six pack shortcuts : workout and eating system pdf
TRANSCRIPT
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G E T T I N G S T A R T E D
WORKOUT DAYSEach phase of the program has workout days. Repeat the workout days without skipping a day. For example, in phase 1, after day 4, your next workout would be day 1 again. Do not skip around workout days. Rest days are up to you. I recom-mend working out 5 days a week and resting 2 days if you want a quick jump-start into the program. Minimum workout days would be 4 days per week.
EXAMPLE OF A SCHEDULE FOR PHASE 1
REST DAYS FOR ALL 4 WORKOUT PHASESTake rest days according to how you feel. Minimum of 1 rest day a week is a must. Most will find the need to take more rest days during the first 2 weeks of training. Afterwards, your muscles will start to adapt to the workouts and will respond with less soreness. Getting 6-8 hours of sleep per night is a must for proper muscle recovery. You can still work your mus-cle if you feel a little soreness just as long as it doesn’t feel painful.
TIP: All you have to remem-ber is what day you worked on last, this way it is easier to keep up with the routine instead of trying to match the workout days specifically with the days of the week.
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REST TIMES BETWEEN SETSEvery phase has specific rest times. I encourage you to use a stopwatch to track the amount of rest between every set. This will ensure your heart rate stays elevated and that you have high intensity workouts every time to burn more body fat. To increase the intensity of your workouts, you can shorten the rest time between your sets OR increase your weight to further challenge yourself.
SUPERSETSSupersets are 2 exercises performed back to back with no rest in between. They can be on opposing muscles. For ex-ample: back & chest; biceps & triceps; quads & hamstrings. Supersets can also be done doing 2 exercises back to back on the same muscle group. For example: Bench Press & Dumbbell Flys; Barbell Curls & Dumbbell Hammer Curls.
TRISETSSame as a superset, except it’s 3 exercises in a row nonstop instead of 2.
AMOUNT OF WEIGHT TO USEPick a weight that you can perform the repetition needed for that exercise. If you started the program, its always safer to start off a little lighter and pyramid your way up as the sets progress. Make sure when you establish a weight used for an exercise, make sure it is heavy enough where you have difficulty finishing the last rep of the set.
TILL FAILUREThis means do the maximum number of repetitions of an exercise until your muscles fail, or can’t do anymore.
EXERCISE SUBSTITUTIONSSee Exercise Substitution worksheet.
G E T T I N G S T A R T E D ( C O N T ’ D )
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P H A S E W E E K S 1 - 41
DAY 1WORKOUT
SETS EXERCISES REPS WEIGHT REST1 set Warm up with: Push Ups 10-20 reps Body Weight None 3 sets Flat Bench press 12 reps ............... lbs Superset with: Bent over Barbell Row 12 reps ............... lbs 90 sec 2 sets Seated Military Press 12 reps ............... lbs Superset with: Standing Barbell Shrugs 15 reps ............... lbs 90 sec 2 sets Standing Barbell Curls 12 reps ............... lbs Superset with: Seated Body Weight Dips Till Failure / 70% of 1st set Body Weight 90 sec (For example, if you did 30 reps of Seated Body Weight Dips for the first set, then for the second set 70% would be 21 reps) 2 sets Barbell Squat 15 reps ............... lbs Superset with: Stiff Dead Lifts 15 reps ............... lbs 90 sec 1 set Standing Calf Raises 20 reps Body Weight Superset with: Running In Place (Weighted) 90 sec ............... lbs 90 sec 4 sets Decline Sit-Ups 15 sec Body Weight 15 sec
PURPOSE: Building your metabolism.LENGTH: Repeat all the workout days for 4 weeks before moving on to Phase 2.SCHEDULE: Workout 5 days and rest 2 days each week during this phase. (See example on page 1)MEALS: Implement 1-2 Zero Willpower Eating System meals per day.WEIGHT: Use the WEIGHT column to write the weight you lift. It should be heavy enough for you to be able to finish the number of reps for your first 2 sets.
Total Body WorkoutWorkout Time: 40-45 min.
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P H A S E W E E K S 1 - 41DAY 2WORKOUT
SETS EXERCISES REPS WEIGHT REST1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None 2 sets Incline Dumbbell Chest Press 12 reps ............... lbs Superset with: Wide Chin Ups 12 reps ................ lbs 90 sec 2 sets Standing Dumbbell Shoulder Press 12 reps ............... lbs Superset with: Standing Dumbbell Shrugs 15 reps ............... lbs 90 sec 2 sets Seated Dumbbell Curls (Both arms) 12 reps ............... lbs Superset with: Seated dumbbell overhead ext 12 reps ............... lbs 90 sec 2 sets Dumbbell Walking Lunges 20 reps (or 20 yards) ............... lbs Superset with: Dumbbell Stiff Leg Dead Lift 12 reps ............... lbs 90 sec 1 set 3-Position Calf Raises 30 reps per position Body Weight 90 sec (Totalling 90 Calf Raises with no rest between the 3 positions, afterwards rest for 90 seconds)
4 sets Bicycle Crunch 20 reps Body Weight Superset with: Mountain Climbers 30 sec Body Weight 90 sec
Total Body WorkoutWorkout Time: 40-45 min.
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P H A S E W E E K S 1 - 41DAY 3WORKOUT
SETS EXERCISES REPS WEIGHT REST 10 sets Body Weight Squats 20 sec Body Weight Superset with: Dynamic Push-Ups 20 sec Body Weight Superset with: Prone Cobras 20 sec Body Weight Superset with: Jumping Jacks 20 sec Body Weight Superset with: Mountain Climbers 20 sec Body Weight 1:30-2:00 min
DAY 4WORKOUT
SETS EXERCISES REPS WEIGHT REST 10 sets High Knees 20 sec Body Weight Triset with: Half Burpees 20 sec Body Weight Triset with: Reverse Crunch 20 sec Body Weight 90 sec
Abs & CardioWorkout Time: 32-37 min.
Abs & CardioWorkout Time: 25 min.
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P H A S E W E E K S 5 - 82
DAY 1WORKOUT
SETS EXERCISES REPS WEIGHT REST 1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None 4 sets Incline Dumbbell Bench Press 10 reps ............... lbs Superset with: Dumbbell Flat Fly’s 10 reps ............... lbs 90 sec 3 sets Side to Side Push ups 30 sec Body Weight 90 sec 3 sets Barbell Clean & Press 10 reps ............... lbs 90 sec 3 sets Front Raise 10 reps ............... lbs (heaviest) Superset with: Side Laterals 10 reps ............... lbs (heaviest) Superset with: Front Raise Till Failure ............... lbs (lighter) Superset with: Side Laterals Till Failure ............... lbs (lighter) Superset with: Front Raise Till Failure ............... lbs (lightest) Superset with: Side Laterals Till Failure ............... lbs (lightest) 90 sec (Choose 3 dumbbells of different weight. The first set do 10 reps, then grab the lighter dumbbell and do as many reps as you can, then grab the lightest dumbbell and do as many reps as you can. Perform all without rest in between.) 4 sets Skull Crushers 10 reps ............... lbs Superset with: Tricep Kickbacks 10 reps ............... lbs 90 sec 3 sets Side to Side Heel Touches 20 sec Body Weight Triset with: Jump Rope 20 sec Body Weight Triset with: Jumping Lunges 20 sec Body Weight 15 sec
PURPOSE: Burn the belly fat to see more visual results and build some quality muscles. LENGTH: Repeat all the workout days for 4 weeks before moving on to Phase 3.SCHEDULE: Workout 6 days and rest only 1 day each week during this phase.MEALS: Implement 3 Zero Willpower Eating System meals per day.WEIGHT: Use the WEIGHT column to write the weight you lift. It should be heavy enough for you to be able to finish the number of reps for your first 2 sets.
