don’t avoid fat. Actually eat as much fat as you can – the good
type that is! All fats are not equal. There are good fats and bad fats. Avoid
saturated and trans fats, but eat frequent servings of foods containing good fats
i.e omega 3,6 and 9. Learn more in chapter 4.
Don’t #5. Don’t get lured into the low fat marketing trap. The last few
decades has witnessed a boom in low fat marketing and products. While some
products are okay the majority of these products are actually worse than their
originals. Learning how to read nutritional labels on products is important.
When fat is excluded from a product’s ingredients, what do you think replaces
it? Learn more in Chapter 4.
43
Don’t #6. Don’t eat carbohydrates on their own. Always consume a portion
of carbohydrates and protein at every meal. Carbohydrate sources contain
varying degrees of sugar which has the effect of elevating blood sugar and
insulin levels. When a high sugar carbohydrate source is chosen your insulin
level will elevate substantially, then drop dramatically and then your body
craves more high sugar carbohydrates in order to return to neutral. However this
usually results in a vicious circle if high sugar carbohydrates are chosen. Not
only will this effect your energy levels but it will also lead to fat storage. Learn
more in Chapter 3.
Don’t #7. Don’t consume less than two litres of water every day. Our bodies
are made up of 70% water and consuming a minimum of 2 litres a day is a
critical part of your nutritional plan. Water has an effect on all of the functions
and systems of the body. Make sure you remain hydrated throughout each day.
Water also detoxifies the body flushing out the waste products and toxins. High
intakes of water each day will also increase your fat burning ability.
Don’t #8. Don’t eat red meat. Limit your protein sources to white
meat(chicken & turkey), fish, nuts, beans and other vegetarian sources. Red
meat contains a high % of saturated fat whether you purchase super lean fillet
steak or not. So when you are focused on getting lean red meat is a no go.
Don’t #9. Don’t eat within four hours of bed. If you want to increase your
bodyfat percentage fast, eating before bed, is the most effective strategy you can
use. Your body won’t have the required time to break down this late night meal
and burn as fuel before sleep. Excess carbohydrate after temporarily storing in
your liver, will convert to fat within a few days as your lifestyle will not require
calling on reserves unless an elite endurance athlete. So don’t eat within four
hours of bed thus allowing your body the time to break down the food which
will take longer in this less active phase of your day.
Don’t #10. Don’t eat cheat foods more than once a week In all of my
products and coaching I always advocate the use of a cheat day. It is important
to incorporate a mental and physical break from a strict nutrition plan. For 1
day per week eat with freedom. In previous programmes I have advocated
eating whatever one wants on the cheat day. However for this 6 weeks I would
advise you to select a cheat meal not a cheat day. Decide something you really
enjoy having – could be a pizza, takeaway, icecream, cake or could be going for
a few drinks.
44 6 Weeks to a Cover Model Body
Don’t #11. Don’t eat processed food which are full of sugar, salt and
preservatives. The modern lifestyle is all about convenience. Unfortunately
this has resulted in people eating more and more processed foods. Fresh food
has been replaced by boxes and cans. Once a product is inside a can, bottle,
container or a box it contains preservatives, high quantities of sugar, salt and
chemicals and additives. Sometimes products contain ingredients which we
have never heard of and can’t even pronounce. Keep your food as clean and
fresh as you can. Try to eat fresh organic food where possible - fruits,
vegetables, salads, berries, nuts, seeds, fresh fish, clean white meat, and so on. I
would advise you to avoid all processed food for this 6 week programme. You
want to flush out toxins and any water retention not add to it.
Tip #12. Don’t drink alcohol. I can hear you screaming NO!! I will remind
you that you only have 6 weeks to achieve your perfect body. Be willing to do
whatever it takes. Don’t drink alcohol for 6 weeks. Alcohol is the # 1 sabotage
to results especially when your target is stripping fat from around the mid-
section.
Alcohol is not a nutritional source and thus contains empty calories which are
converted to fat calories. Alcohol increases your blood sugar level, resulting in
food cravings, hence why we have the urge to eat during and after alcohol.
Hangovers continue your craving for the wrong kind of food. The overall effect
of alcohol is detrimental to results. The quality of your sleep is also adversely
effected as you are unable to reach the rapid eye movement phase of sleep
which is critical to rest and recuperation. Making this sacrifice for your 6-week
challenge will be more than worth it.
Sabotage – Nutritional Don’ts 45
2. Create That Metabolic Furnace
Our objective with this program is to elevate your metabolism as high as
possible, creating a metabolic furnace and burning enormous quantities of
calories throughout each day, week and month. Achieving a fast metabolism
will create the lean sculpted body you strive to achieve. In the last section I
explained how exercise plays a critical role in creating a fast metabolism.
Nutrition also plays a key role in this process.
In the previous chapter I outlined 12 nutritional Dont’s. People skipping
breakfast and consuming infrequent meals is commonplace and results in
lowering your metabolism and achieving poor results.
Let me explain the importance of breakfast. By breakfast I mean your first meal
of the day. In this programme breakfast will be 1 hour after exercise which
must be your first action each day. Each time you eat elevates your metabolism
so each morning you will experience a double raise with your first meal
following the exercise effect. You will be breaking the fast, which is where the
word “break-fast” originally came from. While asleep, your metabolism is
slow. You will continue burning a low level of calories based on your basal
metabolic rate(rate at rest). Without a kickstart your metabolism will stay low
for the day thus slowing your progress dramatically.
I like to compare this scenario to a fire. When lighting a fire, you always have
it blazing with loads of fuel to giving off heat. Once the flames decrease you
add more fuel until flaming again. This process continues, until you let it die
out late at night. Your body requires the same fueling. Breakfast and exercise
kickstarts your metabolism first thing in the morning. In order to maintain high
levels of energy and a high metabolic level small balanced meals need to be
eaten frequently throughout the day so that the body can burn fuel (calories) and
give off energy. You need to eat frequent meals every three hours. For
example if you eat your first meal at 7am then your next meal should be at
10am, then 1pm, then 4pm and finally at 7pm. Once you have finished your last
meal, which should be 4 hours before bed, your metabolism will gradually slow
down until you go to sleep. Can you see the similarity with the fire?
46
See the graphs below which illustrate the difference in the metabolic effect of
having breakfast(series 2) following exercise first thing in the morning and
having regular balanced meals every 3 hours versus skipping both exercise and
breakfast(series 1), having a quick bite at 10am, lunch at 1pm and dinner at
7pm. Also when someone eats infrequently they tend to eat very large
quantities when they do eat which further slows your metabolism. As you can
see from the graph below once you have benefited from the early morning
kickstart small frequent balanced meals play a vital role in maintaining an
elevated metabolism and thus burning a high level of calories daily.
While frequent meals are important so too is ensuring that they are nutritionally
balanced meals. Always have a portion of carbohydrates and protein with each
meal and have vegetables and/or salad with as many of the meals as possible. A
portion would be as follows :
Imagine a plate for a minute. This is how it should look
• ¼ of the plate should contain carbohydrate
• ¼ protein
• and ½ vegetables and salad.
Creating That Metabolic Furnace 47
Would this be a little different to how people normally portion control their
meals? Most people eat a huge excess of carbohydrates with each meal,
occasional protein and limited amounts of vegetables and salad. This is what
leads to sluggishness and increasing fat levels. Remember excess carbohydrates
store as fat and too much carbohydrates lead to erratic blood sugar levels.
Many people don’t eat enough protein which besides muscle repair plays an
important role in slowing the release of the sugars from carbohydrates. There is
ongoing debate about how much protein one should eat. There is no need for
massive amounts of protein but you do need regular servings throughout the
day. When you eat carbohydrates, the body breaks them down into glucose to
be used for energy. All carbohydrates contain either slow or fast releasing
sugars which effects your energy levels. Let’s compare having a banana versus
a bowl of porridge. Both are healthy food sources. However the banana
contains high levels of natural sugar resulting in an energy surge followed by a
plunge, whereas porridge contains low levels of sugar thus releasing energy
slowly. This is why you feel hungry soon after a banana and not for a few hours
after porridge. Ever notice that? This is why it is so important to eat protein
with each meal and to eat many fibre containing foods as both the protein and
the fibre slow the sugar release from the carbohydrates.
So in order to burn as many calories as possible each day never skip breakfast
and eat frequent nutritionally balanced meals.
48 6 Weeks to a Cover Model Body
3. The #1 Fat Shredding Tactic
As I have explained the sole role of carbohydrates is for energy Carbohydrates
enable you to function throughout the day, maintain high energy levels,
complete exercise sessions, maintain concentration and also effect your focus
and memory. However excess carbohydrate intake leads to fat storage and
erratic energy levels as explained in previous chapter. In recent times obesity
has risen dramatically to a level where 2 to 3 adults out of every 4 are obese,
and 1 out of every 4 children is obese. The rate will vary between countries but
this would be a general average.
Throughout the last 2 decades you will have witnessed ongoing publicity in the
media regarding low-carbohydrate diets. However many of these diets are
dangerous and should never be followed. Let me explain the theory behind
these diets. When you eliminate carbohydrates completely the body is being
deprived of it’s normal energy source. When this happens the body must look
elsewhere for a source of energy. Ideally the energy should come from fat.
However in many of these diets the body actually eats itself for energy -
decreasing your muscle mass and bone density. Why? Have you heard of fight
or flight? In these situations the body is fighting and protecting itself from
what it decides to be starvation. Your body fights by storing the fat and using
everything else for fuel. Hence why most of the weight loss on these diets is
actually muscle and bone as well as water being cleared out from many years of
water retention. From your body’s perspective allowing your fat to be used as
fuel during what it sees as starvation would be suicide and hence the self
preservation trigger. On many of these diets people drop incredible weight fast
but often only a small proportion of this weight loss is actually fat. Once the
dieter is done they are left with a slower metabolism than when they started due
to decreased lean muscle and the fact that the digestive system was made nearly
redundant.
However it is possible to achieve accelerated results through a low carbohydrate
nutrition plan one it is carefully structured and followed for only a short period
of time. A low carbohydrate diet for a short period of time can be safe and very
effective but only if designed correctly. You will be following a safe and
effective low carbohydrate nutrition plan as our goal is short term but also long
49
term as I promised you earlier in the book that maintenance will be easy which
it will be once you follow an effective plan. Cutting carbohydrates, if done
correctly, is the fastest fat stripping strategy you can use. A safe and effective
plan will lead to incredible results in a very short space of time. Our objective
is to strip fat fast but importantly to maintain our muscle mass which has such
an important metabolic effect. When cutting carbohydrates, you must have a
really high intake of vitamins and minerals which you will find in fruits,
vegetables, salad, and berries. Vitamins and Minerals protect against the free
radical damage created and to also provide energy. This is important protection
to your immune system and body when cutting carbohydrates. You must also
make sure to eat regular servings of protein. The quality of the food you eat
must also be high. It is important to be aware that cutting carbohydrates may
lower your energy, enthusiasm, motivation and focus during the 6 weeks. This
is another reason why your mindset will be so important as outlined in section
1.
My carbohydrate-cutting strategy is safe and effective especially as there is a
phased in approach. My strategy involves a gradual phasing out of
carbohydrates over the 6 weeks, allowing your body to adapt so no sudden
cutting of carbohydrates and the negative effects that follow. However only
follow this strategy for this 6 week programme. I have outlined your specific 6
week carbohydrate-cutting programme in chapter 6 which also lists your options
for each food source.
50 6 Weeks to a Cover Model Body
4. More Fat, Less Fat
It is a common misconception that one should avoid all fat containing foods by
assuming that if you eat any fatty foods you will get fat. However this is partly
a huge myth about fat which is compounded by the low fat food industry.
Ironically following such advice is counterproductive to your goal of getting
lean. I am here to tell you that you should be eating as much fat as you can or
your results will be limited. The more fat you eat the more fat you will burn –
shocked??
Let me explain. Not all fats are equal. There are actually two types of fat -
good fat and bad fat. Bad fats are are saturated and trans fats and are found in
all confectionary, fried foods, takeaways and red meat. Good fats are found in
oily fish, nuts and avocados and are classified as Essential Fatty Acids(EFAs) or
omega 3, 6 and 9. Your nutrition plan should have a high-essential fat content .
