The9PrinciplesforaLeanandDefinedBodyByPhilipJ.HoffmanM.S.,MBA

CertifiedSportsNutritionistCertifiedFitnessTrainerExpertFatLossCoach

Copyright©2014PhilipJ.Hoffman,HoffmanFitLLC

ALLRIGHTSRESERVED.Nopartofthisreportmaybereproducedortransmittedinanyformwhatsoever,electronic,ormechanical,including photocopying, recording, or by any informational storage or retrieval system without express written, dated and signedpermissionfromtheauthor.

DISCLAIMERAND/ORLEGALNOTICES:The information provided in this book is based upon the author’s experiences as well as his interpretations of the current researchavailable,Becauseoftheratewithwhichconditionschange,theauthorreservestherighttoalterandupdatehisopinionbasedonthenewconditions.Thebookisforinformationalpurposesonly,andshouldbeusedforeducationalpurposesonly.Theauthorisnotadoctorandthisisnotmeanttobetakenasmedicaladvice.

Theadviceandtipsgiveninthiscoursearemeantforhealthyadultsonly.Youshouldconsultyourphysiciantoensurethatthetipsgiveninthisbookareappropriateforyourindividualcircumstances.Ifyouhaveanyhealthissuesorpre-existingconditions,pleaseconsultwithyourphysicianbeforeimplementinganyoftheinformationprovidedinthiscourse.

Whileeveryattempthasbeenmadetoverifytheinformationprovidedinthisbook,neithertheauthornorhisaffiliates/partnersassumeany responsibility for errors, inaccuraciesoromissions.Any slightsofpeopleororganizations areunintentional.Any reference to anyperson or businesswhether living or dead is purely coincidental. The author does not accept any responsibilities for any liabilities ordamages,realorperceived,resultingfromtheuseofthisinformation.

TableofContents

Preface

PARTONE

Principle1:CreateaSimplifiedandSustainableSystemandFollowIt!MakeaPlanHaveRealisticExpectationsJudgetheMeritsofaProgramPersonalizeYourWorkoutSchedule

Principle2:BuildMusclewithWeightTrainingBuildMuscle,IncreaseYourMetabolismBenefitsofWeightTrainingForgetLongCardioSessions:TheAerobicHoax

Principle3:LearnProperExerciseFormandTechniqueDon’tOverdoItListofExercises

Principle4:StimulateMuscleGrowthwithHigh-IntensityTrainingGymTime:QualityoverQuantityHIRTFavorablyAltersYourHormoneProfile

Principle5:ForgetEverythingYouKnowAboutHealth&FitnessAvoidBeingDupedAnyoneCanProvideMisinformation—EvenYourDoctorDon’tFussOverSmallThingsActOnlyonProvenInformation

Principle6:NutritionalHabitsContributeNearly80%toResultsGetYourFactsStraightonFoodandNutritionPrepareFoodinAdvanceforQuickMealsShopfromaCoreListofFoodsTheMasterGroceryList

Principle7:ProcessedFoodsAreAddictive–LikeDrugs!ProcessedFoodsandtheObesityEpidemicMoodFoods:TheSerotoninRushStayAwayFromFoodswithLabelsFoodisFuel

CheatMeals,orCheatDays?

Principle8:ThereisNoMagicPill—KnowledgeisPowerDon’tFallVictimtoDelusionalThinkingTheMagicisinPowerfulInformation

Principle9:GetOrganizedFoodOrganizationWorkoutOrganization

PARTTWO

Workouts&TrainingCompoundandMulti-JointExercisesChoosingYourWorkoutSpaceFindingtheRightGymChoosingaWorkoutRoutineWorkingthroughInitialSoreness

Workouts&Trainingforthe40+Population:Boomer-itisInjuries,Aches,andPainsWhatMakesYouOld?Testimonials

WorkoutPlansWarmingUpDeterminingStartingWeightforExercises

WorkoutSchedulesGym-BasedWorkoutSchedulesHome-BasedWorkoutSchedulesFull-BodyWorkouts

Nutrition&MealPlanningGettingUsedtoHealthyEatingHowtoUsetheMasterGroceryListandRecipesVarietyofFoodsinMealPlanningAdvancedFoodPreparationDesserts&SnacksProteinPortions&WeighingFoodsFoodTrackingDeterminingtheTotalDailyCaloricIntakeUnderstandingtheMacronutrients:Protein,Carbs,andFatsDeterminingYourMacronutrientRatioDeterminingtheProperRateofFatLoss

Conclusion

AppendicesAppendixA:MasterGroceryListAppendixB:Sample7-DayFatLossNutritionPlanAppendixC:RecipesAppendixD:Exercises

Preface

MynameisPhilipHoffman,founderofHoffmanFitLeanBodySystem.Obesity isn’t a small problem our nation faces today; it’s an epidemic. The hundreds of diet and

fitnessprogramsthatfloodthemarketwithfadbestsellingbooks, late-night infomercials,and“magicpills” are only making the problem worse. So why is it that millions of Americans aren’t able tomaintainahealthybodyweight?First,becausethechallengeoflosingbodyfat—especiallybellyfataroundthewaistline—isanissue

ofpracticingconsistent,long-termhealthyeatinghabitsthataresustainablefortherestofyourlife.Second,becausemostpeoplehavenoideawhichtypeofworkoutsareactuallythemosteffectivefor

losingbodyfat.TheHoffmanFitLeanBodySystem isano-nonsense,effectiveprogramthatI’vecreated toaddress

those issues of losing body fat, eating healthy, and developing lean muscle in a way that will besustainableinthelongrun.Thisresults-drivensystemincorporatesninecriticalprinciples:

1)Followasimplifiedandsustainablesystem2)Trainwithweightstobuildmuscle3)Learnproperexerciseformandtechnique4)Trainatahigh-intensityleveltostimulatemusclegrowth5)Forgeteverythingyou’velearnedabouthealth&fitness6)Nutritionalhabitscontribute80%toyourresults7)Processedfoodsarelikeaddictivedrugs8)Thereisnomagicpill—onlycorrectinformationonwhichtoact9)Organizeyourenvironmenttomaintainorderinyourlife

Theseprinciplesweredevelopedfrommypersonalexperienceasacompetitivebodybuilderandfitnessmodel,10+yearsofacademicstudiesinthebiologicalandnutritionalsciences,and,moreimportantly,feedback from hundreds of clients with whom I’ve spent thousands of hours consulting onmuscle-buildingandfat-burningstrategies.Applying eachprinciple in this book is crucial to your success.They aren’t rules of a “quick fix”

program;they’reprovenprinciplesthat,whenapplied,will increasethequalityofyouroverallhealthmorethananythingelseyoucoulddo.Here’safact:six-packabsandflatstomachsaren’tachievedwithouthighlevelsoffitnessandlow

levelsofbodyfat—whichiswhyveryfewpeopleeverachievethem.Theproblemis,mostpeopleareworkingoutusingincorrectstrategiesthatdon’tproduceexpectedresults.TheHoffmanFitLeanBodySystemchangesallofthis,especiallywhenmynewestebook,HDSix-PackAbs,TheArt&SciencetoaFlatandDefinedSetofAbs,isreleasedin2014.

Your health is, by far, the most important part and greatest asset of your life. It’s important thatwhomeveryoutrustwithitisnotonlyeducatedinthebiologicalsciences,butcanalsoprovideyouwithsafe,effectiveinformationthathasyourbestinterestsatheart.Whytrustme?I’vedevotedmylifetothestudyandpracticeofhealth,exercise,andnutrition—particularly focusingon thedevelopmentofmuscleandtheregulationofbodyfatandmetabolism.At50+yearsold,I’minthebestshapeofmylifeand have significantly slowed the biological aging process down to that of someone two decadesyounger.As you read this book, allow me to be your personal coach—the person who helps monitor the

validity, quality, and effectiveness of the messages being thrown at us from the health and fitnessindustry. As an authority on fitness and nutrition, I stay constantly up to date with the latest peer-reviewedresearchintheindustry(not“garbagescience,”whichiswhatIcallthenonobjectiveresearchthatsupplementcompaniesconductfortheirownbenefit).TheHoffmanFit Lean Body System encompasses everything I’ve learned and experienced in the

realmofpersonalhealthandfitness.Itwascreatedwithasenseofartistryandexperience—notjustamassofscientificknowledge—tomakeitthemostpowerful,results-drivenprogramintheindustry.Areyoureadytobeinthebestshapeandhealthofyourlife?Let’sgetstarted.

PartOneThe9PrinciplesforaLeanandDefinedBody

Principle1:CreateaSimplifiedandSustainableSystemandFollowIt

Developascientificallysound,effective,andsustainableplanofactionthatincludesexerciseandhealthyeating

MAKEAPLAN

Nogoalcanbeachievedwithoutaplan toback itup.Whetheryouwant tobe thenext topsurgeon,athlete,orbusinessprofessional,youmust implementastrategicsystemthatguidesyou toeachgoalyouset.Thesameideamustbeappliedtoyourhealthandfitnessgoals.Take the time to develop, write down, and then practice a health and fitness plan that fits your

lifestyle,andissomethingyoucansticktoforthelonghaul.Trackingthesmallactivities—whetherit’sthefoodyou’reeatingortheexercisesyou’recompleting

eachday—iscriticalinreachingyourbiggergoal.Youdon’tneedtorelyonsomeoneelsetokeepyouaccountable;youneed tokeepyourself accountable.Practice it, liveby it, andmake it habitual. I’vepostedsamplefoodtrackingandexercisetrackingsheetshereonmywebsitetohelpyougetyourstart.Trackingprogress:It’swhatwinnersdo.

HAVEREALISTICEXPECTATIONS

Oneoftheeasiestwaystofailisbycreatinganunrealisticdailyroutinethatwon’tfityourlifestyle.Ifyouknowyouwon’twakeupat5:30inthemorningtoworkout,don’tplanonitinyourroutine.Anothereasywaytofailisbyharboringfalseexpectationsabouthowyoucantransformyourbody

inaquickandeasymanner.Theamountofinformationthat’sfedtousthroughhealthandfitnessTVshows,“blockbuster”dietbooks,andlate-breaking“scientific”reportsisenoughtomakeanyone’sheadspin.Notsurewhatyoucanbelieve?You’renotalone.Maybeatonepointyoufeltsobombardedandconfusedbyconflicts in information thatyouquitbeforeyouevenbegan—ormaybeyou lost twentypoundsonWeightWatchersonlytoeventuallygainitbackandtryagainontheSouthBeachDiet.Youmayhaveheardofanindividualwholost30poundsin30daysonanall-fish-and-green-teadiet.

Listenup:thosedietsaren’trealistic,andtheyaren’tgoingtodoanythingbutharmyourmetabolismandoverall health. I don’tmakeany falsepromises toyouabout instant resultswith theHoffmanFitLeanBodySystem.Yourreturnonthis investmentintoyourbodywillpayoffat theright timeintherightway.Youwon’tfitintoyourpairofskinnyjeansnextweek.

JUDGETHEMERITSOFAPROGRAM

Neverbuyanewcarwithoutreadingthereportsonit,neveropenanemailthatsaysyoujustwonafreeCaribbean Cruise in the subject line, and never start a new fitness and nutrition program withoutanalyzingitforitsmeritsandlong-termsustainability.Ifit’sa“lose10poundsintwoweeks”programyou’re interested in, don’t bother. Those who do want a program like that will not do well withHoffmanFit.Whathappenswhenthosetwoweeksareover?You’remuchbetteroffavoidingtheshort-termfixesentirelywhenyourchancesoflong-termfailurearesohigh.Don’tallowyourselftobeluredintothe“fix-it”dietsthatwillactuallysetyoufurtherbackinyourgoalsinthelongrun.There’snosuchthingasafreelunch—youmustpayyourduestogetsomethingthat’sworthanything.

Eachtimeyoubeginarestrictiveeatingprogramtorapidlyloseweight,yourmetabolismisfurtherdamaged.Yourbodyactuallybecomesmoreefficientatstoringfat.Isn’tthatthecompleteopposite

ofyourgoal?

Asyoudeterminethemeritsofanyfitnessprogram,herearethecriteriathatmustbemet:

1)Theprogramshouldbebasedonscientificallysound,unbiasedinformation2)Theprogramshouldincludebothexerciseandanutritionalcomponent3)Theexercisesshouldconsistmostlyoffull-bodystrengthandconditioningtrainingthatincorporatestheuseoffreeweights4)The intensity of the trainingmust be high enough to stimulatemuscular growth anddevelopmentwithsufficientweighttocausemicro-tearstothemusclefibers.5) The nutritional component should consider amacronutrient (protein, carbs, fats) ratio and caloriereductiontocausefatlosswhilesparingleanmuscletissue.6)Theprogramshouldnotconsidertheuseofanysupplementasameansofcontributingtoresults.7)Theprogramshouldemphasizeconsistencyandrepetitionof itsfundamentalprinciples toproducemaximumresults.8) The program should avoid the useless, confusing diet-related details and minutiae commonlypublishedbythemedia9)Theprogramcanbeeasilyimplementedandfollowedbyanyone

IfyoufollowHoffmanFit,nodamagetoyourmetabolismcanoccur.I’vecreateda lifestyleprogram,nota“fix-it”diet, that takesallof the importantcomponentsofyourhealth intoconsideration. I toldyouthatIwouldn’tmakeyouanyfalsepromises,andIwon’t.Here’swhatIcanguaranteeaboutmyprogram:

1)Youwillgetstrong,lean,andfittoachieveyourbestbodypossible2)Youwillbefollowingaprogramthatmeetsallthecriterialistedabove3)Youwillbefollowingaprogramthatcanbepracticedfortherestofyourlife

DON’TRELYONANYONEBUTYOURSELF

Workoutbuddiesoraccountabilitypartnerscanbeavaluableassettohave—buttheycanjustaseasily

be a hindrance to your progress. Buddying up with someone reduces your need to take totalresponsibilityforreachingyourgoals.“Susiecan’truntoday?I’lljuststayhome,then.We’llgotomorrow.”“Bobcan’tmakeourweeklyracquetballgame?Icouldstaylateattheofficetonight.”“Lizcalledinacheatdaytoenjoysomechocolatecakeandtakeabreakfromworkingout?Imight

aswelljoinher;we’llworkitofftomorrow.”Seewhathappens?Over the years I’ve learned to keep control of the outcome of my own personal plan by solely

assumingtheresponsibilityofmyactions.Iftheotherpersonencountersapersonalproblemandcan’tcontinuethesameactivitieswithyou,howwillyourespondtothechange?Onlydependonyourselfinthesesituationswhereyourbestinterestsareatstake.

Developthemindsetthatyouandonlyyouareresponsiblefortheoutcomeofyourdecisions,behaviorandhabits.Don’tallowroomforanyexcuses.

If you can find someonewho is truly as committed as you, and you’re someone that becomesmoremotivatedbyworkingwithapartner, thenabsolutelypartnerup.Butbeaware—there’snothingmoredisappointing than hearing someonemake excuses forwhy they could not accomplish a goal due toanotherperson’sactions.Makeitcleartoeachotherthatexcusesarenotacceptable.

PERSONALIZEYOURWORKOUTSCHEDULE

Inordertomaximizeyourworkoutexperience,myrecommendationistofollowaschedulethatallowsyou to work out as many days per week as possible. Ultimately, that means six days per week;minimally, fourdaysperweek.Don’tbeconcernedaboutovertrainingbecausemyprogramsprovideproperrecoverybetweenmusclegroups.I’maproponentofworkingouteverydaybecauseithelpstoformgoodfitnesshabits.Themoreabehaviorbecomesahabit,theharderitistobreakthathabitandtheeasieritbecomestoperformthatactivity.I see somanypeopleat thegymaimlesslywalkingaroundwithouta systematicworkoutprogram

thatwillproduce results.This isahugecauseof failure,andwhysomanypeoplebecomefrustratedbecausetheydon’texperienceresultsfromtheirefforts.Youmusthaveasystemandscheduletofollowthatincludes:

whichdaysandwhathouryou’llworkoutwhichmusclegroupsyou’lltraineachworkoutwhichexercisesyou’llperformforeachworkout

Fornow,it’simportanttounderstandthatit’scrucialtohaveaprogramthatleadstotheachievementofyourgoals.

ActionStepsPrinciple1

Goal:PracticeregularfitnessandnutritionhabitsbyincorporatingtheHoffmanFitprinciples.

Buyajournalandanalyzeyourschedule.Canyouremoveonecurrentactivityandreplaceitwithanother? I don’t recommend sudden,drastic changes for everyone.Afteryou finish reading thisbook,choose theprinciplesyouwant to startwith firstand thenaddmoreasyoubecomemorecomfortable.Ifyou’reanall-or-nothingkindofpersonlikeme,thendoit.Determinewhereinyourscheduleyoucanfree-upaboutfourtosix,30-to45-minutesessionsperweekfortheexerciseportionofmysystem.Allowtimetotraveltothegymaswell.Find time for two supermarket shopping andprepping sessions during theweek for purchasing,cleaning,preparing,cookingandstoringfooditemsforallofyourmeals.Insteadofcookingonemealatatimeforyouandyourfamily,you’llbepreparingfoodforseveralmeals.Thisalonewillsaveyouhoursoftimeifyou’recurrentlycookingandcleaningforafamilyonadailybasis.Youwillneedapproximatelytwohourspersessionforatotaloffourhoursperweektoprepareyourmealsinadvance.(IwilldiscussthismoreintheNutritionchapterofPartTwointhisbook).

Youmightbethinkingthisseemslikealotoftime.Ifso,thenconsiderthetimeittakestoprepareonemealatatime—aswellasthecleaninginvolvedaftereachmeal—versusimplementingmyfoodprepsystem.Or,tryaddingupthetimeittakestogotoarestaurant,waitforyourfood,anddrivehomeeachtimeyoudineout.Stillthinkit’stoomuchtime?Thesepracticescreateasensible,sustainablelifestylethatmeetsallthePrinciple1criteria.

Wemakebaddecisionswhenwe’restressedandrushed.Ideally,thetotaltimeneededtoimplementthefullcourseofaction(theworkouts,shopping,foodprep,andcleanup)is

approximatelyeighthoursperweek.

Thinkaboutitthisway:ifwebreakdowntheeighthoursperweekthatyouinvestinyourhealthandlookatthisonadailybasis,itcomesdownto75minutes.That’sslightlymorethananhouraday.Notbadwhenyouconsiderthisincludesboththeexerciseandthenutritioncomponentsofmysystem.Nowyou need to ask yourself, are there 75minutes throughout the daywhere I could replace an

activitythatcontributesnothingsignificanttomylife(suchaswatchingTVorsurfingtheinternet)withanactivitythatwillbeenhancemyqualityoflifelikebeingfitandlookingandfeelinggreat?Ibelieveyoucanfindthetimeifit’simportantenough.

Principle2:BuildMusclewithWeightTraining

Trainwithweightstoincreaseleanmuscle,burnfat,shapethebody,andincreaseyourmetabolism24/7.

BUILDMUSCLE,INCREASEYOURMETABOLISM

Weight training—specifically with free weights, not exercise machines—will help you build leanmusclemorethananyothertrainingmethodavailable.Inordertobuildmuscle,theremustbeenoughof a stimulus on each muscle fiber to result in break-down or tearing of the fibers, followed by asubsequentrestorgrowthperiod.Thisphenomenonoccurstoagreaterextentwithweighttrainingthanwithanyothertrainingmethod.

This doesn’tmean other trainingmethods aren’t beneficial, but it’s a fact that leanmuscle tissue isdevelopedtoamuchgreaterdegreethroughresistancetrainingwithweights.Oneoftheimportantgoalsincombatingtheagingprocessistopreservemuscletissueandprevent

muscleatrophy,or thewastingof tissue.Sarcopenia is the lossof skeletalmuscle tissuedue to theaging process, during which muscle tissue is replaced by fat—whereby the metabolic rate severelydeclines. Since the aging process brings loss of muscle mass and a subsequent slowing of themetabolism, it makes sense to engage in the type of training that preserves the greatest amount ofmusclemass.Leanmuscletissueismetabolicallyactivetissuebecauseitpossessesthesub-cellularorganellecalled

themitochondria.Thesestructuresarewherecellrespirationoccurs;therefore,moreleanmuscletissue= increasednumberofmitochondria= increased restingmetabolic rate.Thatmeansyourbodyburnsmorecaloriesevenwhileyou’renotperformingphysicalactivity.

BENEFITSOFWEIGHTTRAINING

If youwant a strong, shapely, and healthy body, consistentweight training is amust. In addition topreventingsarcopenia,weighttrainingprovidescountlessotherbenefits.Herearejustafewofthem:

1) Women – Females can benefit even more from weight training than males. Since the femaleendocrinesystemhasendowedwomenwithadifferentsetofhormones,thestruggletokeepbodyfatlevelsincheckissignificantlymoredifficult.Liftingweightstoincreaseleanmuscle,inmyopinion,isthemostimportantactivityafemalecando.Bydevelopingahigherpercentageofmuscleearlierinlife,the inevitable loss of muscle tissue due to aging can be slowed. Weight training can also thwartosteoporosis,whichmanyfemalesencounteraftermenopause.

2)Sculpting–Weareourbody’sownsculptor.Weighttrainingistheultimatetoolforcreatingshape,developingcurves,andchiselingyourbody.Plasticsurgerycan’tholdacandletotheresultsyoucangetfromweighttraining.

3)Motivation – Nothing is more motivating than transforming your body with weights and propereating habits. The appearance of a muscular physique exudes confidence and self-control—not tomentiontheadmirationitgarnersfromothers.

FORGETLONGCARDIOSESSIONS:THEAEROBICHOAX

Howoftenhaveyoubeentoldto“perform30-to60-minutesessionsofsteadycardiothreetofivetimesperweek,”andto“stayinyourfat-burningzone?”Forthepastcoupleofdecadeswe’vebeentoldthataerobicexerciseisthebestwaytoburncaloriesandfat.Youmaybesurprisedtolearnhowlittlethosecardiosessionsactuallybenefityou.Themostrecentresearchshowsthatshortburstsofhigh-intensitydrillsaremuchmoreeffectivefor

developingalean,muscularbodyversuslow-intensity,steadymovements.Thebestexampleofthiscanbeseenwithsprintersandmarathonrunners.Sprintershavevery leanandmuscularphysiques,whilemarathonrunnersoftenhaveanemaciated,weakappearance.Thewholeideaofmaintainingaleanbodyistokeepasmuchmuscletissueaspossible.Longcardio

sessionsburncaloriesonlyduringtheexercisesessionwhileshort,high-intensitytraininghelpsdevelopleanmuscletissuelongaftertheexercisesessionhasended.

Sincemuscletissueisthemetabolicallyactivetissueinthebody,therealbenefit—intermsofburningcalories—comesfromtheextracaloriesburnedthroughouttheday.Thisphenomenonofcaloriesburnedhoursaftercompletingtheexercisesessioniscalledthe“after-burneffect.”

Nobodyknowstheexactnumberofadditionalcaloriesburned,butestimatesareabout15%morethanbynotweighttraining.

Thereisevenstrongevidencesuggestingthatlongcardiosessionscanactuallybeunhealthy.Notonlycanthattypeoftrainingcauseexcessivedamagetothetendons,ligaments,andjointsofthebody,butitalsocanresultincellulardamagethroughtheproductionoffreeradicals.Note:I’mstrictlyreferringtoindividuals that runmanymiles perweek and compete in long-distance running—not the occasionalrunnerloggingacouplemileseachday.Anothercommonlydebatedargumentisthatofconditioningtheheartandlungstoreducetheresting

heart rate.There is no evidenceor rule proving long cardio sessions are theonlymeansof reducingresting heart rates. In fact, high-intensity resistance training results in conditioning of the heart andlungsbecause it includes trainingwith short restperiods tokeep theheart rate elevated. Ipersonallyhavealowrestingheartrateintherangeof58beatsperminute(bpm),yethaverarelydoneanycardiotraininginover25years.

ActionSteps:Principle2

Goal:Findagoodgymorinvestinfreeweightsforyourhome.

DuringPrinciple1actionsteps,wediscussedschedulingfourtosixtimeperiodsof30-45minuteseachweek to start training.Now that you know the truth about long, slow cardio sessions, I recommendfilling those 30-45 minute sessions with exercises that incorporate free weights—specifically withdumbbells—andhigh-intensityresistance training,whetheryourworkout takesplaceat thegymorathome.Forextensiveinformationonwhetherafitnesscluborhomegymistherightenvironmentforyou,

refertotheWorkoutChapterinPartTwoofthisbook.

Principle3:LearnProperExerciseFormandTechnique

Performexercisemovementscorrectlythroughafullrangeofmotionwithappropriatesizeweightstofullydevelopandproperlyshapeyourmuscles.

DON’TOVERDOIT

After30+yearsoftrainingincountlessgymsandhealthclubsallovertheworld,I’vehadthechancetoobservetheworkouthabitsofthousandsofworkoutenthusiasts…andyetIdon’tbelievethatmanyofthemhavemadesignificantmuscularimprovements.Wecanreasonablyassumegymgoerswanttoprogress,whetherbybuildingmuscle,losingbodyfat,

orgettingstronger—likelyacombinationofthethree.Wecanalsoreasonablyassumetheseindividualsdesiretomakethemostoftheireffortsbyexecutingproperexerciseformandtechnique.Butthat’snotwhatI’vebeenobservingovertime.Many workout enthusiasts—particularly males—fail to make significant progress because they

performtheexercisemovement incorrectly; theyoftentrytoliftweights thatare tooheavy,andtheirdesiretoimpressthosearoundthemgetsinthewayofpracticingproperform.Thefullrangeofmotionis significantly reduced, so themuscle is cheated of complete stimulation of its fibers.This, in turn,decreases the tearingdownof themicrofiberswithin themuscle inorder for the re-buildingphase totakeplaceduring thehealingprocess.Asaconsequence,musclehypertrophydoesn’toccurnearly totheextentthatitwouldifproperexerciseformwereexecuted.In this sense, progress is less than optimal due to one’s ego. By being more concerned with the

appearanceoflookingstrong,manypeoplesabotageanddelaytheirmusculargainsratherthanreapingtherewardsbyusingalighter,morecontrollableweight.