Chest, Arms & CardioWorkout Time: 45-50 min.
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P H A S E W E E K S 5 - 82DAY 2WORKOUT
SETS EXERCISES REPS WEIGHT REST 1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None Minimum 50 Wide Grip Chin Ups Maximum Body Weight Minimum (Do a total of 50 Wide Grip Chin Ups as quickly as possible)
5 sets Dead Lifts 10 reps ............... lbs 90 sec 6 sets Preacher Curl 10 reps ............... lbs Triset with: Dumbbell Hammer Curl 10 reps ............... lbs Triset with: Dumbbell Shrugs 10 reps ............... lbs 90 sec 3 sets Knee to Elbows 20 sec Body Weight 20 sec 3 sets Hand-Sliding Crunches 20 sec Body Weight 20 sec
Arms, Abs & CoreWorkout Time: 40-45 min.
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P H A S E W E E K S 5 - 82DAY 3WORKOUT
SETS EXERCISES REPS WEIGHT REST 1 set Warm up with: Push Ups 10-20 reps Body Weight None 3 sets Barbell Squats 10 reps ............... lbs Superset with: Walking Lunges 20 reps (or 20 yards) Body Weight 90 sec 5 sets Barbell Stiff Leg Dead Lift 12 reps ............... lbs 90 sec 3 sets Seated Calf Raise 25 reps ............... lbs Superset with: Knee to Elbow 20 sec Body Weight 90 sec 4 sets Lying One Leg Toe Touch 20 sec Body Weight 20sec
DAY 4WORKOUT
SETS EXERCISES REPS WEIGHT REST10 sets Burpees 20 sec Body Weight Superset with: Step Up Taps 20 sec Body Weight Superset with: 180 Jump Squats 20 sec Body Weight Superset with: Side to Side Jumps 20 sec Body Weight Superset with: Hydraulics 20 sec Body Weight 90 sec
Legs, Abs & CoreWorkout Time: 35-40 min.
Functional CardioWorkout Time: 32 min.
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P H A S E 1 2 D A Y S3
DAY 1WORKOUT
SETS EXERCISES REPS WEIGHT REST 1 set Warm up with: Push Ups 10-20 reps Body Weight None 5 sets Heavy Barbell Squats 12, 8, 5, 5, 5 reps ............... lbs 90 sec 5 sets Heavy Incline Bench Press 10, 5, 5, 5, 5 reps ............... lbs 90 sec 5 sets Weighted Dips 15, 7, 5, 5, 5 reps ............... lbs 90 sec Minimum 100 Hanging Leg Raises Maximum Body Weight Minimum (Do a total of 100 Hanging Leg Raises as quickly as possible)
PURPOSE: Shock and build muscles, especially around the core area to prevent the fat from returning.LENGTH: Repeat all 3 workout days 4 times for 12 days.SCHEDULE: Workout 12 days straight without taking any rest days during this phase.MEALS: Now you need to eat 5 Zero Willpower Eating System meals per day.WEIGHT: Use the WEIGHT column to write the weight you lift. It should be heavier than the previous phases since the reps are much lower.
TIP: Must keep very strict form in this phase due to the decrease in reps on your exercises and increase in weight used. Make sure you increase weight gradually, pyramiding up from the 1st set of the exercise to prevent injury. If you’re unsure if the weight is too heavy, have a spotter spot you until you are confident on the amount of weight you can handle for the amount of reps you need.
Chest, Legs & CoreWorkout Time: 35-40 min.
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P H A S E 1 2 D A Y S3DAY 2WORKOUT
SETS EXERCISES REPS WEIGHT REST 1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None 6 sets Heavy Dead Lifts 12, 8, 5, 5, 5, 5 reps ............... lbs 90 sec 6 sets Wide Chin Ups Till failure Body Weight 90 sec (If reps are over 10, use a dumbbell for added resistance)
5 sets Heavy Upright Rows 12, 6, 6, 6, 6 reps ............... lbs 90 sec 5 sets Standing Military Press 12, 8, 5, 5, 5 reps ............... lbs 90 sec 4 sets Decline Sit-Ups 15 sec Body Weight 15 sec
Legs, Arms & CoreWorkout Time: 45-50 min.
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P H A S E 1 2 D A Y S3DAY 3WORKOUT
SETS EXERCISES REPS WEIGHT REST 1 set Warm up with: Push Ups 10-20 reps Body Weight None 5 sets Front Squat & Press 12, 5, 5, 5, 5 reps ............... lbs 90 sec 5 sets Heavy Bicep Curls 8, 5, 5, 5, 5 reps ............... lbs Superset with: Shrugs Till Failure ............... lbs 90 sec 1 set Leg Press 12 reps ............... lbs (Heaviest Weight)
Dropset with: (Same as above) Till Failure ............... lbs (Drop Weight)
Dropset with: (Same as above) Till Failure ............... lbs (Drop More Weight) 90 sec (This is an example of 3 drops, meaning your weights dropped from heaviest to lightest in 3 dropsets, but do more than 3 drops if you can)
TIP: You may periodically repeat Phase 3 for 12 days in the future even after Phase 4 in order to give your muscles a shock, which will prevent them from going into a plateau.
Legs, Arms & CoreWorkout Time: 30-35 min.
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P H A S E C O N T I N U O U S L Y4
DAY 1WORKOUT
SETS EXERCISES REPS WEIGHT REST 1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None 4 sets Flat Dumbbell Press 8 reps ............... lbs 60 sec During rest period: Lying Toe Touch 20 sec Body Weight 3 sets Flat Dumbbell Fly 8 sets ............... lbs 60 sec During rest period: Lying Toe Touch 20 sec Body Weight 4 sets Standing Barbell Curls 8 sets ............... lbs 60 sec 3 sets Preacher Curls 8 sets ............... lbs 60 sec 8 sets Burpees 20 sec Body Weight 20 sec
PURPOSE: Loose the last pounds to reveal the sixpack abs and maintain the shape you want to be in.LENGTH: You will continue to perform the workouts in this phase as a maintenance program.SCHEDULE: Workout 5-6 days and rest 1-2 days each week during this phase.MEALS: Now you need to fully implement 5-6 Zero Willpower Eating System meals per day.WEIGHT: If you’re satisfied with your body at the end of the 12 weeks, keep using the same amount of weight to maintain. If you want to become more lean and ripped, continue to add weight to your exercises.
TIP: As you increase the weight you lift, DO NOT INCREASE THE AMOUNT OF CALORIES YOU EAT ON A DAILY BASIS so your body can con-tinue to burn more body fat. If you do increase your calories as you get stronger, you will add more muscle mass, but your fat burning will stop.
Arms, Chest & CardioWorkout Time: 40-45 min.