The benefits are many:
• Improved memory, focus and concentration
• Bone health
• Improved general health, bodily functions and eye health
• Improved hair and skin health
• And importantly increased fat burning
Yes that is true the more EFAs you eat the more you increase your fat burning
ability. By not eating high quantities of EFAs your fat burning gene and
hormones are switched off. So even by eating a clean diet your fat burning will
be very limited unless it contains large quantities of foods such as oily fish,
salmon, trout and mackerel, and any form of nuts and also avocados. If you
don’t like these foods then an EFA supplement is a necessity. Personally I eat
large quantities of EFA containing foods and also take an EFA supplement.
The more EFAs you eat the leaner you will be.
Another important benefit is keeping your joints oiled. Intense exercise will put
huge pressure on your joints over a prolonged time period so you must keep
them healthy and lubricated. Neglect will lead to injuries and bone problems.
51
Start increasing your intake of essential fatty acid containing foods and start
witnessing the fat flying off.
52 6 Weeks to a Cover Model Body
5. My Secret Weapon For
Lightning Fast Recovery
I will start this chapter with a question :
From what you have learned so far what is the key food source for recovery?
Answer : Vitamins and Minerals
I have explained in depth about how a lean sculpted body results from the
combination of muscle stimulation through intensity and recovery through
nutritionally balanced meals.
The second part of the equation is critical as without the right nutrients results
will be minimal. The most important nutrient source for recovery is not protein
(while still important) but vitamins and minerals. Vitamins and Minerals are
found in fruits, berries, vegetables and salad and are the foundation of good
nutrition. A low intake will limit results whereas a high intake will accelerate
results. The antioxidants found in these foods combat free radicals created from
many sources including oxidative stress from exercise.
Most people don’t eat enough of these food sources for a few reasons :
• Time – to buy, peel, cook, eat
• Cost – for the required quantity and especially if organic
• Taste – everyone likes some sources and dislike others. Some have never
eaten any vegetables claiming they hate the taste
Seven years ago, I came across a solution, called “Juice Plus”. Juice Plus is a
product that contains the equivalent of 7 pounds of raw fruit, vegetables and
berries. Juice Plus contains 26 different sources of fruits, vegetables and
berries. Juice Plus is my solution. It is my insurance policy. Everyone has a
gap in their nutrition whether you eat loads of fruits and vegetables or none at
all. Noone can eat huge varied quantities each day. There are so many sources.
That is why it is a solution as everyone has a nutritional gap whether it is
narrow or wide. In addition to eating large quantities of antioxidant rich foods
53
on a daily basis Juice Plus is my way of guaranteeing a high level of
antioxidants in my bloodstream each day.
My juiceplus experience began in april 2004 when I made the decision to add it
to my personal nutrition and supplement programme. I made that decision
based on the mind blowing research available and the fact that the company
was committed to ongoing research each year. Juice Plus is backed by
scientific research, and importantly independent research from top universities
around the world. Universities such as Sydney, UCLA, King’s College, Tokyo,
Graz, are among many top universities around the world which have finished
and published research studies. The calibre of the health professionals and
athletes taking and recommending this product also impressed me.
At the time I regarded my lifestyle as near flawless. I rarely drank alcohol
(maybe 1 or 2 times per year). I never smoked. Never took drugs. I exercised
at least once a day 6 days per week. I was in good shape having won my
category in the Body For Life Competition and I was in overall good health. I
ate a healthy balanced diet and got in about 5 portions of fruit and vegetables
daily although I mainly did so knowing I should as opposed to wanting to.
What were my expectations with juiceplus? Very little as I had low
expectations of feeling any different from taking this product but I had belief
54 6 Weeks to a Cover Model Body
that the product contained what it claimed and would benefit my health
without necessarily being consciously aware of it.
However much to my surprise about a month after I started regularly taking
Juice Plus I was feeling more alive each morning. I was waking up fresher and
usually before the alarm (at that time I needed 8 hours sleep). I felt more alert
and focused. I felt a little more energy. Prior to taking Juice Plus I had the
impression I was superman but obviously I wasn’t quite there yet. One day a
client of mine asked me if I was using any special cream as she had noticed that
my skin was much clearer and I had a better overall colour. As I live in Ireland
it definitely wasn’t the sun and Juice Plus was the only change I had made in
my lifestyle.
Over 7 years on and I have incredible energy. I only need 5-6 hours sleep a
night and get up at 5am every morning. Having an international business and a
family I need high energy levels and alertness all day. My mind is always very
focused and alert. I have not had a cold or any illness in the last 7 years since
adding Juice Plus when previously I was regularly sick and relied on medication
for a quick fix. I have taken no medication in 7 years and have not needed to
visit my doctor. My nails and hair grow like crazy(they are just made of cells so
the better nourished you are the quicker they will grow). My nails are also
rock hard. My skin is in good condition and I have a healthy colour and glow
(as someone told me once!!).
The paragraph above is all regarding health and appearance but what about
performance and recovery? This is where my passion for the product has
really materialised. The difference in my performance and recovery has been
incredible. I ran the New York Marathon a few month after starting Juice Plus
and I ran the Paris Marathon 2 years after starting Juice Plus. In the Paris
Marathon I knocked an incredible 36 minutes off my time and that was with
less training. Why? Because after each training session my body was getting
good nutrition but also 7Ibs of raw fruit and vegetables with Juice Plus which
was dramatically shortening my recovery time allowing me to progress faster
each training session. Since 2004 my results are super charged compared to 7
years ago and in this time I have trained for bodybuilding, marathons or
triathlons.
My Secret Weapon For Lightning Fast Recovery 55
I also use Juice Plus Complete which is a wholefood balanced meal
replacement which as my post training shake has been incredible. So no
matter what your desired result, being able to have a guarantee of such a high
quantity and quality of antioxidants will substantially speed your results.
Over the last few years I have recommended Juice Plus to hundreds of clients
and associates and their results are my own personal research and proof as to
how good this product is.
You can access more information on the product, research studies and also the
health professionals and athletes who take and recommend the product by
visiting my site http://bit.ly/myfruitvegsolution
I cannot recommend it highly enough.
56 6 Weeks to a Cover Model Body
6. Your 6-week 'utrition Bible
Now that you know the nutritional strategies for achieving your Cover Model
Body let’s design your nutrition programme. This chapter will be your 6 weeks
nutrition bible.
See below lists of foods for each food source that you can choose from.
Protein Carbohydrates essential Fats Vegetables and Salad
Chicken wheetabix Salmon Lettuce
Turkey branflakes Trout Tomatoes
Cod porridge mackeral Cucumber
Haddock muesli Peanuts Onions
Whiting wholemeal bread hazelnuts Beetroot
Plaice spelt bread cashew nuts Peppers
Tuna rye bread brazil nuts Spinach
Salmon oat cakes Walnuts pickles/gerkin
Trout rice cakes almonds Peas
Mackerel bananas avocados Carrots
Peanuts apples pine nuts Broccoli
Hazelnuts oranges sesame seeds Cauliflower
cashew nuts pineapples Pumpkin seeds green beans
brazil nuts grapes Kale
Walnuts grapefruit Cabbage
Almonds melon
Avocados pears
vegetarian sausages peaches
vegetarian mince raisins
vegetarian burgers Berries(various)
Chickpeas brown rice
kidney beans basmati rice
aduki beans couscous
Butterbeans wholemeal pasta
Lentils Wholemeal spelt pasta
soya products sweet potatoes
Eggs sweetcorn
*any type of fruit or vegetable not on list above is allowed
57
The list of carbohydrate options includes only slow-release carbohydrates
(except fruit) as during the 6 weeks we must minimise any insulin spikes and
want to maintain stable blood sugar levels throughout. The protein choices
allow for whether you are a meat eater, vegetarian or vegan. It is important to
include as much EFA containing foods as you can to accelerate your fat
burning. While it is vital that you eat high quantities of vitamin and mineral
containing foods remember to limit your fruit and berry intake as they are fast
releasing carbohydrate sources. Focus more on keeping a high intake of
vegetables and salad.
In summary here are the rules for your nutrition plan :
• Have breakfast first thing in the morning 1 hour after training session
• Eat small balanced meals every 3 hours
• Don’t eat within 4 hours of bed
• Have 1 portion of carbohydrate and 1 portion of protein with each meal
where outlined
• Your portion guidelines are as follows : ¼ plate carbohydrates, ¼ plate
protein and ½ plate vegetables and salad(except where carbohydrates are
excluded)
• Drink minimum 2 litres of water each day
• Eat as much EFA containing food sources as you can
• Eat large and frequent quantities of vegetables and salad each day. Only
eat fruit and berries if you choose as a carbohydrate source for that meal
where carbohydrates are allowed on the plan.
When designing your nutrition programme it is also important to factor in the
following :
• Waking time
• Bedtime
• Training time
• Hours of work
• Breaks allowed
• When you need to prepare meals and when you can cook at home
• When you must eat out whether for business or pleasure
58 6 Weeks to a Cover Model Body
So for each meal select a carbohydrate source from the list (except where
carbohydrates excluded). Then select a protein source and include portions of
EFAs and Vitamins and Mineral Sources daily.
Make sure you vary your choices for each food source. This will be important
to avoid boredom as your body needs nutritional stimulation from having to
break down different food sources just as your body needs new stimulation from
different exercises. Also every food source has different nutrients so variety is
important so that you get as much variety as possible in all nutrient types.
Taking the time to plan and review each day will be very important. Make sure
you keep a food diary. It is important that you plan each day in advance and
prepare meals/snacks where necessary. Each night you should fill in what you
actually ate compared to what you had planned. This way you will be able to
identify trends and identify where you may need to tweak your plan. Life will
inevitably get in the way sometimes.
See a sample diary entry of planned v actual on the next page . Use this as a
guideline for planning your daily nutrition plan. Also at the back of the book
you can find your 42 day nutrition diary. Make sure to use this each day as
review and planning are key to success.
Your 6 – Week Nutrition Bible 59
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
7am C porridge bowl
7.10am C porridge bowl
P seeds spoon
P Seeds spoon
V/M
V/M
EFA seeds spoon
EFA Seeds spoon
W glass 1
W Glass 1
Meal 2
Meal 2
10am C oatcakes 2
10.25am C Apple 1
P PN Butter 2 spoons
P Nuts 5
V/M
V/M
EFA PN Butter 2 spoons
EFA Nuts 5
W glass 1
W None
Meal 3
Meal 3
1pm C couscous 1/4 plate
1.30pm C rye bread 2
P avocado/tuna
P tuna 1 tin
V/M mixed salad
V/M various salad
EFA avocado 1
EFA none
W glass 2
W glass 1
Meal 4
Meal 4
4pm C banana 1
4.05pm C grapes 10
P hazelnuts 15
P hazelnuts 10
V/M
V/M carrot 1
EFA nuts 15
EFA hazelnuts 10
W glass 1
W glass 2
Meal 5
Meal 5
7pm C
7.30pm C
P salmon
P salmon
V/M peas, carrots
V/M peas, carrots
EFA salmon
EFA salmon
W glass 2
W glass 1
60 6 Weeks to a Cover Model Body
I will now elaborate on your carbohydrate cutting program mentioned in
Chapter 3. The plan below is for this 6 week period only in order to accelerate
results. It is not a lifestyle plan. What is important is that you follow the
programme exactly for maximum results. If you are familiar with carbohydrate
cutting and feel mentally strong enough, then I would advise you to follow the
last 2 weeks of the plan throughout the 6 weeks. Remember when you start
cutting back the carbohydrates, you may have less energy, less concentration
and focus and less motivated and positive.
See diagram below :
meal 1 meal 2 meal 3 meal 4 meal 5
Week1 yes yes yes yes No Carb
yes yes yes yes Yes Protein
Week2 yes yes yes yes No Carb
yes yes yes yes Yes Protein
Week3 yes yes yes no No Carb
yes yes yes yes Yes Protein
Week 4 yes yes yes no No Carb
yes yes yes yes Yes Protein
Week 5 yes no no no No Carb
yes yes yes yes Yes Protein
week 6 yes no no no No Carb
yes yes yes yes Yes Protein
For weeks 1 & 2, eat a portion of carbohydrates with each meal up to and
including your mid-afternoon meal. That means no carbohydrates in your
evening meal. You will just have protein, vegetables and salad sources.
