Guide to Fat-burning Training En

8/18/2019 Guide to Fat-burning Training En

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GUIDE TOFAT-BURNING TRAINING


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GUIDE TO FAT-BURNING TRAINING

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3WWW.SCITECNUTRITION.COM

JAMES ELLIS

• Fitness Cover Model• WBFF World Champion• Team Scitec

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CREATES A SENSE

OF FULLNESS

REDUCES THE ABSORPTION

OF CARBS AND FATS

CONTRIBUTES TO WEIGHT LOSS WITH ANENERGy RESTRICTED DIET

WEIGHT LOSS& BLOODCHOLESTEROL

MANAGEMENT WITH GLUCOMANNAN

FIBER



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DIASALAMON

FITNESS MODEL

IFBB JUNIOR HUNGARIAN CHAMPION 2013

IFBB EUROPEAN CHAMPIONSHIP 2013

JUNIOR BIKINI FITNESS 4TH PLACE

TEAM SCITEC

4


Over the past two decades, the range of available

food supplements has changed entirely.

Twenty years ago there were onlyvitamin and mineral formulas, proteins,weight/mass gainers (full of sugar) anda handful of amino acid products onthe market. It wasn’t particularly

difficult for anyone to put togetherthe suitable stack to meet all possibleneeds. Since then, the situation haschanged substantially. The leadingsupplement companies supply tens or

FOOD SUPPLEMENTATION– WISELY!


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In case of a low calorie diet, providingthe essential vitamins, minerals and fattyacids is essentially important. Vitamindeficit generates exhaustion, weaknessand lethargy. With this notion in mind,it is vital to develop your basic dietarysupplement stack around multivitamins,

minerals and essential fatty acids.When choosing the suitable vitamin

product, it is advised to consider

multiple circumstances. You haveto estimate the intensity level ofyour training during dieting. Certain

exhausting sport activities requireincreased amounts of vitamin andmineral intake. A mild intensity cardioworkout pushes mineral needs further,whereas a heavy and intensive workoutcan increase Vitamin B and antioxidantrequirements. You have to be aware of

calorie limitations as well. The stricterthe diet, the higher the body's

additional vitamin- and mineral-

needs. You have to consider what othersupplements you would like to use.

There might be overlapping between

ESSENTIAL MICRO-NUTRIENTS


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the ingredients and agents ofcomplex vitamin/mineral formulas,certain weight management andenergizing products. Our diet shakesalso contain certain micronutrients.Our suggestion for basic needs isthe Mega Daily One Plus, while the

Multi Pro Plus is a more complexformula, followed by the moreadvanced Monster Pakand the Jumbo Pak.

The Multi Pro Plus containsextra essential fatty acidsin a greater amount, butit is advised to complete

all the previouslymentioned supplementswith the Omega 3formula, found in theScitec EssentialsLine. Furthermore,the Monster Pakand the JumboPak contain

ingredientswhich canbe found inpre-workoutand energizingformulas.

SCOTTDORN

FITNESS COVER MODEL

WBFF CENTRAL US CHAMPION

TEAM SCITEC USA


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So although we now know how manycalories we should eat, we are eatingfood, not calories. Out of all thecomponents of food, protein,carbohydrates, fat and alcohol containcalories. Proteins and carbohydratesyield 4 calories, fat yields 9, and alcohol

delivers 7 kcal per gram. The secondstep of adjusting the diet is to calculatethe daily protein need. Diets aimed atdecreasing body fat and maintaining

muscle mass require a relatively high

amount of protein intake. Dependingon gender and physical activity, thedaily recommended protein intake (per

bodyweight-kilograms) could vary from1.5 grams to 3 grams.