MusclesDon’tCareAboutWeightSize

Yourmusclesdon’tknowwhatsizeweightsyouareusing.Whattheydorespondtoistheresistanceorforcegeneratedagainstthemuscle.Onemightarguethat

the heavier the weight, the higher the number of muscle fibers being stimulated—resulting in thegreatestmuscledevelopment.Theoretically, thiscanbe trueas longas theexercise isbeingexecutedalongafullrangeofmotion—inperfectform.However,theproblemlieswithintheexecutionoftheexercise.Rarelydoindividualspayenoughattentiontotheformoftheirexercisemovements.AsIsaidearlier,

the heavier the weights used, the more your exercise form is compromised; thus, your muscles arecheatedoftheirfullpotential.Musclesareblind to thenumberappearingon thesideof thedumbbellorbarbell; instead,muscle

respondstotheprincipleoftimeundertension(TUT).Forexample,Icanperformanexercisesetwith

aheavier thannormalweight andpumpout10 repetitionswhile ignoringmy form.But if Iperformanother set with a lighter weight and execute perfect form through a full range of motion, I willstimulateamuchhighernumberoffibers,leadingtomuchgreatermusculardevelopment.

LISTOFPRIMARYEXERCISES

Below,I’velistedavarietyof15effectiveexerciseswhichworktheentirebody.Theseexerciseswereselectedspecificallybecausetheyshapeanddefineeverymusclegroupandhelpstimulatethereleaseofyourfat-burninghormonestothehighestdegree.The exercisesmay seem overwhelming in the beginning, but theywill feel easier as you become

familiarwiththemovements.Irecommendyougotothelinkonmywebsiteprovidedbelowandvieweachexercisealongwithitsrespectivedescriptiontobecomemorefamiliar.

ActionSteps:Principle3

Goal:Performeachrepetitionwithacompleterangeofmotionandperfecttechnique.

Evenafterallmyyearsofexperience,Istillfindmyselfneedingremindersfromtimetotimethatthisisalifestyle,notatemporaryfitnessprogram.We’llgettothedetailsinlaterchapters,butfornow,let’sfocusontheprincipleconcepts.Inadditiontothelinktomytutorialpageonmywebsite,I’veprovidedillustrationsofeachofthe19

exercises included in the table above along with a full description on how to properly perform themovement.YoucanfindtheexercisesinAppendixC.

http://www.hoffmanfit.com/hoffman/tutorials/#E47

Herearesometips:1)Don’t get sloppy. Choose a dumbbell that allows you to perform each exercise movement withperfectexecution.2)Don’tperformpartialmovements.Makesurethateachrepetitionyouperformiscompletedthroughafullrangeofmotion.3)Dofeelslightlyfatigued.Whatisthebestsizedumbbell?Theonethatallowsyoutofullycomplete8-10repetitions.Ifyou’restruggling,decreasetheweight.Ifyou’reperforming8-10repetitionswithoutfeelingfatigued,increasetheweightabit.Tofigureoutwhatpoundagesyoushouldstartwith,seethechartI’vecreatedinthe“Workouts”sectionofPartTwoofthisbook.

Principle4:StimulateMuscleGrowthwithHigh-IntensityTraining

Reducegymtimebytrainingathigh-intensitylevelstomaximizemusclegrowthandincreasefat-burninghormonesaswellasyourbasalmetabolicrate(BMR).Shortrest

periodsbetweensetsarekeyformusclegrowth.

GYMTIME:QUALITYOVERQUANTITY

Thevolumeofworkcompletedduringaworkoutsessioniswhereyourfocusshouldbe—don’tgethunguponhowmuchtimeyourworkouttakestocomplete.

W=FxDWork=ForcexDistance

What does this equationmean? F (force) is the amount ofweightmovedwith any exercise. This ismultipliedbyD(distance),meaningthattheamountofworkincreasesaseithertheforceincreasesorthedistanceoftheweightincreases.Simplyput,theintensityoftheworkoutincreasesastheamountofworkincreasesinagivenperiod

oftime.Makesense?Theflipsideofthisequationisevenmoreimportanttobeawareof:

Takinglongrestsbetweenexerciseswhileusingincorrectexerciseformwillcompletelyderailyoureffortsfordevelopingmuscle.

Thebottomlineis:theamountoftimeyouspendinthegymisirrelevant.Theamountofworkcompletedduring theexercise session iswhatmatters. Inorder toeffectively

developshapelymusclesandincreaseyourrestingmetabolicrate,it’simportanttocompletethegreatestamountofworkintheshortestperiodoftime.Thisisreferredtoashigh-intensityresistancetraining(HIRT).HIRTisabsolutelycrucial indevelopingmuscleandcreatinga leanbody.HIRTiswellknownfor

increasingmuscletissue,butnotasmuchwithfat-burning—untilrecently.HIRTisthemosteffectivewaytoincreasetheamountofenergyyouburnatrest,referredtoasyourbasalmetabolicrate(BMR)andyourexercisepost-oxygenconsumption(EPOC),ortheafter-burneffect.Let’sputthisinEnglish.BMRisimportantbecauseittellsushowmanycaloriesourbodyburnswhileatrest.Burningmore

caloriesatrestmeansyou’reburningfatatafasterrate.Themoremuscletissue,thehighertheBMR.

EPOCistheincreasedrateofoxygenintakefollowingstrenuousexercise.Soifyouwalkupaflightofstairs,youroxygenrateautomatically increases inresponse tostrenuousmovement.Youdon’t tellyourbodywhattodo…itjustknows.Nowimagineyouareworkingoutstrenuouslyatthegym.Yourbodyautomaticallyrespondstothe

need for more oxygen. This means that working out using HIRT principles can increase overallmetabolismbyabout15%.SinceEPOCoccurs24/7withoutyouhavingtodoanythingextrato“kickitintogear,”incorporatingHIRTintoyourworkoutroutineiswise.Your EPOC factor—how quickly your metabolism returns to your BMR after exercise—is also

important. Working out at a high-intensity level means your metabolism remains elevated for anextended period of time after you’ve completed your workout. This means you’ll burn fat faster—hence,morefatloss!

HIRTFAVORABLYALTERSYOURHORMONEPROFILE

HIRT not only increases your BMR and EPOC, but also alters specific metabolic hormones in afavorableway.

TestosteroneTestosterone is theprominenthormoneofmusculardevelopment.The releaseof testosteroneoccurswhenmuscle tissue is stimulated via weight training; that, in turn, causes structural changes withinmuscle—resulting in growth. In addition to its effects on protein synthesis, testosterone may alsoindirectlystimulatethereleaseofgrowthhormone(GH).

GrowthHormoneGHisanotherpowerfulhormonethatcausesmuscle tissuegrowth,oranabolism.NotonlydoesGHpromote muscular growth, but it’s also involved in increasing lipolysis—the breaking down of fat.Thoughnotfullyunderstood,GHisalsoknowntostimulatethereleaseofinsulin-likegrowthfactors(IGFs) that increase the availability of amino acids—the building blocks of proteins for proteinsynthesiswhichresultsingreatertissuerepairandgrowth.

Epinephrine/NorepinephrineAnothergroupofmetabolichormones releasedduring intenseweight trainingare thecatecholaminesepinephrine and norepinephrine—more commonly known as adrenaline and noradrenaline,respectively. These hormones are thought to inhibit the release of insulin, therefore preventing fatstorageandhavingpotentiallyextraordinaryeffectsonfatloss.Theyarealsoveryresponsivetohigh-intensitytrainingwithveryshortrestperiodsbetweensets.Researchhasindicatedthesehormonescanincreasetomorethan20timesthatofrestinglevels.Thebodybecomesmoreefficientatburningfatbylearninghowtomanipulatethesefat-burninghormones.Individualscanexperiencea50-80%increaseintheamountoffatthat’smobilizedfromfatstoresbyworkingoutathigh-intensitylevels.

Sincemuscle development and fat burning are the primary objectives, understanding how to controltestosterone and GH is crucial to getting lean. To stimulate these hormones, large muscle groupexercises must be performed using heavy enough weights and at a high enough intensity level tostimulatethebreakdownofthemaximumamountofmuscletissue.Ifyouareabeginnerstrivingtogainleanmuscle,thesearetheexercisesyoushouldbefocusingon:

BenchpressSquats(DBsinhand)RomaniandeadliftsLungesBent-overDBrowsShoulderpressPull-ups(assisted)CablepressdownsordipsStandingbarbellcurls

Inordertostimulatethereleaseofthegreatestamountofyourbody’snaturalanabolichormones,myrecommendationistoperformsetsintherangeof8-10repetitions.Thisistherangeinwhichthevastmajorityofathletestrainformusculargains.Thebottomlineis:inordertoreceivethefullbenefitofalteringyourhormoneprofileandincrease

yourBMR,itiscrucialtoapplytheprincipleofHIRTinallyourworkouts.

ActionStep:Principle4

Goal:Workoutwithahighlevelofintensityandminimalrestperiods

Makesure toperformexercisesatahighlevelof intensityduringeveryworkout.Thatmeanshavingrestperiodsoflessthanoneminutebetweeneachsetofexercises.Forcertainbodypartssuchasarms,chest,andshoulders,restperiodswillbeevenshorterthanothermusclegroupslikelegs.Legexercisessuchassquatscanrequirelongerrestthanupperbodymovementsbecausetheystronglystimulatethecardiovascularsystemandelevateyourheartrate.

Principle5:ForgetEverythingYouKnowaboutHealth&Fitness

Clearyourmindofpre-conceivednotionsaboutbuildingmuscle,losingfat,andeatinghealthy.Learnthecorrectscientificprinciplesthatgovernhumanphysiology,andstopbeingdeceivedbythemisleadinginformationandscamssoprevalentinthefitnessand

weightlossindustry.

AVOIDBEINGDUPED

You’ve heard countless amounts of information on how to lose body fat, why you should takenutritional supplements,howyoucandevelopmuscle andbuild a six-pack, and the“truth”about allsortsofnutrition.Forgetitall.Let’sstart thischapterwithacleanslateandwipeourpreconceivednotionsaboutwhat it takes to

developalean,muscularbody.Icantellyoufromexperiencethatthemostchallengingpartofmyjobisspendingtimeandenergydispellingfalseandharmfulinformation.Infact,IcouldgoasfarastosaythatI’vebeenunabletohelpasignificantnumberofclientsbecausetheirmindisn’tcapableoflettinggooffalsebeliefssuchas“spot-reducing”forfatloss.No industry causesmore confusion than the health and fitness industry.Deception and downright

lyingisthenormformuchoftheweightlossandnutritionalsupplementmarkets.Whatisimportantishavingabasicknowledgeofhumanphysiology,anatomy,andbiochemistryinordertounderstandhowthehumanbodyfunctions.Thenutritionalsupplementindustryis,essentially,anunregulatedindustrythatistoblameformuch

of the false advertising in the market. Manufacturers’ claims about product results are misleadingbecausenosupportingobjectivescientificstudiesarerequired.Inmanyinstances,customertestimoniesare theonly elements of proof needed for supplementmanufacturers tomake the claims theydo forproductlabels.Therealdamage?Mostpeoplefailtomakeprogress.Believingresultscanbeachievedwithacertain

supplement, a trendy diet program, or a special piece of equipment deceives people into buyingproductsthatprovidenovaluetotheconsumer.Evenworse,anenormousamountofvaluabletimeiswastedinanefforttogetfit,loseweight,andbecomehealthy.Howmanytimeshaveyouheardpeopletalkaboutthenumerousprogramsthey’vetriedinhopesof

gettingfitandlosingweight?Therollercoasterrideneverends!They’resuccessfulforafewmonths,onlytogainbackmoreweightthantheystartedwithaftertherideisfinished.Rememberthisstatistic:

95%ofpeoplethatengageinaweightlossprogramdon’tkeeptheweightofflongerthan12

months.Bepartofthe5%whodo.

ANYONECANPROVIDEMISINFORMATION—EVENYOURDOCTOR

It’sverydifficulttofindvaluable,qualityinformation.Ifyou’renotarmedwithagoodscamdetector,it’salmost impossible todistinguish the truthfromthe lies.You’vebeenavictimof the industryandtheirbiasedopinionsbecausethey’resellingaproductthatpromisestochangeyourbody.Don’tbeavictimanylonger.Becareful—evenyourmedicaldoctorisnotexemptfromprovidingfalseinformation.Becautiousin

seekingadvicefromyourdoctoronthesubjectoffitnessandnutritionbecauseheorsheisprobablynoteducatedorinformedonthesubjectunlessthey’vetakenaspecialinterestindoingso.Mostphysiciansreceive only a few hours of nutritional education. There’s even a good chance that your doctor stilladvises patients according to one of the biggest research blunders ever pulled on society called theLipidHypothesis.TheLipidHypothesisstates thathighbloodcholesterol increasestheriskofheartdisease,andthat

reducingcholesterolreducesthisrisk.Thishypothesis—nowdebunked—hasledmillionsofpeopletoavoidsaturatedfatsfromcertainfoodssuchasanimalproducts.This35-year-oldmythhasperpetuatedamisunderstandingoftherelationshipbetweenlipids,fats,andcholesteroltoheartdisease—yetmanyphysicianshaven’tchangedthewaytheytreatpatientsdespitetherevelationofthisblunder.The popular thinking is that reducing the level of plasma cholesterol will reduce one’s risk of

sufferinganewcoronaryheartdiseaseevent.Thefactthatpeoplewithhigherplasmacholesterollevelssuffer coronary heart disease at younger ages is undisputed.However, this premise has not yet beenproved true to thesatisfactionofresearchscientists,orof themedicalcommunityat large.TheLipidHypothesis,then,issimplyaninferencederivedfromacceptedfacts.Unfortunately, mainstream medicine is greatly influenced by the pharmaceutical industry, which

makes a huge amount of money on cholesterol-lowering drugs called statins. It’s therefore in theindustry’sfinancialinteresttoperpetuatethesemythsandcontinueexertingtheirenormousinfluenceondoctors.Byrethinkingallthemythsyou’vebeentaught,you’llbelesslikelytofallvictimtotheunscrupulous

marketersofproductsandservicesforthefitnessandweightlossindustryinthefuture.You’llalsostarttolearnvaluableinformationthatwillhelpyouachieveyourgoals.Moreimportantly,you’llstarttotakepersonalresponsibilityforyourhealth.

DON’TFUSSOVERSMALLTHINGS

Manyindividualsinthefitnessandweightlossindustryconstantlyfocusonsmallandtrivialdetails—minutiae—thatultimatelydon’tmatterinachievingyourfitnessgoals.“Isitbettertoworkoutinthemorningorevening?”“ShouldIeatorganiclettuce?Iheardpesticidescanmakeyoufat.”“ShouldIavoidallcarbstolosemorefat?”“ShouldIliftlightweightsanddohigherrepstopreventgettingbulky?”“ShouldIeatsixmealsadaytokeepmymetabolismhigher?”Thesearen’ttheimportantquestions.Sowhydoweaskthem?It’sbecauseweareoverwhelmedwith

confusingandcontradictoryinformation.Whenweareconfused,weprocrastinate.Often,focusingon

theminutiaeisusedasamentaltactictostalltimebeforebeingforcedtotakeaction.Peoplewhoworryaboutthelittlethingsaregenerallynotthepeoplewhoareworkingout,eatinghealthy,andachievinggreatresults.Worryingabouttrivialdetailsisawasteoftime.Putanendtoit!

ACTONLYONPROVENINFORMATION

Idon’tteachprinciplesthatIdon’tpersonallypracticeeveryday.Whywouldyoubelieveinsomeone’sprogram if the person preaching the program can’t achieve the success he or she is claiming it canachieve?I’mahugebelieverofthis.Seethechapterinthesecondhalfofthisbooktitled“Workouts&Trainingforthe40+population:

Boomer-itis”forrecentphotosofmeandupdatesonmyhealthstatusat50+yearsold.SinceI’moftenaskedaboutusingperformanceenhancingdrugs,I’veputthisissuetorestbysubjectingmyself toanAnabolic Steroid test at the same time this photowas taken to prove a point. If interested, you canreviewtheresultsonmywebsite:

http://www.hoffmanfit.com/TestresultsHoffmanP.pdf

ActionStep:Principle5

Goal:Taketimetoeducateyourself.Learntherealfactsaboutfitnessandnutrition.

Don’tbelieveinsomethingsolelybecausethe3a.m.infomercialyouwatchedsaysitworksandoffersamoney-back guarantee. This is what’s referred to as anecdotal evidence. Unfortunately, anecdotalevidenceisoftenacceptedinlieuofsolidscientificevidence.Wheneverpossible,seekpeer-reviewedscientific evidence when looking at anything supplement-related. Working with legitimate, science-supportedinformationisoneofthemostimportantkeystoachievingyourgoals.

Principle6:NutritionalHabitsContributeNearly80%toResults

Focusprimarilyonnutritionalhabitsforfatloss.Thenlearnhowtoimplementasystemofpurchasing,preparing,cooking,andstoringacorelistofhealthyfoodsinadvancefor

quickandtastymeals.

GETYOURFACTSSTRAIGHTONNUTRITION

“Ihavetogetbacktothegymtostartlosingweight!”Howmanytimeshaveyouheardthis—fromafriend’smouthoryourown?I’veheardithundredsof

timesfromclientswhobelieveapersonal trainercansolvetheirweight issues.Unfortunately,simplyjoiningagymorworkingwithatrainerrarelyhasmuchofaneffectonfatloss.Here’swhythisistrue:workingoutandmaintainingpropernutritionalhabitscontributedifferentlyto

the overall goal of developing a lean andmuscular body. You can’t achieve leanness without goodnutritionalhabits,andyoucan’tgainmusclewithoutworkingout.Beforeyouevenbeginanutritionalprogram,youmustunderstandnutritionandfoodchoicebasics.

Ultimately,it’sthetotalcaloriesconsumeddailythatdetermineyourweightandbodyfatlevels.SoundslikeI’mstatingtheobvious,right?You’dbesurprisedhowmanypeoplehavebeenmisledintothinkingthatcaloriesdon’tmatter.They’vebeentaughtthatifyoudon’tconsumecarbohydrates,forexample,thentotalcaloriesdon’tmatter.Nothingcouldbefurtherfromthetruth.“Isacalorieacalorie?”That’sthemilliondollarquestioninnutritionandweightloss.Inotherwords,

doesitmatterthesourceofthecalorie,orareallcaloriesthesame?Is100caloriesofchocolatecakethesameas100caloriesofbroccoli?Thetruthis thatboth totalcaloriesandthesourceof thosecaloriesmatterwhentryingtoreducebodyfat.All foodscontaincalories,andallcaloriesconsistof themacronutrients:proteins,carbohydrates,

andfats. Some foods provide calories fromprotein, like eggs and chickenbreast,while other foodscontributemorecaloriesfromfats,likeavocadosorpeanutbutter.

You need all three macronutrients for a healthy, functioning body. Understanding calories andcarbohydratesiswheremostpeoplebecomeconfused.Manypeoplearemisledtobelievethatbynotconsumingcarbohydrates,theywillautomaticallylose

weight.Although theAmerican diet consists of disproportionate percentages of processed or refinedcarbohydrates from fast foods, sugar, flour, white rice, cereals, wheat products, crackers, saladdressings,chips,andpasta,avoidingthesesourcesoffoodwillnotguaranteeweightloss.The reasonwhy carbs are vilified and targeted as responsible for the obesity epidemic is because

mostofthecarbsconsumedanddiscussedinthemediaareprocessedorrefinedcarbs(whatwedon’twant), rather than complexcarbs (whatwedowant). Thismisunderstanding has resulted in a greatdisservice to public health since all types of carbs are often grouped together and therefore totallyavoidedinthedietsofmanyindividuals.Rather thaneliminateoneof the threemacronutrients—carbs, in thiscase—itmakesmoresenseto

considerthetotalcaloriesconsumedfromallthreeofthemacronutrients.Thetotalnumberofcaloriesyouconsumeonadailybasisisthemostimportantfactorindetermininglossofbodyfatandgettinglean. It’s the first factor I consider when reviewing a client’s nutritional profile before looking atanythingelse.Ifyouconsumeanextra1200caloriesaday,evenifyou’vecutmostcarbsoutofyourdiet,you’ll

still gainweight.Carbohydrates alonedon’tmakeyou fat; generally speaking, toomanycalories arewhatmakeyoufat—regardlessofthesource.

Eatingexcesshealthyfoodstillresultsinconsumingasurplusofcalorieswhichviolatesthecaloriedeficitruleforfatloss.

Once you have a correct understanding of the threemacronutrients that make up a calorie, othertopicsinnutritionbecomeeasiertounderstand.IexplainthisinmoredetailinPartTwoofthisbook.This is especially helpful when you make food choices at the supermarket, and when you start toestimateyourtotaldailycaloricintakeandbreakdownofyourmacronutrientratio.

PREPAREFOODINADVANCEFORQUICKMEALS

Timeisourmostpreciouscommodity.Addingregularexercise,groceryshopping,andfoodpreparationforafamilycanbetime-consumingtoschedulesalreadytightwithactivity.Butsomethinghastogiveinordertosolvetheshortageoftime,right?My focus in developing my HoffmanFit Lean Body System was and always will be on saving

valuable time formy clients. I developed a system that decreases the time involvedwith shopping,preparing, storing, and cooking healthymeals. I don’t likewasting time, so I’ve created an efficientsystem for preparing healthy food by carefully timing all the events involved with the process. Ofcourse,aslifechangesIamconstantlysearchingfornewwaysofimprovingit.Leavingthings“upintheair”isn’tagoodpracticeforbeingsuccessfulatanything.Everyday,when

I go to the gym, I’ve already decidedwhichmuscle group I’m training andwhich exercises I’ll beperforming.Thissameideaappliestomealplanning.Theeveningbefore,IremovecertainfooditemsfromthefreezerandmakesureI’mnotmissinganitemfromthesupermarketforthenextday’smeals.Thebesttime-savingstrategyistopreparefoodinadvancesothathealthymealscanbepreparedand

ready to eat in 10 minutes or less. This solves two important issues: having more time and eatinghealthy.I don’t leave anything to chance.My program saves hours of time and hundreds of dollars each

month; it’s veryhealthy, and I honestly enjoy everypart of theprocess. If youmakeadvancedmealpreparationahabit,Iguaranteeyou’llenjoyhavingasustainablyhealthyandenergy-boostinglifestyle.

SHOPFROMACORELISTOFFOODS

Youdon’tneedtoattendculinaryschooltolearnhowtopreparemeals.Infact,chef-createdmealsareoftensoextravagant,complicated,andtimeconsumingtoprepare,that

Iwould not include them inmyhealthymeal plan.My cookingmethods are simple, and so aremyshoppingmethods.Part ofmynutrition system revolves around a core group of foods. Itmakes shopping, preparing,

storing,andcreatingtastymealssurprisinglyeasybycombiningagroupofingredientscompatiblewithmanyfoodstocreateavarietyofdishes.Therearenolongrecipeswith15stepstofollowbeforeyourmealisready.Iwon’tfollowcomplicatedinstructionsforpreparingmymeals,andIdon’texpectotherstodosoeither.I’moftenasked if Iget tiredorboredfollowing thesamebasic listofmealsweekafterweek.My

responseisalwaysthesame—“no.”Actually,mydietismorevariedthanmost.Thinkaboutyourfoodintake over a typical three-day period during the week. With the exception of dinner, most peoplebasicallyeatthesamefoodseveryday.Wedon’trequirenearlythevarietyoffooditemsormealswethinkwedo.

Dietaryhabitsarepredominantlythekeytobecomingleanandreducingbodyfat.Youcannotsimplyexerciseyourwaytolosingasignificantamountofbodyfatandbecomingverylean.

There’sasayinginthefitnessindustrythatsays“youcannotout-trainapoordiet.”

In the Nutrition Chapter of Part Two of this book, we will discuss the food preparation processextensively.

THEMASTERGROCERYLIST

TheMaster Grocery List (MGL) is a food shopping guide designed for use when going to thesupermarket.UsingtheMGL,whichyoucanfindinAppendixA,youcanmixandmatchvariousfoodsintomealsthatareextremelyhealthyandhelpfulincreatingaleanbody.Youdon’thavetothinkaboutwhether the meal you prepared is hurting your fat loss efforts, because every item on the list wascarefullychosen.EachtimeIshopatthesupermarket,Iusemysamelist.ThesefooditemsarewhatIeateveryday.Countingcaloriesisn’tfun.ButifyoucreatemealsbasedofftheMGL,you’llfindthattheneedto

countcaloriesissignificantlyreducedaslongasyoudon’tover-consumeoils,nuts,orfattyredmeat.Aneasyway tounderstandhow touse theMGL in combinationwith a daily food log sheet is to

replaceanyoftheproteinitemswithanothertypeofproteininsimilarquantity.Forexample,youcouldreplacethesalmonatdinnerwithasteak,orthegrilledchickenbreastatlunchwithagroundbeefpatty.Ipersonallymaketheberryproteinshakeandthelargemixed-greensaladstaple itemsinmydiet. Inotherwords,Ieattheseitemseveryday,onlychangingthevarietyofvegetablesthatmakeupthesaladandwhichsourceofproteinIeatateachmeal.Sincequantitiesstaythesame,it’sveryeasytodesignmealsusingthismethod.Keepinmindthat thesuggestedtotalnumberofcaloriesandmacronutrientbreakdownisconsideredquiteaggressiveintermsofpreservingleanmusclewhilelosingbodyfat.I’vecreateda7-dayexamplediet foryou to follow (youcan find this inAppendixB),which—in

conjunctionwiththeworkoutroutinessuggestedintheWorkoutchapterofPartTwoofthisbook—isguaranteedtodramaticallyhelpyougetfit,strong,andlean.Youwillalsobecomemoreenergeticandstart to experience the health benefits of eating foods that your body desires rather than the toxicchemicalsthatmakeupprocessedfoods.Ifyoudineoutoften,thistypeofmealpreparationlifestylewillcreateanenormouschangethatyou

may find challenging at first, but is ultimately rewarding. Remember, don’t get caught up in theminutiae. Instead, focusonhowgreat you’ll look and feel eachdayyoupractice these life-changinghabits.