For weeks 3&4 don’t have any carbohydrates after lunch time. Include
carbohydrates first thing in the morning with your breakfast, mid-morning and
lunch. Don’t have any carbohydrates for mid evening and dinner. Just have
proteins, vegetables and salad sources.
For the last two weeks, weeks 5&6, don’t have any carbohydrates except with
your first meal. It is very important that when you reach weeks 5&6 that your
carbohydrate choice will sustain energy for a number of hours. I would
recommend porridge as your first meal.
This is a gradual phased in approach to carbohydrate cutting and is highly
effective and safe by allowing your body to adapt.
Your 6 – Week Nutrition Bible 61
Remember the important equation for results :
Exercise Stimulation through High Intensity Exercise
+
'utrient Balanced, portion Controlled 'utrition
=
Incredible Results
You have now been educated in nutritional strategies and the importance of
each nutrient. You have been given a structured nutrition plan and sample
recipes(see back of book). Your carbohydrate-cutting program has been
outlined. Now piece the information together and create your individualized
program based on your own lifestyle and needs. I have even included a
nutrition diary at the back of the book. What matters now is the most important
factor – follow the programme exactly. It works! Your Cover Model Body
Awaits.
62 6 Weeks to a Cover Model Body
SECTION 4
Sleep
1. Recover Or the Dream Is Over
In the previous three sections you have learned about the importance of daily
mental training, physical training and also the key role a balanced nutrition
programme plays in recovery. However these are only 3 of the 4 necessary
pieces of the jigsaw in achieving your Cover Model Body. Most people are
unaware of the importance of the 4th piece which is quality sleep.
Your sleeping hours are the most crucial hours of your day in achieving your
desired results. If you don’t achieve high-quality and the required quantity of
sleep, your recovery will be slow which will effect your results. Mental training
creates that positive mental environment where you believe you are going to
achieve. Physical training breaks down the muscle fibers, and nutrition feeds the
body with key nutrients to recover. Sleep allows your body the chance to
recover and use nutrients to recover and repair those microfiber tears.
Sleep is the only time of the day that you are totally inactive, the only time your
body is totally at rest and recuperating. However just getting sleep is not
enough. Your sleep must be of sufficient quality. Too much focus is placed on
the quantity of sleep when it is the quality that matters most. Throughout this
book you have read about the importance of quality over quantity in all aspects.
I believe that too much sleep is actually worse for you than too little. I have
found personally and with clients that getting 6 hours of quality sleep is
adequate. I believe people are getting too much sleep and this has adverse
effects. In the next chapter, I will reveal my key strategies for achieving high-
quality sleep. Most people sleep anywhere from 8 to 12 hours per night, yet
remain tired and lethargic throughout the day. What this highlights is that these
people are getting low-quality sleep. So, if you are one of those people who
always feels tired despite getting 8 to 12 hour sleep you must address the quality
of your sleep.
It is a myth that you can catch up on your sleep. This is impossible and when it
is gone it is gone. Everyone has a sleeping rhythm known as circadian rhythm.
I will explain this more in the next chapter but erratic and irregular quantities of
sleep added to irregular waking and bed times will leave you in a cycle of
feeling permanently tired and lethargic. Shift work has a major impact on
65
sleeping patterns but can be counteracted with careful planning and structuring
of your day. All obstacles can be overcome. Each day you have a starting
point and an endpoint. Structure your routine from your waking time, whether
it is 12pm, 5pm or 6 am and stick to the guidelines outlined in section 3. Your
pre sleep activities determine the quality of your sleep. Read more about this in
the next chapter.
In summary, for maximum results you need to get high quality sleep. Sleep is
critical for recovery and an important part of the four-piece jigsaw of mental
training, physical training ,balanced nutrition and good quality sleep.
66 6 Weeks to a Cover Model Body
2. How to Sleep Like A Baby
In the previous chapter we stressed the importance of sleep and in particular
high quality sleep. This chapter will deal with the how in achieving high
quality sleep. Tell me are you always tired and lethargic despite 8-12 hours
sleep each night? I will now reveal strategies which implemented will
transform your sleep, energy and results.
Firstly we will deal with association. You need to associate your bedroom with
sleep and sex only. If you watch TV in the bedroom, or work in the bedroom
your mind associates the bedroom with these activities. You must destroy these
associations. You need to create positive associations as mentally you will
trigger certain expectations when you enter the bedroom. When you enter the
bedroom, you want your mind to think “this is the time to go to sleep, time to
rest, time to relax” You need to be able to wind down your body and mind so
that you go to bed in a very relaxed and peaceful state.
You must create a bat cave. We naturally react to light and darkness. When
dark you feel sleepy and with light you feel more alive and awake. Just look at
the effect of weather conditions on people’s energies. This is why in
summertime we get up earlier without any problem and feel awake at 10pm
when still bright. In the winter, when dark, people feel sleepy, lethargic and
find it difficult to get up in the mornings, and get tired earlier in the evening.
Can you relate to this? To create your bat cave make sure your room is pitch
dark, ideally have blackout curtains and turn off all lights in the house.
It is also important to wear comfortable bed clothes, not too heavy, not too
light, whatever is comfortable. The objective is creating a environment which is
relaxing, peaceful and comfortable for you.
Don’t have any LCD displays in your room. This means no tvs on standby, no
electric alarm clocks, clock radios and definitely no mobile phone. Even if on
standby such items will transmit radiation into your sleeping environment
preventing your mind shutting down. Use a battery alarm clock. Make sure all
electrical items are plugged out so there will be no radiation or electricity
around keeping you mentally awake.
67
Above we discussed tips for created a peaceful and suitable environment within
the bedroom and creating a proper sleeping environment. Now we must focus
on your pre-sleep activities which ultimately determine the quality of your
sleep. If you have been watching TV, surfing the net, exercising, finishing
projects for work, using your laptop, studying, drinking coffee or any such
activities before bed you will not get quality sleep. It is imperative that you shut
down and relax your brain before sleep. Otherwise you will be mentally still
alert, even though physically shattered and sleepy. You must take time before
bed to totally relax your mind and leave the day behind you. For a minimum of
30 minutes before bed avoid TVs, computers, work, exercise or anything
stimulating. Although used for relaxation, watching TV stimulates your brain
due to the rays being transmitted. The same applies to computers, mobile
phones and any electrical device. You may fall asleep watching TV but
mentally you are still awake.
For 30 minutes before bed choose one of the following :
• Have a bath or shower
• Listen to soothing, calm music
• Meditate or do some stretching, yoga or pilates
• Read fiction or non work related material
• Relaxation or breathing techniques
Even by spending 10 minutes before bed enjoying such activities you will
notice a huge difference in the quality of your sleep as you will then go to bed
in a relaxed mental and physical state.
Have you heard of circadian rhythm? This is vitally important. Circadian
rhythm is an internal natural sleeping rhythm that everyone has. This plays a
big role in how alive and rested you will feel every day. Bad sleeping patterns
i.e. irregular waking and bedtime hours and erratic hours of sleep, have a big
impact on how you feel. If you don’t follow a sleeping pattern your natural
circadian rhythm will be out of kilter and you will constantly feel tired and
lethargic.
Routine is very important. The number of hours of sleep that you get each night
must be consistent. If you need 8 hours of sleep, then have 8-hours of sleep
each night. I sleep 6 hour maximum per night. I routinely go to bed at half
eleven and get up at half five. On weekends, I might go to bed at half one, but
68 6 Weeks to a Cover Model Body
next morning I’ll still wake up at half-seven the latest. I always maintain a
consistent block of 6 hours of sleep. This is my body’s routine now. By
following a routine you create a rhythm that your body will follow and once you
follow it you will experience optimum alertness and freshness each day. You
must sleep the same number of hours regardless of waking or bedtime. Many
take 8, 10, or even 12 hours or more sleep at weekends. One’s social life tends
to determine the waking and bedtime. Also alcohol is a factor that will
adversely effect quality of sleep. This totally throws out your rhythm. I am not
saying to avoid a social life but for the majority of the week follow a set rhythm
and at weekends stick to the same number of hours sleep regardless of bedtime.
This will make a dramatic difference to your alertness, productivity and most
importantly your recovery, performance. Ultimately this final piece of the
jigsaw determines results.
Alcohol sabotages quality sleep. If you drink alcohol your mind does not rest
despite physically appearing asleep. Alcohol prevents you reaching the rapid
eye movement phase of sleep – the deepest and most critical for recovery. Your
sleeping pattern goes in cycles while asleep from light sleep, to medium sleep,
to deep sleep. It is very important that you experience a number of periods of
deep sleep during your sleeping cycle in order to wake up rejuvenated and
refreshed and to allow your body to repair. With alcohol in your system you are
limiting your results. So for the duration of this 6 week challenge I would
strongly recommend and advise you to eliminate alcohol completely. Success
means sacrifice.
Stress has become a common feature of modern life and is another reason why
the pre sleep relax and unwind session is crucial. Regardless of what is going
on in your life, no matter how stressful things are, you need to shut down. If
ging to bed focused on stressful situations and full of worry you will guarantee
poor sleep. Do your best to control your stress levels. However I appreciate
this is easier said than done. If stressed take time out each night for an activity
you love and that you find relaxing.
Here is my personal strategy for achieving a relaxed, peaceful and positive state
ensuring pleasant dreams. Each night before bed I do the following :
• read my goals
• read my why list
• read my statement of gratitude
How to Sleep Like a Baby 69
• do some visualisation
• and read some personal development or inspiring material which reflect
my dreams and goals
By using this strategy I fall asleep relaxed and in a positive state. Your dreams
will tend to incorporate whatever was foremost on your mind just prior to sleep.
Hence the reason for the dreams you have when stressed and worried. By
following my strategy your goals will come to life in your dreams and this will
create more belief in your subconscious with regarding your goal. With my
strategy you will live your future through your dreams. This will reinforce your
belief that achieving your goals is only a matter of taking consistent action and
time. Does this make sense to you?
So in summary if you want to sleep like a baby getting high-quality sleep and
surviving on 6-hour sleep like I do :
• Create association of bedroom with sleep and sex only
• Create a bat cave
• Wear comfortable loose fitting clothes
• Cut off all electrical circuits in your room
• Choose relaxing pre sleep activities
• Avoid alcohol before bed
• Leave stress and worry for tomorrow before you sleep
• Create positive feelings by reading your goals, whys, statement of
gratitude, visualisation and reading inspiring material
By following what I have outlined above you will see a dramatic difference in
your sleeping patterns and experience the knock on effect during each day. You
will feel invigorated and rejuvenated and you will have completed the final
piece of the 4 piece jigsaw for achieving maximum results. Within 6 weeks you
will have achieved your Cover Model Body – Enjoy.