Looking back at the man in our example,his minimum daily protein need is105 grams. Presuming he takes105 grams of protein (1.5 per bodyweight-kilograms), this results in a total of 420calories. The remaining 1080 calories

should be divided between carbohydratesand fats (alcohol consumption is notrecommended). Because there are noessential carbohydrates, onlyfatty acids, the next step is toadjust the proper fat intake. Mostexperts claim that 20-30% ofthe energy intake shouldcome from fats. In thiscase we will stick with20%, which translates

to 300 calories and can be providedby a daily intake of 33 grams fat. Theremaining 780 calories should be gainedfrom carbohydrates, which translate to195 grams of carbs a day. In this respect,a 1500 calorie daily diet should consist of105 grams protein, 195 grams carbs and

33 grams fat. Naturally, these are not strictnumbers to follow, only guidelines to giveyou an idea how to start off. The givenamount of calories and nutrients should bedivided into at least four meals a day.

In order to compose the prescribednutrient combination, we have to know

the exact protein, fat and carbohydratecontent of different foods. There arespecific tables and charts out there, andthese are highlighted on the packagingof every food product. At first, orientationbetween millions of different foods seemsto be a tough task, but luckily there aresome basic guidelines that can help youin choosing the right food for your

aims and diet.

PROTEINS – FATS – CARBOHYDRATES


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WHAT SHOULD WE EAT?Good Protein Sources: MODERATE GOOD PERFECT

chicken breast *

other parts of chicken *

turkey breast *

other parts of turkey *

Saltwater fish *freshwater fish *

lean red meat *

egg white *

fat-free dairy products *

legumes *

oil seeds (with care) *

protein powders, dietary shakes *

Good Fat Sources:

Fish (salmon, herring, sardine, etc.) *

Fish- and flaxseed-oil based supplements *

Oil Seeds *

Olive oil *

Colza Oil *

Good Carbohydrate Sources:Oatmeal *

Brown Rice *

Sweet Potato *

Legumes *

Vegetables *

Whole-wheat Products *

Certain Fruits *


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Calories (kcal) Protein (g) Fat (g) Carbohydrates (g)Chicken Breast 109 25 1 0

Chicken Thigh 129 21 5 0

Turkey Breast 114 24 2 0

Turkey Thigh 174 21 10 0

Beef (loin) 116 19 4 1

Beef (topsides) 243 17 19 1

Beef (sirloin) 233 19 17 1

Pork (thigh, chop) 156 21 8 0

Pork (scapula) 295 18 24 0Tuna 89 19 1 1

Carp 100 16 4 0

Milk (fat-free) 36 4 0 5

Milk (1,5% fat) 54 4 2 5

Milk (2,8% fat) 63 4 3 5

Low Fat Cheese 205 29 9 2

Cottage Cheese (low fat) 81 14 1 4

Cottage Cheese (fatty) 143 16 7 4

Egg (1 egg = 40g) 65 5 5 0

Egg white (1 egg = 24g) 12 3 0 0

Oatmeal 375 14 7 64

Rice 344 8 0 78

Graham Bread 265 10 1 54

Rye Bread 257 8 1 54

Potato 92 3 0 20

Beans 313 22 1 54

Chickpeas 303 20 3 49

Lentil 334 26 2 53

Peas 88 7 0 15

Broccoli 24 2 0 4

Cucumber 12 1 0 2

Carrot 36 1 0 8

Spinach 16 2 0 2

Tomato 20 1 0 4

Apple 28 0 0 7

Pineapple 59 0 1 12

Banana 100 1 0 24

Grapes 85 1 1 18Walnut 637 19 57 12

Almond 608 28 52 7

Hazelnut 676 16 64 9

Peanut 591 27 47 15

A handful of important foods and their nutrient and energy content

( per 100 g of raw nutrients )


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The glycemic index is an importantattribute of food that specifies howmuch a given food increases bloodsugar levels on a scale from 0 to 100.The higher blood sugar level (or

blood glucose level) a food causes,

the higher its glycemic index is.

Only those foods have a glycemic indexthat contain significant amounts ofcarbohydrates.

The higher a particular food’s glycemicindex is, the higher and faster it raisesblood sugar levels, forcing the bodyto produce an increased amount of

insulin. Following the significant insulinproduction, the blood glucose level

drops suddenly, resulting in a fluctuatingblood sugar level. The decreased bloodglucose level leads to hunger, whichforces one to eat again, thus creating anever ending cycle.