ActionSteps:Principle6

Goal:PreparethemajorityofyourmealsinadvancewithhealthyfoodsusingtheMasterGroceryList(seeAppendix).

TakeactionwithPrinciple6startingnow.Thisprinciplealonewillcontributeahugepercentagetoyoursuccess in reducing body fat and getting lean. The recommendations here are the closest thing to“magic” that exists for losing body fat and feeling strong and healthy. Even if you do nothing else,you’llexperiencedramaticresultsinamatterofweekssimplybyfollowingthisprinciplealone.

Principle7:ProcessedFoodsAreAddictive–LikeDrugs!

Removeallprocessedfoodsfromyourkitchentostopthechemicaladdictionthatoccursfromeatingmood-enhancingfoods.Formanypeople,evencheatmealscanbedangerous.

PROCESSEDFOODSANDTHEOBESITYEPIDEMIC

Processedfoodsarethearch-enemyofhealth.Thedamagethatprocessedfoodsinflictonsociety,inmyopinion,ismoreharmfulthanalldrugsandalcoholcombined.

Thescienceonfoodaddictionhasnowestablishedthathighlypalatablefoods(low-nutrient,high-calorie,verysweet,salty,andfattyfoods—thosethatmakeupthemajorityoftheAmericandiet)producetheexactsamebiochemicaleffectsinthebrainthatarecharacteristicofsubstanceabuse.

The truth is, food addiction isworse than substance abuse because it’s socially acceptable—and thefoods are readily available, cheap, and in your face everywhere you look. Their consumption ispromoted by grandmothers, school teachers, clergy, and even medical professionals; therefore, junkfoodbecomesthedrugofchoiceformanyofus.Ifweconsiderthatalmosttwo-thirdsoftheU.S.populationisobese,andthatmostchronicillnesses

are lifestyle-related,wecansee thecost implications to thehealthcaresystem.Thecostofcaring forpatientswithchronicillnessesisstaggeringbecausetherearenocuresforlifestylediseases.Long-term neglect of people’s health results in management of illnesses that require years of

consuming pharmaceutical drugs to manage. Epidemiologists have been predicting that the obesityepidemic ismore of a threat to theU.S. economy than anything in history. Does that scare you? Itshould.

MOODFOODS:THESEROTONINRUSH

Processed foods are filled with, for the most part, what we call empty calories— foods devoid ofvaluablenutrients,yetpackedwithcalories.Todependonyourwillpower torefrainfromconsumingaddictiveprocessedfoodsisafool’sgame.Distinctphysiologicalresponsestakeplacewhenweconsumeprocessedfoods.Themostimportant

responses are neurological and result in the release of substances from the brain calledneurotransmitters.The twomost important substancesassociatedwith foodaddictionareserotoninanddopamine. They are often referred to as the “feel good” chemicals because of the feelings of

euphoriawegetfromeating“moodfoods.”

Similartodrugs,theaddictivepropertiesofprocessedfoodscauseyoutoeatmoreandmore.

Itbecomesalmostimpossible,forexample,toeatonlyacouplechipsoronepieceofchocolatefudge.Oncethetastereceptorsarestimulatedinthemouth,astrongsignalissenttothebrainthatcausestherelease of one of the neurotransmitters which increases yourmood. Thatmakes you feel good, andhappy,andyoucontinuedivingintothebagformore.

STAYAWAYFROMFOODWITHLABELS

Readingfoodlabelsisthebestwaywecandeterminetheamountofprocessingafoodhasundergone.The general rule for choosing healthy food is to stay away from foods that are packaged and havecomplicated labeling. It’s not always possible to purchase every food productwithout a label, but itshouldbeagoal.Theproducesectionsofsupermarketsdonothavefoodlabelsonthefreshfooditems;anappleisan

apple, andaneggplant is aneggplant.Themajorityofyourdiet shouldconsistof thiscoregroupoffresh fruits and vegetables that are used to create salads and protein berry shakes similar to what Irecommendinmymealpreparationsystem.Yournextbestsupermarketsectionsarethefishandmeatsections.Animalproteinproductsalsohave

minimalpackagingand labelingbecause themeat isbutcheredandwrapped forconsumers.Thebestway to avoid extra processing is to find a local butcherwith access to quality products from 100%grass-fed animals, rather than the more commonly grain-fed animals. Eating the meat of grass-fedanimalsinstantlyincreasesyourintakeofomega-3andomega-6fattyacids.Animalsthatgrazeongrasshavemuch higher levels of these vital fatty acids in their tissues than grain-fed animals.Your hearthealthisatstake!Choosinggrass-fedovergrain-fedmeatcanhaveasignificantimpactonyourhealthovertime.

XenoestrogensEating the meat of grass-fed animals also reduces the quantity of xenoestrogens consumed.Xenoestrogensareestrogen-likehormonecompounds that imitateestrogen,andare implicated in thecreationofmanyundesirableconditionsandseriousdiseases.Meatproductsandprocessed foodsarethe most noteworthy foods containing significant amounts of these compounds. One of the mostcommonpreservativesinprocessedfoodsthatbehavelikeaxenoestrogenisbutylatedhydroxyanisole(BHA).Estrogen’s effect on body fat levels in females is particularly interesting. Excess estrogen

consumption,eitherthroughfoodorpharmaceuticalmedications,significantlyhindersawoman’sefforttoreducebodyfat—especiallyaroundthebelly,hips,andthighs.Forthisreasonalone,femalesshouldlimitfoodsourcesthatcontainxenoestrogens.Followthemoneyandyouwillunderstandwhytherearenopaidadvertisementsforfoodproducts

likebroccoli,tomatoes,apples,spinach,cabbage,oranyoftheotherpowerful,antioxidant-containingfoodsthatprotectusagainstamyriadofillnesses.

Thinkaboutit:haveyoueverknownanyonewhowasobesefromeatingtoomanyfreshvegetables?

It’simperativetofeedchildrenhigh-quality,nutrient-densefoodsstartingatearlychildhood.Largefoodmanufacturersrelyontheaddictivenessoftheirprocessedfoodsforconsistentsales,andtheybeginbymarketing to children so the process can start at an impressionable age and continue throughoutadulthood.Once children are addicted toprocessed foods, parentshardly stand a chance at changingtheirtastebudstowardhealthyfoods.Ifyou’vebeenaddictedtoprocessedfoods,youcanchangethatnow.Withoutgivingupthemajority

ofprocessedfoods,itwillbesignificantlymoredifficultforyoutobetrulyhealthy,lean,fit,energetic,strong,andmuscular.There’snowayaroundit.

FOODISFUEL

Consciously consider how your body perceives food as fuel: you’re providing it with either clean,efficient,high-grade,andenergy-boostingfuelmolecules,ordirty, inefficient, low-grade,andenergy-zappingmolecules.Theorgansandcellsofyourbodyprovidepositivefeedbackbydemonstratinghowthebodyfunctionsatahigherlevel,andwithmoreenergy.Understandingthateachcellofthehumanbodyrequireshigh-qualitynutrientsforoptimalfunctioningshouldinspireyoutomakemoreintelligentdecisionswithnutrition.

ControllingcravingsMakinghealthydecisionsmeansbeingawareofhowweoftenmindlesslyshovelfoodintoourmouthswithnothoughtaboutitseffects.Wearebombardedbystimulieverymomentofthedaywithwork,cellphones,TV,music,andcomputers—soevenwhenwesitdowntoeatameal,wearen’tmindfulofwhatweputintoourbodies.Eating is a ritual—everyone does it.And the concept ofmindfulness is notwell promoted in our

culture.Whohastimetothinkaboutamealwhentheyhavefiveminutestogettothenextactivity?Butsocietysuffersdeep,negativeconsequencesfromfailingtoadoptahealthyphilosophyaboutthefood-bodyconnection.Stayingawayfromprocessedfoodsdoesn’tmeanwewillalwaysbeabletocontrolfoodcravings—

nooneisexempttothat,evenme.Overtheyears,I’vediscoveredfiveofthebesttricksandstrategiestodealsuccessfullywithcravings:

1)Stopassociatingfoodwithpleasure.Foodissimplyfuelforourbodytoexperiencepremiumhealth.2)Keepaddictivefoodsoutofyourhome.3)Replaceyouroldhabitwithanewone.Areyoutemptedbyadonutshopthatyoudrivebyonyourwaytoworkeachday?Changeyourroute.4)Haveacouplehealthyreplacementmealsordessertspreparedthatsatisfyyourcravings.5)Giveyour cheatmeal, specialoccasion,orholiday leftovers away—or throw themout.Youdon’twanttofeeldeprivedofwhat’ssittinginyourfridge.Remember,yourbodyisnotagarbagedisposal!

Be kind to yourself. Have respect for your body.Don’t pollute it with unhealthy, disease-promotingfoods.

CHEATMEALS,ORCHEATDAYS?

Cheat meals and cheat days are popular among the most widely advertised weight loss programsbecause theygivepeople“permission” to relax theirwillpower for a shortperiodandeat foods theycrave.Inmostcases,cheatmealsconsistofprocessedfoodsthatarevoidofnutrition.For example, youmay cheatwith pizza, or a large pasta dinnerwith garlic bread.Usually people

prefercheatmealsthatconsistprimarilyofsimplecarbohydratessuchasbreads,pasta,andotherflour-containingproducts.Ostensibly,aperson feels lessdeprivedandcanstick toanappropriatenutritionprogramlongerwhencheatmealsarepermitted.Awordofcautionregardingcheatmeals:somepeoplearen’tabletocontrolpermittingthembecause

it sets off a cascade of events that result in binging. It’s no different than allowing a drug addict toconsumeachemicaltheyareaddictedto—itendsupfeedingtheaddictionandresultsinmoredamagethan it’sworth.Onlyyouknowyourbehaviorwhen itcomes toallowingyourself toeatoutsideofahealthyprogram.Ifyou’resomeone thatabsolutelycan’tstoponceyougeta tasteofchocolate, thenmaybeit’snotagoodideatoexperimentwithacheatmeal.

CheatmealsversusCheatdaysAcheatmeal isexactlywhatit implies;it isonemealinwhichyouchoosetoeatfoodsnotnormallypermittedorconsumedinyourdailyfoodprogram.Thefoodsconsumedcanbewhateveryouchoose,including desserts or appetizers, but are strictly limited to that specificmeal and don’t continue pastmealtime.Acheatdayimpliesanentiredayofconsumingcheatmeals.I’mabelieverofhavinganoccasionalcheatmeal,butnotacheatday.Here’sagoodruleofthumb:

feelfreetochoosethefoodsyouwanttoconsumeforyourcheatmeal,butonlyforthatsittingperiod.Ifyouconsumetheminyourhouse,makesuretheleftoverfoodisdiscarded.Whilemanypopulardietprogramsallow for full cheatdays insteadof justone cheatmeal, I believe theydomoreharm thanthey’reworth.Here’swhy.Considerthatapersonnormallyconsumesabout2,000caloriesperdaytomaintainasteadyweight

and body fat percentage.On the cheat day, they consume about 6,000 calories – three times normalconsumption. (This sounds like a lot of food, but whenever you consume restaurant food heavy insimplecarbohydratesandfat,aswellasdesserts,it’snotdifficulttoconsume6,000calories.)Theextra4,000calories ismore thanenough toaddonepoundofbody fat toyourbody. Ifonecheatdayperweekwere to be included in your plan, youwould gain about four pounds in amonth, completelynegatingyoureffortsatkeepingbodyfatundercontrol.Amuchbetter approach is to allow a cheatmeal once perweek.Whether it’s aSaturday evening

dinneroraSaturdaymorningbrunch,youcanenjoythemealwithoutconcernforthedamagetoyourdailyeffortstowardhealthyeating.Clearyourhomeofany food thatsendsyou intoabinge. It’smuch tooeasy tograb“moodfood”

duringweakmomentsifthefoodiswithineasyreach.Simplyput,ifit’snotthere,youcan’teatit.

ActionSteps:Principle7

Goal:Removeeveryprocessedfooditemfromyourhome.

Grabagarbagebagandfillitup!Throwawayordonateallofyourprocessedfoods.Onceyourkitchenisfreeandclearoftheseitems,taketheMGLandgoshopping.Remember,foodisfuel—notadrugtobeconsumedafterastressfuldayatwork.Beginlookingatyourbodylikeafinely-tunedracecarthat

needs high-grade fuel for optimal functioning. Weaning yourself off processed foods is the mostchallenginghabittochange,butit’sbyfarthemostimportant—bothforyourhealthandforchangingbodycompositiontoreducefat.Youmustmakethechange.There’snowayaroundit.

Principle8:ThereisNoMagicPill—KnowledgeisPower

Stoplookingforthemagicpill—the“somethingfornothing”mentality.Understandthatanythingworthhavingrequireshardworkanddedication.Ifthiswasn’tthecase,everyone

wouldhaveitanditwouldn’tbeadesirable,sought-afterachievement.

DON’TFALLVICTIMTODELUSIONALTHINKING

Therewillneverbeacure-allremedythataddressesamulti-factorialproblemlikeobesity.Theabilitytoconsumeexcessfoodorcalorieswithouttheconsequencesofstoringfatanddevelopmentofobesitywouldessentiallymeanthephysiologyofthehumanbodywouldbecircumvented.Regardlessofthatfact,pharmaceuticalcompanieswillcontinuetomarkettheideaofacure-allremedysimplybecauseofthepotentialblockbusterprofitsinvolved.Thesooneryouwipethisfalsenotionfromyourbrain,thesooneryou’llrealizethetruthaboutwhat’s

requiredtotransformyourbodyandbeonyourwaytoahealthylifestyle.Ilikenthisanalogytothatofthe laws that governnature and theuniverse.Certainprocesses can’t be changedwith respect to thehuman body. Although the idea of a cure-all remedymakes for greatmedia headlines, nothingwillbecomeofit.

THEMAGICISINPOWERFULINFORMATION

Thereisnomagicpillinexistence,andtherewon’tlikelyeverbeone.Butanindispensableblueprintdoes exist that spells out exactly how to develop a lean, fit, and healthy body. This blueprint is theinformation I’ve developed with my program. Achieving success isn’t easy, but I promise you mystrategiesforachievingalean,fit,andhealthybodyarethemosteffectivemethodsyoucanfind,andarethesamestrategiesIpersonallyuseeveryday.I’mascientistbytrade,soIcompletelyunderstandwhenpeoplesaytheywantscientificproofona

specific topic.However, I disagreewith this request sinceyoucan finda credible reference forbothsidesofanargument.I’vedeterminedthatusingthescientificmethodtofind“truth”isafutileeffort—atleastwhenitpertainstobuildingmuscleandlosingfat.Therearefartoomanyconflictsofinterestsandbiasesthatexistinthenameofmoney.Behindeveryresearcharticleissomeonewithanagenda.My recommendation topeopledemanding credible, research-backed informationon every topic in

the fitness world is to find a unbiased professional (with a following of other bias-free healthprofessionals) that you trust, and who doesn’t carry any biases or endorsements on products orsupplements.Findsomeonewhosegoalsalignwithyourown;whopracticesthesamemessagethatheorshepreaches,andremainsconsistentandsteadfastinhisorheropinions.Successbreedssuccess.Onceyoubeginexperiencingresults,you’llbecomeincreasinglyinspiredby

your own progress. Youwill begin to realize your potential to be your best.My goal is for you toachieveyourbestbody.

ActionSteps:Principle8

Goal:SubscribeandfollowtheHoffmanFitblogforhelpfularticlesonworkoutandfatlosstips.

If you’rewilling to stay on track and diligently followmy system, you’re going to experience greatresults. As the saying goes, “you can lead a horse to water, but you can’t make him drink.” I’mprovidingtheblueprintandprecisesteps,butultimatelyyouareresponsibleforputtingthosestepsintoaction to form new habits that become part of your lifestyle. Stop buying into deceptive, quick-fixprogramsforgainingmuscleandlosingbodyfat.You’realreadyontherighttrack.

Principle9:GetOrganized

Organizationincreasesyourchancesofsuccessbysavingyoutime—themostcommonreasonforfailingtocontinueaprogram.Organizeyoursurroundingssoyoucancutthe

timeittakestopreparemeals.

Whatdoesbeingorganizedhavetodowithgettingleanandmuscular?Alotmorethanyoumaythink.Idon’tknowaboutyou,butI’mmuchmorelikelytosticktoaprogramornotbedistractedwhenmy

immediate surroundings and living quarters are well organized. HoffmanFit is not only abouttransformingyourbodyandbecominghealthy,butalsoaboutbeingorganizedandefficientinatime-starvedsociety.We’reallgiventhesameamountofhoursinaday.It’showwehandlethosehourswhichdetermines

toagreatdegreewhatwegetoutoflife.Ifwechoosetosquanderourtimeperformingactivitiesusinginefficientmethods,wedon’tgetmuchcompletedinaday’stime.

Youhaveprobablyheardthequote,“Ifyouwantsomethingdone,askabusypersontodoit.”Why?Busypeoplearehighlyorganized.Theygetthingsaccomplished.Organizationallowsyou

tooperateatfullcapacity,achievingthehighestproductivityoutoflife.

Ifyoucomplainaboutnothavingenoughtime,Iurgeyoutoorganizeyoursurroundingsatworkandhomeforadramaticimprovementinyourqualityoflife.

Someadvantagesoforganization:

1)Reducestressandcreateasenseofpeaceandtranquility2)Improvequalityofsleep3)Increasefeelingsofcontroloverlife4)Reduceuncertainty5)Streamlinedailyprocesseswithouthavingtothinkaboutthem6)Feelempowered,knowingyou’regettingthemostoutoflife7)Getrespectfromotherswhonoticeyourintelligentsolutions8)Increaseself-esteemandoverallsatisfaction

Theprimaryareasoffocusonorganizingforourpurposesarefood,mealpreparation,andworkouts.

Wearecreatingasystematicapproachthatautomatestheprocessofmealproductionsoyoucanconsistentlyeathealthyandstaylean.

FOODORGANIZATION

HavingtheMGLonhandforgroceryshoppingisagreatstarttobecomingorganized;bykeepingthelistinaplaceinyourkitchenwhereyoucaneasilymarktheitemsyouneedeachweek,you’llalwayshavethefoodsneededtoprepareyourmealsonhand.Createasysteminyourkitchenforeachgroupoffoodssoyouaren’tconfusedeachtimeyougoto

grab an item. Start by organizing your refrigerator. I use each shelf inmy fridge for different foodgroups.OnoneshelfI’llplaceallmypreppedleanproteinslikechickenbreast,hard-boiledeggs,andturkey burgers,while on another shelf I placemy cut-up fresh fruits like apples and papaya. In theproducedrawer,createspaceforyourcleanedandchoppedbroccoli,cabbage,cauliflower,oranyothervegetablethatcanbecleanedandplacedincontainers.Thispartoforganizationshouldbedoneononeofyourfoodpreparationsessions.

WORKOUTORGANIZATION

Whenyou’rereadytoimplementPrinciple9,youwillhavealreadydecidedontheamountoftimeyouwillcommiteachweektotraining,andchoseneitherthe4-dayor6-dayworkoutroutine.You’llknowexactlywhatexerciseyouwilldoandhowmanysetsandrepsforeachsettoperform.Soatthispoint,Ihighly recommendusinganexercise logsheet thatyoucanuse to recordyourworkoutprogress. It’simportanttoseeonpaperthenumberofdaysyoufollowthroughwithyourworkoutseachweekratherthantryingtouseyourmemorytorecall.Being accountable and taking responsibility will help you adhere to the program. Maintain a

workout-specificcalendarthatyouuseeachdayonlytoindicatewhichbodypartsyouareworkingsoyouknowyourfocuslongbeforethesessionbegins.Toomanypeopleaimlesslyenterthegymwithnoplanofactionorfocusbecausetheydon’tknowwhatthey’reworkingthatday.

Planyourworkoutscheduleforamonthatatimeandtakeintoaccountanydaysyouwilltravelorhaveotherinterruptionsthatmustbedealtwith.Knowingaheadoftimehelpsyouproperlyplan

andprepare.

Inanalreadychaoticworld,youcanatleastexertcontroloveryourimmediatesurroundings.Nexttolivingahealthylifestyle,beingorganizedgreatlyincreasesthequalityofourlives.ByimplementingtheplanningstrategiesI’veprovided,you’llberewardedwiththeadvantagesoforganization.

ActionSteps:Principle9

Goal:Re-organizeyourfridgeandyourkitchenwithoptimalefficiencyinmind.

Kitchenorganizationisoneofthebestwaystoproperlyapplythetime-savingstrategiesofmysystem.Clearouteverything—likedishes,potsandpansfromthekitchencupboards,andfoodfromthepantryandrefrigerator.Getridofanyfooditemsthatshouldn’tbeinthehouselikewediscussedearlier.Next,createasystemwhereallthepotsandpansaresystematicallyorganizedaccordingtothelocationnearyourovenand stovetop.Reorganize the fridgebasedon thedifferent foodgroups.Dependingon thetypeofequipmentyoualreadyown,youmayhavetopurchasevariousitemstoproperlyprepareandstoreyourfood.Remember,youdon’tneedanyspecialequipment.Mysystemisverybasicintermsofrequirementsforfoodpreparation.

PartTwoPuttingthe9PrinciplesinAction

The first half of this book outlined the 9 Principles important for achieving a lean& defined body.Althoughwediscussedthebasicsofeachprinciple,therestofthisbookisdedicatedtodiscussinghowyoucanusethoseprinciplesandturnthemintoaction.

Workouts&Training

Askyourselftwoquestions:(1)whatdoyouwanttoaccomplishbyworkingoutandeatinghealthy,and(2)howmuchtimeareyouwillingtodedicatetoworkingtowardthatgoal?Hereisalistofthemostcommongoalspeopletellmethey’dliketoachievefromworkingoutandeatinghealthy:

1)Tolookgoodinallclothes,whetheritisinjeansordressclothes2)Tolookgoodinaswimsuitandvarioussportsattire3)Toincreasestrengthandstamina4)Toincreaseenergylevels5)Toincreaseself-confidenceandself-esteem6)Toimproveoverallhealthandpreventlifestyle-relateddiseasesfromoccurringsoearlyinlife7)Toimprovesleepandrecoveryhabits8)Toimprovesexlifeandtheabilitytoattractamate

Theprimarygoalofthisbookistoteachyouhowtodevelopalean,muscular,anddefinedbody;theremaininggoalslistedabovegohand-in-handwiththesystemI’vedeveloped.

COMPOUNDANDMULTI-JOINTEXERCISES

There’s no magic in doing one exercise versus another—no “spot reducing” like many peopledesperatelywanttobelieve.Instead,thereisagroupofexercisesthatareexcellentatproducingresultsduetohowtheystimulatethelargestnumbersofmusclefibers.Thesearewhatwereferredtoearlierascompoundormulti-jointexercises.For each muscle group in the body, there are several exercises that ultimately produce the same

resultswhether you’re looking to get fit and strong or to gain and shapemusclewith bodybuilding.Don’t be deceived into thinking certain exercises produce a major difference in body shape orconditioning versus others. To a large degree, your muscles develop according to a pre-determinedshape that is encodedwithin yourDNA.However, hardwork and dedication can certainly overridegenetics. When I refer to genetics, I’m talking about features like length of the muscle and othercharacteristicsthatcan’tbealteredregardlessofhowhardyouwork.Forexample,youcan’telongateyourmusclesbydoingPilates,regardlessofwhatPilatesexpertssay.

CHOOSINGYOURWORKOUTSPACE

Home-BasedWorkoutsAs our lives become busier every year, the thought of a home gym can be enticing.Here are somereasonswhypeoplechoosetoworkoutathomeinsteadofthegym:

HomeworkoutssavetimetravelingtoandfromthegymGymscanbeintimidatingand/orlackprivacyThere’snowaitinginlineforequipmentduringpeakgymhoursIftherearechildreninthehome,thereisnoneedforchildcareduringtheworkoutsession

While some are able to enjoy these benefits, it’s important to understand that there are severaldrawbacksandobstaclestosettingupahomefitnessstudio.Forexample,whileyoumightsavetimeworkingoutathomeversusdrivingtothegymandpotentiallywaitingforequipment,itdoesn’tmatterintheendifyoudon’tactuallyworkout.Myobservation(overthreedecadesofexperience)isthatthesuccessrateofthosewhoworkoutathomeislow.AquicksearchonCraigslistcouldconvinceanyoneofthis.Therearecountlessadsforneworlikenewfitnessequipmentthat“justsitsinourrecroom;wehardlyeveruseit.”

Considerthefollowingregardinghomegyms:

Space– In order to have a successful homegym, youmust have a large open area—or even adedicatedroom—forworkoutspace.Youmayneedtore-organizeorgetridofsomefurnituretogiveyouenoughroomforaproperworkoutarea.Money–Ahomegymcanbeamajorinvestment.Qualityequipmentistheonlyequipmentworthinvestingin,anditcanbecomeveryexpensive.Distractions–Thehomecanbeaverydistractingplace.Phonecalls, textmessages, television,neighbors,orchildrenareexamplesofwhatcouldtotallysabotageyourworkout.Atthegym,itiseasiertofocusandseparateyourselffromsuchdistractions.Environment–Yourhomeisdesignedbyyoutobeyourplaceofcomfort;it’syourplacetoeat,sleep,andlive.Thatlevelofcomfortoftenmakesitdifficulttogetmotivatedandworkupasweatinthatspace.