70 6 Weeks to a Cover Model Body
6 WEEKS
TO A
COVER MODEL BODY
TOOLBOX
6 Weeks to a Cover Model Body Training Diary
6 Weeks to a Cover Model Body Nutrition Diary
Resistance Training Manual
Cardiovascular Training Manual
Flexibility Manual
Day 1 of 42
Day :
Date:
Time :
Mode of exercise chosen
:
Planned
Actual
recovery
High
Intensity
Recovery
High
Intensity
Interval # 1
Interval # 2
Interval # 3
Interval # 4
Interval # 5
Interval # 6
Interval # 7
Interval # 8
Interval # 9
Interval #10
Circuit #1 Circuit #2 Circuit #3 Circuit #4 Circuit # 5
Boxing
Kicking
Skip/Sprint/Sq Jumps
Medicine Ball Throws
Circuit #6 Circuit #7
Notes :
Day 2 of 42
Day :
Date:
Time :
Actual
Planned Circuit 1 Circuit 2 Circuit 3
Exercise Wgt/Reps Wgt/Reps Wgt/Reps Wgt/Reps
Exercise # 1
Exercise # 2
Exercise # 3
Exercise # 4
Exercise # 5
Exercise # 6
Exercise # 7
Exercise # 8
Exercise # 9
Exercise #
10
Notes :
Day 3 of 42
Day :
Date:
Time :
Mode of exercise chosen
:
planned
Actual
recovery
High
Intensity
Recovery
High
Intensity
Interval # 1
Interval # 2
Interval # 3
Interval # 4
Interval # 5
Interval # 6
Interval # 7
Interval # 8
Interval # 9
Interval #10
Circuit #1 Circuit #2 Circuit #3 Circuit #4 Circuit # 5
Boxing
Kicking
Skip/Sprint/Sq Jumps
Medicine Ball Throws
Circuit #6 Circuit #7
Notes :
Day 4 of 42
Day :
Date:
Time :
Actual
Planned Circuit 1 Circuit 2 Circuit 3
Exercise Wgt/Reps Wgt/Reps Wgt/Reps Wgt/Reps
Exercise # 1
Exercise # 2
Exercise # 3
Exercise # 4
Exercise # 5
Exercise # 6
Exercise # 7
Exercise # 8
Exercise # 9
Exercise #
10
Notes :
Day 5 of 42
Day :
Date:
Time :
Mode of exercise chosen:
planned
Actual
recovery
High
Intensity
Recovery
High
Intensity
Interval # 1
Interval # 2
Interval # 3
Interval # 4
Interval # 5
Interval # 6
Interval # 7
Interval # 8
Interval # 9
Interval #10
Circuit #1 Circuit #2 Circuit #3 Circuit #4 Circuit # 5
Boxing
Kicking
Skip/Sprint/Sq Jumps
Medicine Ball Throws
Circuit #6 Circuit #7
Notes :
Day 6 of 42
Day :
Date:
Time :
Actual
Planned Circuit 1 Circuit 2 Circuit 3
Exercise Wgt/Reps Wgt/Reps Wgt/Reps Wgt/Reps
Exercise # 1
Exercise # 2
Exercise # 3
Exercise # 4
Exercise # 5
Exercise # 6
Exercise # 7
Exercise # 8
Exercise # 9
Exercise #
10
NOTES :
Day 8 of 42
Day :
Date:
Time :
Mode of exercise chosen
:
planned
Actual
recovery
High
Intensity
Recovery
High
Intensity
Interval # 1
Interval # 2
Interval # 3
Interval # 4
Interval # 5
Interval # 6
Interval # 7
Interval # 8
Interval # 9
Interval #10
Circuit #1 Circuit #2 Circuit #3 Circuit #4 Circuit # 5
Boxing
Kicking
Skip/Sprint/Sq Jumps
Medicine Ball Throws
Circuit #6 Circuit #7
Notes :
Day 9 of 42
Day :
Date:
Time :
Actual
Planned Circuit 1 Circuit 2 Circuit 3
Exercise Wgt/Reps Wgt/Reps Wgt/Reps Wgt/Reps
Exercise # 1
Exercise # 2
Exercise # 3
Exercise # 4
Exercise # 5
Exercise # 6
Exercise # 7
Exercise # 8
Exercise # 9
Exercise #
10
NOTES :
Day 10 of 42
Day :
Date:
Time :
Mode of exercise chosen
:
planned
Actual
recovery
High
Intensity
Recovery
High
Intensity
Interval # 1
Interval # 2
Interval # 3
Interval # 4
Interval # 5
Interval # 6
Interval # 7
Interval # 8
Interval # 9
Interval #10
Circuit #1 Circuit #2 Circuit #3 Circuit #4 Circuit # 5
Boxing
Kicking
Skip/Sprint/Sq Jumps
Medicine Ball Throws
Circuit #6 Circuit #7
Notes :
Day 11 of
42
Day :
Date:
Time :
Actual
Planned Circuit 1 Circuit 2 Circuit 3
Exercise Wgt/Reps Wgt/Reps Wgt/Reps Wgt/Reps
Exercise # 1
Exercise # 2
Exercise # 3
Exercise # 4
Exercise # 5
Exercise # 6
Exercise # 7
Exercise # 8
Exercise # 9
Exercise #
10
Notes :
Day 12 of 42
Day :
Date:
Time :
Mode of exercise chosen
:
planned
Actual
recovery
High
Intensity
Recovery
High
Intensity
Interval # 1
Interval # 2
Interval # 3
Interval # 4
Interval # 5
Interval # 6
Interval # 7
Interval # 8
Interval # 9
Interval #10
Circuit #1 Circuit #2 Circuit #3 Circuit #4 Circuit # 5
Boxing
Kicking
Skip/Sprint/Sq Jumps
Medicine Ball Throws
Circuit #6 Circuit #7
Notes :
Day 13 of
42
Day :
Date:
Time :
Actual
Planned Circuit 1 Circuit 2 Circuit 3
Exercise Wgt/Reps Wgt/Reps Wgt/Reps Wgt/Reps
Exercise # 1
Exercise # 2
Exercise # 3
Exercise # 4
Exercise # 5
Exercise # 6
Exercise # 7
Exercise # 8
Exercise # 9
Exercise #
10
Notes :
Day 15 of 42
Day :
Date:
Time :
Mode of exercise chosen
:
planned
Actual
recovery
High
Intensity
Recovery
High
Intensity
Interval # 1
Interval # 2
Interval # 3
Interval # 4
Interval # 5
Interval # 6
Interval # 7
Interval # 8
Interval # 9
Interval #10
Circuit #1 Circuit #2 Circuit #3 Circuit #4 Circuit # 5
Boxing
Kicking
Skip/Sprint/Sq Jumps
Medicine Ball Throws
Circuit #6 Circuit #7
Notes :
Day 16 of
42
Day :
Date:
Time :
Actual
Planned Circuit 1 Circuit 2 Circuit 3
Exercise Wgt/Reps Wgt/Reps Wgt/Reps Wgt/Reps
Exercise # 1
Exercise # 2
Exercise # 3
Exercise # 4
Exercise # 5
Exercise # 6
Exercise # 7
Exercise # 8
Exercise # 9
Exercise #
10
Notes :
Day 17 of 42
Day :
Date:
Time :
Mode of exercise chosen
:
planned
Actual
recovery
High
Intensity
Recovery
High
Intensity
Interval # 1
Interval # 2
Interval # 3
Interval # 4
Interval # 5
Interval # 6
Interval # 7
Interval # 8
Interval # 9
Interval #10
Circuit #1 Circuit #2 Circuit #3 Circuit #4 Circuit # 5
Boxing
Kicking
Skip/Sprint/Sq Jumps
Medicine Ball Throws
Circuit #6 Circuit #7
Notes :
Day 18 of
42
Day :
Date:
Time :
Actual
Planned Circuit 1 Circuit 2 Circuit 3
Exercise Wgt/Reps Wgt/Reps Wgt/Reps Wgt/Reps
Exercise # 1
Exercise # 2
Exercise # 3
Exercise # 4
Exercise # 5
Exercise # 6
Exercise # 7
Exercise # 8
Exercise # 9
Exercise #
10
Notes :
Day 19 of 42
Day :
Date:
Time :
Mode of exercise chosen
:
planned
Actual
recovery
High
Intensity
Recovery
High
Intensity
Interval # 1
Interval # 2
Interval # 3
Interval # 4
Interval # 5
Interval # 6
Interval # 7
Interval # 8
Interval # 9
Interval #10
Circuit #1 Circuit #2 Circuit #3 Circuit #4 Circuit # 5
Boxing
Kicking
Skip/Sprint/Sq Jumps
Medicine Ball Throws
Circuit #6 Circuit #7
Notes :
Day 20 of
42
Day :
Date:
Time :
Actual
Planned Circuit 1 Circuit 2 Circuit 3
Exercise Wgt/Reps Wgt/Reps Wgt/Reps Wgt/Reps
Exercise # 1
Exercise # 2
Exercise # 3
Exercise # 4
Exercise # 5
Exercise # 6
Exercise # 7
Exercise # 8
Exercise # 9
Exercise #
10
Notes :
Day 22 of 42
Day :
Date:
Time :
Mode of exercise chosen
:
planned
Actual
recovery
High
Intensity
Recovery
High
Intensity
Interval # 1
Interval # 2
Interval # 3
Interval # 4
Interval # 5
Interval # 6
Interval # 7
Interval # 8
Interval # 9
Interval #10
Circuit #1 Circuit #2 Circuit #3 Circuit #4 Circuit # 5
Boxing
Kicking
Skip/Sprint/Sq Jumps
Medicine Ball Throws
Circuit #6 Circuit #7
Notes :
Day 23 of
42
Day :
Date:
Time :
Actual
Planned Circuit 1 Circuit 2 Circuit 3
Exercise Wgt/Reps Wgt/Reps Wgt/Reps Wgt/Reps
Exercise # 1
Exercise # 2
Exercise # 3
Exercise # 4
Exercise # 5
Exercise # 6
Exercise # 7
Exercise # 8
Exercise # 9
Exercise #
10
Notes :
Day 24 of 42
Day :
Date:
Time :
Mode of exercise chosen
:
planned
Actual
recovery
High
Intensity
Recovery
High
Intensity
Interval # 1
Interval # 2
Interval # 3
Interval # 4
Interval # 5
Interval # 6
Interval # 7
Interval # 8
Interval # 9
Interval #10
Circuit #1 Circuit #2 Circuit #3 Circuit #4 Circuit # 5
Boxing
Kicking
Skip/Sprint/Sq Jumps
Medicine Ball Throws
Circuit #6 Circuit #7
Notes :
Day 25 of
42
Day :
Date:
Time :
Actual
Planned Circuit 1 Circuit 2 Circuit 3
Exercise Wgt/Reps Wgt/Reps Wgt/Reps Wgt/Reps
Exercise # 1
Exercise # 2
Exercise # 3
Exercise # 4
Exercise # 5
Exercise # 6
Exercise # 7
Exercise # 8
Exercise # 9
Exercise #
10
Notes :
Day 26 of 42
Day :
Date:
Time :
Mode of exercise chosen
:
planned
Actual
recovery
High
Intensity
Recovery
High
Intensity
Interval # 1
Interval # 2
Interval # 3
Interval # 4
Interval # 5
Interval # 6
Interval # 7
Interval # 8
Interval # 9
Interval #10
Circuit #1 Circuit #2 Circuit #3 Circuit #4 Circuit # 5
Boxing
Kicking
Skip/Sprint/Sq Jumps
Medicine Ball Throws
Circuit #6 Circuit #7
Notes :
Day 27 of
42
Day :
Date:
Time :
Actual
Planned Circuit 1 Circuit 2 Circuit 3
Exercise Wgt/Reps Wgt/Reps Wgt/Reps Wgt/Reps
Exercise # 1
Exercise # 2
Exercise # 3
Exercise # 4
Exercise # 5
Exercise # 6
Exercise # 7
Exercise # 8
Exercise # 9
Exercise #
10
Notes :
Day 29 of 42
Day :
Date:
Time :
Mode of exercise chosen
:
planned
Actual
recovery
High
Intensity
Recovery
High
Intensity
Interval # 1
Interval # 2
Interval # 3
Interval # 4
Interval # 5
Interval # 6
Interval # 7
Interval # 8
Interval # 9
Interval #10
Circuit #1 Circuit #2 Circuit #3 Circuit #4 Circuit # 5
Boxing
Kicking
Skip/Sprint/Sq Jumps
Medicine Ball Throws
Circuit #6 Circuit #7
Notes :
Day 30 of
42
Day :
Date:
Time :
Actual
Planned Circuit 1 Circuit 2 Circuit 3
Exercise Wgt/Reps Wgt/Reps Wgt/Reps Wgt/Reps
Exercise # 1
Exercise # 2
Exercise # 3
Exercise # 4
Exercise # 5
Exercise # 6
Exercise # 7
Exercise # 8
Exercise # 9
Exercise #
10
Notes :
Day 31 of 42
Day :
Date:
Time :
Mode of exercise chosen
:
planned
Actual
recovery
High
Intensity
Recovery
High
Intensity
Interval # 1
Interval # 2
Interval # 3
Interval # 4
Interval # 5
Interval # 6
Interval # 7
Interval # 8
Interval # 9
Interval #10
Circuit #1 Circuit #2 Circuit #3 Circuit #4 Circuit # 5
Boxing
Kicking
Skip/Sprint/Sq Jumps
Medicine Ball Throws
Circuit #6 Circuit #7
Notes :
Day 32 of
42
Day :
Date:
Time :
Actual
Planned Circuit 1 Circuit 2 Circuit 3
Exercise Wgt/Reps Wgt/Reps Wgt/Reps Wgt/Reps
Exercise # 1
Exercise # 2
Exercise # 3
Exercise # 4
Exercise # 5
Exercise # 6
Exercise # 7
Exercise # 8
Exercise # 9
Exercise #
10
Notes :
Day 33 of 42
Day :
Date:
Time :
Mode of exercise chosen
:
planned
Actual
recovery
High
Intensity
Recovery
High
Intensity
Interval # 1
Interval # 2
Interval # 3
Interval # 4
Interval # 5
Interval # 6
Interval # 7
Interval # 8
Interval # 9
Interval #10
Circuit #1 Circuit #2 Circuit #3 Circuit #4 Circuit # 5
Boxing
Kicking
Skip/Sprint/Sq Jumps
Medicine Ball Throws
Circuit #6 Circuit #7
Notes :
Day 34 of
42
Day :
Date:
Time :
Actual
Planned Circuit 1 Circuit 2 Circuit 3
Exercise Wgt/Reps Wgt/Reps Wgt/Reps Wgt/Reps
Exercise # 1
Exercise # 2
Exercise # 3
Exercise # 4
Exercise # 5
Exercise # 6
Exercise # 7
Exercise # 8
Exercise # 9
Exercise #
10
Notes :
Day 36 of 42
Day :
Date:
Time :
Mode of exercise chosen
:
planned
Actual
recovery
High
Intensity
Recovery
High
Intensity
Interval # 1
Interval # 2
Interval # 3
Interval # 4
Interval # 5
Interval # 6
Interval # 7
Interval # 8
Interval # 9
Interval #10
Circuit #1 Circuit #2 Circuit #3 Circuit #4 Circuit # 5
Boxing
Kicking
Skip/Sprint/Sq Jumps
Medicine Ball Throws
Circuit #6 Circuit #7
Notes :
Day 37 of
42
Day :
Date:
Time :
Actual
Planned Circuit 1 Circuit 2 Circuit 3
Exercise Wgt/Reps Wgt/Reps Wgt/Reps Wgt/Reps
Exercise # 1
Exercise # 2
Exercise # 3
Exercise # 4
Exercise # 5
Exercise # 6
Exercise # 7
Exercise # 8
Exercise # 9
Exercise #
10
Notes :
Day 38 of 42
Day :
Date:
Time :
Mode of exercise chosen
:
planned
Actual
recovery
High
Intensity
Recovery
High
Intensity
Interval # 1
Interval # 2
Interval # 3
Interval # 4
Interval # 5
Interval # 6
Interval # 7
Interval # 8
Interval # 9
Interval #10
Circuit #1 Circuit #2 Circuit #3 Circuit #4 Circuit # 5
Boxing
Kicking
Skip/Sprint/Sq Jumps
Medicine Ball Throws
Circuit #6 Circuit #7
Notes :
Day 39 of
42
Day :
Date:
Time :
Actual
Planned Circuit 1 Circuit 2 Circuit 3
Exercise Wgt/Reps Wgt/Reps Wgt/Reps Wgt/Reps
Exercise # 1
Exercise # 2
Exercise # 3
Exercise # 4
Exercise # 5
Exercise # 6
Exercise # 7
Exercise # 8
Exercise # 9
Exercise #
10
Notes :
Day 40 of 42
Day :
Date:
Time :
Mode of exercise chosen
:
planned
Actual
recovery
High
Intensity
Recovery
High
Intensity
Interval # 1
Interval # 2
Interval # 3
Interval # 4
Interval # 5
Interval # 6
Interval # 7
Interval # 8
Interval # 9