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P H A S E C O N T I N U O U S L Y4DAY 2WORKOUT
SETS EXERCISES REPS WEIGHT REST 1 set Warm up with: Push Ups 10-20 reps Body Weight None 3 sets Wide Pull Ups Till failure Body Weight 60 sec During rest period: Wide Push Ups 15 reps Body Weight 3 sets T-Bar Rows 10 reps ............... lbs 60 sec During rest period: Prone Cobras 10 reps Body Weight 3 sets Back Ext with Side Laterals 12 reps ............... lbs 60 sec During rest period: Prone Cobras 10 reps Body Weight 4 sets Cable Triceps Ext (V bar or rope) 8 reps ............... lbs 60 sec During rest period: Close Grip Push Ups 15 reps Body Weight 3 sets One Arm Dumbbell Ext 12 reps ............... lbs 60 sec During rest period: Close Grip Push Ups 15 reps Body Weight 3 sets Lying Toe Touches 20 sec Body Weight Triset with: Reverse Crunch 20 sec Body Weight Triset with: Circles 20 sec Body Weight 60 sec
Arms, Legs & AbsWorkout Time: 40-45 min.
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P H A S E C O N T I N U O U S L Y4DAY 3WORKOUT
SETS EXERCISES REPS WEIGHT REST 1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None 5 sets Standing Dumbbell Press 8 reps ............... lbs Superset with: Barbell Shrugs 15 reps ............... lbs 60 sec During rest period: Elbow Knee Crunch 20 sec Body Weight 5 sets Barbell Front Raises (to the ceiling) 8 reps ............... lbs Superset with: Plate Shrugs 15 reps ............... lbs 60 sec During rest period: Elbow Knee Crunch 20 sec Body Weight 1 set 3-Position Calf Raises 30 reps per position Body Weight 60 sec 6 sets Jumping Knee Tucks 20 sec Body Weight Superset with: Rocking Get Ups 20 sec Body Weight 20 sec
Arms, Legs & AbsWorkout Time: 40-45 min.
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P H A S E C O N T I N U O U S L Y4DAY 4WORKOUT
SETS EXERCISES REPS WEIGHT REST 1 set Warm up with: Push Ups 10-20 reps Body Weight None 5 sets Standing Dumbbell Press 8 reps ............... lbs Superset with: Barbell Shrugs 15 reps ............... lbs 60 sec During rest period: Elbow Knee Crunch 20 sec Body Weight 3 sets Barbell Squat 10 reps ............... lbs Triset with: Dumbbell Walking Lunges 20 reps (or 15 yards) ............... lbs Triset with: Jumping Lunges 20 reps Body Weight 60 sec 4 sets Stiff Leg Dead Lifts 12 reps ............... lbs Superset with: One Leg Toe Touch 12 reps ............... lbs 60 sec 6 sets Hopping Squats 20 sec Body Weight Superset with: Stepping Taps 20 sec Body Weight 20 sec
DAY 5WORKOUT
SETS EXERCISES REPS WEIGHT REST 5 sets Jumping Jacks 20 sec Body Weight Triset with: Mountain Climbers 20 sec Body Weight Triset with: Air Jacks 20 sec Body Weight 60 sec
Arms, Legs & AbsWorkout Time: 40-45 min.
Functional CardioWorkout Time: 10 min.
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P H A S E C O N T I N U O U S L Y4DAY 6WORKOUT
SETS EXERCISES REPS WEIGHT REST 1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None 4 sets Incline Bench Press 8 reps ............... lbs 60 sec During rest period: Wide Push Ups 10-15 reps Body Weight 3 sets Dips (Lean forward to work on chest) Till Failure Body Weight 60 sec During rest period: Wide Push Ups 10-15 reps Body Weight 3 sets Standing Dumbbell Alternating Curl 8 reps ............... lbs 60 sec During rest period: Wide Push Ups 10-15 reps Body Weight 1 set Standing Dumbbell Hammer Curls (Both arms) Till Failure ............... lbs (Heaviest Weight)
Dropset with: (Same as above) Till Failure ............... lbs (Drop Weight)
Dropset with: (Same as above) Till Failure ............... lbs (Drop More Weight) 60 sec (This is an example of 3 drops, meaning your weights dropped from heaviest to lightest in 3 dropsets, but do more than 3 drops if you can)
During rest period: Wide Push Ups 10-15 reps Body Weight 3 sets Push Ups 20 sec Body Weight Superset with: Side to Side Push Ups 20 sec Body Weight Superset with: Side Planks (One side) 20 sec Body Weight Superset with: Side Planks (The other side) 20 sec Body Weight 60 sec
Chest & ArmsWorkout Time: 30-35 min.
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P H A S E C O N T I N U O U S L Y4DAY 7WORKOUT
SETS EXERCISES REPS WEIGHT REST 1 set Warm up with: Push Ups 10-20 reps Body Weight None 3 sets Wide Pull Ups Till failure Body Weight 60 sec During rest period: Wide Push Ups 15 reps Body Weight 3 sets T-Bar Rows 10 reps ............... lbs 60 sec During rest period: Prone Cobras 10 reps Body Weight 3 sets Dead Lifts 12 reps ................ lbs 60 sec 4 sets One Arm Dumbbell Row 8 reps ............... lbs Superset with: Prone Cobras 10 reps Body Weight 60 sec 4 sets Skull Crushers 12 reps ............... lbs Superset with: Bench Dips Till failure Body Weight 60 sec 4 sets Jumping Lunges 20 sec Body Weight Superset with: Lying Hand to Heel Touches 20 sec Body Weight 20 sec
Arms, Core & AbsWorkout Time: 35-40 min.
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P H A S E C O N T I N U O U S L Y4DAY 8WORKOUT
SETS EXERCISES REPS WEIGHT REST 1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None 4 sets Standing Barbell Military Press 8 reps ............... lbs Superset with: Behind Back Barbell Shrugs 15 reps ............... lbs 60 sec 4 sets Side laterals 8 reps ............... lbs Superset with: Front Raises 8 reps ............... lbs 60 sec 4 sets Seated Calf Raises 20 reps ............... lbs 60 sec 6 sets Jumping Jacks 20 sec Body Weight Superset with: Decline Sit-Ups 20 sec Body Weight 20 sec
Arms, Legs & CardioWorkout Time: 35-40 min.
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P H A S E C O N T I N U O U S L Y4DAY 9WORKOUT
SETS EXERCISES REPS WEIGHT REST Minimum Warm up with: 100 Body Weight Squats Maximum Body Weight Minimum (Do a total of 100 Body Weight Squats as quickly as possible)
5 sets Barbell Crab Walks 20 reps (or 20 yards) ............... lbs 60 sec 1 set Leg Extension Till Failure ............... lbs (Heaviest Weight)
Dropset with: (Same as above) Till Failure ............... lbs (Drop Weight)
Dropset with: (Same as above) Till Failure ............... lbs (Drop More Weight)
Dropset with: (Same as above) Till Failure ............... lbs (Drop More Weight)
Dropset with: (Same as above) Till Failure ............... lbs (Drop More Weight) 60 sec (Do 5 drops minimum, meaning your weights dropped from heaviest to lightest in 5 dropsets, but do more than 5 drops if you can)
5 sets Dumbbell Leg Curl 12 reps ............... lbs Triset with: One Leg Toe Touch (One leg) 12 reps Body Weight Triset with: One Leg Toe Touch (The other leg) 12 reps Body Weight 20 sec 6 sets Half Burpees 20 sec Body Weight Superset with: Crunch Knee Holds 20 sec Body Weight 20sec
LegsWorkout Time: 40-45 min.