Despitetheseobstacles,manypeopleareabletomakehomegymsworkforthem,andaredisciplinedenoughtoachieverealresults.Theabilitytomakehomegymsworksuccessfullymightdependonyourpersonalityandhowintuneyouarewithyourownhabitsincertainenvironments.Ifyou’rethetypeofpersonwhofeedsofftheenergyofothers,thehomegymenvironmentmayleave

youfeelinglazyoruninspiredasaworkoutarea.Ifyou’rethetypeofpersonwhogainsenergyfromsolitude,yourworkoutfocusmightbebestinthehomegymenvironment.Inmyexperience,performingworkoutsinahomegymdoesn’tworkformanyindividuals.I’lladmit

thatI’mbiasedtowardtraininginagym.OntwodifferentoccasionsI’veputtogetherahomegym.Inmy experience,myworkouts weren’t nearly as effective as theywere at a commercial facility. Thepotentialforagreatworkoutwasthere,butthemotivationwasn’t.Readoverthelistofconcernsaboveoncemore.Ifyouareanexceptionandcanworkoutfromhomewithminimalequipment,goforit!Youcancertainly save somevaluable time.Over theyears, I’ve trained someworkingprofessionalswhoprefertoworkoutfromhomebecauseoftimedemands.They’vebeenverysuccessfulatfollowingaprogramandachievinggreatresults.

***

Ifyoudecidetogowiththehome-basedgymroute,herearesomehelpfultipsandguidelinesforsettingitup.

SettingUpaHome-BasedGym

SizeofworkoutareaBased onmy equipment recommendations, you should need approximately 100 square feet. I don’trecommendspendingthemoneyonbulkymachinesandtreadmillsthattakeupalotofspace.

BasicequipmentneededThefollowingequipmentconsistsofwhatIconsiderthebareminimumnecessaryinordertogetresultscomparable towhatyoucouldgetatagym.Althoughyoucandobody-weightexercises, theywon’tproduce thesameresultsas freeweights. Ifyou’regoing toengage inaworkout routine,youshouldstrivetogetthemostresultsfromyourefforts.Therearetoomanyexercisesthatyouwon’tbeabletoperformwithoutdumbbellsorbarbells.

Adjustableweightbench

Estimatedcost:$175-$250

Adjustablebenchesallowyou toperformmovements flatonyourbackandat an incline.Since theygiveyoumoreoptionsfordifferentexercisesandmakegooduseofspace,it’sworthspendingalittlemore for this feature.Youcanpurchase aweightbenchat anymajor sportinggoodsoronline store.There’snoneedtospendthemoneyforacommercial-qualitybenchsinceyou’llonlybeusingitinyourhome.

Setofadjustabledumbbells

Estimatedcost:$175forwomen,$275formen

Therearemanydifferenttypesofdumbbells,andthereareadvantagesanddisadvantagestoeachkind.Sincespace isaconsiderationformost, I recommend thePowerBlockadjustabledumbbellsbecauseone set replaces 10 individual pairs of dumbbells. Improvements over the years have made themcomfortabletouse.Inamatterofseconds,youcanchangetheweightofthedumbbellwithouthavingtoremovestandardweights.Additionally,theytakeupverylittlespacesoyoudon’thavemanysetsofweightsspreadalloveryourworkoutarea.If you aren’t able to gowith this option, you can purchase individual, fixed-iron dumbbells. The

problemwiththisstyleofdumbbellisyou’llneedmanydifferentweightsfordoingvariousexercises.Asyourstrengthincreases,you’llneedheavierweightsafterjustacouplemonths.Youwon’tbeabletotraineffectivelyifyoudon’thavetheproperweightrequiredtoprogressivelyoverloadyourmuscles.

BarbellorEZ-curlbarwithcollars:

Estimatedcost:$75-$150

Althoughyourhomegymwillincludeafullsetofdumbbells,itiswellworththeextramoneytoaddabarbelltotheequipmentlistduetoitsversatilityandthestrengthandmusclegainsitcanproduce.

For beginners, I suggest using a straight barbell because it will help you develop balance andcoordinationmorethantheshorterE-Zcurlbarbell.ThemostnoteworthyadvantageoftheE-Zcurlbaris the tension it removes from thewristwhenperformingbicep curls or skull crushers toworkyourtriceps.

Youwillalsoneedtopurchasesomeplateweightstousewiththebar.Thestandardseven-footOlympicbarweighs45pounds,whichisn’theavyenoughformalestoperformmanyexercises—evenbeginners.Youcanstartbypurchasingacoupleof5-and10-poundplates, thenmoveup to25-poundplatesasyourstrengthprogresses.Gowithastraightbarbellbecause itwill teachyou todevelopbalanceandcoordinationmorethantheshorterE-Zcurlbarbell.Inordertoholdtheplatesinplaceonthebarbell,you’llneedcollars.Therearemanydifferentstyles

ofcollars,butIpreferthequick-locktypethateasilyslidesonandoffforquickerchangingofweights.Clip-style collars are also available, but they sometimes slide off the ends and create a dangeroussituation.

Pull-upbar:

Estimatedcost:$30-$80

Ahomegymisn’tcompletewithoutapull-upbar.Mostmanufacturermodelsfitalldoorwaysanddon’trequireanyinstallationordrillingofholesforuse.Note:therearemanypeoplethataren’tphysicallyabletoperformonecompletepull-up.Byusingachairforassistanceyoucangraduallyincreaseyourstrengthuntilyoucanperformonyourown.Afterconductingsomeresearchonthedifferentpull-upbarsavailable,I’venarroweditdowntotwo

greatmanufacturers:TheIronGymTotalUpperBodyWorkoutBarorBeachBody’sPro-gradechin-upbarforP90X.

Swissball(stabilityball)

Estimatedcost:$30

Purchase a Swiss ball according to your height. The sizes range between 45-75 cm and can bepurchasedatanysportinggoodsstore.You’llneedastabilityballforalmosteveryworkouttoworkoutyourabdominalsandothercoremuscles.

Exercisemat

Estimatedcost:$35

Anexercisematisneededforstretchingbeforeeveryworkoutandfordoingseveralexercises.Thematcreatespaddingandcushionsyourback,allowingforamorecomfortablestretchingexperienceversuslyingonahardfloor.Findonethatcanfoldorrolluptoplaceinacloset.

TotalCostNowthatwe’vedeterminedtheequipmentneededforahomegym,let’stakealookatthetotalcostsinvolved.

Adjustableworkoutbench:$175-250Adjustabledumbbellset:$175-275BarbellorE-Zcurlbarwithplateweights:$75-150Pull-upbar:$30-$80Swissball/Stabilityball:$30Exercisemat:$30

Totalcostofequipment:$515–$815

CreateaHomeGymEnvironmentforSuccessDistractions can easily sabotage your home workout goals. A great solution is to schedule yourworkouts just like any other appointment on your calendar.Choose a time that doesn’t conflictwithotherresponsibilitiesandfollowthroughwiththeplan.Ifyouhonorthistimecommitment,yourhomegymwillprovetobeasuccess.Sincemotivation, or the lack thereof, is the number one issue in being consistentwith productive

homeworkouts,I’vecreatedalistofsuggestionsofthingsyoucandoinordertostaymotivated:

SetupyouriPodorotherdevicetoplaymusicthatinspiresyou.Useafan,oropenwindowsordoorsthatwillcreatemovementofairforbetterventilation.Getajournalandstarttrackingyourworkoutssothatyouseeyourprogress.Recordwhichbodyparts you train,weights used, number of sets, and repetitions performed.You’ll bemuchmorecognizantaboutwhatyou’redoingifyouseeeverythingonpaper.

Put away your phone. The number one habit I see at the gym is people playingwith their cellphones.Getyourmusicpreparedbeforeyourworkoutanddon’tplayaroundwithyourphoneuntilyou’vecompletedyourentireworkout.

MakingaDecisionAreyou stillunsureofwhich route to takewhenconsideringagymmembershipversus settingupahomegym?UsethequestionguidesI’veprovidedbelowtohelpyoudecide.

Consideracommercialgymorhealthclubifyoufitthefollowingprofile:

1)Thegymislocatedcloseandisconvenienttouse.2)Youenjoythesurroundingsofagymandtheenergyofotherpeople.3)Youwillbedistractedandnotlikelytoworkoutfromhome.

Considerahomegymifyoufitthefollowing:

1)You’reself-disciplinedandmotivatedtoworkoutfromhome2)Youwon’tbeeasilydistractedbyfamilymembers,phonecallsorTV.3)Youhavethespaceandwillinvestintheminimalequipmentrequired.4)Gymworkoutsaretootime-consumingforyourschedule,andlocationisnotconvenient.5)Completingworkoutsin30minutesistheonlywayyou’llconsistentlyworkout.

FINDINGTHERIGHTGYM

Notafanoffitnessclubs?Igetit.I’vedonealotof“clubhopping”inthepastbecauseIdidn’tlikethefeelofcertainfitnesscenters.Butattheendoftheday,youandIhavegoalstoachieve,andpersonalpreferencescan’tgetintheway.Herearetheimportantquestions:

IsthegymorfitnesscenterI’mconsideringconvenientlylocatedtoyourhomeorwork?Dotheyhaveadecentsetofdumbbellssoyoucanperformtheworkoutnecessarytoreachyourgoals?

Iftheanswertobothquestionsisyes,forgettheotherdetails.Regarding gymmemberships, note this:don’t get fooled into signing a long-term contract.Nearly

everygymandfitnesscenteroffersamonth-to-monthsystem,evenifallarepresentativetriestodiscusswithyou is a long-termcommitment.With amonth-by-month contract, youmaybe charged for onemonth inadvance,butyoucanoptoutatany time.Andalways tell themyoudon’twant topayanystart-upfees.Infact,iftheydon’tofferitupfront,youshouldrequestaone-ortwo-weekfreepasstotest the club out beforehand. They want you as a member, so you’re entitled to ask for reasonableaccommodations.

CHOOSINGAWORKOUTROUTINE

Nowit’stimetodecidewhichworkoutroutinewillfitwithyourscheduleandgoals.

Themoretimeyouinvestintraining,themoreresultsyou’regoingtoget.The 12-minute, three-times-a-week workouts you read about online (which “produce amazing

results!”)arealie.Anotherlieistheconcernaboutover-trainingthatalotofgimmickyprogramswarnyouabout. It’snothingbutamarketingploy—if Igetamazing resultsanddon’thave toworkoutasoften,Ishouldbuyintoit,right?Soundsgreat!Let’sgetreal.Meaningfulchangestoyourbodyrequireaconsiderableamountoftrainingforalmost

everybody.Evenatmy levelof fitness, I stillhave to trainat least four timesperweekwhilehittingeachmusclegrouptwotimesoveraneight-dayperiodinordertomaintaincurrentlevels.Whatdoesover-trainingamusclemean?Over-trainingamusclecanoccurwhen the samemuscle

groupistrainedmorethanoncewithina48-hourperiod.Thisismuchdifferentthansimplystating“youshouldn’tworkouteveryday.”Seethedifference?

Youcanworkouteverydayaslongastheindividualmusclegroupshavetwofulldaysofrestbeforetheyaretrainedagain.

ThesplitroutineworkoutscheduleI’vecreatedhasbeencarefullycraftedtoincludethenecessarytwodaysofrestbetweenmusclegroups.Takealookatthefollowingschedulesanddecidewhichoneyouthink will work best for your schedule and lifestyle. Each workout takes less than 45 minutes tocomplete, or around 30 minutes if you work out from home. Regardless of workout location, theexercises listed in the schedule are similar (some alternative exercises are provided due to theequipmentlimitationsofahomegym),andwillproducesimilarresults.

4-dayvs.6-dayroutinesTheprimarydifferenceinthe4-dayroutineversusthe6-dayroutineisthatthe6-dayworkoutroutineissplit intowhat is termed apush/pull/legs split routine. This split is aweight training schedule thatrevolves around splitting the body into 3 groups: upper body pushing muscles, upper body pullingmuscles, and legs.Each group is then trained separately on its ownworkout day as indicated in thechartsbelow.Thisstyleofsplitroutineisoneofthemosteffectivetrainingroutinesforstrengtheningand shaping each muscle of your body. It places an emphasis on each muscle group versus onlyperformingmovementsthatdon’ttargetindividualmusclesaswell.Thepush/pull/legssplitroutinealsoallowsyoutoaddmorevolumetoyourworkoutsbecauseyouonlytraintwoorthreemusclegroupspersessioninsteadofworkingouttheentireupperbodyinasingleworkout.

Factorstoconsiderforchoosingbetweenthe4-dayvs.6-dayworkoutroutines

Startwitha4-dayroutineifyoufitthefollowingprofile:1)Youareanovicetoweighttraining2)Youcannotdevotemorethanfoursessionsoftrainingperweek3)YouareOKwithachievingminimalresultsandaren’tlookingforaseriousbodytransformation

Startwitha6-dayroutineifyoufitthefollowingprofile:1)Youalreadyhaveexperienceliftingfreeweights(dumbbells,barbells,cablemachines)2)You’rewillingtodevotethetimeforsixworkoutsessionsperweek3)You’rededicatedtoachievingseriousresultsandarewillingtodowhatisrequired4)Youwanttodevelopmoreshapeanddefinitiontoyourbody

WORKINGTHROUGHINITIALSORENESS

Expecttoexperiencesomemusclesorenessinthefirst10daysofworkingout.Thisiscalleddelayedonsetmusclesoreness,orDOMSasit’sreferredtoinexercisephysiology.Thisisnormal,andthere’snothingyoucandotoeliminateit.You’llhearahundreddifferentremediesforreducingthesorenesssuchasgettingamassageorwindingdowninawhirlpool,butnothinghasbeenproventoreducethesoreness.The soreness is thought to be a result of themicro-trauma caused to the individualmuscle fibers

beingexercised, although theexact causeof soreness isnotknown.Themicro-traumaalso increasesyourmetabolism since the body utilizes extra calories as the energy required to repair the damagedmusclefibers.Onceyourbodybecomesaccustomedtoafewworkouts,thesorenesswillsubsideuntilyouincrease

intensity.Don’tworry,sorenessisn’tabadthing;it’slikeawake-upcalltoyourmuscles—youknowthatsomethinggoodishappening.

Workouts&Trainingforthe40+population:Boomer-itis

Society has brainwashed people aged 40 and up into thinking that, as we age each year, weautomaticallystartlosingthephysicalcapabilitiesofdoingcertainthingsconcerningworkoutsorotherareasof life. It’s likewe’rescrewedfromthestartofmiddleage.This isa topicI’mverypassionateaboutbecauseitinvolvespeoplefrommygeneration(orsomewhereclosetothisage).Nexttothemyththatwomenbulk up from lifting heavyweights, the second-biggestmyth is thatmiddle-aged peopleneedtotakecarenottoliftheavyweightsbecausetheywillgethurtorinjured.It’stimetoputthismythtorest.Thetruthistheopposite:ifyoudon’tstrengthenyourbodywithweighttraining,youmayfacethe

awfulconditionofsarcopenia.Sarcopenia[http://en.wikipedia.org/wiki/Sarcopenia]isthedegenerativelossofskeletalmusclemass(0.5-1%lossperyearaftertheageof25),quality,andstrengthassociatedwith aging.Although sarcopenia is predominantly seen in those that are inactive, it also occurs to alesser degree in those that are active. This suggests there are other factors involved in sarcopeniabesidesinactivity.Researchersbelievethefollowingfactorsalsoplayaroleinsarcopenia:

Areductioninthebody’sabilitytosynthesizeproteinDecreaseinhormonessuchasGH,testosteroneandinsulin-likegrowthfactorAge-related reduction in nerve cells that send signals from the brain to muscles to initiatemovementInsufficient intake of calories and protein to maintain muscle mass [WebMD definition:http://www.webmd.com/healthy-aging/sarcopenia-with-aging]

Theonly treatment topreventsarcopenia isexercise—specifically resistanceorstrength trainingwithfreeweights.Surprised?We’vebeentrainedbythefalsemindsetthatsaysthereshouldbe“specialprograms,”“specialdiets,”

and“special”everythingsinceyou’reolder,andthat’sthewayitis.It’sthedefaultresponseto“whyisthis aching?” “Because you’re getting older!” I like to refer to the condition of every middle-agedpersonthathasachesandpainsas“boomer-itis” insteadof tendonitis.Andit’s thebiggest lieyou’veeverbeentold.Youcan’tchangeyourchronologicalage,butyoucandetermineyourmentalage.Whenwe“thinklikeanoldperson,”ouractionstendtofollowsuit.Thinkyounger.Iachievedthebestphysicalconditionofmylifeat54yearsold.Mybodyhasbeenconditionedtoits

peak, andmy blood tests indicate the body of a man in his 20s biologically. The exercise routines(whicharethesameonesIdidat20yearsold)andnutritionalhabitsIfollowhavecausedapowerfulanti-agingeffect.Don’tgetcaughtupthinkingthatIam“theexception,”andthiswon’tworkforyou.I’vehelpedcountlessmenandwomenaroundmyagestartfreshandachievethesameresultsasIhave.It’snevertoolatetostartahealthandfitnessprogram.Don’tgetmewrong,I’mnottellingyoutogooutandstartwieldingweightslikeamadmanbecause

yourageisn’tafactor.Ifyoudothat,youmostcertainlywillgetinjured,justasIwouldifIdidn’tfirst

conditionmybodyandthenprogressivelytrainuntilIgotusedtotheweights.AllI’msayingisyouarenotlimitedinamajorwaybecauseofyourage.I’veworkedwithclientsallthewayupto88yearsold.IrecentlycoachedafemalewhodoesCrossFitat60yearsoldandkicksbuttoverwomenintheir20s.Andshe’sonlybeenliftingforafewyears!

INJURIES,ACHES,ANDPAINS

The biggest concerns frommiddle-aged people are injuries, aches, and pains.While these are validconcerns,I’veconcludedthatnotworkingoutonlymakesmattersworse.Yourbodydeterioratesatanaccelerated rate once you reach your late 30s unless youwork out to preserve yourmusclemass. Ifpeoplearewillingtoworkthroughsomeoftheachesandpainstheyinitiallyencounter,they’lldiscoverthatmanyofthepainswilleventuallysubside.First, letmeexpress something important—I’vebeen training for37years, and I’mnostranger to

injuries.Ilivewithseveralseriousinjuries,andI’vetoleratedchronicpainforthepastfouryears.I’veevenundergonesomeprocedures tohelpease thepain. In spiteof this, I stillmanaged to trainatanextremelyadvancedlevel.I’mcompletelyconvincedthatthemajorityofachesandpainsareusedasanexcusetoavoidlifting

weights. There will always be exceptions to this, but I’m speaking about themajority of cases. Anadditionalpointtoconsideristhatinjuriesoftenresultfromperformingsimpletasksliketossingaballfor your dog, or getting out of bed in the morning. Aches and pains are experienced from doinganythingwhenyougetolder,butavoidingexerciseonlyexacerbatestheproblemmore.It’swrongandunfairtoassociateliftingweightstoyourinjuryineverycase.It’snotjustsocietythatfeedsusthelines“becareful,”“don’tover-exertyourself,”or,“don’tliftany

weight”tothosewithphysicalailments.Doctorsplayintoit too,andprovidetheiropinionbyalmostalwaystellingthepatienttoabstainfromanyexercise.Doesanyonerealizethatthereasonformostachesandpainsismuscleatrophyandtheweakeningof

tendons, ligaments, and associated connective tissue in the joints of the body? If everyone startedengaginginsometypeofphysicalactivitytomorrow,Ibelievehalfthetreatmentsthatareadministeredwouldbewipedoutasaresult.Therearemanyeffectivewaystotrainaroundaseriousornon-seriousinjury.Theproblemis,many

people like to use injury as an excuse and completely refrain from working out altogether.Unfortunately,achesandpainswillonlybecomeworseasyourmusculaturecontinuestoatrophyandbecomeweak.No single activitywill increasevitalitymore, regardlessof age, thanexercise.Bynotengaginginexercisethatpreventsthelossofmuscletissue,you’llsetyourselfupforahugearrayofdiseases,allrelatedinsomewaytothedreadedconditionofsarcopeniathatseldomistalkedabout.

WHATMAKESYOUOLD?

Haveyoueverrealizedthat(despiteactualage),we“getold”primarilyduetothepeoplewespendourtimewith?ItypicallyhangoutwithpeoplemuchyoungerthanmesinceIchoosetosurroundmyselfwithactive,energeticpeoplewhosharemygoalsofpersonalexcellenceinhealthandfitness.Whatwebelievetobe“normal”aboutourageprogressionanditscorrelatingbehaviorsisbasedonourmind’suniqueinterpretationof“normal.”Ifwhatwe’rewitnessinginthebehaviorsofpeoplewehangoutwithis“old,” thatbecomesour realityandweaccept it as truth.Weareessentiallyprogrammedfrom the

starttothinkthisway.Getridofthe“I’mgettingold”mindset.Societytendstopicturemiddle-agedpeoplewithonefootin

thegraveandsetstheseridiculouslimitsonwhatthosepeoplecanphysicallydo.Isthatwhatyouwantforyourself?Wouldyousettleforthat?Ihopenot.AsImentioned,Itendtosurroundmyselfwithyounger,energeticpeople;oftenthesefriendsareat

least 15 years younger thanme. I first realized howdifferentmy surroundingswere at the last highschoolreunionIattended(morethanadecadeago).ThepeopleIsawwerethepeopleIgrewupwith,attended school with, played sports with, and then didn’t see for over 25 years. I couldn’t evenrecognizethemajorityofthemwithoutlookingattheirnametags.WhattheydidduringtheyearsthatfollowedhighschoolversuswhatIdidresultedinanastoundingphysicaldifference.

Whatyoudotoyourbodydetermineshowyouagebothexternallyandinternally.

Evenatmiddleageyouhaveanincredibleopportunitytotakecontrolofyourhealthduringthesecondhalf of your life and start treating your bodywith respect. In return, youwill slow down the agingprocess and thwart the debilitating effects that inactivity and poor nutritional habits have on everyaspectofyourlife.Muscleisthegreatestcommodityinexistence,andeverythingyoudointermsofhealthandfitness

should revolve around gaining and preservingmuscle tissue. In fact, the amount ofmuscle tissue aperson possesses is the greatest determinant of health. These types of “biomarkers” (measuredcharacteristics which can be used as indicators to certain states or conditions of health) are now acommonanalytical toolused todetermineone’shealth, longevity, and thepercentageof leanmusclemassthatisconsideredatthetopofthechartofimportancetoone’shealth.It’sabsolutelyamazingtocoachaclientandseethechangesthatoccurtohisorherbodyandoverall

health.Myfavoritegroupofindividualstotrainarethosebetweentheir40sand60s.Theremarkablechangesandimprovementsthattypicallyoccurtotheirbodieshaveprovedtobesomeofmygreatestachievementswithclienttransformations.

TESTIMONIALS

Thereisnothingmorepowerfulthanseeingtheresultsforyourself.Herearesomepowerfultestimoniesfromtwopastclientsofmine.

Gary

I'ma50yearretiredArmyVeteran.Ihavebeenfairlyathleticmyentirelife,keepingmyselfinshape,

andeatingwhatIthoughttobe"healthy"!After10yearsofmilitaryretirementandlivingsomewhatofasedentarylifestyle,mybodybegantogointoadown-hillspiral.IknewIneededtomakeachange,butIwasn'tquitesurehowtodoitonmyown.IheardaboutPhilipHoffmanthroughafriendanddecidedtovisithisFacebookpage"HoffmanFit."

Afterreadingseveralofthepostsonhispage,Ipurchasedhisbook,The9PrinciplesForaLeanandDefinedBody. I couldn’t put it down.When I saw theFacebookpost advertisingPhil’s 12-weekSix-PackAbChallenge, I emailedPhil andasked if I could take part in it.After corresponding throughemail,Iwasinthechallenge!Thenext12weekschangedmylifeFOREVER!Iwentintothechallengeweighing188lbsat5'10"inheightwithawaistsizeof36".Somewouldsay

that'snottoobad.However,Iwasn'thappywithmybodyandasamiddle-agedman,Iknewitwouldcontinuetogetworse!Inaveryshortperiodof time, Icameto trust inPhilandhiscredentials,andrealizedthetruesustainabilityofhisprogram.Itisnotacrashdiet!Philipworkedverycloselywitheachandeverypersoninthechallenge.Wewereeducatedonweight

training,usingproperform&technique,high-intensitytraining,time-under-tension,andmore.Wewereintroducedtopropernutrition,calories/macronutrientbreakdown,foodpreparation,andgivensomeofthebestrecipesthatwereveryquickandeasytomake!IfollowedtheHoffmanFitprogramtothe"T".After12weeks,Ilostover20lbs,mywaisthadgonefrom36"to30",myentirebodywastotallyripped,I had a ton of energy, andmy confidence had skyrocketed! I am so grateful to PhilipHoffman andhighlyrecommendtheHoffmanFitprogramtoanyonelookingtoliveahealthy&sustainablelifestyle!