If your aim is body fat reduction,

make sure you choose a carb source

with a low or mild glycemic index, while also keeping the chosen products’energy and fat content in mind. The onlyexception to this notion is post-workoutmeals, when the glycogen reserves ofmuscles are depleted. In order to avoidmuscle mass loss, you have to refill

these storages with carbohydrates withhigh glycemic indices.

THE GLYCEMIC INDEX

Glycemic-index table

F O O D S

GLYCEMIC-INDEX

High (70-100) Moderate (55-70) Low (0-55)

glucose, granulated sugar, fizzy

drinks and juices, syrups, sweetened

dairy drinks, alcoholic beverages,

cakes, sweets, biscuits and cookies,

chocolate, pastries (of white flour),

pasta (of white flour), cornflakes,

popcorn, potato (cooked,

roasted, mashed), grape, banana,

watermelon, dates, dried fruit

honey, seedy breads, muesli

(plain, not sweetened), plain

biscuits, corn, peas, brown

and basmati rice, quinoa,

juices (with no added sugar),

melon, turnips, yellow squash,

beetroot, mangos, pineapple

pastries (wholegrain), pasta

(whole seeds), oatmeal,

barley, beans, lentil,

chickpeas, milk, yogurt,

kefir, walnuts, cashews,

hazelnuts, certain fruits, most

vegetables, dark chocolate

(with 70% or higher coca

content), fructose


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You already know how many calories,

proteins, fats and carbohydrates youhave to consume. You have a list of

what you can eat. You’ve seen what

these foods are comprised of and how

much calories they contain. What you

have left is to do some math to build up

your own diet.

The daily planned protein intake cannot

always be met in quality, or in quantity. This is the time when protein based foodsupplements take the stage. One or twoservings are definitely recommendedon a daily basis. For losing weight andfor fat-burning diets, we would like torecommend our own casein based proteinformulas, like the 100% Casein Complex,

Night Pro and Über Milk. Our proteinblends are also suitable for diets. Due totheir slow absorbing nature, using them

makes “bridging” the catabolic (muscle

break down) periods easier. Slowerdigestion rates make it easier to controlhunger too. If a body fat reducing dietis paired with intense sport activities, itis highly recommended to use one ofour BCAA (branched chain amino acid)formulas, which already count as semi-advanced supplements. During a caloriedeficit diet, even moderately intense

sports activities can start absorbing themuscle tissue by using branched chainamino acids to produce energy.

A more complex compositioncharacterises our two dietary shakesdesigned for women: the New Styleand the Restyle Shake. Besides theirhigh quality protein and carbohydrate

content, they contain micro-nutrients andother active ingredients which supportbodyweight management.


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while the products containing the mostactive ingredients are the REVEX-16 andSHREDEX. When considering complexity,it is helpful to take overlapping amountsof ingredients into consideration. Mostof our ingredients can be found in ourother products as well. REVEX-16 and

SHREDEX contain most of those specialingredients which are not present in anyother formula that we have.

Choosing a one or two ingredient bodyfat control formula is recommendedif you would like to refrain from usingstimulants, or if you already take

Caffeine from any other source. It ispossible to compose a relatively orentirely stimulant free stack from

TEA-X, HCA, HCA-CHITOSAN, CLA

and our Carnitine formulas. We can alsoinclude WATER CUT, which is a popularpre-contest formula among competitors.

Of course, the intensity and theeffectiveness of training can be

enhanced by several other ingredientcombinations as well. Pre-workoutformulas, amino products, Creatinesand hormone optimisation formulas canall come handy during body fat loweringor muscle maintenance programs.One important thing to consider whencomposing product combinations is

to mind the overlapping amounts ofstimulants in bodyweight managementand pre-workout energizing formulas.

CAFFEINE CONTENT PER SERVING


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The (Hydroxycitric Acid)

extracted from the plant Garcinia Cambogia

has been considered as a „star” ingredient

among the people who follow fit lifestyle.