Interval #10
Circuit #1 Circuit #2 Circuit #3 Circuit #4 Circuit # 5
Boxing
Kicking
Skip/Sprint/Sq Jumps
Medicine Ball Throws
Circuit #6 Circuit #7
Notes :
Day 41 of
42
Day :
Date:
Time :
Actual
Planned Circuit 1 Circuit 2 Circuit 3
Exercise Wgt/Reps Wgt/Reps Wgt/Reps Wgt/Reps
Exercise # 1
Exercise # 2
Exercise # 3
Exercise # 4
Exercise # 5
Exercise # 6
Exercise # 7
Exercise # 8
Exercise # 9
Exercise #
10
Notes :
Day 1 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 2 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 3 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 4 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 5 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 6 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 7 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 8 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 9 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 10 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 11 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 12 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 13 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 14 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 15 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 16 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 17 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 18 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 19 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 20 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 21 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 22 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 23 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 24 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 25 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 26 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 27 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 28 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 29 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 30 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 31 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 32 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 33 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 34 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 35 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 36 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 37 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 38 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 39 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 40 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 41 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
Day 42 of 42
c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids
water = w
Plan
Actual Time Type Choice Quantity
Time Type Choice Quantity
Meal 1
Meal 1
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 2
Meal 2
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 3
Meal 3
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 4
Meal 4
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Meal 5
Meal 5
C
C
P
P
V/M
V/M
EFA
EFA
W
W
Notes :
CHEST EXERCISES
FLAT DB PRESS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Middle of Chest, Back of upper arm, Front of
shoulders
Muscles Worked : Pectoralis Major, Pectoralis Minor, Triceps, Anterior
Deltoids
Instructions : Lying on a flat bench, head on bench, feet flat on
ground( or on bench if want to support the back more), taking overhand grip of
dumbbells, start with arms fully extended over chest and DB heads touching.
Slowly lower down in a controlled arc motion until there is a bend at the
Resistance Training Manual 151
elbows of 90 degrees or less and DBs touch off your shoulders. At this point
elbows should be slightly below Level of shoulders. Hold for a second, then
push dumbbells straight back up and in together at the top in a triangular
movement. Keep DBs over chest at all times.
INCLINE DB PRESS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Upper Chest, Back of upper arm, Front of shoulders
Muscles Worked : Pectoralis Major, Pectoralis Minor, Triceps, Anterior
Deltoids
Instructions : Lying on an incline bench, head on bench, feet flat on
ground, overhand grip of dumbbells, start with arms fully extended over chest
152 6 Weeks to a Cover Model Body
and DB heads touching. Slowly lower down in an arc motion until there is a
bend at the elbows of 90 degrees and DBs touching shoulders. At this point
elbows should be slightly below Level of shoulders. Hold for a second, then
push dumbbells straight back up and in together at the top in a triangular
movement. Keep DBs over upper chest at all times. Keep movement
controlled.
FLAT BENCHPRESS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Middle of Chest, Back of upper arm, Front of
shoulders
Muscles Worked : Pectoralis Major, Pectoralis Minor, Triceps, Anterior
Deltoids
Instructions : Lying flat on bench, make sure that head is on bench
and that feet are flat on ground(or on bench for extra back support). Before
starting place arms in position of 90 degree bend at the elbows with elbows
wide and chest opened out and grip the bar this wide apart. Take an overhand
grip of the bar. Slowly bring bar down to mid chest breathing in, at this point,
elbow joint should be at 90 degrees or less. Hold for a second, then extend
Resistance Training Manual 153
arms up breathing out on exertion. Keep bar over chest and elbows wide at all
times.
INCLINE BENCHPRESS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Upper Chest, Back of upper arm, Front of shoulders.
Muscles Worked : Pectoralis Major, Pectoralis Minor, Triceps, Anterior
Deltoids
Instructions : Lying on an incline bench, make sure that head is on
bench and that feet are flat on ground. Place arms in position of 90 degree
bend at the elbows with elbows wide and chest opened out and grip the bar
this wide apart. Take an overhand grip of the bar. Slowly bring bar down to mid
chest breathing in, at this point, elbow joint should be at right angle. Hold for a
second, then extend arms up breathing out on exertion. Keep bar over upper
chest all times.
154 6 Weeks to a Cover Model Body
PRESS UPS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Area of Body Worked : Middle of chest, back of upper arm, front of
shoulders
Muscles Worked : Pectoralis Major Pectoralis Minor, Triceps, Anterior
Deltoids
Instructions : Go down on all fours with arms shoulder width apart.
Raise up the lower part of your Legs and cross them in the air. Contract your
tummy and keep your back straight. Now lower your body towards the ground
by bending your elbows to 90 degrees. Now push up to full extension again by
using your arms and not your body. Repeat. Breathe in on the way down and
breathe out on the way up. Do exercise in a slow and controlled manner. If
this seems too difficult then go back to all fours or to make it harder do full
Length press ups(NB V Advanced)
Resistance Training Manual 155
CHEST PRESS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Middle of Chest, Back of upper arm, Front of
shoulders
Muscles Worked : Pectoralis Major Pectoralis Minor, Triceps, Anterior
Deltoids.
Instructions : Sit, back against bench, take grip of upper handles
making sure that arms are parallel to ground(adjust seat if needed) - palms
facing away from body and slowly push outwards, breathing out on exertion,
fully extending arms. Hold for a second, then slowly return to starting position
with weight slightly off weight’s stack and upper arms are slightly beyond the
line of the shoulders. Keep back firmly against bench and upper arms parallel
to the ground at all times. Repeat.
156 6 Weeks to a Cover Model Body
BACK EXERCISES
WIDE GRIP PULLDOWN
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Biceps, Forearm, Rotator Cuff, back of
Shoulders
Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Flexors, Teres
Major, Teres Minor, Infraspinatus, Posterior Deltoids
Instructions : Sit in so that pads are on your knees and your knees are
bent at 90 degrees and feet flat on floor. Grip the bar, palms forward, so that
elbows are bent at 90 degrees when in contracted position. Place the thumbs
over the bar to take the wrists out of the exercise. Start with arms fully
stretched. Contract your core and keep spine straight and have a slight lean
back. Slowly pull the bar down to touch the upper chest, breathing out as you
do so. Hold for a second before slowly returning the bar to starting position by
fully stretching out the arms. Maintain strict control over the bar at all times.
Resistance Training Manual 157
REVERSE GRIP PULLDOWN
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Biceps, Forearm, Rotator Cuff, Shoulders
Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Flexors,
Infraspinatus, Deltoids
Instructions : Sit in so that pads are on your knees and your
knees are bent at 90 degrees and feet flat on floor. Take a narrow grip of the
bar, palms facing towards you. Contract your core and keep spine straight and
have a slight lean back. Now slowly pull the bar down to upper chest keeping
the elbows close to your side and squeezing your shoulder blades. Hold for a
second before returning slowly to full extension. Breathe out on exertion as
you pull the bar down and breathe in as you return to starting position.
158 6 Weeks to a Cover Model Body
PARALLEL PALMS GRIP PULLDOWN
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Biceps, Forearm, Rotator Cuff, Shoulders
Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Flexors,
Infraspinatus, Deltoids
Instructions : Sit in so that pads are on your knees and your
knees are bent at 90 degrees and feet flat on floor. Grip attachment with
palms of hands facing each other. Contract your core and keep spine straight
and have a slight lean back. Now slowly pull the bar down to upper chest
keeping the elbows close to your side and squeezing your shoulder blades.
Hold for a second before returning slowly to full extension. Breathe out on
exertion as you pull the bar down and breathe in as you return to starting
position.
Resistance Training Manual 159
PARALLEL GRIP CHINS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Middle back, Front of arms, forearms, Flexor muscles,
Shoulders
Muscles Worked : Lattisimus Dorsi, Trapezius, Brachii, Brachioradialis
and flexor muscles, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids
Instructions : Grip the bars with palms facing each other and
about 1 foot apart. Start in the hanging position. Pull yourself up using the
back and arms until you are above the bars and arms fully contracted. After a
momentary pause slowly lower back down again to a full stretch. Keep the
spine straight at all times. Breath out as you pull up and in as you lower.
160 6 Weeks to a Cover Model Body
WIDE GRIP CHIN UPS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked: Back, Front of arms, Forearms, Flexor
Muscles,Shoulders
Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Brachioradialis
and flexor muscles, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids
Instructions : Grip bar with palms forward, so that elbows
are bent at 90 degrees when you are at the top of the movement. Start in the
hanging position. Pull yourself up using the back and arms until the bar
touches the chest and your chin has cleared the bar. After a momentary pause
slowly lower back down again to a full stretch. Keep the spine straight at all
times. Breath out as you pull up and in as you lower.