Loan-Anh

“BeforereadingPhil’sarticle‘DoWomenBulk-UpbyliftingHeavyWeights?’IknewthatIwantedmybodyto looksomethinglike thewomanonthecover.Afterreading,IcontactedPhil to thankhimforwritingsuchaninformativearticle;notlongafterheconnectedbackwithme;Iwasinvitedtobeapartofhisfirstonlineabschallengecontest.WhenIstartedtraining,Iwas125lbs.Iam5feet,4inchestall,andmostpeoplewouldcallthatanacceptablesize.However,aftergivingbirthtotwochildren,IknewIhadtolosesomefataroundmyabdominalandgluteareas.AllIwantedwastolookgoodinabikiniatthebeach!WithPhil’s incrediblesupportandmotivation,Iwasabletofollowhiseasy-to-followplanandachieveresultswithin12weeks!Ifyou’redeterminedenoughtotrytheplanandmakeitapriority,youcangettheretoo—andyou’llneverwanttoturnback.The plan itself is simple—nogimmicks!—and there’s no starving yourself or putting yourself on a

quick cleanse, prohibitive diet, or constant workouts. If you think you’re too old to try new things,whetheritiswithfitness,cooking,orcareer,you’rewrong.Iaminmyforties;Ihave2children,afull-timejob,celiacdisease,andaseveredairyallergy.But thissystemworkedforme!Don’t letyourselfbecome discouraged. You are the captain of your own ship, and at the end of the day no one isaccountableforyourlifeexceptyou.”

Mymost recentachievements in2013shouldclearly illustrate thepoint thatyourbestbodyevercanstillbeachievedatmiddleage.I’mextremelyproudofwhatI’veworkedhardtoachieve,andIplanontakingmymessagetothemiddle-agedgenerationthroughouttheworld.2013wasanamazingyearforme.Myworkoutroutineandnutritionalprogramwasadjustedtohelp

megetinthemostmuscularandleanestconditionever—evenbetterthanmy20s.TheyearstartedoutbydoingafeaturedcovershootandarticleinScottsdaleHealthMagazine,localtomycity.Afterthemagazinewasreleased,Iwasbombardedwithmanyemailsfrommiddle-agedfolksaskingmewhatIdidtostaysofit,strong,andyoung-looking.Ididn’trealizehowdifferentIwasinphysicalconditioncomparedtopeopleclosetomyagebecauseI’mrarelyaroundanyonemyageatthegym.

ForthepastfouryearsI’vescheduledphotoshootsonmybirthdaytomarkthecelebrationofanotheryearofhardworkoftrainingandhealthynutritionalpractices.In2013Isurpassedallpreviousyearsinterms of physical condition and body fat reduction. By further testing my program’s methods andapplyingtheknowledgeI’veacquiredthroughoutmylife,Iwasabletoreachmygoalsdespitemyage.

Ifyoufollowmyprogram,Ihighlyrecommendtakingphotoseachyeartodocumentyourprogress.It’sa great way to stay inspired and watch your body improve even though your chronological age isincreasing.Thisishowyouslowtheagingprocess.Never thinkyoucan’tget into thebestconditionofyour life—even ifyou’reover50yearsold. If

you’retrulycommitted,determined,anddedicatedenoughtoachievethegoalofgettingintothebestshapeofyourlife,youabsolutelycan!

WorkoutPlans

Once you choose between the 4- or 6-day routines, you’re ready to follow the plan. The followingworkouts are separated into gym-based and home-based routines due to the differences in necessaryequipment.Theworkoutsarefurtherdividedaccordingtobeginnerandintermediatelevels.

WARMINGUP

Regardlessofwhereyouworkout,youneed towarmupbefore jumping intoyour routine.Thebestwaytowarmupforstrengthtrainingistochoosealightweightandperformtheexactexerciseyou’llbeperformingwithheavierweight.Thisallowsfor themuscles togo throughthesamerangeofmotionyou’llbedoingandstarttoshiftbloodtothatareaofyourbody.For example, if you’re about toperformsquats forquadriceps, choose a lightweight thatyoucan

easilyperform20ormorerepetitionswith,yetonlyperform15.Restoneminuteandperformanothersetwithaweightslightlyheavierandperform15repetitionsagain.Nowyou’rereadytobeginperformingthenumberofsetsindicatedinyourworkoutschedule.Donot

includeyourwarm-upsetsaspartofyourworkoutforthefirstexerciseofeachbodypart,however.Youwon’tneedtowarmupforthesecondexerciseofeachbodypartsincewhatyou’reworkingisalreadywarmedup.Ifyouweretoperformwarm-upsetsforeachexerciseyouwouldn’thaveenoughenergytoproperlyperformtheheaviersets.Here’sanexampleofhowtoincludewarm-upsetsforlegworkoutsthatinclude3exercises:squats,

lungesandRomaniandeadlifts.

1)Warm-upset1forsquats:Performsquatsdoing15repswithaweightthatyoucanperform20repswith.2)Warm-upset2forsquats:Performsquatsdoing15repswithaweightslightlyheavierthanwarm-upset1.3)Performyourfirstsetofsquatsandtheremainingsetsofsquatsaccordingtoyourroutine.4)Lunges:Nowarm-upsetrequiredsinceyourlegsarealreadywarmedupfromseveralsetsofsquats.5) *Romanian dead lifts: Perform one warm up before moving into your real sets. The reason youperform a warm-up set here, even though your legs are already warmed up, is because there’s asignificantdifferenceinthetypeofexercisemovementhere.6)NowperformtheprescribednumberofsetsofRomaniandead-liftsaccordingtotheworkoutyou’refollowing.

*Thisexerciseisanexceptionandwarrantsanextrawarm-upsettoreallystretchthelowerbackandhamstringmuscles. Ensuring sufficient blood supply is shunted to this area aswell as strong neuralsignalsfromthebraininpreparationforphysicalexertionisimportantinthisregionofthebody.

Becarefulnottoconfuseexerciseswithsets.Theyhavetwocompletelydifferentmeaningsasusedin

this context.Exercises refer to a specific movement performed to work a body part. Examples aresquatsandlungesforlegs,orpull-upsandone-armrowsfortheback.Setsrefertothenumberofeachexerciseyouperformforagivenexercise.Forexample,youperform

threesetsofsquats.Peoplemistakenlysaytheydidthreeexercisesforsquatswhenthecorrectwaytostatethisistheydidthreesetsofsquats.

DETERMININGSTARTINGWEIGHTFOREXERCISES

Determining thecorrectstartingweight foreachexerciserequiressometrialanderror.Findaweightthatchallengesyoutodoabout10reps.Sinceyougenerallyperform3-4setsperexercise,theweightwillfeelsignificantlyheavieraftereachset.Findtheexactweightthatchallengesyou,yetallowstheexecutionofgoodformthroughouteveryset.Findingamoderateweighttouseforeachexerciseisimportantbecauseitwillserveasthebaseline

strengthpointforallyoursets.Femalestendtobetimidofweightsandendupusingapoundagethatistoo light for them;muscles are not sufficiently stimulated as a result. Themyth of bulking up fromliftingheavyweightsissoengrainedinthemindsofwomenthatappropriateweightsareseldomusedinworkouts.Males,ontheotherhand,tendtolettheiregosgetinvolvedandsacrificeformandtechniqueinorder

to pushweights that are too heavy. I can’t stress enough how important proper form is for buildingqualitymuscleandpreventinginjuries.Youwillstimulatemusculargrowthtoalargerdegreebyusinglighterweightsandperforminggoodformthanbyusingheavierweightsandperformingpoorform.Thestartingweightyouchooseshouldallowyouarangeofperforming15repsatthemaximumand

8repsat theminimum.Ifyou’reable toperform15repswithoutany levelofdifficulty,youneed toincreasetheweight.Ifyou’restrugglingwith8repetitions,youneedtoreducetheweight.Besuretowrite down your weights when you start your program or you’ll never remember whichweights tochooseforeachworkout.Startbyperformingasetwithaweightyoucanperform20repswithifyouhadto.

***

Thefollowingchartsindicateestimatedstartingweightsforbothfemalesandmalesforeachexercise.Theyshouldbeusedasaguidetoestablishtheweightsyouwilluseforyourworkoutsuntilyougetthroughtheinitialsorenessperiodandbecomeaccustomedtotheexercises.Notethatweightsarebasedonbeginnerlevelliftersthateitherhavenoexperiencelifting,orhavenot

workedoutoverthepastyear.Theseareonlyestimates,andnoteveryonewillfallwithintheserangestostart.Alsonotethatnovicemalesarenotsignificantlystrongerthatnovicefemales.Formostoftheexercises,males are roughly25%stronger than females.That’snotbasedonany formal studies, butfromwhatI’veactuallyexperiencedwhiletraininghundredsofclientsover30yearsoftime.

*Dumbbells=DB,Barbell=BB

Estimatedstartingweight(females)

*Note:whenanexercise indicatesDBweight italwaysmeansaset(2)ofDBsunless theexercise is

performedwithoneDBsuchasthegobletsquat.

Estimatedstartingweight(Males)

*Note:when an exercise indicates theDBweight, it alwaysmeans a set (2) ofDBsusedunless theexerciseisperformedwithoneDBsuchasthegobletsquat.

WorkoutSchedules

GYM-BASEDWORKOUTSCHEDULES

4-dayworkoutschedule(beginner)

Monday&Thursday:Chest,Back,BicepsandTriceps

Tuesday&Friday:Legs,ShouldersandAbdominals

6-DayWorkoutSchedule(intermediate)

Monday&Thursday:Chest,Triceps,Abs

Tuesday&Friday:Back,Biceps

Wednesday&Saturday:Legs,Shoulders

HOME-BASEDWORKOUTSCHEDULES

4-DayWorkoutSchedule(beginner)

Monday&Thursday:Chest,Back,BicepsandTriceps

Tuesday&Friday:Legs,ShouldersandAbdominals

6-DayWorkoutSchedule(intermediate)

Monday&Thursday:Chest,Triceps,Abs

Tuesday&Friday:Back,Biceps

Wednesday&Saturday:Legs,Shoulders

ALTERNATIVEEXERCISES

Thereareoftenexercisesan individual can’tproperlyperform,perhapsdue to injuryorbecause thatparticularmovementdoesn’tworkwellforhimorher.Ifyouencounterthisissue,chooseanalternativeexercisetoreplacetheonethat’saproblem.Don’t, however, make up an excuse to not perform an exercise simply because it’s physically

challengingforyouandrequiresa lotofenergy toperform,suchassquats.Thoseexercisesarebotheffectiveandnecessary.Avoidinganexerciseforunwarrantedreasonsonlyrobsyouofgettingsuperiorresultsinasearchtofindaneasierwayout.Notice that I’ve included pull-ups in every back routine. I’m well aware that most people can’t

perform one pull-up, but the exercise is so beneficial that I recommend everyone include it in theirroutineandperformwithabandforassistanceifneeded.

Ifyoudodecidetochooseanalternativeexercisetoreplaceonethat’sinyourworkout,makesurethatittargetsthesamebodypartandisatthesamelevelofdifficultyastheoneyou’reavoiding.

FULL-BODYWORKOUTS

Canyouworkoutyourentirebodyduringoneworkoutsession?Theshortanswerisyes,youcan.However,there’sa“but…”Many programs that market their workouts based on three workouts per week use a full-body

workoutmethodoftraining.It’saquickandeasymarketingtacticbecauseit’sappealingtothinkyoucango to thegym for 30minutes three timesperweek anddevelop a great body.What they fail toexplainisthatthedegreeinwhichtheindividualmusclegroupsarestimulatedisminimal,andthereforeminimalchangesareproducedinthemuscles.Full-bodyworkoutsrequireyoutoworkeachmusclegroupduringonesession,whichmeanstraining

sevenmusclegroups.Somemusclegroupsrequirealargervolumeoftrainingthanothers,suchaslegs.If you were to train each muscle group with enough volume to cause release of the fat-burninghormones,youwouldhavetoperformmorethan40setstoproperlyworkeachbodypart—that’stoomany.Thebodycanonlysustaintrainingatahighlevelofintensityforsomanysetsduringoneworkout

period.Afterabout25sets,youbegintofeelfatiguedandyourenergylevelswanesoyou’renotgivingityourall.That’swhyit’snotadvisabletotrytoworkouteverybodypartduringoneworkoutsession.Ifirmlybelievethere’saminimalstimulusthatmustbeprovidedtothemusclesofthebodyinorderformuscular development to occur. This is precisely why a split workout is so effective with weighttrainingroutines.

Bybreakingupthebodyintotwoorthreeseparateworkouts,eachworkoutcanbeperformedwithhigherintensityandstrength.

Nutrition&MealPlanning

Nutrition is the cornerstone for a leananddefinedbody.Your eatinghabitswill completelymakeorbreakyoursuccesswithfatlossanddevelopingadefinedbody.Nutritionissoimportantthat75%ofmysystemiscomprisedofit.NutritionalstrategiesforleanbodydevelopmenthavebeenmyspecialtyforthepastdecadeasI’ve

devotedmoreandmoretimedevelopingmysystem.Ican’ttellyouhowfewpeople—evenavidgymenthusiasts—don’tunderstandhowtoapplycertainprinciplesofnutritiontoachievealeananddefinedbody.Nowheredoesthislackofunderstandingoccurmorethaninthesupplementindustry,whereitsexistence depends on gimmicks and deception. The only exceptions to the gimmicks are foodsupplementssuchasproteinpowdersandaminoacids—whichIconsidertobefood,notsupplements.Nonetheless,Istilladvocateeatingfoodoverconsumingfoodsupplements.Meal planning in my program revolves around three meals and two snacks per day. Research

indicates thatneither theoryof eating six smallmeals adayor intermittent fasting is superior for fatloss. Thus, I’ve prepared a three meal, two snack schedule because I believe it’s the best overallapproachforthelargestpercentofthepopulation.However,feelfreetofollowtheeatingschedulethatworksforyou.Ifyoufeelthatyou’lldobettereatingsixsmallermealsperday,goforit.Everyoneisdifferent,andsomepeoplelikethesmaller,morefrequentmeals.Forme,eatingsmall,frequentmealsdoesn’tprovidethesatietyofhavingafullmeal,soIpreferthethreemealsandtwosnacksschedule.Regardlessofthescheduleyouchoose,whatmattersisyourtotaldailycaloricintake.Don’tfretovereatingintheevening,butdoconsideryourdailyallowance.

GETTINGUSEDTOHEALTHYEATING

Someofyouwillwanttostartfull-forceintomyhealthyeatingsystemwhileothersmightprefertotakethingsoneortwostepsatatime.Aslongasyoucontinuetoputthe9principlesintoaction,you’llbeontheright track.In thatrespect, ifyouknowyou’resomeonethatstartsprogramsstrongwithgoodintentions,butlaterfallsoffthewagonbecauseyouweretooaggressive,Irecommendyoustartslower.Eata largegreensaladeveryday.Thesaladshouldhaveaminimumof threevegetables in it.For

example,chooseyourbaselettucesuchasadarkgreenspinachorkale,andthenaddtomato,broccoli,andmushrooms.Itdoesn’tmatterwhichvegetablesyouchoose,onlythatyouincludeseveralinyoursalad.Ifyoudon’tlikesalad,makesureyouareatleastgettingthosethreelargeservingsofvegetables.

HOWTOUSETHEMASTERGROCERYLISTANDRECIPES

You’vealreadybeenintroducedtotheMGL,andyou’rereadytoshop.Butfirst,youshouldknowhowtogetthemostoutofit.Asyoulookatthesample7-dayfatlossnutritionplaninAppendixB,noticethat—thoughthemeals

are broken down into the traditional groups of breakfast, lunch, and dinner—all meals areinterchangeable.There’snosetrulethatyouhavetoeatanyofthesefoodsataspecifictime.Infact,youcaneatbreakfastfordinneranddinnerforbreakfastifyouprefer.Anydietthathasridiculousrulesaboutwhenyoumustconsumecertainfoodsisacompletegimmick.Afteryou’vedeterminedyourlistofmeals,takenoteoftheindividualfooditemsrequiredtomake

thesemealsandmarkthesefooditemsontheMGLsoyoucanappropriatelypurchasethesefoodsatthesupermarket.Note:allvegetablesareaccepted—evenifyoudon’tseeitlistedontheMGL.Feelfreetoincorporatewhateveryou’dlike.

VARIETYOFFOODSINMEALPLANNING

Havingasmall,simplelistoffoodsforpreparingyourmealsissomethingallleanathletesandfitnessmodelshave incommonwith theirdiets.Minimalism isagreat tool touse inallareasof life,but isperhapsmosthelpfultopracticewhenmaintainingaleanandhealthybody.Partofthemassiveconfusionthatexiststodaywithpeoplewantingtoknowexactlywhattoeatisthe

vastvarietyoffoodstochoosefrom.Inordertobesuccessfulinthelongterm,youmustnarrowyourmenudowntoacouplehandfulsofmeals.Ifyouhaven’talreadydoneso,markthefoodsontheMGLthatyouprefersoyou’llbeabletocreateatleastadozendifferentmealswiththesefoods.Imentionedearlierthatyoueatlessvarietyinyourdietthanyouareaware.Wearetrulycreaturesof

habit.Theaveragepersoneatsthesamethingeverydayforbreakfastandonlyrotatesafewdifferentmealsforlunchesanddinners.Evenwhenpeopleeatoutatrestaurants,theyoftenorderthesamemealeverytime.Ihighlyrecommendyoudecideonacoregroupofmealsandstickwiththese.

Neverchooseafooditemormealsimplybecauseit’shealthy,ifyoudon’tactuallylikethefood,you’llneversticktoaprogramifyoudon’tenjoythefoodsyoueattosomedegree.

If, for example, you absolutely hate salad, you can instead choose other vegetables that provide thesame healthy, cancer-fighting phytochemicals such as broccoli, cauliflower, cabbage, or many otherhealthyvegetables.SinceI’vecarefullychosensomeofthemostnutrient-densefoodsontheplanet,youcanbeassuredyou’llbegettingalloftherequirednutrientsthebodyneedsforgreathealth.Youwillbeamazedathowthismethodofmealplanningpositivelyaffectsyouinseveralways.Not

onlydoes itmake iteasyforyou toplanyourmeals,but italsomakesgroceryshoppingandcaloriecounting a cinch because you’ll have the informationmemorized and stored in your brain in just amatter of weeks. Having too many choices for anything in life can result in confusion andindecisiveness.Afterconductingseveral surveysonwhypeopledon’teathealthy, Inoticed that“notknowinghow tocook”and“toomuchwork”wereat the topof the list.By followingmysystemofpreparingfoodinadvanceandcreatingyourlistoffavoritemeals,yourchancesforsuccessaregreatlyincreased.Younowhaveablueprintfortakingactionandputtingthisknowledgetowork.

HowtobuildhealthymealsHerearetheguidelineswewillusetoconstructhealthy,fat-burningmeals:

1)Pickaleanproteinforeachmeal2)Pickagreenleafysaladforlunchordinner

3)Pickavegetableforeverymeal4)Pickacomplexstarchycarbforlunchanddinner5)Pickafruitforbreakfast6)Pickahealthyfatforeverymeal7)Picktwobetween-mealsnacks

Webegineachmealbychoosingaleanproteinsuchaschickenbreast.Constructingyourmealsalwaysrevolvesaroundthechoiceofprotein.Second,wechooseavegetableorsaladsuchasacabbageandbroccolisalad.Inthiscasewewouldaddthefatwithcrushedwalnutsandhoneyyogurtdressinginthecabbage salad.Thenwewouldaddabakedyam for the starchycomplexcarb tocomplete themeal.Remember, salads can be freely eatenwithout concern for quantity.Multiple vegetables can also beeateninyoursaladorraworsteamedasasidedish.Forbreakfast,threeeggwhitesandoneyolkscrambledwithmushroomsandtomatoescouldbeyour

leanproteinwithvegetables, and a cupof steel cut oatmealwith ahandful of blueberries sweetenedwithnaturalSteviaasyourcomplexcarbandfruit.Snacks are usually saved for mid-afternoon and after dinner, depending on the individual. One

example of a good snack is non-fatGreek yogurtwith some vanilla protein powdermixed in and atablespoon ofwalnuts or pecans sprinkled on top.Another onemight be a berry protein shakewithblueberries,strawberries,proteinpowder,andalmondmilkwithStevianaturalsweetener.Byfollowingthismeal-buildertemplateandpayingattentiontoportionsofproteinsandcondiments

usedforsalads,you’llautomaticallybenear the totalamountofcaloriesandmacronutrients thatyoushouldreacheachdayforgoalsoffatloss.OnenicethingabouttheMGListhatyoucantakeanyofthesefoodsandplugthemintoyourmeals

according to the guidelines above. The quantities of food are determined from your calculations ofweight, activity level, and goals for your fat loss. A smaller femalewill be consuming lean proteinportions around 4 ounces per serving,whereas a largermalewill consume 8-ounce servings of leanprotein.Thefoodchoicesarethesameforeveryone,buttheportionsvaryaccordingtotheindividual.AquestionI’moftenaskedabouthowI’velaidoutmealbuildingiswhetherornotyouabsolutely

havetochooseafoodfromeachofthecategorieslisted.No,youdonot—butthereareafewrulesthatshouldbeadheredtoasoftenaspossible:

1)Alwayschoosealeanproteinforeverymealasthecornerstoneforeverythingelse.It’snotagoodpractice to consume carbs alone unless they are of the complex, fibrous nature such as salads andvegetables.Maintainingstablebloodglucoselevelsandminimizingtheinsulinresponseareimportantfactorsforreducingfatstorage.2)Consuming green salads and vegetables on a daily basis is crucial for overall health, and is veryhelpful to your efforts for developing a lean body. If there were only two groups of food I couldconsume for the rest of my life it would be lean proteins and green salads with other varieties ofvegetables.3)Snackscanbeveryhelpfulinpreventingcravingsthatresultinmakingpoorfoodchoices.Byhavinghealthysnacksreadilyavailableduringtimesof temptation,you’llprevent thepotentialderailmentofyourprogram.

Mostpeoplehave littleknowledgeofhow tonavigatearound thekitchen—this is especially true forsome men. As part of your learning process, start with basic meals where you simply cook foodsseparately;later,youcanworkyourwaytowardmorecomplicatedrecipes.Ipersonallystrivetokeepmyrecipesverysimpleandrarelymakemealsthatrequiremorethanfivedifferentingredients.Idon’t

havethepatiencetodealwithlonglistsofinstructions,andI’mguessingthatmanyofyouwouldagree.HereisthesequenceoftasksI’veusedtomakeprogressinthekitchen:

1)GetfamiliarwithallthefoodsontheMGL2)Makeyourlistoffavoritefoodstouseforthemealsyou’llcreate3)Learnhowtouseyourfavoritefoodstocreatemealsthatareappealing4)Beginexperimentingwithmoreadvancedrecipesusingthesamefoods

ADVANCEDFOODPREPARATION

ImplementingtheadvancedfoodpreparationsystemInPrinciple6,wediscussedtheimportanceofhavingfoodpreparedinadvanceinordertosavetimeandhavefoodreadilyavailable.Ican’tstressenoughhowimportantthiswillbetoyoursuccess.Takethetimetopreparefoodduringtwosessionsof theweekandyou’llsavehoursof timecookingyourmeals.Everymealinmyrecipeguidecanbepreparedin10minutesorless.WhenIdevelopedmyrecipe

list and constructed my meals, quick preparation was the second-most important factor (next tochoosing fresh, healthy ingredients) for getting lean. Survey after survey indicates that a shortage oftimeisthenumberonereasonwhypeopledon’tcookmealsathome.Solvingthisproblemisthemostimportantfactorifyouwanttobeleanandhealthy.There’snowayaroundit.

PreparationofvegetablesandproduceYoushouldalreadyknowwhich food itemsyouneed foryourmeals, sonowyoucanstartcleaning,cutting,andbaggingyourvegetablesforeasyretrievalforyoursalads.Forexample,ifyou’reincludingbroccoli, cauliflower, and cabbage, take these items and cut them into smaller pieces and place intobaggiesorinTupperwarecontainers.Makesurethevegetablesarelaidoutonatowelafterwashingsotheycandryabitbeforeplacing

intostorage.Ifyoueatonelargesaladperdayyou’llonlyneedenoughfor threetofoursalads.Thisisn’tverymuch,soyou’llhavetogetusedtothequantityyouprepareeachsession.Forthoseofyouwhodon’tlikerawvegetables,stillperformthesamecleaning,cuttingandbagging

process,butwhenitcomestimetoprepareyoursalad,placethevegetablestobesteamedintoaZipn’Steambagforacoupleofminutes.Wordtothewise:withtheexceptionofBrusselssprouts,steamingvegetablesbeforestoringthemintherefrigeratorisnotgood.Thevegetableswon’tstayfresh,andyouwon’tenjoythem.

Vegetables such as tomatoes are not supposed to be cut and refrigerated, so theymust be left untilyou’rereadytoprepareyoursalad.Today, consumers have many choices in the supermarket. If you refuse to wash and cut your

vegetables,thenextbestoptionistopurchasepre-washedandcutvegetables.Theyaremoreexpensiveandnotquiteashealthy,butifthisisadeal-breakerforyouthentakethisroute.Believeme,Icanrelateto the fact that no one wants to spendmore time than necessary preparing food.We all have busyschedules,andaddingadditionalworktoanalreadybusyscheduleisnotinthecardsformostpeople.Byusingthissystem,you’llsavehoursoftimeperweek.Ifyouthinkitsquickerpickinguptake-outfood or eating out at restaurants, think again. Once you consider the time it takes traveling to therestaurantandwaitingforyourfood,you’llseethatyoudon’tactuallysavetime.Knowthis:nomatterhowfastyoucangettake-outfood,youdon’tstandachanceofgettingleanby

eatingit.Regardlessofwhereyoueat,you’reinaplacewhereyouhavenocontroloverthemethodoffoodpreparation.Restaurant food is loadedwithcaloriesandsodium—at least twice thatofahome-cookedmealthatusesthesameingredients.