The HCA content of the SCITEC NUTRITION®

HCA supplement is 60%! CHITOSAN is

a soluble fiber which is often added to HCA

formulas for even better results.

is a standardized Green Tea

extract with 50% Polyphenols content - including

epigallocatechin gallate (EGCG) - which is a potent

antioxidant. The thousands years’ use and scientific

evidence also support the claim that Green Tea

in Tea-X may contribute to normal fat metabolism

and bodyweight management. TEA-X contains

only little amount of Caffeine.

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Basic stack – for beginnersWith slow-digesting muscle maintaining protein, complex bodyweight controlformula, essential fatty acids and vitamins/minerals.

SUGGESTED SUPPLEMENT STACKS FOR MEN

workoutnightmorning noon

PFX

OMEGA 3NIGHT PRO

MEGA DAILY ONEPLUS

OMEGA 3

essential fatty

acids, necessary

during dieting

NIGHT PRO

casein milk protein

formula for nighttime

usage

MEGA DAILY ONE PLUS

basic complex

multivitamin/mineral

formula

PFX

complex

bodyweight

control formula


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Premium stack – for serious purposesWith slow digesting muscle maintenance protein, complex bodyweight controlformula, essential fatty acids and vitamins/minerals. At the premium level, we

recommend a stronger multivitamin/mineral formula, super complex bodyweightcontrol formula and extra L-Carnitine supplementation.


FIRE RAID

OMEGA 3100% CASEINCOMPLEX

MULTI PRO PLUS

100% CASEINCOMPLEXMEGACARNI-X

MEGA CARNI-X

high dose

L-Carnitine

formula

100% CASEIN COMPLEX

micellar casein

dominant casein

milk protein

formula

MULTI PRO PLUS

high level complex


formula

Fire Raid

super complex

stimulant

formula

OMEGA 3

essential fatty acids,

necessary during

dieting


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Super premium stackfor perfectionistsWith slow digesting muscle maintenance protein, complex bodyweight controlformula, essential fatty acids and vitamins/minerals. At the super premium level, werecommend a stronger multivitamin/mineral formula, super complex bodyweightcontrol formula, and the usage of CLA and different types of L-Carnitine.

CLA

conjugated

linoleic acidformula

ÜBER MILK

micellar casein

dominant milkprotein isolate –

with zero carbs

OMEGA 3

essential

fatty acids,necessary

during dieting

MULTI PRO PLUS

high level complex

multivitamin/mineralformula

Fire Raid

super complex

stimulantformula

Carni Cannon

super complex

L-Carnitineformula

WORKOUTNIGHTMorNING NOON

FIRE RAID

OMEGA 3

MULTI PRO PLUS

ÜBER MILK ÜBER MILKCARNICANNONCLA


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• W I D E S P E C T R U M V I TA M I N B C O M P L E X

A N D V I TA M I N C I N H I G H D O SA G E !

• O M E GA - 3, L E C I T H I N

A N D C O E N Z Y M E Q 1 0 !

• L U T E I N A N D G RA P E S E E D

E X T RA C T !

O U R 3 0+

C O M P O N

E N T

M U L T I V I T A

M I N/ M I N E

R A L

F O R M U L A

W O N ’ T

D I S A P P O I

N T Y O U !

H E A V Y

D E M A N D

?

I N T E N S E

T R A I N I N

G ?

A V E R A G E

I S N O T E N

O U G H ?

I N C O N V

E N I E N T

S I N G L E S

E R V I N G

P A C K E T S

!



Use product in conjunction with a sensible training and nutrition program!

D I A S A L

A M O N

I F B B E U R

O P E A N C

H A M P I O N

S H I P 2 0 1 3

J U N I O R B

I K I N I F I T N

E S S 4 T H

P L A C E

T E A M S C I T

E C


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SC O T T D O R N

F I T N ESS C O V ER M

O D EL

W B F F C EN T R A L

U S C H A M P I O N SHI P

1ST

T E A M SC I T EC U S A

E X C I T E Y O U R S E N S

E S

W I T H O U R C R E AM Y

P R O T E I N S P E C I AL T I E S

!