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P H A S E C O N T I N U O U S L Y4DAY 10WORKOUT
SETS EXERCISES REPS WEIGHT REST 5 sets Jumping Jacks 20 sec Body Weight Triset with: Mountain Climbers 20 sec Body Weight Triset with: Air Jacks 20 sec Body Weight 60 sec
Functional CardioWorkout Time: 10 min.
TIP: Now continue back to the beginning of Phase 4. After a while, you may periodically repeat Phase 3 for 12 days in order to give your muscles a shock (this will build muscle), which will pre-vent them from going into a plateau. If you need to lose even more weight, you may want to do the 24 Week Advanced Fitness Coaching or undertake our Committed program.
Exercise Substitution Print Out
Always try to perform the original exercises as directed in the Six Pack Shortcuts program. Only when necessary due to not having the equipment available OR any physical or medical reason should you substitute the Listed Exercises (which is the original exercises in the program)
Use the No Weight Alternatives Exercise only if you don’t have the equipment to the Weighted Alternatives. Remember, weighted exercises stimulate more muscle growth than body weight exercises. Because of that, when replacing the Listed Exercise with a No Weight Exercise, PERFORM 2 EXTRA SETS for that exercise and perform all sets to failure.
If you can’t find an alternative exercise to substitute, email me at [email protected] If you do not have access to a gym, most of the Listed Exercises can be substituted with an adjustable Dumbbell Set, Flat
Bench, Door Frame Chin Up Bar OR Olympic Size Bench Press(with weighted Plates and a Olympic size Barbell) and a Door Frame Chin Up Bar.
Listed Exercise Alternative Exercise(s) Weights Alternative Exercise(s) No Weight
*All Exercises involving the use of a barbell can be substituted with Dumbbells and also the other way around
* If you use No Weight Exercises to replace the Listed Exercises, you must do 2 extra sets per exercises and perform all sets till failure.
CHEST
Flat Bench press Flat DB Press Push Ups
Incline Bench Press Incline DB Chest press Incline Push Ups (place feet at an incline)
Standing Barbell Curls Standing DB Curls Close Grip(underhanded) Pull Ups
Incline DB Chest press Incline Bench Press Incline Push Ups (place feet at an incline)
DB Flat Fly’s Wide Grip Bench Press Wide Push Ups
Weighted Dip Close Grip Bench, Dip Machine Close Grip Push Ups
4 Sec Push Ups 4 Sec Push Ups on knees or Reg Push Ups
Side to Side Push Ups Clapping Push Ups or Reg Push Ups
BACK/TRAPS
Exercise Substitution Print Out
Bent Over Barbell Row Bent Over DB Row, T Bar Row, Chin Ups, Cable Lat Pull Downs
Chin Ups (overhand)
Standing Barbell Shrugs Standing DB Shrugs DB Side Laterals (to the ceiling with both DB touching)
Standing DB Shrugs Standing Barbell Shrugs DB Side Laterals (to the ceiling with both DB touching)
Dead Lifts DB Deadlifts DB Swing – Hold 1 Db in front of you with both hands, hanging b/t your legs. Stand with a wide stance, squat down, and swing the DB forward towards eye level as you stand up.
Wide Chin Ups One Arm DB Row, Barbell or DB Bent Over Row, Lat Pull Down
Over Hand Towel Row (Middle Position)
Back Ext w/Side Lateral Bent Over Side Laterals Prone Cobras, Bent Over Circles,
Plate Shrugs Barbell or DB Shrugs
One Arm DB Row Bent Over DB or Barbell Row, Chin Ups, Lat Pull Downs, Seated Cable Row
3 Position Towel Row (High Position)
Behind Back Barbell Shrugs Behind Back DB Shrugs, Reg DB or Barbell Shrugs, Weighted Prone Cobras(holding a light weight on each while performing prone cobras)
Towel Shrugs to front or back – hold a towel or shirt at shoulder width apart, pull each ends to get resistance, shrug upwards.
T- Bar Rows Deadlifts, Bent Over Barbell or DB Row, Shoulder Width Chin Ups(overhand grip)
Under Hand Towel Row (Low Position)
Prone Cobras
ARMS
Skull Crushers Close Grip Bench Press, Overhead DB Ext, Cable Tricep
Close Grip Push Ups, Bench or Chair Dips
Exercise Substitution Print Out
Ext, Weighted Dips
Tricep Kickbacks Skull Crushers, One Arm Overhead DB Ext, Cable Tricep Ext
Close Grip Push Ups, Bench or Chair Dips
Seated Body Weight Dips
Seated DB Curls Standing DB or Barbell Curls, Underhand close grip Chin Ups,
Seated DB Overhead Ext Skull Crushers, Close Grip Bench Press
One Arm Tricep DB Ext Tricep Kickbacks, Skull Crushers,
DB Hammer Curl Overhand Barbell Curl, Overhand close grip Chin Ups,
Standing DB Alternating Curl Barbell Curls, Underhand close grip Chin Ups, Preacher Curls
Cable Triceps Ext (v bar or rope) Skull Crushers, Close Grip Bench Press, Overhead DB Ext
Inclined Close Grip Push Ups
Preacher Curl DB Concentration Curls – hold a DB, sit on a chair or bench, keep legs open and place back of arm on inner thighs, perform the curl.
SHOULDERS
Barbell Clean and Press DB Clean and Press, Upright Rows
Squat and Front Raise using Towel – Hold towel at shoulder width and pull with resistance. Squat low enough so the towel is touching the middle of your shins. Raise towel towards the ceiling while standing up.
Side Laterals Circles - while holding anything of weight in each hand(ex:
Exercise Substitution Print Out
a can; a bottle of water; etc)
DB or Barbell Upright Rows DB or Barbell Front Raises Shoulder Push Ups – Get in Push Up position with feet closer to your hands so your body is in a “V” position( your glutes should be pointing to ceiling) come down for a push up aiming the top of your head towards the floor b/t your hands
Standing DB Shoulder Press Standing Military Press Front Raises to the ceiling – while holding anything of weight with both hands. (ex: 1 gallon water jug; Back Pack or Duffle Bag with books or something inside; etc)
Seated/Standing Military Press Seated/Standing DB Press Front Raises to the ceiling – while holding anything of weight with both hands. (ex: 1 gallon water jug; Back Pack or Duffle Bag with books or something inside; etc)
Front Raise Towel Front Raise – hold towel with both hands, palms facing each other. Hand should be 3-4 inches apart. Raise towel to the ceiling.
Circles
Barbell Front Raises (to the ceiling)
DB Raises to the Ceiling, DB or Barbell Upright Rows
Circles - while holding anything of weight in each hand(ex: a can; a bottle of water; etc)
DB or Barbell Upright Rows Shoulder Push Ups- Get into Push Up position where feet is closer to your hands so your body forms a “V” (your glutes should be pointing to the ceiling. Come down for a push up with top of your head towards the floor b/t your hands.