Preparationofprotein-richfoods:meats,fish,andeggsThemosttime-consumingpartofcookinginvolvescookingyourproteinsources.I’vedevelopedsomeveryefficientstrategiesforpreparingproteinswithoutsacrificingthequalityofthemeal.Somefoodslendthemselveswellforcookinginadvance—othersdon’t.Italsodependsonhowfussy

ofapersonyouare.Iknowpeoplewhowon’teatamealunlessit’scookedat thatmoment,whereasotherpeopledon’tcareifitwasleftoversfromfivedaysago.Personally,I’mkindofbetweenthetwoextremes.Aslongasthefoodisn’talteredintasteorconsistency,I’mfinewithcookinginadvance.Thegoodthingis,themajorityoftheproteinsourcescookedinadvancefromtheMGLturnoutwell.TheonlyproteinIprefertocookatthemomentIeatisfish.Sincefishisonlycookedforabout10minutes,thepreparationtimeformealsstayswithinourlimitof10minutesorless.Thereareexceptionstoeventhat,however.There’snothingwrongwithcookingsalmoninadvance,

forexample,becauseitgoesverywellontopofakalesaladwithcrushedpecans.Italsodependsonhowyouwillserveyourfish.Ifit’susedinyoursalad,thencookinginadvanceworkswell;ifyouplanon eating it as yourmain dishwith steamed asparagus, I recommend cooking it at themoment youprepareyourmeal.

Methodsofcookingproteins

Myfavoritemethodofcookinganymeatiswithacrockpot,alsocalledaslowcooker.Themeatturnsout very tender, andyou can cookup to several pounds ofmeat at a timewith nomess to clean-upafterwards.Ihighlyrecommendpurchasingasimple,inexpensivecrockpotforlessthan$40.Byusingacrockpot,youcouldeventurnitonbeforegoingtobed,orwhenyouleaveforworkinthemorning.Eighthourslater,it’sdone.Allyouaddiswatertocoverthetopofthemeatandanyherbsandspicesyoulike.Theotheroften-usedmethodofcookingmeatsisinaskillet,whichishowIcookchickenbreasts.I

preferchickenbreastcookedthiswaywhenIeatItalian-styledishes,whichIdoatleasttwiceperweek.Cookingmeatsintwodifferentwaysprovidesformorevarietywithmealsandtastesbetter,dependingonwhatyou’recombiningitwith.Eggsaretheotheressentialproteinthatisnicetohavepreparedinadvance.Therearecountlessways

toserveeggs,butthetwoeasiestwaystohavepre-cookedeggsonhandaretohard-boilthemorcooktheminamuffinpan.Takeamuffinpanandgiveaquickspraytothepanwithcoconutoil.Thencrackopen an egg and place it in eachmuffin place for the desired number of eggs youwant cooked forstorage.Placethepanintheovenat350degreesfor25minutesuntiltheeggisfullycooked.AllowtocoolandremovetostoreinaTupperwarecontainer.Thesecanbeusedinsomanyways;youcouldeatthemforbreakfastorcrumblethemupandaddthemtoasaladforlunchordinner.

DESSERTS&SNACKS

The listof snacksanddesserts I’vecreated inmyrecipeguideallconsistofproteinandcarbs.Mostother desserts are of the simple sugar-based types,which are not good for keeping insulin levels incheck.Byaddingproteintothedessertsonmylistviaahalf-scoopofproteinpowderandusingGreekyogurtversusregularyogurt,thereleaseofinsulinintothebloodissomewhatreduced.Youwillhaveyourselfahealthy,low-sugar,high-proteindessertorsnackwhentheurgehitsyou.Thishelpspreventglucosefrombeingstoredinfatcellsasexcesscalories.Youcouldevenuseanyoneofthedessertorsnackoptionsforaquickon-the-gobreakfastinplaceofthebreakfastchoiceslisted,too.Goingtobedonanemptystomachissomethingverydifficultformetodo.It’sanightlyritualforme

tomakeoneof thesedessertsbeforegoing tobed, and ithelpsme to sleepbetter asa result.Eatingbefore bedtime does not lead to weight gain; that is a common myth. Research has indicatedconclusivelythatitmakesnodifferencewhattimeofdaycaloriesareconsumed.

PROTEINPORTIONSANDWEIGHINGFOODS

Afteryou’vecookedyourproteins, themeatsshouldbeweighedout in4,6,or8-ounceportionsandplaced in sandwich bags for quick retrieval. That way you know exactly howmuch protein you’reconsuming and your total number of calories. The size in which you should measure your proteinportionsouttodependsonyourbodyweight.Youwillknowafterashortwhilewhatisappropriateforyou.

The number one reasonwe have such rampant problemswith obesity in theU.S. is because peopleconsumewaymore than they should. Imentioned earlier that studies indicate people consume 40%morethantheythinkthey’reeating,onaverage.Asyoubeginthishealthyeatingprogram,Iwantyoutoknowwhatproperquantitiesoffoodyou’reconsuminglooklike.Theonlyfoodswedon’thavetobeconcernedwithmeasuringaregreensandindividualvegetables.

Thecaloriesfromthesefoodscontributeminimallytoyouroveralltotals.Eventhoughyoucaneatasmuchofthesefoodsasyouwant,it’sstillwiseforyoutohaveanunderstandingofportionsizeforthesimplereasonofknowingincasesomeoneasksyouthequestion.

FOODTRACKING

TheeasiestwaytokeeptrackofyourdailytotalsistosetupafreeaccountonMyFitnessPaloranothersimilarmobileapporwebsite.Onceyou’veaddedalltheindividualfoodsyoueat,itbecomesveryeasytotrackallyourmacronutrients.Thispresentsasystemthat’shighlyaccurateformonitoringeverythingyoueat,sothere’snoguessworkleftforyoutodo.InadditiontodownloadinganapplikeMyFitnessPalorfindingagoodtrackingsystemonadifferent

website,purchaseacheapdigitalscaleandsomemeasuringcups.Knowyourmacronutrients.Youdon’twanttobeguessingthosefigures.Itonlytakesabout30minutestoaddupallyourfoodsandyou’redone.Simplyenterwhatyouateforamealandtheappindicatesexactlywhereyou’reatforthedaywith all your numbers. You will learn a lot by doing this, and, after you have a good grasp onunderstandingmacronutrientsinfoods,youwon’thavetocontinuerecordingtotals.

DETERMININGTOTALDAILYCALORICINTAKE

Thetotalnumberofcaloriesyouconsumeonadailybasisisthemostimportantnumberyou’llneedindetermininghowtoreducebodyfat.Anyonetellingyouthatcaloriesdon’tmatterdoesn’tunderstandTheLawofEnergyBalance,which(initssimplestform)lookslikethis:

Energyin=Energyout+ChangeinBodyStores

Thisissimplyanotherwaytostatethelawofbasicthermodynamics,sinceenergycan’tbecreatedor

destroyed.Allenergymustbeaccountedforinsomeform.Inthiscase,differencesbetweenintakeandoutputshowupaschangesintheenergystoresofthebody.Changesinenergystoreswillshowupaschangesintheamountofdifferenttissuesinthebodyas

indicated on the right side of this equation. Excess energy from calories is converted or stored intoadditionalbodytissuesuchasbodyfatorleanmusclemass,dependingontheactivitiesoftheperson.Ifyou’reengaginginaseriousdailyworkoutroutinesuchasoneoftheroutinesI’verecommended,moreof the excess calories consumed will be used to build lean muscle tissue, whereas someone that’ssedentarywilllikelyseeincreasesinbodyfatduetoreducedenergyexpenditure.

Inordertoloseweight,youmustburnmorecaloriesthanyouconsumeoveragivenperiodoftime.Conversely,youmustconsumemorecaloriesthanyouburnoveragivenperiodoftimeto

gainweight.

Itdoesn’tmatter if thesourceofcalories ishealthyorunhealthy;asurplus isasurplus,andyouwillincrease body fat even if you eat healthy. This is a fact that toomany people don’t consider whenfollowingafatlossprogram.Consumingthecorrectnumberofcaloriestoachieveyourgoalrequiressomefeedbackonyourpartsoyoucanmakeadjustmentsaccordingtoyourresults.Bydoingso,youwillfindtheoptimalnumberbasedonyourbody’srequirements.Inordertomakethisaseasyaspossible,I’veincludedasimplemethodofdeterminingcalorieintake

forfatlossbelow.Remember,it’scriticaltounderstandcaloriesandthemacronutrientsthatcontributetothosecalories—there’snobettertimetolearnaboutthistopicthannow.Herearesomeballparkfiguresforcalorierequirementsformenandwomen:

Men:Fatloss:2000-2500Maintenance:2600-2900

Women:Fatloss:1400-1800Maintenance:1900-2100

Amoreaccuratewaytocalculateyourdailycaloricintakeisthefollowing:

Fatloss:10-12caloriesperlb.ofbodyweightMaintenance:14-16caloriesperlb.ofbodyweight

Usethenumber10forasedentaryperson,11forsomeonewhoparticipatesinmoderateactivity,or12foraveryactiveperson.Example:fora190lb.sedentarymale:10x190lbs.=1900caloriesperday.I’ve found thismethod to bequite accurate for themajority of people.You can at least startwith

these figures and see howyou progress eachweek. If you’re using the 12multiplier and you’re notlosingfat,youneedtoreduceto11timesyourweight.Onceyouknowapproximatelywhatyourdailycaloric intakeshouldbe, it’s time tocalculate themacronutrient ratios todeterminegramsofprotein,carbs,andfat.Beforeyoucalculateyourratio,however,spendsometimeunderstandingmacronutrientsingeneral.

UNDERSTANDINGTHEMACRONUTRIENTS:PROTEIN,CARBS,ANDFATS

ProteinProteinhasalwaysbeenthemacronutrientmostpeopleconcernthemselveswith.Thebuildingblocksofproteinare20aminoacids that are consumed frombothanimal andplant sources.Of the20aminoacids, 9 are considered to be essential because they cannot be synthesized by the human body. Theremaining other 11 amino acids are considered nonessential because the body has the necessaryenzymes to synthesize these amino acids. From these 20 amino acids, all proteins of the body aremanufactured.Thedifferenceinthefunctionofeachproteinisdeterminedbythesequenceinwhichthechain of amino acids is arranged.This allows for an endless number of sequences to build differentproteinsinthebody—forwhichthereisanendlessnumberoffunctions.Thereasonweemphasizetheconsumptionofproteinateachmealisbecause—unlikecarbsandfats

—proteinscan’tbestoredtoanydegree.There’sonlyasmallamountofaminoacidscirculatinginthebloodstreamandstoredinvarioustissuesofthebody.Evenso,itwouldtakeseveraldaysofnoteatinganyproteinbeforethebodywoulddepleteitselfofstores.Thenumberonequestionaskedrelatedtomacronutrientsis:howmuchproteinshouldIbeeatingto

loseweight? The problemwith this question is theway it’s asked. The question is asked as thoughproteinhelpstoloseweight,wheninfact theonlythingthatresults inweight lossisacaloriedeficit(burningmorecaloriesthanyoucurrentlyconsume).Proteindoescontributemorethancarbsorfatstowhat’stermedthethermiceffectoffood(TEF),butthedifferenceissmallwhencomparedtooverallcaloriesconsumed.TheTEFistheamountofenergythat’sexpendedinadditiontoaperson’srestingmetabolicratefor

theprocessingoffoodforuseandstorage.It'stheenergyusedindigestion,absorption,anddistributionof nutrients. It is one of the components of metabolism along with resting metabolic rate and theexercisecomponentwhichdeterminesyouroveralltotalenergyrequirements.

ProteinshakesversusproteininfoodsAcommonquestion:Isproteinfromasupplementsuperiortoproteinfromfoods?Thequickanswer:no.Thereisnothingmagicalaboutdrinkingaproteinshakeforenhancingmuscle-buildinggainsorfat

loss.Anyproteinconsumedoverandaboveyourbody’srequirementswillendupasfatstoredinthebodyjustlikeextracarbsorfatswouldalsobestored.Extracaloriesareextracalories,regardlessofthemacronutrientthatcontributed.Your first choice of protein sources should always be through whole, natural foods. No food

supplementwillevertaketheplacethatnaturalsourcesofaminoacidsfoundinwholefoodstake.Ourbodywasmeant to consume foods andwill digest and utilize the amino acids of the proteins to thegreatestextentthroughfoods.The sourcesof foodswith thehighestquality andbioavailability are fromanimals, eggs, fish, and

dairy products. These are considered complete proteins—proteins that contain all the essential 20aminoacidsyourbodyrequires.Vegetarianscanalsoconsume the20aminoacids requiredby thebody frommeatless sources,but

thisrequireseducationbeyondthescopeofthisbook.

CarbsWealreadymentionedinPrinciple6thatcarbsingeneralhavebeenvilified,andthereasonforthisisbecause“goodcarbs”havebeengroupedtogetherwith“badcarbs,”orprocessedcarbs.Carbsareourbody’s preferred source of energy, and the brain functions solely on glucose which it gets from

metabolizingcarbs;soit’simportantnottoexcludealltypesofcarbs.Let’s try tomake senseof the confusion soyou can startmaking educated choiceswhenbuilding

healthymeals.Justas therearedifferentcategoriesof fat, therearealsodifferentcategoriesofcarbs.The key is to learn which food sources provide the healthy carbs your body requires for optimalperformanceanddailyfunctioning.Carbsareusuallybrokendownintotwomaincategoriesbasedonhowquicklytheyaremetabolized.

Generallyspeaking, therearesimplecarbsandcomplexcarbs.Thesecanbefurtherclassified,whichwewilldonow.

Simplecarbs:Fastdigesting,processed,orrefinedThesearebadcarbs.Theyareoftennutritionallyvoidofnutrientsandareloadedwithemptycalories.Foreaseofdiscussion,Iwillusethetermprocessedcarbs.If someonewere to askmewhich foods I believe contribute to our nation’s obesity epidemic the

most, Iwouldundoubtedlysay“foodsmadewithprocessedcarbs.” It’smore thanacoincidence thatprocessedcarbsarewhere thebigmoneyis in thefoodmanufacturing industry.Boxedandpackagedfoods, for the most part, are completely processed carbs. That is why you should consider almosteverythingfoundinaboxorpackageapoorsourceofnutrientsandloadedwithcarbsthatwillgreatlycontributetogainingfat.Foodmanufacturersoften foolpeople into thinking that anunhealthy food ishealthybecause they

addacertainnutrienttomakeitappearnutritious.Theterm“fortified”isfrequentlyusedtoindicateacertainnutrienthasbeenaddedtotheproduct.Weshouldnotviewfoodsasmerevitaminsormineralsinanisolatedway.Thisisnotwhatnutritionisabout.Foodinitsnaturalstateisverycomplexandcan’tbe reproduced in a lab or food manufacturing facility. The enormous array of other nutrients andphytochemicals,whichwedon’tevencompletelyunderstand, resides innatural food.Thesynergisticinterplayofthousandsofmoleculesthroughcomplexbiochemicalprocessesiswhatprovidestherealbenefitsofeatingadietfilledwithfresh,naturalfruitsandvegetables.Don’tfallforthegimmickyproductsthataddanutrientsuchasomega-3toapackagedfoodinan

attempt to make it appear healthy. It’s wiser to choose foods that are naturally healthy and areconsiderednutrientdensesuchasthosefoundonmyMGL.

Processedcarbstoavoid

MostbreadsWhiterice

CakesPiesMuffinsBoxedcerealsCookiesCandy,milkchocolateCrackers&chips,pretzelsAllDessertsPancakes&wafflesBreadedFoodsPastas,NoodlesJellyBagelsPizzaEnergyBars,GranolaBarsKetchupSweetenedyogurtsSodaCanneditemswithsugarlistedinthetop3ingredientsHoney,agaveCornsyrupBrownsugarMolassesFructose(exceptnaturallyoccurringinfreshfruits)MaltoseDextroseFruit Juice concentrates (Natural fruit juice is occasionally acceptable in small quantities forcooking)

Let’slookattheoneexceptionofasimplecarbthatshouldbeincludedinyourdiet:freshfruits.Thisisatopicthatcausesalotofconfusion.Fruits are in the category of simple carbs because they are quickly digested; this is so their

component sugars (fructose) are readily available for energy needs of the body. Fruits—unlike othersimple sugars—arenutrient-dense foods that supportgoodhealth.Theyalsodiffer fromother simplecarbs in theirhighfibercontent.Thefibrousbulkof the fruitprovidesbulk to thestool fordigestivetracthealth.Additionally,manyfruitscontainphytonutrientsthatareknownfortheircancer-fightingproperties

thatcanonlybematchedbycertainvegetables.Watercontentisanotherdifferentiatingfactoroffruit.Anysugarsfoundinfruitarehighlydiluted,whichminimizesthespikethatusuallyoccurswithothersimplesugarsfoundinprocessedcarbs.Besidesthat,I’veneverseenanyonegetfatfromeatingfreshfruits.

Complexcarbs:SlowdigestingThesearegoodcarbs.Complexcarbscanbefurtherdividedintofibrouscarbsandstarchycarbs.Fibrous carbs are, as the name suggests, high in fiber content. This is because plants are mostly

indigestible and pass through the digestive tract without the body extracting much in the way ofcalories.Duetothetransittimeofthesefoodspassingalongtheintestinaltract,plantfoodsareknown

for reducing the chance of developing gastrointestinal diseases such as colon cancer. The fiberconsumption of the average American is low, and many researchers believe low fiber intake is asignificantreasonforthehighcancerrateamongAmericans.Ifyouhadtochooseonecategoryoffoodtoaccompanyleanproteinforgoodhealth,I’drecommend

eatingadiethighinplantfoodsconsistingofgreen,leafysaladandcruciferousvegetables.Numerousstudies have analyzed the diets of groups of individuals in the regions of theworldwith the longestaveragelifespans.They’vefoundthattheconsumptionofhighquantitiesofvegetableswasacommonfactorfoundinallgroups.Theseregionsaroundtheworldarereferredtoasthe“BlueZones.”HerearethefivezonesthatareincludedonDanBuettner’slistinhisbook,TheBlueZones:

Okinawa,JapanSardinia,ItalyLomaLinda,CaliforniaNicoya,CostaRicaIkaria,Greece

IfIcouldinstructyoutodoonethinginyourdiet,itwouldbetoeliminateprocessedorrefinedcarbsandreplacethemwithcomplexfibrouscarbsfromplantfoods.Notonlyhavefibrouscarbsbeenfoundtodecreaseseveralmajorformsofcancerandreducediabetesthroughincreasinginsulinsensitivity,buttheygreatlyhelpyouwithfatloss.The low calorie content—yet bulky nature—of the plants help offer a feeling of satiety andmay

causeadecreaseinappetite-stimulatinghormones.Forthemostpart, it’snearlyimpossibletoeat toomanycaloriesfromplantfoods—whichmakethisgroupoffoodanindispensablepartofyourdiet.

Listofcomplexfibrouscarbs

AsparagusBrusselssproutsBroccoliBellpeppersBokChoyCucumberCauliflowerCarrotsCeleryCabbage(red+green)GreenbeansKohlrabiLettuce(alltypes)MushroomsRutabagaTurnipsTomatoesKaleOnionsSpinach

PeasZucchini

Starchycomplexcarbsaretheothersub-categoryofcomplexcarbs.Starchesarelong,complexchainscalledpolysaccharidesmadeupofsimplecarbs.Theyarecompletelydigestibleandthereforeabsorbedbythebody,whereasthefibrouscarbsarenotabsorbed.Theassimilationandabsorptionprocesswithstarchycarbsoccursatamuchslowerratethanwithsimplecarbs,thereforeprovidingyouwithamoresustainedsourceofenergyandafeelingofsatietyforalongerperiodoftime.Althoughmanyofthestarchycarbsareloadedwithnutrients,theyaremuchdenserincaloriesthan

fibrouscarbs;theyshouldthereforebelimitedforanyonefollowingafat-lossprogram.ThefoodsthatI’vefound tobe thebeststarchycarbs to incorporate intoadietareyamsandsweetpotatoes,beans,lentils and steel-cut oatmeal. The remaining foods don’t provide enough nutrients for the amount ofcaloriestheycontain.

Commoncomplexstarchycarbs

YamSweetpotatoSquashOatmealQuinoaBrownriceLentilsBeansCornWholegrainbreadsWholegrainpastasWholegraincereals

AwordabouttheGlycemicIndexIcan’ttellyouthenumberoftimesI’vebeenaskedaboutafood’srankingontheglycemicindex.Theglycemicindexwascreatedforthosewithbloodsugarissues,suchasdiabetics,andshouldnotbeusedtomakedecisionsonwhetherafoodshouldbeincludedinadiet.For example, carrots rank relatively high on the index, yet are low in calories. Carrots are very

nutritiousandprovidealotoffiber;theyshouldnotbeexcludedfromthedietbecauseoftheirglycemicranking.Usecommonsense.Weshouldbeconcentratingontheimportantquestionsaboutwhatweconsume,

suchaswhetherthefoodwe’reabouttoeatnaturallyoccursinplants,orifitisaprocessed,packaged,calorie-densefoodthatisvoidofnutrients.

FatsFatswereonceperceivedasnegativelyascarbsaretoday.Formorethantwodecadesweweretoldbyhealthofficialsandthemediathatheartdiseasewascausedbyhigh-fatdiets.Similar theorieshaveattempted tomakeeggs look like a food to avoid.For almost40years eggs

wereconsideredanunhealthyfoodbasedonthefollowingassumptions:

EggscontainsaturatedfatsDietarysaturatedfat fromfoodbecomescholesterol (lipids) in thebodyand leads tohighbloodcholesterolIncreasedlevelsofcholesterolleadtohigherratesofheartattacksandstrokesConsumingfatmakesyoufat

Scientist Ancel Keys was a significant contributor to this false theory. He believed there was arelationship between fat consumption and high blood cholesterol. From this, he developedwhatwasknown as “The Seven Country Study,” which demonstrated the correlation between dietary fatconsumptionandheartdisease.Histheorywaslaterknownasthelipidhypothesis(whichwediscussedinPrinciple5)andbecamewidelyacceptedinthemedicalestablishmentaround1965.Healthofficialsin thegovernment jumpedon thisbandwagon,developingpoliciesandguidelines that steeredpeopleawayfromfatsandtheconsumptionofmeats.Afterthat,thegovernmentinstructedpeopletominimizetheirconsumptionofeggs.As a result of the reduction in calories from protein sources like fatty meats, consumers were

encouragedtoeatmoregrainsandcereals to increasetheircarbintake.In the‘80s, thefoodpyramidwasrevisedandpeoplewere instructed toconsumeup to12servingsofgrainsaday.Theonly largestudyusinga low-fatdiet toshowa reduction inheartdisease involved theuseofstatins (drugs likeLipitor),soadvocatingthelipidhypothesisbecameattractivetodrugcompaniesproducingstatins.Asof today, these drugs have been the biggest blockbuster selling drugs ever in the history of thepharmaceuticalindustry;theygarnerprofitsinthetensofbillions.EventhoughAmericansreducedtheirfatintake,therateofobesityanddiabeteshasexploded,and

manyhealthprofessionalsattributethistotheincreaseinconsumptionofcarbohydrates.TheproblemwithKeys’s researchwas that he only used data from the countries that supported his theorywhilefailingtoincludethetwocountriesthatdidn’t.Thestudywasafraud,yet thegovernmentandmediaquicklyranwiththestudy’sresultsandcreatedthefollowingguidelines(introducedtothepublicbytheUnitedStatesDepartmentofAgriculturearound1977):

1)Reduceconsumptionoffatandcholesterol2)Increaseconsumptionofcomplexcarbslikegrains,fruitsandvegetables3)Reduceconsumptionofrefinedandprocessedsugars

And sowas born a low-fat, high-carb diet for all ofAmericans to follow.Notice, reading the chartbelow,thatthiswasaboutthetimetheriseofobesityandincreaseofType2diabetesinAmericabegan.

MuchofthedatarefutingtheKeysresearchhasbeenoutthereforalongtime,butittookalotofeffort

tobreakdownresistance.Toomanypartiesbenefited—particularlyfinancially—fromtheconsensusofKeys’sstudy.DoctorsandscientiststhatbackedKeys’sresearchwerehesitanttochangetheirmindsinspiteofthenewfindings.Aftermoreimprovementsintechnologydeveloped,therewerefinallyenoughexpertsthatstoodupandsaid“no,theconsensusiswrong.”Today,there’sanewunderstandingoftheroleoffatsandcholesterolinthediet.Generallyspeaking,

certain types of fats (“good fats”) are now better known as playing a healthy role. Also, theunderstandingofhow thebody transformsdietary fat to cholesterol hasbeen radically changed.Thepreviousmodels,whichputtheblameonsaturatedfatscontributingtohigherlevelsofdangerouslow-densitylipoproteins(LDL),havebeenthrownout.

Thetruthabouteggsandcholesterol

Mostcholesterolinourbloodisproducedbyourliver.Diethasaverysmalleffectontheoveralllevelofcholesterolwithanexceptionofroughly5%ofthepopulation.Cholesterol is essential for many biological processes of the body including: cell membranes,hormoneproduction,andbileforthelivertodigestfats.Cholesterolismeasuredbytheamountoflipoproteinsintheblood.Lipoproteinsarethecarriersofcholesterol.LDL,sometimesinaccuratelylabeledas“badcholesterol,”carrycholesterolthroughthebloodtocellstoperformitsjobs.Animalfats,likethosecontainedineggs,arecomposedofcholesterolandtriglycerides.Thesearethemainlipidsweconsume.Triglyceridesarecompoundsconsistingofthreemoleculesoffattyacidsesterifiedtoglycerolandstoredinadipose(fat)cells.HighlevelsofLDLortriglyceridescanbeanindicatorthatthebodyisproducingorhastoomuchcholesterol.High levels of cholesterol in the bloodmay contribute to the formation of plaques in the bloodvesselsandcauseheartdisease.High-densitylipoproteins(HDL)carrycholesterolawayfrombloodvesselsbacktotheliverforprocessing.Thatiswhyitiscalledgoodcholesterol(eventhoughit’sincorrecttolabelassuch).Eventhougheggyolksarehighinfat,only27%ofthefatissaturated;therestispolyunsaturatedfat,whichcontainsHDLandhasbeenshowntoimprovetheratiobetweenHDLandLDL.Severallargestudieshaverecentlyshownnocorrelationbetweenconsuminghalfadozeneggsperweekandheartdisease.