N O W O F F E R E D

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• o n l y c o m p l e t e p r o t e i n s o u r c e s

• 4 - p h as e p r o t e i n b l e n

d : w h e y ,

m i c e l l ar c as e i n , t o t al

m i l k p r o t e i n ,

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• r i c h i n e s s e n t i al am

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e s


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Basic stack – for beginnersWith slow digesting muscle maintenance protein, complex bodyweight controlformula, essential fatty acids and vitamins/minerals.

OMEGA 3

essential fatty

acids, necessary

during dieting

FOURSTAR PROTEIN

4 component

protein blend

MEGA DAILY ONE PLUS

basic complex


formula

RESTYLE

complex

bodyweight

control formula

SUGGESTED SUPPLEMENT STACKS FOR WOMEN


RESTYLE

OMEGA 3FOURSTARPROTEIN

MEGA DAILY ONEPLUS

FOURSTARPROTEIN


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Premium stack – for serious purposesWith slow digesting muscle maintenance protein, complex bodyweight controlformula, essential fatty acids and vitamins/minerals. At the premium level we

recommend a stronger multivitamin/mineral formula, super complex bodyweightcontrol formula and extra L-Carnitine supplementation.

MEGA CARNI-X

high dose

L-Carnitine

formula

FOURSTAR PROTEIN

4 component

protein blend

MEGA DAILY ONE PLUS

basic complex


formula

REVEX-16

super complex

bodyweight

control formula

OMEGA 3

essential fatty

acids, necessary

during dieting


REVEX-16

OMEGA 3FOURSTARPROTEIN

MEGA DAILY ONEPLUS

MEGACARNI-X FOURSTARPROTEIN


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Super premium stackfor perfectionistsWith slow digesting muscle maintenance protein, complex bodyweight controlformula, essential fatty acids and vitamins/minerals. At the super premium level, werecommend a stronger multivitamin/mineral formula, super complex bodyweightcontrol formula, and the usage of CLA and different types of L-Carnitine.

CLA

conjugated

linoleicacid

formula

100% CASEIN COMPLEX

micellar casein

dominant caseinmilk protein

formula

OMEGA 3

essential

fatty acids,necessary

during dieting

MULTI PRO PLUS

high level complex

multivitamin/mineralformula

REVEX-16

super complex

bodyweightcontrol formula

CARNI COMPLEX

advanced

L-Carnitineformula with

ALC


REVEX-16

OMEGA 3100% CASEIN

COMPLEX

MULTI PRO PLUS

100% CASEINCOMPLEX

CARNICOMPLEX

CLA


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6 INGREDIENT WEIGHT AND BODYFAT MANAGEMENT COMPLEX

SUPPORTS THE NORMAL THYROID FUNCTION! BOOSTS METABOLISM AND CARDIOVASCULAR CONDITION! HELPS LIPID METABOLISM!



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FAT-BURNING TRAINING METHODS

LACEEKOVÁCSCROSSFIT CHAMPION

CROSSFIT GAMES EUROPE 2013 CHAMPION

TEAM SCITEC

When choosing between fat burningtraining methods, you should be askingthe following questions: What should Ido? When? For how long? How often?

There are multiple good answers forall of them, as all the methods havetheir advantages and their drawbacksat the same time. People’s aims andpossibilities are not entirely the same,so it is quite difficult to determine one

perfect solution that applies to everyone. At this point, the starting notion shouldbe: anything is better than nothing.With this idea in mind, you can choosefrom among some training techniquesexplained in the following sections,considering multiple factors, likepersonal aims, time schedules, availabletraining equipment and your physicaldevelopment.


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Short, high intensity interval cardio trainingHigh intensity interval training (HIIT) is gaining ground really fast among existing

training methods. This workout strategy alternates periods of short, high intensityexercises with short, low intensity recovery periods. Usually, intervals fall between

30-120 seconds, while the entire exercise should take about 15-25 minutesoverall. Researches have shown that HIIT results in higher post-workout energy

consumption than moderate, consistent intensity cardio exercises, which meansthat the rate of burning calories stays high for longer periods of time. There

are some risks to bear in mind though, especially for beginners, people in badphysical shape and those who are not conscious of their own medical condition.Nevertheless, because of the relative nature of intensity, the risk is moderate and

easily manageable, but the advantages are apparent. In addition, risks are smaller

for those who are already fit.