Resistance Training Manual 161
REVERSE GRIP CHIN UPS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of arms, Forearms, Flexor muscles,
shoulders
Muscles Worked : Latissimus Dorsi, Trapezius, Brachii, Brachioradialis
and Flexor muscles, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids
Instructions : Grip the bar narrowly, a few inches apart, with
palms facing towards you. Start in the hanging position. Pull yourself up using
the back and the arms until the bar hits the chest and your chin has cleared the
bar. Slowly lower to starting position. Keep spine straight at all times. Breath
out as you pull up and in as you lower down
162 6 Weeks to a Cover Model Body
ASSISTED WIDE CHIN UPS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of Arms, Forearms, Flexor muscles,
Shoulders
Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Brachioradialis
and flexor muscles, Teres Major, Teres Minor, Infraspinatus, Posterior
Deltoids.
Instructions : Select a weight, which allows you enough help to
perform the movement. Stand on the platform. Take a wide grip of the bar so
that elbows are bent at 90 degrees when at the top of the movement. Have
palms facing away from body. Starting off with arms fully extended, pull
upwards and bend elbows until chin reaches Level of handle bars. Now slowly
lower to starting position. Maintain a straight back throughout the movement.
Breathe out on exertion and in on relaxation.
Resistance Training Manual 163
ASSISTED REVERSE GRIP CHINS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Biceps, Forearms, Rotator Cuff and back of
Shoulders.
Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Flexor muscles,
brachioradialis, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids.
Instructions : Select a weight, which allows you enough help to perform the
movement. Stand on the platform. Take a narrow underhanded grip of the bar
with palms facing body. Starting off with arms fully extended, bend elbows and
pull body up until chin reaches Level of handle bars. Now slowly return to
starting position. Maintain a straight back throughout the movement. Breathe
out on exertion and in on relaxation.
164 6 Weeks to a Cover Model Body
PARALLEL GRIP CHINS ASSISTED
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Biceps, Forearms, Rotator Cuff and back of
Shoulders.
Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Flexor muscles,
brachioradialis, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids.
Instructions : Select a weight, which allows you enough help to perform the
movement. Stand on the platform. Take a grip of the bars with palms facing
each other. Starting off with arms fully extended, bend elbows and pull body
up until chin reaches Level of handle bars. Now slowly return to starting
position. Maintain a straight back throughout the movement. Breathe out on
exertion and in on relaxation.
Resistance Training Manual 165
HORIZONTAL CHIN UPS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of Arms, Forearms, Flexor muscles,
Shoulders
Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Brachioradialis
and flexor muscles, Teres Major, Teres Minor, Infraspinatus, Posterior
Deltoids.
Instructions : Place a barbell on a rack a few feet above the ground
just high enough to allow you to hang down from it horizontally without your
back touching the ground. Grip the barbell so that when you are in the top
position your elbows will be bent at 90 degrees. Start in the hanging position.
Here your arms should be fully extended and lats and arms fully extended.
Only point of contact with ground should be feet. From here pull yourself up
to the bar until you touch it with your chest. Here contract your back muscles
166 6 Weeks to a Cover Model Body
and after momentary pause slowly lower back down to stretched position.
Keep movements slow and controlled and breath out on exertion.
VERTICAL ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Middle and upper back, back of shoulders, front of
arms
Muscles Worked : Rhomboids, Trapezius, Lattisimus Dorsi, Posterior
Deltoid, Biceps
Instructions : Sit into machine with chest pressed against
pad. Keep feet flat on the floor and knees bent at 90 degrees. Grip the
handles(vary depending on the types of grips) and start with a fully stretched
arm position and keep the core area contracted. Pull the handles towards
chest and squeeze shoulder blades together for the last part of the movement
and slowly return to stretched starting position. Repeat. Breath out as you
pull and in as you return to start.
Resistance Training Manual 167
SEATED ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of Upper Arm,
Muscles Worked : Latissimus Dorsi, Rhomboids, Posterior Deltoids
Instructions : Sit at machine, spine straight, core contracted and
knees slightly bent. With arms extended, grip the handle and start in stretched
position with weight stack not touching down. From here pull the handle right
into stomach. Hold for a second in this position, squeeze shoulder blades
together and slowly extend arms again. Breathe out as you pull handle in and
breathe in as you extend arms. Make sure to keep the torso area in same
position throughout.
168 6 Weeks to a Cover Model Body
BENT OVER DB ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of Arms, Forearms, Shoulders
Muscles Worked : Rhomboids, Latissimus Dorsi, Trapezius, Biceps,
Deltoids
Instructions : Place foot on bench and place chest on thigh.
Slightly bend supporting Leg. Leave arms hang with knuckles forward holding
DB. Pull DBs up so that elbows bend to 90 degrees at the top of the movement.
Concentrate on pulling with the back and the upper arm. Squeeze the
shoulder blades at the top of the movement and slowly lower to starting point.
Keep body steady at all times. Only arms should move. Keep upper arm
parallel to ground at all times so there is a straight line from elbow to elbow.
Breath out as you pull up and in as you lower down.
Resistance Training Manual 169
PRONE DB ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of Arms, Forearms, Shoulders
Muscles Worked : Rhomboids, Latissimus Dorsi, Trapezius, Biceps,
Deltoids
Instructions : Sit on the edge of a bench with body resting on
Legs. Leave arms hang down under Legs holding DBs with knuckles facing
forward. Concentrating on keeping a straight line from elbow to elbow pull
DBs up to a 90-degree bend at the elbows so that the hands are near the chest.
Finish the movement by squeezing the shoulder blades together and slowly
lower again. Breath out as you pull upwards and in as you lower the weights.
170 6 Weeks to a Cover Model Body
BARBELL ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of Upper Arm, Back of Shoulder and
Forearm
Muscles Worked : Latissimus Dorsi, Trapezius, Rhomboids, Biceps,
Brachioradialis, Flexors, Posterior Deltoids
Instructions : Stand with feet hip width apart and take an
overhand grip on the bar a little wider than shoulder width. Straighten your
Legs and stand upright, with the barbell resting on your thighs. Bend knees and
bring torso over thighs so that your torso and upper thighs are at a 90 degree
angle to each other. Allow the barbell to hang from your arms at full
extension, now pull the bar up to upper abs. Keep elbows out at all times.
Hold for a second and squeeze shoulders together. Slowly extend arms again.
Breathe in as you pull the bar in and out as you lower it. Keep back flat and
look forward throughout the whole movement.
Resistance Training Manual 171
REVERSE BARBELL ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of Upper Arm, Back of Shoulder and
Forearm
Muscles Worked : Latissimus Dorsi, Trapezius, Rhomboids, Biceps,
Brachioradialis, Flexors, Posterior Deltoids
Instructions : Stand with feet hip width apart and take an
underhand grip on the bar hip distance apart. Straighten your Legs and stand
upright, with the barbell resting on your thighs. Sitting back bend knees and
bring torso over thighs with an angle between them of about 90 degrees. Keep
the core area contracted at all times and spine straight. Allow the barbell to
hang from your arms at full extension, now pull the bar up to upper abs. Keep
elbows tight to sides at all times. Hold for a second and squeeze shoulders
together. Slowly extend arms again. Breathe in as you pull the bar in and out as
you lower it. Keep back flat and look forward throughout the whole
movement.
172 6 Weeks to a Cover Model Body
SINGLE ARM ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Arms, Shoulders, Rotator Cuff, Shoulders
Muscles Worked : Latissimus Dorsi, Biceps, Rhomboids, Infraspinatus,
Teres Major, Teres Minor, Deltoids
Instructions : Place right hand and right knee on a flat bench.
Place other Leg wide on the ground with knee slightly bent. Keep head looking
down and spine straight throughout the exercise. With DB in left hand, arm
extended, slowly row the DB up to ribs. Keep elbow tight by body the whole
time. Concentrate on raising the upper arm not the lower which just carries
the weight. Hold at the top for a second or two squeezing shoulder blade
before slowly returning to start position. Make sure you keep your body still
throughout except for arm you are using. Breathe out on exertion and in on
relaxation.
Resistance Training Manual 173
CABLE REVERSE ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of Upper Arm, Back of Shoulder and
Forearm
Muscles Worked : Latissimus Dorsi, Trapezius, Rhomboids, Biceps,
Brachioradialis, Flexors, Posterior Deltoids
Instructions : Stand with feet hip width apart and take an
underhand grip on the handle hip distance apart. From here straighten your
Legs and stand upright, causing the weights stack to rise. Sitting back bend
knees and bring torso over thighs with an angle between them of about 90
degrees. Keep the core area contracted at all times and spine straight. Allow
the handle to hang from your arms at full extension, now pull the bar up to
upper abs. Keep elbows tight to sides at all times. Hold for a second and
squeeze shoulders together. Slowly extend arms again. Breathe in as you pull
174 6 Weeks to a Cover Model Body
the handle in and out as you lower it. Keep back flat and look forward
throughout the whole movement.
PRONE NARROW DB ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of Arms, Forearms, Shoulders
Muscles Worked : Rhomboids, Latissimus Dorsi, Trapezius, Biceps,
Deltoids
Instructions : Sit on the edge of a bench with body resting on
Legs. Leave arms hang down under Legs holding DBs with palms facing each
other. Pull DBs up until they touch your chest and make sure to keep tight to
side at all times. Finish the movement by squeezing the shoulder blades
Resistance Training Manual 175
together and slowly lower again. Breath out as you pull upwards and in as you
lower the weights.
BENT OVER DB NARROW ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of Arms, Forearms, Shoulders
Muscles Worked : Rhomboids, Latissimus Dorsi, Trapezius, Biceps,
Deltoids
Instructions : Place foot on bench and place chest on thigh.
Slightly bend supporting Leg. Leave arms hang holding DB with palms facing
176 6 Weeks to a Cover Model Body
each other. Pull DBs up so until you touch your chest and keep elbows tight to
sides at all times.tConcentrate on pulling with the back and the upper arm.
Squeeze the shoulder blades at the top of the movement and slowly lower to
starting point. Keep body steady at all times. Only arms should move. Breath
out as you pull up and in as you lower down.
LYING BB ROW
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back, Front of arms, Shoulders
Muscles Worked : Rhomboids, Trapezius, Latissimus Dorsi, Biceps,
Posterior Deltoid
Resistance Training Manual 177
Instructions : Lie on top of a flat bench face down so that
chest is at the top of the bench. Leave arms hang down holding the BB with
knuckles forward. Pull bar up to touch the bench at chest level and make sure
elbows are bent at 90 degrees, keeping elbows opened out wide so it is like a
straight line from elbow to elbow. Slowly lower down to full extension. Breath
out as you pull and in as you lower.
178 6 Weeks to a Cover Model Body
Leg Exercises
BARBELL SQUATS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
The squat is without doubt the #1 Leg exercise for building mass, toning or
strength. It is an all rounder as 2/3 of your body is working. The core area is
the key to proper safe technique and ongoing progression of the squat.
Before you even start the exercise make sure you unrack the bar correctly or
you will have terrible pain in your neck and shoulders. Grab the bar wide and
slide body under bar placing bar on back below shoulder blades. Then keeping
shoulders and neck relaxed slowing slide bar up your back until it fits into the
natural shelf you have just below neck and across shoulder blades. It should
feel like it is fitting in and secure no matter how much weight is on the bar.
Now you are ready for the exercise.
Resistance Training Manual 179
Standing back from the rack take a stance about 1 and ½ feet apart. Make sure
toes are facing directly forward. It is important that you keep your toes in line
with your knees at all times as the knee joint is only a hinge joint so can only
move in 1 direction. As if you were going to do an abdominal exercise contract
the core area before starting the movement. This is critical as if this area is not
contracted your technique will be terrible, spine curved and likely lead to
injury, potentially serious.
So before you start you have a straight spine, feet 1 ½ foot apart, looking
straight ahead and core area tightly contracted. Now in a slow controlled
movement sit back and down, keeping heels on ground at all times, until your
backside is as close to the floor as possible. From this position push through
the heels and return to starting position. Pause and then start the next
repetition. Make sure to inhale on lowering phase and exhale as you push up
through your heels.
BB STEP SQUATS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Front of Thighs, Inner Thigh, Back of Thighs, Back
of Lower Leg, Backside.