Classificationoffats:Saturated&UnsaturatedSaturatedfatsaremainlyderivedfromanimalfatssuchasbeef,pork,poultry,andmilk.Examplesofothersaturatedfatsarecoconutoilandpalmoil.Theseareexamplesoffatswe’vebeentaughttoreduceinthediet,butforthewrongreason(aspreviouslydiscussed).Reducingconsumptionofsaturatedfatsinyourdietdoesn’ttranslateintolowerbloodcholesterollevels.Thereasonforreducingsaturatedfatsis because they don’t provide the essential fatty acids the body requires for important biologicalprocesses.Unsaturated fats are derived from plants and vegetables. These fats are further categorized into

mono-andpolyunsaturatedfats,dependingontheirmolecularstructureandchemicalproperties.Someexamplesofbothmono-andpolyunsaturatedfatsare:oliveoil,walnuts,avocado,andfishoil.Thesefats areconsideredhealthy fatsbecause theypossesscertainhealthyproperties thatprotect theheart.Becauseof theseproperties, theyareclassifiedasessential fattyacids,or,EFAs.Ourbodies simplycannotproduceEFAs.Justliketherequirementofessentialaminoacidsfromthedietwediscussedin

proteins,EFAsmustalsocomefromourdiet.Notonlymusttheybesuppliedbyourdiet,buttheyalsoneedtobeinthecorrectratios.

EssentialFattyAcids:Omega-3&Omega-6These two EFAs are also referred to as alpha-linolenic acid (LNA) and linoleic acid (LA),respectively.Thesearefatsweneedtoconcernourselveswithwhencreatingahealthy,sustainable,fat-burning diet. Saturated fats are difficult to completely avoid, but should be reduced to a minimumbecause theyarenutritionallyvoidother thanprovidingprotein.Theunsaturated fats thatcontain theproperratiosofEFAsshouldbethefocuswhenexaminingfatsinthediet.I’llneverforgetastatisticthatstuckwithmefromwhenIwasinelementaryschoolwhilewatchinga

filminclasscalledNanookoftheNorth.Ilearned(andlaterlookedatsomeresearchtosupportit)thatEskimos consumed a high-fat diet almost exclusively ofwhale blubber and fish. So essentially, theyconsumed fatsprimarily comprisedofomega-3 fatty acids.Theastonishing fact is that theEskimos’ratesofheartdiseaseandstrokesareextremelylowcomparedtotheratesamongstaverageAmericans—whichsupports the findings thatnotall fatsarebad.Notonlydosomefatsnot contribute toheartdisease,buttheyhavepowerfulcardio-protectivepropertiesthatpreventheartdisease.A noteworthy distinction to make with these two EFAs is that the ratio in the diet has gotten

completelyoutofwhackover thepastcoupledecades.Ahealthy ratioof theEFAs isbelieved tobearound2:1(omega-6:omega-3),whichiscloseinlineofthatwhichweevolved.Today,intheWesternworld,theratioismorelike20:1.Theprimaryreasonforthisdisproportionateratioisduetothehighconsumption of grains and grain-fed animal meats we consume. This is why I’m an advocate forconsuming grass-fed beef whenever possible; the omega-6 fats end up in the tissues of the animalbecausetheyarefedgraininsteadofgrassandplants.Grasscontainsmuchhigherquantitiesofomega-3fats.

Somebenefitsofomega-3s:

ImprovedbloodcholesterolHelpspreventdiabetesRegulatesimportantphysiologicalfunctionslikebloodpressure,bloodclottingReducesdepressionIncreasesbonestrengthProtectsagainstdementiaandAlzheimer’sSlowstheagingprocess

AlistofunsaturatedEPAs:

OliveoilAlmonds&almondbutterMacadamianutsAvocadoPecansWalnutsFlaxseedFishoilPinenuts

Hempseeds

FishoilsEatingfattyfishisthebestwaytogetyoursupplyoftwospecificomega-3fats:Eicosapentaenoicacid(EPA)anddocosahexaenoicacid(DHA).Thesefatsarefoundinsalmon,sardines,herring,tuna,trout,andmackerel.Therearecertainnutsthatarealsogoodsourcesofomega-3fatssuchasflaxseedandwalnuts.

Hydrogenatedfats&Trans-fattyacidsThese are the fats to avoid at all costs. By avoiding processed, packaged foods, your chances ofeliminating these fats from the diet will be greatly increased. Hydrogenated (and partiallyhydrogenated) fatsarecommonlyfound inbakedproducts to increaseshelf lifeandpreventspoiling.Theproblemis,thepreservationoftheproducthasthereverseeffectonourhealth.Hereisalistoffoodstoavoidwhichcontaintrans-fattyacids:

Chips*Crackers*Cakes,pies,pastries&doughnutsRefinedvegetableoilsMargarineShorteningFriedfoods(allfastfooditems,Frenchfries,meats)

*Notallofthesefoodsareproducedwithtrans-fattyacidsinthemanymore.Mostfoodmanufacturershavetakenstepstoeliminateorgreatlyreducetheamountofthesefatsintheirproducts.

Theeffectsfromeatingproductscontainingthesefatsareseriousandshouldn’tbetakenlightly.Wecangetbysome“no-no’s”inourdietswithoutsufferingtoomanybadconsequences,butconsumingtrans-fattyacidsandhydrogenatedfatsisnotoneofthem.

***

We’vetalkedalotaboutfats.Here’sasummaryoftheimportantguidelinestofollowwhileyoucreateyourmealsandfollowthemacronutrientratioswithprotein,carbs,andfats:

1)LooktounsaturatedfatsthatcontaintheEFAswhencalculatingyourfatintake2)Consumeapproximately20-30%ofyourtotalcaloriesinunsaturatedfats3)Minimizetheamountofanimalfatbychoosingleancutsofmeats4)Avoidfriedfoodsliketheplague5)Stickwithlow-fatdairyproductslikemilk,cheese,andyogurt6)ConsumefattysourcesoffishwithhighlevelsofDHAandEPAoils7)Purchasegrass-fedbeefwheneverpossible8)Keepinmindthatalthoughnutsarehealthyfats,they’rehighincalories9)Useoliveoilandcoconutoilspraysforcookingtoreducecalorieconsumption

DETERMININGYOURMACRONUTRIENTRATIOS

Ifyoudon’trememberthelessoninPrinciple6,nowisagoodtimetogobackandreviewthematerialandlookatthemacronutrientgraphic.Inordertocalculateyourmacronutrientratios,you’llneedthefollowingconversions:

1gramofprotein=4calories1gramofcarbs=4calories1gramoffat=9calories

There is no such thing as an optimalmacronutrient ratio to follow that can be applied to everyone.These ratios varywithin awide range depending on a person’s level of body fat, activity level, andsensitivity to glucose. The recommendations I make should be adjusted according to your personalprofileandgoalsforlosingbodyfat.Herearesomeguidelinestohelpyouchoosemacronutrientratiostofollowwhencreatingyourmeal

plan:

Maximumfatloss:45-50%protein,25-30%carbs,25%fats

Thisisidealforthosewithbodyfatlevelsover35%whoareinactiveandsensitivetocarbs.Fatstorestypicallyarelocatedonthebellyinmales,andthebelly,hips,andthighsinfemales.Reducingcarbstolessthan25%istoouncomfortable,soIdon’trecommendit.Verylowcarbdietsarenotsustainable,andIdon’tadvocatethem.

Moderatefatloss:40%protein,30%carbs,30%fats

Thisisidealforindividualswhoareinactive,butnotobese.Ifindthisratiotobeveryeffectiveforthewidestrangeofindividualsforlosingbodyfat.ThisisalsotheratioIfollowwhenreducingbodyfattoextremelylowlevels.It’seasytofollowanddoesn’tfeeloverlydepriving.

Maintenanceofbodyfatlevels:30%protein,50%carbs,20%fats

Thisisidealforthosewhohavelostbodyfatandwanttomaintaincurrentlevels.Ifyouthinkyouaresensitivetocarbsandtendtoincreasefatquickly,reduceyourcarbsby5-10%.Thatwillalsorequireyoutoincreaseyourproteinandfatslightlytomaintaintotalcalories.

DETERMININGTHEPROPERRATEOFFATLOSS

Thebestway to losebody fat andkeep itoff forgood is todo it at a rate thatdoesn’t causeyou tosacrificeleanmuscletissueortriggeraphysiologicalstateofstarvation.Mostpeoplethatfailaremuchtooaggressiveinthebeginningandwantimmediate,quickresults.Whatgoodisitifyourweightlossendsupbeingtemporary?

Arealisticamountoffattoloseis1%ofyourbodyweightperweek.

Oftentimesyou’llhearpeoplequotingtwopoundsperweekasthetargetweighttolose,butthiscanbeadrasticallydifferentpercentageonapersonthat’s325poundsversussomeonethat’s125pounds.Alargerpersonisgoingtolosesignificantlymoreweightthanasmallerperson,sousingpercentagesisabetterapproach.Fora300-poundperson,1%translatestoalossof3poundsperweek.Inreality,youwillexperience

alargerthan1%dropinweightinthebeginning,evenwithoutusingdrasticmeasures.Thisisaresultof eliminating somanyexcessprocessedcarbs that tend tohold largevolumesofwater in thebody.Don’tgetthefalseimpressioninthefirstcoupleofweeksthatallyourweightlossisfat,becauseit’snot.Fat lossisnot linear.It’snotanexactsciencethatfollowspreciselawslikemathematics,but there

aredefiniterulesthatapplytoeveryone.Youmayexperienceweekswherethescaledoesnotchangeand other times when you drop a couple weeks’ worth of weight. Don’t get too hung up with thenumbers in the beginning; your body is making some adjustments and will provide you with moreaccurate feedback within a couple weeks. Your main objective is to follow your eating plan andcontinueyourworkoutschedule.Don’tlookatyourfatlossasaprojectthathasabeginningoranend.Instead,learntheprinciplesand

practicesoftheleanest,mostsuccessfulpeopleintheworldandmakethisalifestylethatyoulivebyonadailybasis.Thatway,ifyouhaveabaddayorweekwhereyouskipworkoutsoreatpoorly,you’relesslikelytobeatyourselfupandquit.Youwon’t“quit”anythingthatyou’llbedoingfortherestofyourlife.Ifyoufalloffthetrack,yousimplygetbacktolivingyournewlifestylehabits.Bylookingatthesenutritionalchangesasyournewlifestyle,yourmindinterpretsthebehaviormoreeffectivelythanitwouldifyouviewedthemasatemporarydiet.

Conclusion

I hope this bookhashelpedyou learn important principles toguideyou inyourquest for creating ahealthy,lean,andmuscularbody.Thisisalifestyle.Theword“lifestyle”impliessomethingpermanent.Youdon’thavetothinkabout

whatthenextstepinaplanis;theactsofexerciseandnutritioneachdayshouldbeeffortless.There’snodeadline;nosenseofhurryorstresstogetsomewhere.Ifyoufalterinyourhealthyhabitsforadayhereorthere,simplypickyourselfbackupandfollowtheprogramyou’veestablishedforyourlifestyle.Whenyou’veachievedyourinitialgoalsandlostthefatyou’vesetouttolose,youcanadjustyour

calories andmacronutrients to a maintenance level and enjoy the best years of your life with greathealth.Here’smyguaranteetoyou:ifyoufollowthe9HoffmanFitprinciplesdiligentlyandarewillingto

putforththeworkanddedicationtowardsyourgoal,you’llwitnessincrediblechangestoyourbodythatyou’veneverseenbefore.Thatmeansstickingwiththeseprinciplesforatleastthreemonths.Procrastinationis thekillerofsuccess. It robsyouofsomanyvaluable things in life.Therearean

endlessnumberofexcuses todelayachievingyourgoal,but Iwantyou to rememberaphrase that Ioftenthinkofwhenmakinganexcuse:

“Ifit’simportantenough,you’llfindawaytoachievethegoal.”

If you’re ready to dramatically improve your health and fitness and want to receive more in-depthinformation, please visit http://www.hoffmanfit.com and subscribe to my FREE blog updates andnewsletter.Severaltimespermonthyou’llreceivefatlosstips,workoutstrategies,andquickandtastyrecipesideastohelpyoureachyourgoals.Forthosethatwanttogetinthebestshapeofyourlife,emailmefordetailsaboutmy12-WeekBody

TransformationCoachingProgram. The success of this program has been phenomenal and itwilltruly change your life in away nothing else can do.Emailme at: phil@hoffmanfit.comand requestmoredetailsabouttheprogram.

Toyourhealth!

PhilipJ.HoffmanCertifiedSportsNutritionistCertifiedFitnessTrainerExpertFatLossCoach

P.S.I’dlovetoseeyourtestimonials!Pleasesendthemto:phil@hoffmanfit.com

IfyouuseFacebook,pleaselikeourpageat:http://www.facebook.com/hoffmanfit

AppendixAMasterGroceryList

AppendixBSample7-DayFatLossNutritionPlan

AppendixCRecipes

BreakfastMenu

ProteinBerryShake

Ingredients:¾cupfrozenstrawberries¾cupfrozenblueberriesWheyisolateproteinpowderGroundflaxseed,1tbsp.CupAlmondorcoconutmilk(low-cal,sugar-free)

MacronutrientsperservingCalories:280Protein:30gCarbs:32Fat:2g

Directions:Placeallingredientsinblender.Blendonhighspeeduntilsmooth.

3:1EggWhiteOmelet

Ingredients:3whites+1wholeegg¼cupslicedmushrooms(optional)¼cupgratedcheese(anyvariety)¼cupsalsa*Anyvegetableitemcanbeadded

MacronutrientsperservingCalories:210Protein:24gCarbs:10gFat:8g

Directions:

Haveingredientschoppedandreadytoadd,alongwitheggsbeatenHeatskilletovermediumheatandspraywitholiveorcoconutoilPoureggs intoskilletand letcookuntil edgesaroundpanstart toharden.Usespatula to spreaduncookedportionofeggoutwardtocornerssoeverythingbecomescooked.Whenonlysmalluncookedeggremains,addfillingsofyourchoicetocenterofomelet.Fold one half of the omelet over the other and apply light pressure on top with your spatula.Removeomeletandserve.

Tip:Thisisagreatbreakfastforthosethatenjoysomethingmoresubstantialinthemorning.It'slowincarbsandhighinprotein.Feelfreetoaddorremoveanyoftheaboveitems.Anyothervegetablecanbeaddedtothisdishaswell.Youcanalsomakea“3:1easyscramble”.Sameingredientsareusedsothecaloriesandmacronutrientsdon’tchange.It’salsoaneasierandquickermethodofpreparation.

SweetPotatoProteinPancakes

Ingredients:1mediumyamorsweetpotatoScoopofvanillawheyisolateproteinpowder1tsp.bakingpowder1tsp.groundcinnamon¾cupeggwhiteCoconutoilspray(Makes3-4pancakes)

MacronutrientsperservingCalories:120Protein:16gCarbs:9gFat:2g

Directions:

Microwavetheyamorsweetpotatoforapproximately7-8minutes.Removeandletcoolforabout10minutes.Slice theyam longwayandopensoyoucan scoopout themeatwitha spoonontoaplateandmashsoitwillbeeasiertomixinabowl.Inamedium-sizemixingbowl,placethemashedyamandmeasureout¾cupeggwhites,scoopofproteinpowder, tsp.bakingpowderand tsp.cinnamonand thoroughlywhiskwithaneggbeateruntilbatteriswellmixedandappearslikenormalpancakebatter.Theyamshouldbewell-brokenupatthispoint.Heatalargeskilletonmediumheatandspraythepanwithcoconutoil.Usingalargeladle,scoopenoughbatter to cover about 2/3of the skillet.Youdon’twant thebatter tobe too thickor the

pancaketakestoolongtocook.Checkafterseveralminutestoseethattheedgescanbeeasilyliftedandthepancakeisdarkbrowninappearance.Then,quicklyliftthepancakewithonehandusingaspatulaandspraythepanrightbeforeflippingsothepancakewon’tstick.Thisisthetrickypart.Afterthepancakeisflipped,wait30secorsoandlightlytapdowntoflattenthepancakewithyourspatula tohelpcook the insidebetter.Removewhendarkbrowncolor.There shouldbeenoughbattertomakebetween3-4pancakes.Therearemorethansixwaystoservethesepancakeswithvarioustoppings.

Steel-CutOatswithBerries

Ingredients:⅓cupsteel-cutoatmeal(quickcook)Scoopvanillawheyproteinpowder½cupslicedberries(anytype)1tsp.groundflaxseedStevianaturalsweetener

MacronutrientsperservingCalories:360Protein:37gCarbs:41gFat:5g

Directions:Cookinmicrowaveorstovetop.

Lunch&DinnerMenu

ItalianSpaghettiSquashwithChickenBreastinMarinaraSauce

Ingredients:Spaghettisquash(medium,3lbs)PeeledcannedItaliantomatoes(Centobrand)1lbofchickenbreastfiletsortenders¼cupRomanogratedcheese(orparmesan)OliveoilTwogarlicclovesBlackolives(optional)Tabascosauce(optional)(Serves4)

MacronutrientsperservingCalories:320Protein:32gCarbs:17gFat:11g

Directions:

Howtocookspaghettisquash

Firstcutitinhalf.Useabigknife,stabthroughthemiddleandwedgeitdowntowardtheoutside.Thentakeouttheknifeandrepeatontheothersideworkingoutwards.(It’seasierthantryingtocutthroughthewholethingatonce).Scoopouttheseedsandpulpinthecavity,andbakeitina375degreeoven–faceup–foraboutanhour–oruntilitlookslikeit’sstartingtodryoutandyoucaneasilyinsertaforkintotheflesh.Lastly,whenit’scooleddown,takeaforkandscrapeoutthestrands.Themoreyouseparatethem,themorevolumeyou’llget!Storeinfridgeforuptofourdaystoeatadditionalmeals.

Howtomakemarinarasauce

Takeasaucepanandplacetwomincedgarliccloveswithtwotbsp.ofoliveoilandlightlysauté.Open the canofpeeled tomatoes andbreakapart tomatoeswithhands, removinganyhard corepiecesfromtheendsoftomatoes.Centoisthebestbrandpeeledtomatoes.AddTabascoandsalttoyourlikingandletcookonlowheatfor15min.Addadozenblackolivesslicedinhalfifdesire.

Directionsforserving:

Using tongs, place the strands of spaghetti squash into a pasta bowl just as you would pasta.GenerouslyspreadthemarinarasauceoverthestrandsofsquashandsprinklewithgratedRomanoorparmesancheesewhilethesauceisstillhot.Thechickenbreastcaneitherbeleftasalargerpieceonthesideofthebowl,oryoucansliceandspreadontopofthesquash.

BonelessChuckRoastinSlowCooker

Ingredients:1.5lbs.bonelesschuckroast1lb.rawcarrots1largeonion2oz.Worcestershiresauce(Serves4)Preptime:12min

MacronutrientsperservingCalories:383Protein:46gCarbs:11gFat:14g

Directions:

Placemeatintheslowcooker.Peelonionandcutintowedgesandplacealongsidesoftheroast.Cutendsofcarrotsoffandwashbeforeplacingintoslowcooker.Add2oz.ofWorcestershiresaucealongwithenoughwatertocovertheroast.Letitcookonhighsettingforatleastsixhours.There’salmostnocleanup.Storetheremainingportionsforlunchesordinnersduringtheweek.

Tip:Usingaslowcookerisoneofthebiggesttime-saversyoucanuse.Youcanturntheslowcookeronbeforegoing tobedand itwill be cookedbymorning,oryoucan safely let cookduring thedaywhileatwork.

Pecan-CrustedSalmonwithMashedCauliflower&Asparagus

Ingredients:6oz.Atlanticsalmon1cupmashedcauliflower(alreadyprepared)8spearsofasparagus1tbsp.crushedpecansPreptime:10min

MacronutrientsperservingCalories:403Protein:40gCarbs:19gFat:22g

Directions:

Placecrushedpecansontopofsalmonfilletandbroilinovenabout4minuteseachside.SteamasparagusinZipNSteambaginmicrowave.Squeezejuiceoffreshlemononsalmonfilletandserve.

BonelessPorkLoin&KaleSalad

Ingredients:6oz.bonelessporkloin(trimanyfat)1cupchoppedkale(seesaladrecipesfordetails)1cookedyellowbeet2tbsp.gratedRomanocheese2tbsp.breadcrumbs1tbsp.oliveoil

MacronutrientsperservingCalories:438Protein:38gCarbs:17gFat:24g

Directions:Searbothsidesofporkloininacoveredskilletuntilgoldenbrown.Removeandserve.

Grass-FedBeefStir-FrywithBroccoli

Ingredients:2teaspoonsneutral-tastingoil,suchascanolaorsunflower3garliccloves,mincedpinchcrushedredpepperflakes½poundbonelesssirloinortenderloin,cutintothinstrips1½cupschoppedbroccoli2tbsp.low-sodiumtamarisoysauce(Serves2)

MacronutrientsperservingCalories:323

Protein:54gCarbs:4gFat:15g

Directions:Heatoil in amediumsautépanovermedium-high.Sautégarlicuntil justgolden, stirring frequently,about1minute.Increaseheattohighandaddbeefandbroccoli.Cookuntilbeefissearedandbroccoliiscrisp-tender, turningstripsonce,2 to3minutes.Stir in tamariandserveimmediately.Youcanaddbrownricetothisdishbutkeepportionssmall.

SpicyBroccoliwithChickenBreast&FriedEggs

Ingredients:1headbroccoli,cutintoflorets1tbsp.oliveoil,oroliveoilspray2clovesgarlic,thinlysliced¼tsp.red-pepperflakes¼lb.chickenbreastsaltandpeppertotaste2eggs

MacronutrientsperservingCalories:320Protein:30gCarbs:6gFat:16g

Directions:

SteamthebroccoliinaZipNSteambagHeattheoliveoilinacast-ironskilletovermediumheat.Addthegarlicandred-pepperflakesandcook,stirring,for1minute.Addthechickenbreastandbroccoliandsautéuntilthechickenbeginstobrown.Seasonwithsaltandpepperandkeepwarm.Inaseparateskillet,frytheeggssunny-sideupinoliveoilspray.

5-MinuteChickenSaladSandwich

Ingredients:1ribcelery,finelychopped1tbsp.pinenuts1heapingtsp.spicybrownmustard1heapingtsp.fat-freesourcream1heapingtsp.plainnon-fatyogurtpinchofgroundblackpepper

6oz.ofgrilledchickenbreastThinBunstylebread(lowcarb)(Serves2)

MacronutrientsperservingCalories:267Protein:28gCarbs:31gFat:5g

Directions:

Inalargebowl,mixtogetherthecelery,pinenuts,mustard,sourcream,yogurt,andpepper.Addthechickenandtosslightlysoyoudon’tbreakaparttoomuch.Dividethesalad,spreadingeachhalfonasliceofthinbunbread.

Chili-MangoChicken

Ingredients:1lb.boneless,skinlesschickenbreastcutinto½-inchpieces1tbsp.cornstarch1tbsp.low-sodiumsoysauce½tbsp.sesameoil½tbsp.peanutorcanolaoil1onionchopped1tbsp.gratedormincedfreshginger2cupssugarsnappeas1mango,peeled,pittedandchopped1tbsp.chiligarlicsauce(HuyFong)Blackpeppertotaste(Serves2)

MacronutrientsperservingCalories:361Protein:31gCarbs:20gFat:16g

Directions:

Minutes 0-12: marinate the chicken. Combine the chicken pieces, cornstarch, soy sauce, andsesameoilinamixingbowl,andletitsitfor10minutes.Minutes12-17:stir fry thevegetablesonawokor largeskillet,heat thepeanutorcanolaoilonhigh.Add theonionandgingerandcookuntil theonion is translucent,1 to2minutes.Add the

peasandstirfryfor1minute.Minutes17-19:Addthemango,chiligarlicsauce,andpepper.Stir-fryuntilthechickeniscookedthroughandthemangobecomessaucy,about1minutemore.Serveoverbrownrice.

Tip: If sugar snaps are toopriceyorhard to find,gowith snowpeas,greenbeans,or evenbroccoliflorets.

LowCarbChickenTacoWraps

Ingredients:6oz.chickenbreastLow-carbtortillas½avocadothinlysliced½mediumtomatodiced2tbsp.shreddedcheddarcheese2tbsp.low-fatsourcream2tbsp.salsaOliveoilspray(2tacos=1serving)

MacronutrientsperservingCalories:494Protein:50gCarbs:28gFat:24g

Directions:

Cutupchickenbreastintosmallbite-sizepiecesinskilletandcookinoliveoilspray.Take½romainelettuceshellandplacechickenandsampleofeachremainingingredientontopofshell.Thencovertheingredientswithanothershelltomakeaclosedwrap-liketaco.

Tip: If you want to reduce your carb intake, find Romaine lettuce to use as wraps to replace thetraditionalflourtortillas.

BeefTenderloinSteakDinner

Ingredients:6oz.organicgrass-fedtenderloin1cupmixedgreensaladwithtomato(Seedailymixedgreensaladrecipe)1cupmashedcauliflower(seerecipe)

Macronutrientsperserving

Calories:60Protein:31.5gCarbs:20gFat:23.5g

Directions:Grillorbroilsteakasdesiredandservewithmashedcauliflower.

Tip: This is a delicious meal for anyone wanting red meat without consuming a large quantity ofcalories.