WHAT SHOULD WE DO?

Metabolic weight trainingBy now, it is widely believed that metabolic weight training is a really effectiveform of exercise. As opposed to traditional bodybuilding exercises, it isexecuted with lighter weights but is done for a longer period of time. However,

it is not regarded as a traditional cardio activity, nor is it a monotone and slowcardio training, as it is a more intensive type of workout. Metabolic training iscapable of burning an outstanding amount of calories, accelerates fat burningthroughout the body and is similar to HIIT in the sense that it also inducesbeneficial hormonal reactions. Be aware that metabolic training results in muscleloss in itself, because muscle building – and maintenance – can only be attainedby trainings based on heavier weights and fewer reps with longer pauses. Thisis why a successful fat reducing – muscle maintenance workout program mustcontain both heavy and metabolic weight training.


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Long, low intensity cardio training The advantage of a long duration – at least 60 minute – cardio is that more calories

are burnt from fat and the overall amount of burnt calories is relatively high.However, intensity and duration are inversely proportional, so even though the

training is longer, the intensity can only be lower at the same time. Even thoughthis kind of cardio burns more fat than

carbohydrates, the burnt amount of

calorie per unit of time is lower, and thismethod has no practical advantages inpost-workout metabolic acceleration. Asexplained, this practice is recommended

for fat burning to those beginners who areincapable of sustaining a higher intensitytraining regime. Under these conditions,

this particular type of cardio is not tootime efficient. Hiking and walking is ideal

for those who are not particularly fit orare older, (seriously) overweight or are

suffering from orthopaedic problems(joint issues). Otherwise, there is no point

to do one hour or longer cardio trainingsessions, once it is possible to burn the

same – or more – amount of calorieswith less time invested, or with

a different technique. Not to mentionthe beneficial effects of post-workout

metabolic acceleration.

Cardio training with moderate lengths

and intensitiesWhen doing cardio exercises for a moderate duration (30-45 minutes) at theupper limit of the aimed pulse zone (moderate intensity), body fat can be burntvery effectively. Additionally, the training is followed by some rise in calorieburning, though not as dominantly as in case of HIIT.


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Cardio in the morning after a protein shake A good way to prevent potential muscle loss is to have a small meal in the morning,containing only protein, or to have a protein shake instead. It lowers the risks bysuppressing cortisol levels and preventing muscle break down while providing allthe benefits due to low blood sugar and insulin levels.

WHEN SHOULD WE TRAIN?Cardio in the morning on an empty stomach

One of the most popular fat burning techniques is doing cardio training in themorning on an empty stomach. Many bodybuilding and fitness competitors apply

this method when aiming for a lean physique, and it is also recommended bytrainers. On the other hand, some experts tend to warn that the risk of muscle

mass loss is way too high and claim that in a 24 hour time span, the actual timeof cardio training is not a deciding factor when considering the burning of calories.

Low blood sugar and stored carb levels in the morning mean that the body is inits perfect condition to burn fat, but because of high cortisol (hormone that breaks

down muscles) levels, the chance of muscle burning is much higher. As a result, thepotential benefits and risks are equally high when following this training method.

Cardio in the eveningMany bodybuilders and dieters do cardio training late at night but refrain from

eating a single bite after workout so that the amount of burnt fat is maximised. Thismethod has its own benefits too, but these results are moderate to say the least,

while risks are quite high. Late night exercising is even prone to disturb your sleepcycles and regeneration rates. By the time you fall asleep, the speed of metabolicprocesses fall back to savings level, so you’ll miss all the post-workout benefits of

metabolic acceleration. The risk of losing muscle mass is exceptionally high.


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Regarded as an effective fat burning program, daily cardio workout is usually supportedby two arguments. Firstly, more training means more burnt calories. Secondly, frequentcardio helps maintain high metabolic efficiency, as there are no longer inactive periodsbetween exercises. These advantages are hindered by present risks of overtrainingor/and muscle mass loss. Furthermore, the risk of aerobic adaptation rises if a higherfrequency in training is maintained for a longer period – as the body becomes moreefficient, meaning that the same amount of training burns fewer calories over time.

