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Download Burn Fat Build Muscle Fast

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Do You Want To Build Solid Lean Muscle & Burn Fat Fast? If you're not making any progress from your current workout, then this FREE WORKOUT GUIDE is for you! If you want to build an impressive upper and lower body and burn fat at the same time, then dowload the exact workout program I use that has helped me get in the shape I'm in today. This is an easy to follow guide with visual demonstatations of each exercise. Visit www.justinkavanaghfitness.com for more information.

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www.justinkavanaghfitness.com www.facebook.com/justinkavanaghfitness.com f

About

Name: Justin Kavanagh Age: 34 Location: Co.Kildare, Ireland Height: 5,10 Weight: 175 Lbs Favourite Exercises: Barbell Bicep Curls & Bench Press Favourite Supplements: Maxi muscle Cyclone & Matador Muscle Premium Whey Favourite Body Part: Chest

Where Did It All Begin?

When I was growing up I never really enjoyed sports as much as most kids did. In fact I always tried to avoid playing soccer but it wasnt so easy because I didnt want to look like a fool all by myself.

For years I thought there was something wrong with me because I could never fit in with the rest of the crowd at school. I admit that I was a bit of a loner and did not have many friends growing up.

May be it was due to the loneliness, or may be because of the lack of fulfilment in my life, As a result I ended up abusing drugs and alcohol throughout my late teens and early twenties.

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When I reached my mid twentys I wanted to change my life for the better because I had a lot of bad habits, like smoking, drinking alcohol and even smoking weed the odd time. It really wasnt doing me any good so I joined a local gym and thats when I soon got hooked and I found a hobby that Im passionate about.

I have to say when I first started out I hadnt got a clue what exercises to do and there wasnt a good personal trainer in sight but luckily a guy I knew at the gym was generous enough to train with me.

He obviously had a lot of gym experience and knew exactly what It would take to get in good shape quickly.

Anyway, I dont want to bore you with the rest of my story but feel free to read it in full if you like.

Read my full story Right Here f

Now I want to share with you what has helped me achieve my fitness goals.

You can easily do a google search and find a lot of information on diet and fitness but you can learn every thing right here in this eBook that has worked for me and Im sure it will work for you too as long as you stay committed.

Read This Before You Begin

The exercises listed below can be performed by both men and women. It is recommended that you lift heavier weight so that you give your muscle a good workout for maximum results.

I suggest you stick to this program for 6-8 months for optimum results.

For each day you workout, It is recommended that you train 2 body parts:

1. 2.

Large Muscle Group Small Muscle Group

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Legs Shoulders

Large muscle groups Small Muscle Groups

Chest Arms

Back

In the pages to follow is the exact workout program I currently do that has helped me get in the shape Im in today.

The photos come from www.bodybuilding.com website.

You do not have to do every exercise , if you find it difficult

or youre a beginner at least try to do most of them at a weight you feel comfortable with.

This program is also suitable for women but I suggest lifting light weights. f

Important Note Not all exercises are suitable for everyone. Before attempting a new exercises take into account factors such as flexibility, strength, and overall health to determine whether or not a particular exercises is appropriate for you.

Before performing each exercise make sure you use proper form and technique to avoid injury. Any injury sustained from proper or improper use of each exercise is solely the responsibility of the exerciser.

I disclaim any liability from injury sustained from the use of these exercises and suggest you consult a professional healthcare provider before attempting any of these exercises or exercise program.

Follow me on Facebook and Twitter to receive all the latest articles, videos and training programs.

Facebook Page Twitter Page

Note: To watch how each exercise is demonstrated, please click on the images.

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Day 1 Chest (Exercise #1)

BENCH PRESS 8-10 Reps X 4 Main Muscle Worked: Chest

1 2

INCLINE BENCH PRESS 8-10 Reps X 3 Main Muscle Worked: Chest

1 2

WEIGHTED PUSHUPS 8-10 REPS X 3 Main Muscle Worked: Chest

2

1

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CABLE CROSSOVER 8-10 REPS X 3 - Main Muscle Worked: Chest

1 2

INCLINE DUMBELL FLYES 8-10 X 3 - Main Muscle Worked: Chest

1 2

By the time you complete all 4 of the above chest exercises, try to finish your chest session on the chest press machine.