Muscles Worked : Rectus Femoris, Vastus Intermedius, Vastus
Medialis, Vastus Lateralis, Adductors Magnus, Longus and Brevis, Biceps
180 6 Weeks to a Cover Model Body
Femoris, Semi-Membranosus, Semi-Tendonosus, Gastrocnemius, Soles,
Gluteus Maximus
Instructions : Standing grip BB as you would with your typical
squat., feet hip width apart, toes pointing forward. Keeping back straight and
looking straight ahead, slowly sit back bending knees and lower yourself down
onto the step intoa seated position with knees bent less than 90 degrees. Rest
temporarily on the step. From this seated position stand up again pushing
through the heels, contracting core area and keeping spine straight at all times.
Breathe out on exertion and in on relaxation. Make sure not to come off your
heels throughout the exercise. Raise your toes if it helps.
Resistance Training Manual 181
DB SQUATS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Front of Thighs, Inner Thigh, Back of Thighs, Back
of Lower Leg, Backside.
Muscles Worked : Rectus Femoris, Vastus Intermedius, Vastus
Medialis, Vastus Lateralis, Adductors Magnus, Longus and Brevis, Biceps
Femoris, Semi-Membranosus, Semi-Tendonosus, Gastrocnemius, Soles,
Gluteus Maximus
Instructions : Stand with arms down by sides gripping DBs, feet
hip width apart, toes pointing directly forward. Keeping back straight and
looking straight ahead, slowly bend knees and sit back lowering yourself down
until backside nearly hits the floor and knees bent less than 90 degrees. From
here pushing through the heels and contracting the core, return to starting.
182 6 Weeks to a Cover Model Body
Breathe out on exertion and in on relaxation. Make sure to stay on heels
throughout and raise toes if it helps.
DB STEP SQUATS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Front of Thighs, Inner Thigh, Back of Thighs, Back
of Lower Leg, Backside.
Muscles Worked : Rectus Femoris, Vastus Intermedius, Vastus
Medialis, Vastus Lateralis, Adductors Magnus, Longus and Brevis, Biceps
Femoris, Semi-Membranosus, Semi-Tendonosus, Gastrocnemius, Soles,
Gluteus Maximus
Instructions : Stand in front of a step, arms down by sides
gripping DBs, feet hip width apart, toes pointing directly forward. Keeping back
Resistance Training Manual 183
straight and looking straight ahead, slowly bend knees and lower yourself
down sitting back until you are fully seated. Pause for a moment and then
pushing through the heels and keeping the back straight stand up again
returning to standing position. Breathe out on exertion and in on relaxation.
FRONT BB SQUAT
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Front of Thigh, Inner Thigh, Back of Thigh,
Backside, Back of Lower Leg
Muscles Worked : Rectus Femoris, Vastus Intermedius, Vastus
Medialis, Vastus Lateralis, Adductors Longus, Magnus and Brevis, Biceps
Femoris, Semi-Membranosus, Semi-Tendonosus, Gastrocnemius, Soles and
Gluteus Maximus.
Instructions : Begin by positioning the bar firmly across the top of
the shoulders and into the neck. The bar should be balanced with arms up
parallel to ground to keep it in place. Grip the bar so that hands are bent back
to chest and holding the bar. Lift the barbell out of the rack and step back from
the frame. Feet should be slightly wider than hip width apart and toes pointing
directly forward. Bend the knees and lower in a sitting motion until backside
close to the floor and knees bent less than 90 degrees. Make sure to keep
arms up high parallel to ground at all times. From here pushing through the
184 6 Weeks to a Cover Model Body
heels and contracting core area return to standing position again with Legs
straight. Keep back straight throughout the movement and keep looking
forward. Breathe out as you return to standing position and in as you squat
down.
Resistance Training Manual 185
ALTERNATE DB STEP UPS
FRAME 1 FRAME 2 FRAME 3
FRAME 4 FRAME 5
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : thighs, backside
Muscles Worked : Quadriceps, hamstrings, glutes
186 6 Weeks to a Cover Model Body
Instructions : Stand on front of bench with DBs in hand.
Place right leg on bench and pushing through the heel of that foot step up onto
the bench with Left foot and then lower with Left and then right to starting
position and repeat this time Leading with right Leg. Keep back straight at all
times by contracting the core and looking straight ahead.Breath out on
exertion.
Resistance Training Manual 187
ALTERNATE BB STEP UPS
FRAME 1 FRAME 2 FRAME 3
FRAME 4 FRAME 5
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Instructions : Stand on front of bench with BB across
shoulders as if going to do a squat. Place right leg on bench and pushing
through the heel of that foot step up onto the bench with Left foot and then
lower with Left and then right to starting position and repeat this time Leading
188 6 Weeks to a Cover Model Body
with right Leg. Keep back straight at all times by contracting the core and
looking straight ahead.Breath out on exertion.
DEADLIFT(BENT LEG)
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back of thigh, Lower Back, Backside, Front of Thighs
Muscles Worked : Hamstrings, Erector Spinae, Glutes, Quadriceps
Instructions: Grab the bar shoulder width apart with one
hand facing the opposite direction. Have a wide stance with toes facing
directly forwards. Keeping the abdominals and back tight sit back in a squat
like motion down as far as you can so your backside is close to the ground.
This angle should be less than 90 degrees. Keep the bar ahead of knees all the
time with arms outstretched. Don’t use the arms, Let the Legs do all the work.
Keep a slight Lean from the hips throughout the movement. From here make
sure to push through the heels and straighten back up to starting position
again and repeat. Breath in as you go down and out as you come up.
Resistance Training Manual 189
ALTERNATE DB LUNGES
POINT A POINT B POINT C
POINT D POINT E
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Front of Thighs, Inner Thigh, Back of Thighs, Back
of Lower Leg, Backside
190 6 Weeks to a Cover Model Body
Muscles Worked : Rectus Femoris, Vastus Intermedius, Vastus
Medialis, Vastus Lateralis, Adductors Magnus, Longus and Brevis, Biceps
Femoris, Semi-Membranosus, Semi-Tendonosus, Gastrocnemius, Soles,
Gluteus Maximus
Instructions : Stand with feet together and arms by side gripping
DBs. Take a forward lunge with one foot and place firmly on the ground. From
this position, bend the Leading Leg in a squat action until the thigh is parallel to
the floor and the knee of the back Leg is touching the ground. Driving up
through the heel of the front leg return to the starting position by Leaping
backwards. Repeat movement for other Leg and continue to alternate for
required number of repetitions. Ensure that you don’t lean into the exercise
and stand totally erect at all times with strong contracted core area, chest out
and shoulders back with spine straight. Breathe out on exertion and in on
relaxation.
Resistance Training Manual 191
ALTERNATE BB LUNGES
FRAME 1 FRAME 2
FRAME 3 FRAME 4
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Front of Thighs, Inner Thigh, Back of Thighs, Back
of Lower Leg, Backside
Muscles Worked : Rectus Femoris, Vastus Intermedius, Vastus
Medialis, Vastus Lateralis, Adductors Magnus, Longus and Brevis, Biceps
Femoris, Semi-Membranosus, Semi-Tendonosus, Gastrocnemius, Soles,
Gluteus Maximus
Instructions : Stand with feet together and arms gripping barbell
placed across shoulders as if about to do a squat. Take a forward lunge with
one foot and place firmly on the ground. From this position, bend the Leading
Leg in a squat action until the thigh is parallel to the floor and the knee of the
back Leg is close to touching the ground. Return to the starting position by
Leaping backwards. Do same for other Leg and continue to alternate for
192 6 Weeks to a Cover Model Body
required number of repetitions. Ensure that the front knee never goes
forward of the Leading foot. Breathe out on exertion and in on relaxation.
WALKING DB LUNGES
FRAME 1 FRAME 2
FRAME 3 FRAME 4
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Front of Thighs, Inner Thigh, Back of Thighs, Back
of Lower Leg, Backside
Muscles Worked : Rectus Femoris, Vastus Intermedius, Vastus
Medialis, Vastus Lateralis, Adductors Magnus, Longus and Brevis, Biceps
Resistance Training Manual 193
Femoris, Semi-Membranosus, Semi-Tendonosus, Gastrocnemius, Soles,
Gluteus Maximus
Instructions : Stand with feet together and arms by side gripping DBs.
Take a forward lunge with one foot and place firmly on the ground. Lunge
down until both knees are at 90 degrees and as you come up lunge forward
with the other Leg. Continue this until required number of repetitions is
completed. Ensure that knee stays behind toe at all times. Breath in as you
lower and out as you rise up.
WALKING BB LUNGES
FRAME 1 FRAME 2
FRAME 3 FRAME 4
194 6 Weeks to a Cover Model Body
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Front of Thighs, Inner Thigh, Back of Thighs, Back
of Lower Leg, Backside
Muscles Worked : Rectus Femoris, Vastus Intermedius, Vastus
Medialis, Vastus Lateralis, Adductors Magnus, Longus and Brevis, Biceps
Femoris, Semi-Membranosus, Semi-Tendonosus, Gastrocnemius, Soles,
Gluteus Maximus
Instructions : Stand with feet together and arms gripping BB placed
across shoulders as if about to do a squat. Take a forward lunge with one foot
and place firmly on the ground. Lunge down until both knees are at 90
degrees and as you come up lunge forward with the other Leg. Continue this
until required number of repetitions is completed. Ensure that knee stays
behind toe at all times. Breath in as you lower and out as you rise up.
Resistance Training Manual 195
DEADLIFT FROM GROUND
FRAME 1 FRAME 2 FRAME 3
FRAME 4 FRAME 5
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back of thigh, Lower Back, Backside, Front of Thighs
Muscles Worked : Hamstrings, Erector Spinae, Glutes, Quadriceps
196 6 Weeks to a Cover Model Body
Instructions: With barbell on ground stand over it with
barbell close to shins. Lower down to grip the bar as if doing a Romanian
deadlift. Grip the barbell shoulder width apart with one hand facing the
opposite direction. Have about a 1 and ½ foot stance with toes facing directly
forwards. Contracting the core and pushing through the heels straighten up
until in full standing position. After momentary pause slowly lower barbell back
to ground again as if doing a Romanian deadlift. When barbell hits ground
straighten up fully before commencing the next repetition. Make sure you
don’t use the arms, let the Legs do all the work. Breath in as you go down and
out as you come up.
DEADLIFT(ROMANIAN)
START POINT MID POINT END
POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back of thigh, Lower Back, Backside
Muscles Worked : Hamstrings, Erector Spinae, Glutes,
Instructions: Grab the bar shoulder width apart with one
hand facing the opposite direction. Have a wide stance with toes facing
directly forwards. Keeping the abdominals and back tight sit back in squat like
motion just about 30 degrees or so. Stop bending knees at this point and
commence bending from the hips maintaining a straight spine at all times and
keeping the head up. Make sure you have a contracted core throughout.
Focus on a point ahead of you. Go to the furthest point you can without
curving your spine or coming off your heels and you should feel a good stretch
Resistance Training Manual 197
in your hamstrings. Push through your heels and raise back to an upright
position. Don’t use the arms. Breath in as you go down and out as you come
up.
198 6 Weeks to a Cover Model Body
DELTS/TRIS/BIS
STANDING CURL/PRESS/EXT
FRAME 1 FRAME 2 FRAME 3
FRAME 4 FRAME 5 FRAME 6
Resistance Training Manual 199
FRAME 7
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Front of Arm, Shoulders, Back of Arm
Muscles Worked : Biceps, Deltoids, Triceps
Instructions : Stand with an underhand grip of the EZ bar so
palms facing up. Take a narrow grip. From here do a standard bicep curl,
keeping elbows tight to side and only raise up as far as body allows. From here
press the bar straight over your head extending your arms. Here keeping your
upper arm perpendicular to the ground and elbows close together lower the
Bar so that you stretch the triceps. From the bottom position extend arms up
so that arms are once again extended above head. Lower the bar to the chest
and the extend out to full extension with arms down by side like at the start.
200 6 Weeks to a Cover Model Body
LYING EXT/CURL/PRESS
FRAME 1 FRAME 2 FRAME 3
FRAME 4 FRAME 5 FRAME 6
FRAME 7
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS
Areas of Body Worked : Back of Arm, front of Arm, Shoulders
Muscles Worked : Biceps, Triceps, Deltoids
Instructions : Lie on a flat bench and hold DBs directly up so that
your upper arms are perpendicular to the ground. Keep them the width of
your head apart and have your palms facing each other. Keeping your upper
arm perpendicular to the ground bend at the elbow and lower your arms down
Resistance Training Manual 201
by the side of your head until triceps in fully stretched position. From here
keeping the elbows close extend arms back up to starting position. From here
lower upper arms by your side until DBs are at your chest. From here extend
arms downwards until Biceps fully extended. Now keeping upper arm in that
angled position by your side curl the DBs back up and then from here press the
DBs directly up to original starting position. Keep all movements slow and
controlled.