When considering all the benefits and risks, it becomes apparent that shorter but morefrequent exercises provide a better benefit to risk ratio.

HOW OFTEN?



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JÁNOSCSUHAIBODYBUILDER

ARNOLD CLASSIC EUROPE AMATEUR 2013 2ND PLACE

SUPERBODY 2013 OPEN CHAMPION

TEAM SCITEC

Training program for building and maintainingmuscles

for menWhichever fat burning training system is chosen, it should be done inconjunction with a weight training program aimed at muscle building ormuscle maintenance. This is especially true because muscles are activetissues that burn calories even in a relaxed state.

4-day split training program1. day: chest, biceps, abs2. day: thighs, calves3. day: shoulders +traps, triceps, abs4. day: back, calves

The sequence of the body parts can be varied. We recommend starting

the week with the weakest muscle group. 33


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Chest

1. Incline bench press 2 warm-up setswith dumbbells or barbell 3 x 8-10

2. Flat bench press with

barbell or dumbbells 3 x 8-10

3. Incline dumbbell flyes 3 x 10-12

4. Dips 3 x 8-12

5. Pull-over 3 x 15


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JÁNOSCSUHAI

ARNOLD CLASSIC EUROPE AMATEUR 2013 2ND PLACE

SUPERBODY 2013 OPEN CHAMPION

TEAM SCITEC

ABS

1. Crunches 4 x 20-302. Reverse crunches 4 x 20-30


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Calves

1. Standing calf raises

or donkey calf raises 4 x 10-122. Seated calf raises 4 x 15-20

Thighs

1. Back squats 2 warm-up sets

or front squats 4 x 6-20Note: We give a wide rep range for quad exercises because somereact better to lower, some to higher reps. This is highly individual and issomething you have to learn about yourself!

2. Lunges or leg presses 3 x 6-20

3. Leg extensions 3 x 15

4. Stiff legged deadlifts 4 x 10-12

5. Lying leg curls 3 x 8-10

6. Standing leg curls 3 x 8-10


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Shoulders and traps

1. Side laterals 2 warm-up setswith dumbbells 3 x 10-12

2. Military press with 2 warm-up setsvbarbell or dumbbells 3 x 8-10

3. Bent-over laterals with dumbbells 3 x 10-12

4. Shrugs with dumbbells or barbell 4 x 10-12

JOSÉALMEIDA

NATIONAL CHAMPION 2009

TEAM SCITEC PORTUGAL


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János Csuhai

Arnold Classic Europe Amateur2013 2nd place

Team Scitec



THE NEWSTANDARD!L-Leucine – L-Isoleucine – L-Valine in 8:1:1 ratio!

One of the most basic sports supplements!

Indispensable amino acids for humans!

Strongly recommended during high intensity training!

BCAA-X

120 and

330 capsules

BCAA 6400

125 and

375 tablets

G-BCAA

250 capsules

BCAA XPRESS

apple, pink

lemonade: 700 g

unflavored: 500 g

ADDITIONAL BCAA FORMULAS FROM




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Arms

1. Incline dumbbell curls 2 warm-up sets4 x 6-10

2. E-Z bar curls – standing oron Scott-bench 4 x 6-10

3. Hammer curls orconcentrated curls 4 x 6-10

4. Pressdowns with rope 4 x 10-12

5. Close-grip bench press – withoutward pointing elbows 4 x 6-10

6. Overhead dumbbell extensionsor skull crushers 4 x 6-10

Where we use the word “or”, you should changethe exercises from one workout to another.