LEGS
Barbell Squat Leg Press, Barbell or DB Lunges BW Squats
Leg Press Barbell or DB Squat, Barbell or DB Lunge, Barbell or DB Crab Walks
Jumping Squats
Exercise Substitution Print Out
Hopping Squats BW Squats
Jumping Lunges Reg Lunges, BW Squats
Seated Calf Raises Standing Calf Raises 3 Position Calf Raises
Barbell Crab Walks Barbell or DB Lunges BW Lunges, Jumping Lunges
DB Leg Curl Lying Machine Leg Curl, Stiff Leg Deadlifts,
One Leg Toe Touch(holding on to anything with weight to add resistance)
DB Walking Lunges Barbell Walking or Stationary Lunges,
BW Lunges, Jumping Lunges, BW Crab Walk – wear a backpack for extra resistance.
3-Position Calf Raises
Lying Leg Curl DB Leg Curl, Stiff Leg Deadlifts One Leg Toe Touch(holding on to anything with weight to add resistance)
BW Standing Calf Raises Seated Calf Raise 3 Position Calf Raises, Stepping Taps- (holding on to anything with weight to add resistance)
Stiff Leg Dead Lift/Barbell/DB Lying Leg Curl, DB Leg Curl One Leg Toe Touch (holding on to anything with weight to add resistance)
Seated Calf Raise Standing Calf Raises 3 Position Calf Raises, Stepping Taps- (holding on to anything with weight to add resistance)
Front Squat and Press/Barbell/DB DB Swing – Hold 1 Db in front of you with both hands, hanging b/t your legs. Stand with a wide stance, squat down, and swing the DB forward towards eye level as you stand up.
Squat and Front Raise using Towel – Hold towel at shoulder width and pull with resistance. Squat low enough so the towel is touching the middle of your shins. Raise towel towards the ceiling while standing up.
One Leg Toe Touch
Lying Leg Curl, Stiff Leg Deadlifts, DB Leg Curl
ABS
Decline Sit-Ups All Abs exercises can substitute each other. The same goes
Exercise Substitution Print Out
with all
Lying Toe Touches Functional exercises too. No 1 Ab
Hanging leg raises or Functional exercise is better
Reverse Crunch than the other. Different abs and
Lying Hand to Heel Touch functional exercises help develop
Crunch Knee Holds your core as a whole. Try to follow
all of them as most will not need
FUNCTIONAL any equipment. Don’t worry if you
Jumping Knee Tucks can’t currently perform all the
Rocking Get Ups exercises. Just do the ones you can
Knee to Elbow Plank now, and in time you will develop
Side Planks the strength and ability to do them
all.
*Remember, your abs will shown from lowering body fat and not from doing “special” Ab Exercises.
Its safe to say that anyone spending time working out would love to have a Ripped Body and Six Pack Abs. It’s important to consider the reasons that many people !nd themselves in a gym, sweating profusely, gasping for breath, for hours on end, day after day, and just don’t see the six-pack they are looking for. Obviously if we could just sit on the couch, watch TV, eat popcorn all day and get a six-pack we probably wouldn’t spend too much time in a gym. Am I right?
A solid exercise program is without a doubt crucial to anyone with a !tness goal, whether it’s getting a six pack losing weight or adding muscle. There are many correct and incorrect ways to go about working out, and its important to take the time to learn e"cient and e#ective ways to exercise. However, the mystery remains… Why do people who know the proper way to workout !nd themselves spending hours and hours in a gym and still don’t have a Six Pack or the LEAN… RIPPED body they are looking for? The answer is simple… Your diet.
Let me let you in on a little secret about me….. You may not be able to tell from the outside, but inside I’m just a little fat kid who loves junk food like potato chips, candy bars, sodas, ice cream and especially pizza. And believe it or not, I still love all those unhealthy foods. But this system of eating I’m about to share with you allows me to still eat the foods I love while maintaining my six pack! And you can too! This way you can enjoy all the great foods this world has to o#er, while still sporting a lean and ripped body.
There are a lot of fad diets like the Atkins diet, Paleo, The South Beach Diet, Weight Watchers and Jenny Craig. These diets are very easy to get excited about with their celebrity sponsors and marketing campaigns. Not to take anything away from any of these diets. They have collectively helped hundreds of thousands of people loss excess weight, and live healthier lives. They promote eating Healthy foods in controlled portions. There is only one issue…. They are ok for the short-term fat loss… but they are not sustainable for the long term.
Each of these diets have one thing in common they restrict certain foods or nutrients your body needs so that your body will be able to metabolize fat at an accelerated rate. To make permanent life long changes to your body, get a six-pack and keep it; you do not need a 30 to 90-day diet program. You need a lifestyle change. You need to !nd a diet program tailored to your speci!cs likes and dislikes where you feed your body proper nutrients… but actually ENJOY the foods you are fueling your body with. Bottom line if you are not enjoying your meals you won’t consistently eat them… You will fall of the wagon and end up right back where you were before you began.
I cant tell you how many people I speak to who have just thrown their hands up in the air and given up on getting a Six-Pack or achieving their !tness goals. They come to me frustrated, discouraged, and lost. They feel like they are doing all of the right things, but just aren’t seeing any results! I will give them a bit of advice on how to improve their workouts, maybe a few ways they can take the workouts they already know and compound them together in a di#erent way to continue to shock the muscles and prevent hitting a plateau. This is always well received and absorbed.
Then I’ll ask the question… “How’s your diet?” I laugh every time I ask this question because I instantly feel a wall of defense shoot up… “Oh I eat healthy”... or “I’m a vegetarian… I don’t even eat red meat, or carbs”… or “I’m on the new XYZ diet that the movies stars follow”… Or “I only eat 2 small meals a day… I always eat well… I should be losing weight.” Etc. etc. etc.…
Right now I want to take a minute to tell you why these common myths about healthy eating are not healthy at all…
ONE LINE SUMMARY: YOUR DIET IS JUST AS IMPORTANT AS WORKING OUT AND YOU NEED TO DO BOTH IN ORDER TO GET SIX PACK ABS.
ZWES Video Series – Cooking Intro
Eating Less = Losing WeightLet me preface this by saying yes I understand that if you fast for 3 days… You will lose weight. This being said… Let me explain to you what happens to your body when you neglect it the proper daily caloric intake it needs to function. Quite simply, your body goes into 'starvation mode'. Your body basically thinks it’s starving so instead of burning the calories you eat, your body will start to store all those calories turning it directly into fat. When your body thinks it’s “starving,” fat becomes the most valuable energy source and it will instead break down Lean Tissue and Muscle to provide it with the calories it needs to keep functioning. This directly leads to a loss of muscle, increase in fat, and a slower metabolism. Of course, this is the perfect solution if you're in a famine situation. But if your goal is to lose fat, you must give your body the calories it needs to function properly so it continues to burn fat.
ONE LINE SUMMARY: DON’T STARVE YOURSELF OR YOUR BODY WILL STORE ITS FAT AND WILL BURN YOUR MUSCLE FOR ENERGY INSTEAD, WHICH LEADS TO YOU GETTING FATTER.ZWES Video Series – Cooking Intro
Counting Calories
It really bothers me that I !nd as many people as I do staring at the labels on foods trying to target a certain amount of calories they believe they need to consume to lose weight. This is just absurd. Everyone’s metabolism functions at a di#erent rate… And just as it is nearly impossible to say exactly how many calories you are consuming it is even harder to tell exactly how many calories you are burning. Obviously to lose weight your caloric intake must be less than you are exerting. As counting calories is about as big a waste of time as there is… How do you ensure that happens? Simple. Control your portions… Eat until you are content, but do not over indulge. Spend the time you used to spend counting calories at the gym working out!