202 6 Weeks to a Cover Model Body
Rower Important thing here is the technique as most people do it wrong. See the
next sequence of pictures illustrating technique and explanations below them.
FRAME 1 FRAME 2
FRAME 3 FRAME 4
FRAME 5 FRAME 6
Cardiovascular Training Manual 203
When using the rower it is very important to keep your back upright at all
times. You should be using the arms and legs to do the work not the back. So
keep the core area contracted and chest out, shoulders back throughout. Start
in the position in frame 1 when your knees are fully bent and arms extended.
From here push through your legs and pull with your arms and firstly push back
to a position with legs straightened(frame 2). From here pull in the arms to
touch the stomach(frame 3). The leave the arms back in (frame 4) and only
when the arms pass the knees do you start bending the knees(frame 5) and
finally finish at your starting point(frame 6).
Whether you are on your recovery or high intensity phase make sure to keep
the speed of your movement in and out the same. To increase intensity you
need to pull and push harder not move faster.
This is the display you will see on the rower. It is important to use it. On the
top left is your time. An important guide is on the top right as it is your strokes
per minute. This will tell you valuable information about how fast you are
moving in and out. Don’t allow this to go over 32 as otherwise you will be
moving too fast. The big display in the middle is the speed/500m i.e. how long
it will take you to do 500m. This figure will decrease as you move faster and
harder as it will take you a shorter period of time to complete 500m. Many
204 6 Weeks to a Cover Model Body
make the mistake of thinking the opposite. Finally the bottom display tells you
how many meters you have rowed. Such indicators are important to ensure
that you progress each workout.
Finally on the rower you will see this dial on the right hand side. What this
determines is the strength of the pull. If you have it at 1 it is very free moving.
If it is at 10 then the pull will be strong like if in wavey waters. I recommend to
most to keep at around 7 as medium pull for everyone.
Your other interval2 option is the punchbag. Make sure to fully extend your
arms when you make contact with the bag and alternate each arm. Keep a
narrow stance and keep on your toes. Punch as hard as you can as opposed to
loads of soft punches. Keep movements fast but powerful at the same time.
Move with the bag.
Cardiovascular Training Manual 205
PUNCHBAG
When using the punchbag it is important that you utilise all your muscles to
make it as effective as possible. Important to have a stance of about 1 and ½
feet or so and to remain on your toes. Also remain a distance from the bag so
that when you hit it your arms are fully extended as you can see in the pictures
above. Also generate power from your feet up. Don’t just stand static. You
will also be kicking the punchbag (see pics below). Vary your punches and
kicks hitting at different angles and heights.
206 6 Weeks to a Cover Model Body
MITTS
This is an alternative to the punchbag for the circuit if you have a training
partner or a personal trainer. One person wears these mitts and the other
person punches them alternating between each side. Person holding them can
also change the hand positions positions. If kicking then need to be held
lower.
Cardiovascular Training Manual 207
SKIPPING
208 6 Weeks to a Cover Model Body
Squat Jumps
From a standing position squat down in a fast movement and driving through
the heels explosively jump up in the air tucking knees into chest. Complete as
many repetitions in the minute as you can
Cardiovascular Training Manual 209
STRETCHING GUIDELINES
Some stretching rules-of-thumb are:
• Stretch with gentle and slow movements. Jerky motions are not
effective and can cause injury.
• Make sure to stretch muscle on each side of the body. If stretching arms
or legs complete all stretching on one limb before moving to the opposite
• Do not stretch injured muscles unless your health professional approved
your doing so beforehand.
• Hold each stretch for 60 seconds stretching further every 15 seconds. Do
2 sets for each stretch.
• Make sure to stretch to the point where you can feel the tension. Hold
at this point and when moving further every15 seconds make sure to hold each
new position.
Flexibility Manual 211
QUADRICEPS
When stretching the quadriceps make sure to grab the shin area. Don’t pull on
the foot. Also keep the toe neutral with ankle at 90 degrees. If you are pulling
on your toe you will be stretching the muscle on the shin and contracting the
calf muscle and taking from the quadriceps stretch. Make sure to keep both
legs close together. Pull back as far as you need to feel a stretch. If fully back
and stretch not adequate then push out with the hip to increase the stretch.
212 6 Weeks to a Cover Model Body
Flexibility Manual 213
GLUTES
Lie flat on the ground and grab behind the knee with both hands. Pull the leg
back towards chest. Keep knee and ankle at neutral 90 degree angles to
maintain full stretch on the glutes. Make sure to pull the leg towards same
shoulder as tight hips may take it outwards away from shoulder but force it in
line.
214 6 Weeks to a Cover Model Body
HIPS
Make sure to focus on stretching just the hip area, keeping the opposite leg flat
on the ground and keeping the toes of that foot pointing directly up towards
the ceiling. In stretch 1 above make sure to keep upper body flat on the ground
and just twist from the hip area. In stretch 2 make sure to keep foot flat on the
ground and pull knee towards shoulder. To increase move foot further away
from straight leg.
Flexibility Manual 215
HAMSTRINGS
When stretching the hamstrings make sure to keep the knee fully locked out so
that leg is totally straight. Also have a neutral ankle joint so that calf is relaxed.
As you can see above the toe is facing upwards but at a 90 degree angle. Also
when stretching the hamstring make sure to keep a straight spine as both are
linked and if spine is curved you will be able to move further but won’t be as
good of a stretch.
216 6 Weeks to a Cover Model Body
Keep straight leg flat on ground and toe facing up to celing. Keep knee locked
out at all times and move from hip area.
Keep toes and heels touching each other. Knees locked and pushed into
ground. Move forward from hips.
Flexibility Manual 217
Spread legs as wide as you can and keep knees locked and pushed into ground.
Keep toes facing ceiling. Lean directly forward from hips and hold stretch.
Spread legs as wide as you can and keep totally straight and toes facing ceiling.
Start at the left leg and hold a stretch. After 15 seconds slowly move from the
left to the right leg using your fingers on the ground to move. Keep very slow
so that takes about 60 seconds to move from one to the other. Repeat back
again.
218 6 Weeks to a Cover Model Body
Grab heel with a towel or a stretching band. Make sure leg is totally straight
and pull toes back towards shin and lock the knee. Bring to point of most
stretch and hold before pulling further towards you after 15 seconds.
Flexibility Manual 219
INNER THIGHS
Place soles of feet together and pull them back as close as you can to your
pelvic area. Then push down on your knees with your elbows until you feel a
severe stretch on your inner thighs.
220 6 Weeks to a Cover Model Body
CALVES
Make sure to keep both feet flat, back leg straight and lean forward with the
front leg. Keep body upright and lean forward until feel stretch in back leg’s
calf.
Flexibility Manual 221
This stretch is for the soleus or lower calf muscle. Take a narrow stance. Again
have front knee bent but this time also bend the back leg. Keep both feet flat
and drop down into the stretch. You will feel a stretch in the lower part of the
back leg.
222 6 Weeks to a Cover Model Body
Sitting on the ground extend both of your legs. Place the heel of one foot on
top of the toe of the other. From a neutral ankle angle start pulling the toe
back towards the shin. You will feel a stretch in your calf.
Flexibility Manual 223
SHINS
Sometimes people get pains in their shins and blame shinsplints. However
shinsplints is a severe condition from severe inflammation of the peroneous
longus muscle that goes along the shin bone. True shinsplints only arise if this
discomfort is ignored and you continue to cause impact to the area.
From a straight leg, neutral ankle position push the toes forward away from
shins as far as you can and feel the stretch along the front of the shin.
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GROIN
Stand with both legs separated and toes facing directly forward. From here
lean down to one side keeping both feet flat on the floor. Continue to lean
down until you feel a stretch on your groin. Keep body upright at all times.
Flexibility Manual 225
CHEST
Sitting on ground with legs crossed place arms directly behind you with fingers
pointing behind you. From here push forward with your chest and shoulders
until you feel the stretch.
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Place your arm bent at 90 degrees against a fixed object at shoulder height.
Could be a machine or a door frame. Make sure to place the lower arm against
it and keep fixed. From here turn your body in the opposite direction until you
feel the stretch.
Flexibility Manual 227
Cross arms behind your back and place on a high surface at about shoulder
level. Once hands are on it then push down and away from it until you feel the
stretch. Make sure arms are fully extended at all times.
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ROTATOR CUFF & CHEST
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230 6 Weeks to a Cover Model Body
The rotator cuff is an area that gets very tight on a number of people especially
those involved in sports where one arm is dominant. If this gets tight then all
the muscles around the neck and shoulders lock up and there will be quite a bit
of discomfort. Can lead to migraine/headaches as neck muscle goes up into
the back of the head. Make sure to stretch the chest and shoulders as well as
the neck to eleviate. As you will see in the pictures stretching this area
involves keep a bent or straight arm against an object such as a gymball at
various angles.
In the last one above sit with legs crossed and arms out to side. Start with
palms facing down and then twist them backwards focusing on twisting the
baby finger as far as you can. Go to furthest point and hold.
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BACK
Push out as far and as hard as you can rounding the upper back to stretch the
lats.
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Hang off a height to stretch out the lats. Can also do with a supinated narrow
grip to hit different area
Flexibility Manual 233
Grab a fixed object and pull away from it as hard and far as you can to stretch
the lats
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SHOULDERS
To stretch the shoulders grab the elbow with the opposite arm and pull around
the neck until you feel the stretch. Make sure to apply the pressure to the
elbow.
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TRICEPS
To stretch the triceps(back of arm) grab the elbow and pull directly back and
down. Keep angle between lower and upper arm to a minimum. Make sure to
keep upper arm close to head.
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LOWER BACK
Grab behind the legs with both arms and keep heels and knees together. Pull
them into chest as far as possible and when this is done raise the head up
between the legs as far as you can so you create a ball. This will stretch out
the spine
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ABDOMINALS
Lying face down on the ground place hands into a pressup position and push
up arcing back but without raising lower stomach off the ground. Contrary to
popular belief this does not stretch the lower back but contracts it as you can
see it is shortening as opposed to stretching. Hold the top position.
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NECK
Grab the side of your head and making sure to only move your head pull it
down to the side as far as possible until you feel a stretch in the opposite side
of the neck. Should be quite sore. Repeat on the other side.
Grab the back of your head with both arms. Again only moving the head pull it
directly forward and down until you feel a good stretch in the back of the neck.
Should feel right into middle of the back of your head where the muscle
attaches.
Flexibility Manual 239
Dave Sheahan is Ireland’s Most Qualified Fitness Professional and has
earned the title of Worlds #1 No Holds Barred Elite High Achievement
Consultant. Dave has had a distinguished and successful career since
1995 which has seen him operate a chain of fitness centres for 10 years,
as the Celebrity Personal Trainer to likes of Cranberries and National TV
Personalities, Elite Coach to N.S.C.A. Bronze Medalists in 2008
International Index Championships, Corporate Fitness Advisor to Large
Multinational Companies, Elite Coach to Body For Life winners 5 years
running, Elite Mentor of Trainers & Fitness Business Owners plus
thousands of Clients whose lives have been transformed.
As well as being seen and heard on several top rating National T.V. &
Radio Stations plus National Newspapers Dave is an International
Speaker and organiser of his own International “Body And Mind For Life
” and “Living With Purpose” Events. He is also the author of “Body And
Mind For Life – Make Your Dreams Your Reality” and a number of other
books. On top of speaking internationally Dave has leveraged the
internet transforming lives through digital products, online seminars and
online coaching.
Among Dave’s physical achievements are becoming Body for Life
Champion 2004, competing in many triathlons and marathons
internationally and at one stage holding a record in the Guinness Book
of Records for rowing.
Dave’s mission is to educate, inspire and motivate millions of people
worldwide to take control of their lives and achieve their dreams and in
doing so make a difference in people’s lives and in turn that will make a
difference in others lives.
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