HERVÉDELCORSO

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3-day split training program1. day: thighs, glutes, calves2. day: chest, shoulders, triceps, abs3. day: back, biceps, calves

Training program for

building and maintainingmusclesfor WOmen


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Calves

1. Standing calf raises

or donkey calf raises 4 x 8-122. Seated calf raises 4 x 15-20

Thighs – glutes

1. Squats 4 x 10-15

2. Lunges 4 x 10-15

3. Sissy-squats 3 x 15-20

4. Stiff legged deadlifts 4 x 8-12

5. Leg curls – lying or standing 4 x 8-10

6. Hip raises 3 x 12-15

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Chest

1. Incline bench press with dumbbells 4 x 8-12

2. Incline dumbbell flyes 4 x 12-15

Shoulders

1. Side laterals with dumbbells 4 x 10-12

2. Bent-over laterals with dumbbells 4 x 10-12


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Triceps

1. Cable pressdowns 3 x 10-12

2. Overhead extensions with dumbbell 3 x 10-12


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Back

1. Wide grip pulldowns to chest 4 x 10-12

2. Cable rows – narrow grip 4 x 10-12

3. Hyperextensions 3 x 12-15

ABS1. Crunches 4 x 20-30

2. Leg raises 4 x 20-30


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51

R E S H A P

E Y O U R

P H Y S I Q U

E !

• 1 2 C O M

P O N E N T

S T I M U L A N

T

B O D Y W E

I G H T M A N

A G E M E N T

C O M P L E X !

• W I T H C A

F F E I N E A N

D S Y N E P H R I N E !

• W I T H G R

E E N T E A A

N D G A R C I

N I A

C A M B O G

I A E X T R A C

T S !

• W I T H C L

A A N D A L

A !

• W I T H C H

R O M I U M T

H A T C O N

T R I B U T E S

T O N O R M

A L M A C R O

N U T R I E N T

M E T A B O L I

S M A N D T

O T H E M A

I N T E N A N C

E

O F N O R M

A L B L O O D

G L U C O S

E L E V E L S.

*

C h e c k o u t o u r

F a c e b o o k p a

g e : w w w. f a c e

b o o k . c o m / S c

i t e c u k

C h e c k o u t o u

r o t h e r 2 0 0 +

p r o d u c t s a s

w e l l !

* T h i s s t a t e m e n t h a s b

e e n s c i e n t i fi c

a l l y p r o v e n a n

d a u t h o r i z e d

b y t h e E u r o p e

a n F o o d S a f e t y A u t h o r i t y.

U s e p r o d u c t i

n c o n j u n c t i o n

w i t h a s e n s i b

l e t r a i n i n g a n d

n u t r i t i o n p r o g r a m !

W W W. S

C I T E C

N U T R

I T I O N. C

O M

D I A S A L A M

O N

• I F B B E U

R O P E A N

C H A M P I O N

S H I P 2 0 1 3

• J U N I O R B

I K I N I F I T N E

S S

4 T H P L A C

E

• T E A M S C

I T E C


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Biceps

1. Standing barbell curls 4 x 8-12

2. Concentrated curls with dumbbell 4 x 8-12

Weekly 3 metabolic

and 3 (or 4) muscle

maintenance workouts

can effectively help

achieve the desiredshape of physique.



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MYTHS ABOUT BURNING FAT“I’d only like to lose fat from my belly, not from anywhere else.” “I only want totarget my inner thighs.” “I just want to cover up the bat-wings from the backside of my upper arm!” These are often quoted sentences, mostly from women.

What is common in these objectives?

These are impossible to achieve! Eventhough it has been stated countlesstimes that “targeted fat reduction” isa non-existent thing, people just keeprepeating thousands of abs and torsoexercises, and spend hours sweatingon different leg machines in order toget rid of every gram of unwanted fat

on their belly and waist, and to achievea tighter thigh and bum. What do youthink, how many calories can be burntby swinging left and right with a broomup on your shoulders? Absolutelyminimal! Let’s take crunches forexample: researchers from the Univer-sity of Virginia showed that 250,000crunches are required to burn 1 pound

(0.45 kg) of fat, which translates to 100crunches a day over seven years. It iseven more useful if you park your carfurther away from the gym and walk alittle more.

The burning feeling in your musclesafter a hundred or a thousand trunk/ torso twists does not indicate that fat isbeing burnt, only that your muscles areexhausted.

Targeted fat reduction


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Guide to Fat-burning Training En

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