ONE LINE SUMMARY: YOU MUST EAT LESS CALORIES THAN YOU BURN IN ORDER TO LOSE FAT, BUT THERE ARE BETTER SOLUTIONS THAN WASTING YOUR TIME COUNTING CALORIES.ZWES Video Series – Calories for your Metabolism
strategies in the Zero Will Power Eating System Video Series.
No Carb DietsWhen you are exerting energy your body has to channel its fuel from somewhere. Just like a car needs fuel to get you from point A to B, so does your body. Carbohydrates are the body’s main source of fuel. They are necessary for your muscles, brain, and Kidney function; they also help eliminate waste from your intestines.
The idea of no carb diets is that if you cut out the carbs your body will go straight to burning fat. Now scienti!cally this is true, however remember to lose weight and keep it o# you have to change your lifestyle and not just “Yo-Yo” diet every time you need to shed 20 lbs. before a vacation. There is also signi!cant side e#ects people experience when they cut carbs out of their diets for signi!cant periods of time…
- Bad breath - Constipation - Constant fatigue - Poor brain function - Increase risk of disease ZWES Video Series – Carbohydrates for Energy
There are short-term tricks on manipulating your carb intake that you can use to jump-start your fat loss or get ready for an event on short notice. When you only have 1 week to look your best, these tricks really do come in handy. You can !nd these advanced eating
Red Meat
There is a big stigma around red meat these days. Any type of processed meat is de!nitely not ideal. As long as you have a balanced diet, there is nothing wrong with including red meat just as long as it is lean. A high protein diet based on red meat has been proven to assist with weight loss. It is high in zinc, which is crucial to having a healthy immune system. There is also more iron in red meat than pretty much any other protein source. Iron in red meat is processed by the body much more e"ciently apposed to when it comes from other sources as well. Other bene!ts of red meat include being a great source of essential vitamins, minerals, such as phosphorus, potassium, magnesium, selenium and b vitamins.ZWES Video Series – Right Proteins to Build Muscle
There is a big stigma around red meat these days. Any type of processed meat is de!nitely not ideal. As long as you have a balanced diet, there is nothing wrong with including red meat just as long as it is lean. A high protein diet based on red meat has been proven to assist with weight loss. It is high in zinc, which is crucial to having a healthy immune system. There is also more iron in red meat than pretty much any other protein source. Iron in red meat is processed by the body much more e"ciently apposed to when it comes from other sources as well. Other bene!ts of red meat include being a great source of essential vitamins, minerals, such as phosphorus, potassium, magnesium, selenium and b vitamins.
OK, SO WHAT DO I DO?!?
The Zero Willpower Eating System or ZWES, since its creation, has helped thousands of men and women build lean and ripped bodies and maintained a healthy eating lifestyle (including myself ) Since then, I have created a easy to follow guide to illustrate the most important parts of the ZWES.
So here’s the truth. There are a lot of reasons why you’re probably not eating healthy right now but out of all those reasons, there is one that stands out the most… Will Power. Eating healthy requires a lot of will power. Lack of will power is the number one reason why people fail to eat healthy for extended periods of time. Think about it. Every time you eat, you have to make a choice to eat something healthy. You should be eating 5 times a day. That means you have to make 5 eating choices a day. That’s 150 eating choices a month. That’s a lot of choices! With that many choices, what are the odds that you will make the right choice EVERYTIME? The odds are against you to say the least. And here’s the kicker… It’s not your fault! Everywhere you turn, you are tempted and surrounded by unhealthy foods. This includes over 90 percent of ALL restaurants, fast food places, food stores, cafeterias, and even grocery stores!!
Are you starting to see why it’s so hard to eat healthy and why most people fail? There are simply too many opportunities to eat unhealthy foods. Plus out of the 90 percent of restaurants that are unhealthy, a lot of them use marketing tactics to label their food as healthy, when its really not, making it even harder for you to make the right choice. ZWES Video Series – Fat Burning Jump-Start
Zero Willpower Eating System Guide
Your Solution: Take the Will Power OUT!There is a big stigma around red meat these days. Any type of processed meat is de!nitely not ideal. As long as you have a balanced diet, there is nothing wrong with including red meat just as long as it is lean. A high protein diet based on red meat has been proven to assist with weight loss. It is high in zinc, which is crucial to having a healthy immune system. There is also more iron in red meat than pretty much any other protein source. Iron in red meat is processed by the body much more e"ciently apposed to when it comes from other sources as well. Other bene!ts of red meat include being a great source of essential vitamins, minerals, such as phosphorus, potassium, magnesium, selenium and b vitamins.
week’s meals using every trick and technique I know by simply going to Six Pack Shortcuts site. If you never made a whole week of food in
in the kitchen per week…. Instead of spending over 8 hours just preparing your meals.
Here are some key bene!ts of utilizing this system!
- Every meal you eat is healthy and getting you one step closer to six pack abs. - You never starve, you actually end up eating more food than usual - You save a lot of money each week just on food alone! - Only takes 90 minutes or less per week to set up, saving you time on driving somewhere to get food, ordering and waiting, and the time to drive back.
Anytime you are hungry, just grab one of your healthy meals of your choice, heat it up for about 3 min, and eat. That’s it! Plus if you learn some cool tips on how to prep your meals, it will end up tasting even better than ordering out.
There are certain strategies in the ZWES that are crucial when it comes to how to buy, prepare, cook and setting up your meals. These tips will teach you how to save time, money, never be hungry, and always eat healthy!
I am limited in discussing these strategies and will not be able to demonstrate the speci!c techniques since this is a book. However, you can !nd the complete Zero Will Power Eating System Video Series where I go from beginning to end !lming how I make my entire
advance, I would de!nitely suggest checking out the ZWES Video Series. This will make the di#erence in spending 90 minutes or less
5 Rules of ZWES
There are only 5 simple rules to follow in the ZWES. Make sure you memorize them, as they will be used as your guide when picking out your food choices.
Rule #1 - Carb, Protein, and Vegetable in every meal. Rule #2 - Low Fat, Low Calories, and Low Sugar in every meal. Rule #3 – Meal size needs to be a 1.5 times your !st. (portion control) Rule #4 – 4 - 6 Meals per day (frequency of meals) Rule#5 - 80/20 rule
Rule # 1 - Carb, Protein, and Vegetable in every mealA balanced diet is very important. You need to make sure you supply your body with adequate amounts of all the necessary vitamins, minerals and nutrients. A multi-vitamin helps, however you can do very well with simply making sure you have a carb, protein and vegetable in every meal. Your muscles need protein to grow. Your body needs carbs so you have the energy to exercise to build muscle. Vegetables provide the body with all the other vitamins and minerals the body needs to function properly. Here is a list of my top 5 protein sources, carbs, and vegetables. Feel free to mix and match when you are creating your meals. These are only examples. You can also use any other food sources you like just as long they are low in cal, fat and sugar. (Rule #2)
Proteins: 1. Chicken Breast (skinless) 2. Egg whites 3. Turkey Breast 4. Fish (Tilapia, Salmon) 5. Lean Ground Beef (97/3 fat free is best)
Carbs: 1. Oatmeal 2. Brown rice 3. Quinoa 4. Yams/ sweet potatoes 5. Fresh fruits (bananas, mangos, and apples)
Vegetables: 1. Dark green Kale 2. Asparagus 3. Broccoli 4. Spinach 5. Green beans
TIP: I recommend buying frozen vegetables instead of fresh. a. Frozen veggies come precut – Saves you time on washing, cutting, peeling. b. They come in varieties of di#erent combinations – If you bought fresh veggies, you would have to buy 5 separate types VS having it all in one bag and premade for you. Plus the cost for you is the same but you save a lot of time. c. You can buy in bulk and freeze your veggies, so you don’t have to waste your time with grocery shopping. ZWES Video Series – Rule #1: Protein and Carbs in Every Meal
Rule # 2- Low calories, Low fat, Low Sugar
Every meal needs to be low in calories, fat, and sugar. Remember, your body does not recognize the amount of calories you are consuming. It only responds to volume. So for example if you ate 2lbs of chicken breast and brown rice VS eating 2lbs of a greasy hamburger your body won’t be able to tell the di#erence and will be equally as full. The only di#erence is the hamburger has so much more calories and fat (which will make you fat) while the chicken and rice is super low in calories and provides your body with all the nutrients you need to build muscle and lose fat fast. While only your taste buds can tell the di#erence, there are a lot of ways to !x that by making healthy food taste delicious.