Butterfly Chest Press Machine 8-10 X 2 Main Muscle Worked: Chest

1 2

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Day 1 Triceps (Exercise #2)

Lying Close-Grip Barbell Triceps Extension 10 Reps X 3 Main Muscle Worked: Triceps

1 2

Standing Triceps Extension 10 Reps X 3 - Main Muscle Worked: Triceps

2 1

Standing Triceps Extension 10 Reps X 3 - Main Muscle Worked: Triceps

1 2

Triceps Dips 8-10 Reps X 3 - Main Muscle Worked: Triceps

Seated Triceps Extension 8-10 Reps X 3 (This exercise can be done standing or seated whatever makes you feel comfortable.) - Main Muscle Worked: Triceps

2 1

THATS IT FOR DAY 1! Well Done!

Day 2 Back (Exercise #1)

Wide Grip Pull Ups - Try to do at least 8 X 3

1 2

Main Muscles Trained: Lats Other Muscles Trained: Biceps, Middle Back

If you feel you are not comfortable doing pull-ups, not to worry.

When I first started doing pulls ups it wasnt easy either but if you can do at least 2 pull-ups at least its progress.

Bent Over Barbell Row 8-10 Reps X 3 Main Muscle Worked: Middle Back

1 2

Wide-Grip Lat Pulldown 8-10 Reps X 3 - Main Muscle Worked: Lats

1 2

One Arm Dumbell Row 8-10 Reps X 3 Main Muscle Worked: Middle Back

1 2

Barbell Deadlifts 8-10 Reps X 3 Main Muscle Worked: Lower Back

1 2

Day 2 Biceps Exercise #2

Barbell Curl 8-10 Reps X 3 Main Muscle Worked: Biceps

2 1

Seated Dumbell Curl 8-10 Reps X 3 Alternative: Hammer Curls - Main Muscle Worked: Biceps

1 2

Preacher Curls 8-10 Reps X 3 - Main Muscle Worked: Biceps

1 2

Standing Biceps Cable Curl 8-10 Reps X 3 - Main Muscle Worked: Biceps

1 2

Day 3 Shoulders & Abs Exercise #1

Standing Barbell Press Front & Behind Neck 8-10 Reps X 3 - Main Muscle Worked: Shoulders

2 1

Seated Dumbell Press Front & Behind Neck 8-10 Reps X 3 - Main Muscle Worked: Shoulders

1 2

Side Lateral Raises 8-10 Reps X 3 - Main Muscle Worked: Shoulders

1 2

One-Arm Side Lateral 8-10 Reps X 3 - Main Muscle Worked: Shoulders

1 2

Upright Barbell Row 8-10 Reps X 3 - Main Muscle Worked: Shoulders

1 2

Barbell Shrugs 8-10 Reps X 3

Alternative Exercise: Dumb-bell Shoulder Shrugs - Main Muscle Worked: Traps

2 1

Note: Choose just 4 or 5 abs exercises below

Kneeling Cable Crunches 20-30 Reps X 3 - Main Muscle Worked: Abdominals

1 2

Weighted Crunches 10-20 Reps X 3 - Main Muscle Worked: Abdominals

2 1

Decline Reverse Crunch 10-20 Reps X 3 - Main Muscle Worked: Abdominals

1 2

Plate Twist 10-20 Reps X 3 - Main Muscle Worked: Abdominals

1 2

1

Seated Barbell Twist 10-20 Reps X 3 - Main Muscle Worked: Abdominals

1 2

Plank Hold For 30-60 Seconds X 3 - Main Muscle Worked: Abdominals

Barbell Rollout from Bench 10-15 Reps X 3 - Main Muscle Worked: Abdominals

1 2

Ab Crunch Machine 20-30 Reps X 3 - Main Muscle Worked: Abdominals

2 1

Day 4 Legs & Cardio

Squats 10-12 Reps X 3 - Main Muscle Worked: Quadriceps

1 2

Weighted Step-Ups 10-12 Reps X 3 - Main Muscle Worked: Quadriceps

2 1

Leg Press 10-12 Reps X 3 - Main Muscle Worked: Quadriceps

1 2

Calve Raises 15-20 Reps X 3 - Main Muscle Worked: Calves

1 2

Day 4 Cardio

Fastest Way to 6 Pack Abs HIIT High Intensity Interval Training - Treadmill

Click image to watch video demonstration

Word of Caution: If you are unsure how to perform each exercise and are new to weight lifting I suggest you ask a personal trainer at a gym to show you. Last thing you want are ineffective workouts or even worse suffer an injury.

Final Word of encouragement

Remember that this program is all about progress, not perfection. The goal is for you to make gradual lifestyle changes that will help you get into better physical shape and improve your overall help.

Best of luck,

Never Ever Give up! Justin Kavanagh www.justinkavanaghfitness.com