The Majority of your sugars should come from fresh fruits. Arti!cial sugars (candy bars, sodas, and juices) should be avoided as much as possible. Arti!cial sugars are not only very hard to digest, but also directly metabolize into fats. Any excess of arti!cial sugars can quickly ruin your progress of having six pack abs. ZWES Video Series – Rule #2: Low Cal, Fat, Sugar
This rule is simply ensuring your portions are controlled and you do not over eat or consume an excess of calories in any one meal. This does not have to be a tedious task when you are preparing your meals. For example, if I had prepared ground beef, brown rice, and broccoli for the week, I would just take a hand full of ground beef and then equal portions of both the brown rice and broccoli totaling about half the size of the serving of protein. If you are trying to lose weight, your entire meal should be no more than 1.5 times the size of your !st. If you are trying to add mass the portion of your entire meal should be somewhere between 2 and 3 times the size of your !st. You never want to be hungry but no matter what your goal may be. Here is a saying that I use very often: EAT TILL YOUR NOT HUNGRY, NOT TILL YOU ARE FULL.ZWES Video Series – Rule #3: Meal Size = 1.5 times !st
Rule #4 – 4 - 6 meals per day (frequency of meals)Your body is a machine and responds to consistency. Just like a car needs gas every few hundred miles or it will stop running… Your body needs consistent attention, upkeep and refueling… and more frequently than every few hundred miles… just FYI ;). We do this by training the body to expect fuel. You should be eating every 2.5- 3 hours, or up to 6 times per day max. Start o# with 4 meals per day and slowly work your way up if needed. Your !rst meal being no more than 30 minutes after waking up, and then your last meal being 1 hour or less before you call it a night. This will ensure you are always keeping your energy high and your body running like the well-oiled machine it is… or has the potential of being. I call this ‘food memory.’ When your body learns to expect fuel every few hours your metabolism will begin to be trained to burn more calories than it is used to burning. You want to make sure your metabolism is never stagnant and storing calories instead of burning them. You do this by eating meals consistently throughout the day.ZWES Video Series – Rule #4: Meal Frequency
Rule #5 - 80/20 Rule
I really want this system to promote a life style change. It should be something that you continue for the long run. This being said, I do not want you to feel restricted. The 80/20 rule states that you should follow the system 80 percent of the time and then treat yourself 20 percent of the time. How I do this is by following the system Monday-Saturday and then taking Sundays to go get a nice juicy burger, or some amazing enchilada’s at my favorite Mexican Restaurant. You can delegate your “cheat” day/meals as you wish but remember… The more you cheat… The longer it will take you to get your SIXPACK! Sometimes when I’m really trying to get really lean, like before a summer vacation, spring break, or a photo shoot, I will go 2-3 weeks without cheating. This is only necessary when you are trying to get a certain look for a speci!c event.
Now that you understand the concepts and basic rules of how to eat healthy, there are a few more things I want to cover to ensure that no matter where you !nd yourself you are able to still maintain a Healthy Lifestyle!ZWES Video Series – Rule #5: 80/20
SNACKING
I personally love to snack. Watching a movie, hanging out at the lake, even on long road trips… I snack a lot. I know many of you enjoy snacking as well, so I want to give you a list of great healthy snack that taste great but keep you away from the addictive foods like potato chips, or snacks with arti!cial sugars.
- Nuts (almonds, cashews) - Dried Fruits (cranberries, apricots, mangos) - Fresh Fruits (bananas, mangos) - Trail mix - Hummus - Carrots - Guacamole - Edamame - Beef jerky
All of these snacks are very lean. Be careful with snacking on nuts like almonds because they are very high in calories and its very easy to over eat them.
TIP – If you happen to overeat on your snacks make sure to balance it out by eating less or cutting out one of your meals. Don’t make a habit of replacing your meals with Snacks. They simply do not have the nutrients you need to fuel your body. ZWES Video Series – Healthy Snacks for ABs
Eating In Social SituationsIt is inevitable that birthdays, anniversaries, graduations, vacations and other festive events will arrive. Going out to dinner or lunch is one thing. But an event where the food is free is even worst. This is a bad place for anyone who is new to these healthy eating habits. So here are some tips to make the best out of not such great situation. - Whenever possible, eat a ZWES meal before attending an event or dinner. Drink water or have only small snacks while with company. - Whenever possible stay away from fried foods. - Wine, or a mixed drink is always better than beer… even light beer. Also limit alcohol consumption. It tends to lower your willpower and resolve.
- Don’t over eat little !nger foods. - If you lose yourself… don’t beat yourself up in the morning just make up for it the next day by sticking to the eating system fully.
TIP: The Zero Will Power Eating System is here take care of all your nutritional needs. Going out to eat with friends and family OR going to any social event should be treated strictly as a SOCIAL EVENT, not mealtime. Remember, you are out to enjoy other people’s company, and talk, laugh, have fun, make jokes, etc.…. BUT you are not out to eat meals. You can enjoy your social events just as much without eating all the unhealthy foods that’s available to you. ZWES Video Series – Eating Strategies for Social Situations
Liquid Calories
Beverages are the easiest way for you to let your caloric intake to get out of control. In juices especially there is roughly 100 calories in a typical 8-ounce glass of orange juice. Now who really just drinks 8 ounces of OJ? The average drink is usually about 18-24 ounces per meal. That can quickly get up to almost 1000 calories in a day if you aren’t careful. A standard soda (non-diet) has roughly 150 calories per every 12-ounce can. Just 2-3 a day and add up to a pound a week!
As you can tell, liquid that you drink can easily cause you to over consume on your calories per day. It’s important to realize this and keep it under control. The majority of your beverages should be water. Even Diet drinks have chemicals that are not healthy for you body. Water $ushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Shoot for 9-13 cups day. Hydrating your body is very important but there is no reason to take on the extra calories!ZWES Video Series – Guide to Liquid Calories
It really bothers me that I !nd as many people as I do staring at the labels on foods trying to target a certain amount of calories they believe they need to consume to lose weight. This is just absurd. Everyone’s metabolism functions at a di#erent rate… And just as it is nearly impossible to say exactly how many calories you are consuming it is even harder to tell exactly how many calories you are burning. Obviously to lose weight your caloric intake must be less than you are exerting. As counting calories is about as big a waste of time as there is… How do you ensure that happens? Simple. Control your portions… Eat until you are content, but do not over indulge. Spend the time you used to spend counting calories at the gym working out!
ONE LINE SUMMARY: YOU MUST EAT LESS CALORIES THAN YOU BURN IN ORDER TO LOSE FAT, BUT THERE ARE BETTER SOLUTIONS THAN WASTING YOUR TIME COUNTING CALORIES.ZWES Video Series – Calories for your Metabolism
How to Prep, Cook, and Make Your Meals
I know when I !rst heard of these concepts and style of eating I was over-whelmed. To start o#, I hate cooking (plus I’m terrible at it). I despise spending too much time in the kitchen. I rather do anything else… As far as recipes go, I was never able to follow one because I didn’t have the patience to marinate, or let something simmer for 40 minutes on low heat while stirring it every 5 minutes so it won’t stick. No o#ense to the chefs out there, but for me…I’ll go crazy! …Plus I hate going to the grocery store just to buy a seasoning I never heard of because it was needed in the recipe.
Still determined to get a ripped body and Six Pack Abs, I spent hours upon hours perfecting the craft and coming up with an easy standardized way to COOK, PREPARE, and STORE an entire weeks worth of meals in LESS THAN 90 minutes. I still remember days where I spend over 8 hours of time grocery shopping, seasoning, cutting and chopping, cooking and packaging my meals. I knew there was a better way and I spent the last ten years perfecting the entire process. I went from spending 8 hours a day to only spending 4, and eventually I streamlined every step of the process cutting down my entire meal making time to under 90 minutes.
This was not easy. People pay hundreds and thousands of dollars per month to hire private chefs to do for them exactly what you can do in 90 minutes a week or less.
In this book, I will go over every step you need to take so you will have the most e"cient way to make your meals. Once you learn these steps, if it still takes you more than 90 minutes a week to cook your meals, then you de!nitely need the full ZWES Video Series so you can follow along with me as I cook all my meals for that entire week.
Your Cooking ToolsIHere are the cooking supplies that you must have in order to make your meals. These items are very important in streamlining the meal making process.
1. 72 inch George Foreman Grill I found that George Forman Grills tends to cook most meat faster than other devices due to having 2 surfaces for cooking plus it’s easy to clean. The larger the grill, the more meat you can cook at one time, the more time you will save. Get a 72 inch or bigger if available. There are other similar grills available on the market, but I found these to be the easiest to use and cheapest to buy. Avg Price: $49 - $69 dollars.
2. 4 Large bowls for food preparation Make sure the diameter of the bowl is at least about 14 inches. You will need them to marinate your meats and later used for cooked meat as well. Make sure to get 4 of these so you don’t run out of bowls. Large pots can also be used. Avg Price: $3 – $6 dollars each
3. Rice Cooker Brown Rice is one of the fastest and easiest carb sources to make plus also one of the best for fat burning. A rice cooker allows you to cook the rice without having to check on it. With the right amount of water, you will never overcook it, and you can leave it on as you !nish cooking your meats. Don’t waste your money on fancy rice cookers, depending on your area, a rice cooker should cost anywhere from $20 – 40 dollars. 3. 30 Tupperware Containers You will need about 5 a day or 30 for the week. Any container is !ne to use just as long the size is from 24 oz. – 48 oz. with a tight sealed lid; microwavable safe; durable enough to be reused and plastic so its unbreakable. Make sure that once you decide on what to use, use the same container and don’t try to mix and match. Matching lid to container later on becomes a hassle and your goal is to streamline the entire process. I used a brand called GLAD for many years; they are sturdy, cheap, and perfect in size. 4. Cleaning Brush A cleaning brush allows you to clean the surface of a hot foreman grill without burning your hand. You will need to do this b/t cooking di#erent meats. Avg price $2 - $5ZWES Video Series – Getting Started
Buy your food in BULKThe bene!ts of buying in bulk allows you to:
- Save money on meats by buying in bulk when there is a sale.
- Save time by not going to the grocery store every week.
- Going to the grocery store less will lessen the chances of you buying unhealthy foods. EX: Just think about the last time you went to the store to buy 3 things BUT walked out with 10 items instead. It happens to all of us. *Going to the store less means you will limit yourself of buying the unhealthy foods that entices you while in the store.
- Saves money on your total food cost. It’s harder to track how much money you spend when it’s a lot of small amounts causing you to spend more than you necessary.
How to Prep, Season, and Cook your food
Step 1 - Always cook your carbs !rst. Carbs are very hard to overcook and need minimum attention. They also take the longest to cook so you need to cook them !rst.
Step 2 – While your carb is being cooked, plug in your George Forman Grill as it takes a few minutes to heat up. Take your meats out of the package and put them in the large bowls. If you choose to eat di#erent types of meats for the week, keep them in separate bowls. Make sure you have enough room in each bowl to season and stir without spilling.
Step 3 – Season your meats. You can use any spices and seasoning you like, stay away from sugar based sauces or creamy sauces that are high in calories, fat or sugar. Tip: As soon as you’re done seasoning the !rst batch of meat, put it on the grill. The goal is to spend the next 90 minutes the best you can without any “down time” so your constantly cooking, washing supplies, or putting together the tupperwares.
Step 4 – Cook the meats until it is about 90% percent cooked. If you fully cook your meat, the meat will be overcooked later in the microwave when you are ready to eat and will come out very dry. Tip: Put as many pieces of meat as you can !t on the grill surface. Try to position the meats to cover every inch the cooking surface. For EX: I usually cook about 7 pieces of chicken breast at a time. It usually takes under 5 minutes to cook a batch of meat on the foreman grill which means you can cook 30 pieces of meat in about 35 minutes. (Your whole week’s worth of protein)
Step 5 – Once your carbs are done cooking, lay out all your tupperwares and put drop all the carbs evenly in each tupperware. Do the same with your vegetables. Tip: You do not need to cook your vegetables. Once you microwave your tupperwave, the steam will cook the veggies for you. At the end, put all your meats in the tupperwares, wash all remaining dishes, and you are done!ZWES Video Series – Cooking ProteinsZWES Video Series – Cooking CarbsZWES Video Series – Cooking VegetablesZWES Video Series – Cooking Wrap-Up
Secret Tip#1 – The secret in making healthy food taste good is the sauce you use. Even though the food is seasoned, I always put a new $avor sauce on top of it to give it more $avor. You can use as much spices as you like, but when it comes to sauces with calories and sugar, limit the amount per Tupperware to keep your calorie intake low.
TIP: Your meals should have a refrigerator life of up to 7 days. Certain foods will last longer than others. Use your best judgment and if your not sure if a meal has gone bad, play it safe and throw it away.
Hanging Leg Raise Exercise
SkyscrapersExercise
Hydraulics Exercise
SpidermansExercise
Kettle-BELL Swing Exercise
Yoga Plank:Knee to ElbowExercise
PushupsExercise
Jumping CrunchExercise
Rocking Get UpsExercise
Knee to Elbow Plank Exercise
Side to Side Jumps Exercise
Ski HOPSExercise
Workout Video Series