ChickenStirFry

Ingredients:8oz.chickenbreast1cupvegetablestirfrypackage1tbsp.coconutoil(organic,virgin)2tbsp.hoisinsauce2tbsp.soysauce(Serves2)

MacronutrientsperservingCalories:225Protein:34gCarbs:13gFat:8.5g

Directions:

Cookchickeninaskilletwithtbsp.coconutoil.Cook stir fry vegetableswith hoisin sauce in a separate, deep skillet orwok on high heat untiltenderyetcrisp.Addcookedchickenbreast,mixthoroughlyandserve.Addmorebroccoli,snowpeasorcarrotstoincreasethequantityofvegetablesdesired.

Trout(RainboworSteelhead)withAsparagus

Ingredients:6oz.steelheadtrout(rainbowtrout)8mediumspearsasparagus1tbsp.oliveoil1lemon,sliced

MacronutrientsperservingCalories:366

Protein:32gCarbs:5gFat:25g

Directions:

Placetroutinsmallpanwithslicedlemonandsqueezejuiceoverfish.Bakeat400degreesforabout12minutes.Grillasparagusinskilletwith1tbsp.oliveoiluntiltender.

Tip: Trout is as good or better tasting a fish as salmon at half the price and also provides a goodquantityofomegafattyacids.

PitaPocketTunaSalad

Ingredients:Canalbacoresolidwhitetuna(4oz.)1tbsp.raisins(orchoppedprunesordates)2tbsp.choppedcelery¼cupchoppedapple2tbsp.Veganaise(orotherlowcalproduct)1tsp.Dijonmustard½pitapocket(low-carb)

MacronutrientsperservingCalories:299Protein:27gCarbs:41gFat:4g

Directions:

Placeingredientsintoasmallmixingbowlandthoroughlymix.Fillbothhalvesofpocketwithsaladandserve.

TropicalChickenSalad

Ingredients:6oz.bonelesschickenbreast2cupschoppedromainelettuce½cupplainnon-fatGreekyogurt¼cupchoppedapple¼cuporangecutinsmallpieces

1tbsp.choppedpecans¼cupgrapescutinhalf2tbsp.celerychoppedAddseasoningasdesired

MacronutrientsperservingCalories:414Protein:57gCarbs:31gFat:10g

Directions:Placeall ingredients intosmallmixingbowland thoroughlymix.Addsaltandpepperasdesiredandserve.

Strawberry&PecanMixed-GreenSaladwithChickenBreast

Ingredients:2cupsmixedgreensalad(anyvariety)6cherrytomatoes4largestrawberries(1cup)sliced1tbsp.pecanscrushed1tbsp.oliveoil½squeezedlemon1packetStevianaturalsweetener6oz.grilledchickenbreast

MacronutrientsperservingCalories:495Protein:56gCarbs:28gFat:24g

Directions:

In a smallbowl,pour squeezed lemon,oliveoil andStevia andmix.Place saladand remainingingredientsinalargesaladbowlandpourdressingoversalad.Topsaladwithgrilledchickenbreast

BabyKaleSaladwithSalmon

Ingredients:6oz.salmon1cuppre-washedbabykale(anyvarietyofgreens)

1cupcherrytomatoes,sliced4smallbroccoliflorets2tbsp.oliveoil

MacronutrientsperservingCalories:560Protein:36gCarbs:20gFat:38g

Directions:

Broilsalmonfor7minuteseachside.Breakintosmallpiecesandletcool.Placesaladintolargesaladbowlandaddslicedtomatoes,broccoli.Nowplacethesalmonpiecesontopofthesalad.Squeezejuiceoflemonintosmallbowlandmixwitholiveoilandthenpouroversaladandserve.

ThaiChickenSalad

Ingredients:6oz.ofchickenbreast(cut1"cubes)1cupmixedgreensalad(anyvariety)1cupcherrytomatoes(halved)1cupcabbage,chopped(greenorred)½mediumcucumbersliced2tbsp.Thaipeanutdressing

MacronutrientsperservingCalories:438Protein:54gCarbs:21gFat:19g

Directions:Placeallingredientsintoalargesaladbowl,includingthechicken.TopwiththeThaipeanutdressingandthoroughlymixsothedressingcoverstheingredientsandserve.

Tip:Remember,thechickenbreastusedforthissaladhasalreadybeencookedduringoneofyourfoodprepsessions.

WholeOrganicChickeninSlowCooker

Ingredients:Organicchickengrillpack-includes2splitbreasts,4drumsticks

1largeonion,chopped3largetomatoes(cutintowedges)2garliccloves(Serves4-6)

MacronutrientsperservingCalories:196Protein:23gCarbs:7gFat:9g

Directions:Placeallingredientsintoslowcookerandaddspices,saltandpeppertoyourliking.Coverwithwaterandletcookonlowheatforapproximately8-10hours,dependingonthetypeofslowcooker.

Tip:Youcancookbeforegoingtobed,orcookduringthedaywhileatwork.Preptimeislessthan10minutes and you'll have an excellent source of protein that can be used formultiple types ofmeals.Cleanupisalsominimalsinceeverythingisinonepot.

OrganicHawaiianBurger

Ingredients:1/3lb.Organicgrass-fedgroundbeef½oz.Swisscheese1pineappleslice½pitapocketbreadSplashofteriyakisauce

MacronutrientsperservingCalories:497Protein:30.5gCarbs:27gFat:23g

Direction:

Grill 1/3 lb. of organic grass-fed beef patty, either on an outdoor grill or stove to make threeburgersPlacecheeseonburgersothatitmeltsAddpineappleandteriyakisauceandplaceinsideofpitapocketandserveFeel free to add any other topping like lettuce or mushrooms, or condiments like ketchup andmustard.

Home-MadeItalianMarinaraSauce

Ingredients:1canItalianpeeledtomatoes(Centobrand)2clovesgarliccrushed12blackorKalamatapittedolives(halved)1tbsp.oliveoilTabascosauce(optional)(Makesabout4servings)

MacronutrientsperservingCalories:55Protein:1gCarbs:4gFat:4g

Directions:

Inasaucepan,pouroliveoilandgarlicclovesandsautéforacoupleminutesonlowheat.Opencanofpeeledtomatoesandbreakapartintosmallpiecesintoamediumbowl.Thenpourthetomatoesinthesaucepanandletitcookonmediumheatfor5-10minutes.AddTabascosauceifyoupreferspicysauce.Storesauceinacontainerintherefrigeratortousethroughouttheweekformanyotherdishes.

3-VeggieChickenSalad

Ingredients:6oz.grilledchickenbreast1cupredcabbage,chopped1cupbroccoliflorets,chopped6cherrytomatoes2tbsp.dressing(anytypeoflow-cal)

MacronutrientsperservingCalories:288Protein:36gCarbs:19gFat:7g

Directions:Placeallingredientsintosaladbowl.Cutchickenbreastintostrips.Topwithdressingandmix.

Tip:Allingredientsforsaladslikethishavebeenpreparedduringoneofyourfoodprepsessions.

SearedAhiTunawithCabbageSlaw

Ingredients:6oz.ahitunasteak½cupredorgreencabbage½cupshreddedcarrots1tbsp.sesameoil2tbsp.tamariorsoysauce1tbsp.ginger,freshlyground1clovegarlic,minced1tsp.limejuice

MacronutrientsperservingCalories:355Protein:42gCarbs:7gFat:15.5g

Directions:

Mixmarinadeingredientstogetherandcoattunasteak,coverandletsitinrefrigeratorforatleastanhour.Heatnon-stickskilletovermediumtohighheat.Removetunasteakfrommarinadeandsearfortwominuteseachside.Ifyouprefermorewell-done,searfor2.5minuteseachside.Removefromskilletandservewithcabbageslaw.

SpicyBuffaloChickenTenders

Ingredients:6oz.chickentenders2tbsp.ranchdressing(lite)4tbsp.spicywingsauceOliveoilspray

MacronutrientsperservingCalories:260Protein:50gCarbs:7gFat:5g

Directions:Grillchickentendersinskilletonstove-top.Removeandpreparespicysaucemixfordipping.

Tip:Mixsauceaccordingtohowspicyyoupreferyourdip.Thisisaveryhigh-protein,low-carbdishtoaccompanyasalad.

Batch-CookingofProteinSourcesforStorage

Preparingproteinsourcesinadvanceandhavingforquickservingisessentialforbusypeoplethatdon’thavetimetopreparesinglemeals.Youcanusethevariousproteinsourcesthroughouttheweek.

Herearesomeexamplesofhowtoprepareproteinsources:

Preparationofchickenbreastusingaslow-cookerorcrock-pot

Directions:

Preparedesiredquantityofchickenyouwantaccordingtonumberoffamilymembers.Ifyouplanonfreezingmostofit,thenmakesuretocookatleast4lbs.ofchickenbreasts.Youcanalsocookanentirechicken,butit’smucheasierandcleanertocookbreastmeatwithoutbonesorskin.Italsomakesforminimalclean-up.Addspicesandcondimentsdesired likesalt,pepper, lemonpepper,garlicoronion.Topchickenbreastwithwateruntilmeatiscovered.Dependingonthestyleandmodelofslowcookeryouhave,cookforabout4-8hours.Samplethemeatatvarioustimessoyouknowhowfastyourslowcookercooksthechicken.Whencooked, removechickenandplace intoeitherTupperwarecontainersor freezerbagswithportionedamountofchickenforfreezing.Forexample,Iprefertoweighout12oz.servingsintobaggiesandfreeze.Eachbaggieprovidestwo6oz.servingsformeals.Cleanupof the slowcooker is less than5minutes. It’s by far the fastestmethod I’ve found formakingmychickenforeverydaysalads,oravarietyofothermealsthatchickenisused.

Preparationofgrilledchickentenders

Ifyou’dliketoaddanothermethodofpreparingchicken,youcangrillandstoreforfreezingthesamewayyoudidusingtheslowcooker.Theonlydifferenceisyouwillnowgrillthechickentenderseitherinaskilletonyourstove-toporyouroutdoorgrill.Becarefulnottoovercooksothatchickenbecomesdry.Storeportionsforfreezingaccordingtonumberoffamilymembers.

Preparationofbakedchickenbreastinoven

Bakingchickenbreastona largeovenpan isalsoquickandeasy.Preferablyuse largerchicken

breastsinsteadoftendersforbakingsotheydon’tbecometoodriedout.Bakeforabout30minutesandfliptocookanother15minutes,dependingonthethicknessofthebreasts.Letcookandwrapinapieceofwaxpaperandplaceeachindividualbreastintoastoragebagforquickremovalfromthefreezer.

Preparationoffishsuchassalmonandtrout

Fishcannotbecookedinadvanceandstoredorfrozen.Instead,whatyoucandoispurchaselargerquantitiesofsalmonandcutinto6oz.portionsandfreezeforquickremoval.Forexample,ifyouplanonmakingsalmonfordinner,removeaportionedpiecefromthefreezerinthemorningbeforeworksoit’sreadytocookintheevening.Weighyourproteinsourcesforaccuratelymeasuringcalorieandnutrientintake

VegetableSideDishes

MashedCauliflower(useinplaceofmashedpotatoes)

Ingredients:Largeheadofcauliflower(orpackageofflorets)½cupplainnon-fatGreekyogurt¼cupgratedRomanoorparmesancheese(Serves4)

MacronutrientsperservingCalories:80Protein:7.5gCarbs:12gFat:1g

Directions:

Howtocutcauliflower:Removetheleavesfromthecauliflower.Cutaroundtheundersideofthehead, removingmost of the core.Detach the floretswhere they join at the center. Separate thefloretsbycuttingthroughthebasetomakesmallerflorets.Cutanysizefloretyoulikebysimplycuttingthroughstemandheadofeachfloret.FillZiplocZip’nSteambagswithcauliflowerandsteaminmicrowavefor5minuteseachbagorsteamonstovetop.Place steamed cauliflower in food processorwith yogurt until creamy.Nowplace contents in aservingbowlandmix ingratedcheeseandsaltandpepperasdesired.Youcanalsouseanold-fashionedpotatomasherinsteadofafoodprocessortomash.

Tip:Thissidedishcanbeeatenwithmanyproteindishes.Formostpeople,theconsistencyandflavorisalmostthesameasmashedpotatoes,yethashalfthecaloriesandismuchhigherinphytonutrients.Youcanpreparethissidedishduringoneofyourprepsessionsandkeepallweekintherefrigerator

withoutspoiling.

ChoppedBrusselsSproutsWithSun-DriedTomato

Ingredients:Brusselssprouts(30sprouts)¼cupsun-driedtomatoinoliveoil¼cupsliveredalmondsFreshlemon(Serves4)

MacronutrientsperservingCalories:170Protein:8gCarbs:8gFat:19g

Directions:

SteamBrusselssproutseitheronastovetoporusingZipNSteambaginthemicrowave.Stovetoptakesabout12minutes.Placeinfridgeorfreezertocoolfor10minutes.Chopsproutsonacuttingboardandthrowintomixingbowl.Squeezelemonandtoss.Serveinbowlandsprinkledesiredamountofsun-driedtomatoandsliveredalmonds.

Tip:Noneedtoaddextraoliveoilbecausethesun-driedtomatoesarealreadycoated.

BroccoliSlaw

Ingredients:4cupsbroccoli4cupsredcabbage4oz.Greekhoneyyogurt(Serves4)

MacronutrientsperservingCalories:90Protein:4gCarbs:13gFat:2g

Directions:

Washbroccoliandcutupfloretsbeforeplacinginfoodprocessor.Finelysliceredcabbageoncuttingboard.Fillfoodprocessorandquicklychopsobroccoliandcabbageareinsmallpiecesbutnotminced.Toss chopped pieces intomixing bowl and place remaining pieces into food processor until allchopped.Place 4 oz. of Greek honey yogurt into mixing bowl with chopped broccoli and cabbage andthoroughlymixuntilyogurthascoatedeverything.Chillinfridgefor10minutesandserve.

Tip: Nowadays, there are many brands of pre-washed and sliced vegetable combinations/mixturessimilartothis.Ifyouprefertosavemoretime,youcangothisroute.

3-Csalad(cabbage,carrot,cucumber)

Ingredients:1cupcabbagechopped(greenorred)½cupshreddedcarrots1cupcucumbers,sliced6cherrytomatoes,halved2tbsp.anylow-caldressing

MacronutrientsperservingCalories:166Protein:4gCarbs:29gFat:4g

Directions:

Inamediumsizemixingbowl,combineingredientsandadddressing.Thoroughlymixandserve.

Tip:Ifyouwanttomakethisaprotein-packedmeal,add4-6oz.ofchickenbreast

MixedGreenSalads

MixedGreenSalad&Tomato

Ingredients:2cupsmixedgreensalad(anyvariety,includingspinach)1mediumtomatoor6cherrytomatoes2tbsp.low-caldressingSqueezedlemonorbalsamicvinegarSaltandpepper

MacronutrientsperservingCalories:111Protein:3gCarbs:15gFat:4g

Directions:Fillalargeservingbowlwith2-3cupsofanyvarietyofdarkgreenlettuceorspinach.Addtomatoanddressingorbalsamicvinegarandtoss.Addsaltandpepperasdesiredandserve.

Tip:Findasaladthatyouenjoyeatingandprepareitdaily.Itshouldbeastapleinthediet.Youcanaddanyvarietyofvegetabletothissaladandeatunlimitedquantitieswithoutconcern.Justforanexample,thelettuceinthissaladonlyhas23calories.Itcouldbedisregardedasfarascaloriesareconcerned.Ifyouhaveaspecialdressingthatyouprefertoreplacetheoliveoilandlemonorvinegar,youcando

so as long as youmeasurewith a tablespoon so you know exactly howmuch is used.Manypeopleeasilyconsumeover400caloriesofdressingwithoutknowing.

Strawberry-PecanMixed-GreenSalad(seepreviousversionwhichincludeschicken)

Ingredients:2cupsmixedgreensalad(anyvariety)1Mediumtomatoor6cherrytomatoes4largestrawberries(1cup)sliced1tbsp.pecanscrushed2tbsp.low-caldressing

MacronutrientsperservingCalories:352Protein:7gCarbs:32g

Fat:23g

Directions:In a smallbowl,pour squeezed lemon,dressingandmix.Place saladand remaining ingredients in alargesaladbowlandpourdressingoversaladandserve.

TuscanKaleSalad

Ingredients:2cupspre-washedorganicbabykale2tbsp.oliveoil½cupgratedparmesancheeseFreshsqueezedlemonSalt&pepper

MacronutrientsperservingCalories:275Protein:7gCarbs:9gFat:25g

Directions:

Place2cupsofkaleinalargebowl.Mixtogetherinasmallmixingbowlthelemonjuice,oliveoil,saltandpepper.Pouroverthekaleandtosswell.Addthegratedcheeseandtossagainbeforeserving.

Snacks&Desserts

GreekBananaProteinPudding

Ingredients:¾cupplainnon-fatGreekyogurt½scoopvanillawheyisolateproteinpowder½slicedmediumbanana1packetStevianaturalsweetener

MacronutrientsperservingCalories:200Protein:29gCarbs:18gFat:0g

Directions:Slicebananaandplaceallingredientsintosmallmixingbowlandthoroughlymixtogetherandserve.

Tip:Thisisagreatsnackwhenyouhaveacravingforsomethingsweet.Italsoworkswellforanon-the-gobreakfastbecauseyoucanprepareitthenightbefore.

CottageCheesewithBakedCinnamonApple

Ingredients:½cuplowfatcottagecheese½mediumappleDashofcinnamonPacketofSteviasweetener

MacronutrientsperservingCalories:130Protein:11gCarbs:17gFat:2g

Directions:

Cuttheappleintoquartersforeasierremovaloftheskinandcore.Usinghalftheapple,chopthepiecesintosmallerchunksandmicrowaveinasmallbowlforupto90seconds.Scoop eight ounces of cottage cheese into a bowl with the warm apple before sprinkling in

cinnamonandyourpacketofStevianaturalsweetener.Thoroughlymixandserve.

CinnamonAppleYogurt

Ingredients:¾cupnon-fatplainGreekyogurt½apple,peeledandchopped½scoopvanillawheyisolateproteinpowder1packetStevianaturalsweetenerPinchofcinnamon

MacronutrientsperservingCalories:185Protein:29gCarbs:15gFat:0g

Directions:Placeingredientsintoasmallmixingbowl,thoroughlymixandserve.

BlueberryorStrawberryProteinParfait

Ingredients:¾cupplainnon-fatGreekyogurt½scoopvanillawheyisolateproteinpowder½cupslicedstrawberries(orblueberries)1packetStevianaturalsweetener

MacronutrientsperservingCalories:170Protein:29gCarbs:10gFat:0g

Directions:Placeingredientsintosmallmixingbowl,thoroughlystirandserve.

Tip: This is another excellent low-calorie dessert. Finding a dessert or snack that provides asmuchsatiety as this isn’t easy. You can also add a sprinkle of pecans to give it even more flavor, butremembertoconsidertheaddedcalories.

CottageCheeseAlmondButterSpread

Ingredients:¾cuplowfatcottagecheese1tbsp.almondbutter1packetStevianaturalsweetener

MacronutrientsperservingCalories:235Protein:24gCarbs:9.5gFat:11g

Directions:Placeallingredientsinasmallmixingbowlandthoroughlymixsothealmondbutterismixedinwell.

Tip:Thisisagreatbreakfastsnackifyou'reinahurryyetneedsomethingquick.Italsomakesforagreatdipalternativeonvegetablesbecauseofthehighproteinaddedfromthecottagecheese.

ProteinPancakewithGreekYogurt&Pecans(burritostyle)*

Ingredients:Proteinpancake1tbsp.Greekyogurt1tbsp.Pecanpieces1packetSteviasweetener

MacronutrientsperservingCalories:200Protein:17gCarbs:9gFat:9g

Directions:

Takeonepancakeandspreadtablespoonofnon-fatplainGreekyogurtdowncenterofpancake.Sprinkle tablespoon of pecans on top of yogurt, sprinkle sweetener and roll into a burrito-stylewrap.

Tip:This isagreaton-the-runbreakfastwithcoffeeor late-nightsnackwhenyouhaveacravingforsomethingsweet.

*TherearemultiplewaystoservethesedeliciousProteinPancakes.PleaserefertotheHoffmanFitblogformoreideas.

ChocolateProteinYogurtwithPecans/Walnuts

Ingredients:1cupofplainlow-fatyogurt½scoopchocolateproteinpowder1tbsp.pecansorwalnuts,crushed(optional)1packetofStevianaturalsweetener(optional)

MacronutrientsperservingCalories:263Protein:27gCarbs:20gFat:7g

Directions:Placeallingredientsintoaservingbowl,thoroughlymixandserve.

AppendixDExercises

Legs:quadriceps,hamstrings,glutes

1.Dumbbellsquats

Startingposition:Holdtwodumbbellsatyoursides,withyourpalmsfacingin.Standwithyourfeetaboutshoulderwidthapart.Ifyouhavetroublebalancing,tryplacingacoupleofdumbbellplatesunderyourheels.

Theexercise:Whilekeepingyour shouldersbackandheadupright,bendyour legsat thekneesandloweryourhipsuntilyourthighsareparallelwiththefloor.Then,pushingfromyourheels,liftyourselfbackuptothestartingposition.Keepyourbackasstraightaspossiblethroughoutthisexercise.

Musclesworked:Primary:quadriceps,hamstrings,glutealSecondary:erectorspinae,abs,hipflexors

2.Romaniandeadlifts

Startingposition:Standupstraight,withyourfeetshoulderwidthapartandadumbbellineachhand,yourpalmsfacingtowardyourlegs.Thisisagreatexerciseforthehamstrings,andithelpsstrengthenthelowerback.

The exercise: Bend forward at your hips, and slowly lower the dumbbells in front of you until theweights almost touch the floor. Keep your back straight throughout the exercise. Then, whileconcentratingon themuscles in thebackofyour legs, raiseyourupperbody and theweights to thestartingposition.

Tip:Don’thunchover.Keepyourbackflatthroughouttheexercise.

Musclesworked:Primary:gluteal,hamstringsSecondary:erectorspinae,abs

3.Dumbbelllunges

Startingposition:Standwithyourfeettogether,holdingadumbbellineachhandatyoursides,palmsfacingin.Takealargestepforwardwithyourleftleg.Whenyourfrontthighisparalleltothefloorandyour back knee is a few inches off the floor, hold for a second.Then return to starting position andrepeatwithyourrightleg.

Tip:Besuretokeepyourkneefromextendingoveryourtoes,whichcancauseinjury.Lungescanbedonewithouttheweightsifit’stoodifficult.

Musclesworked:Primary:quadriceps,hamstrings,glutealSecondary:abs

4.Gobletsquat

Startingposition:Holdadumbbellwhilecuppingthetopwithfeetaboutshoulder-widthapart.Holdtheweightclosetoyourchest.

Theexercise:Squatdown, loweringyourhipsandglutesdeepenough to feela strongstretch in theentire leg.The elbows remain to the inside of the kneeswhile performing the squat.Keep the torsouprightandtheabsengagedasyoupushwiththeheelsofyourfeet.

Tip:Pushfromtheheelsofyour feet rather than the frontofyour foot tohelpmaintainproperbackposition.

Musclesworked:Primary:quadriceps,gluteal,hamstringsSecondary:erectorspinae,abs

Back

5.Wide-grippulldowns

Startingposition:Seatedonabenchorpulldownmachine,graspawidebarwiderthanshoulderwidth.

Theexercise:Pullthebardowntothetopofyourchest.Focusonkeepingyourelbowsdirectlybelowthebar.Archyourbackslightly,andholdthebarinthatpositionrightontopofyourcollarboneforasecond,thenslowlyletthebarbackuptothestartingposition.

Tip:Don’tleanbacktoofarandpulltheweightdownusingmomentum.

Musclesworked:Primary:latissimusdorsi,rhomboids,teresmajorSecondary:trapezius,erectorspinae

6.One-armdumbbellrow

Startingposition:Startwithyourrightfootflatonthefloorandyourleftkneerestingonthebench.Thenleanforwardsoyou’resupportingyourselfwithyourleftarmonthebench.Yourbackshouldbeparallel to the floor. Reach down and grab the dumbbell with your right hand. Look straight aheadinsteadofatthefloorsoyourbackstaysstraight.

Theexercise:Concentrateonpullingyourelbowasfarbackasitcango.Thedumbbellshouldenduproughlyparallelwithyourtorso.Afteryou’verowedthedumbbellupasfarasyoucan,slowlyloweritto thestartingposition.Afteryoucomplete thesetof reps,switch toyourrightarmanddo thesamething.

Tip:Don’thunchyourback.Keepitflatandparalleltothefloor.

Musclesworked:Primary:latissimusdorsi,rhomboids,teresmajorSecondary:trapezius,erectorspinae

7.Assistedpull-ups(withband)

Startingposition:Chokethebandaroundthecenterofthepullupbar.Youcanusedifferentbandstoprovidevaryinglevelsofassistance.Pull theendof thebanddown,andplaceonebentkneeintotheloop, ensuring it won't slip out. Take amedium to wide grip on the bar. This will be your startingposition.

The exercise: Pull yourself upward by contracting the lats as you flex the elbow. Pull to the front,attemptingtogetyourchinoverthebar.Avoidswingingorjerkingmovements.

Tip:Thisexerciserequireson-sitedemonstrationtounderstandpropermovement.

Musclesworked:Primary:latissimusdorsiSecondary: biceps, brachialis, brachioradialis, teres major and minor, posterior deltoid, trapezius,rhomboids,pectoralisminor,levatorscapulae

Chest

8.Dumbbellbenchpress

Startingposition:Lieflatonabenchwithfeetflatonfloor.Holdadumbbellineachhandjustaboveyourshoulders,withyourpalmsfacingforwardandyourelbowsoutatsides.

Theexercise:Presstheweightsupuntilthearmsarefullyextendedandlocked,thenslowlylowertheweightsbacktothesidesofyourchest.

Tip: The path of theweights should follow in a straight line over your collarbone, not your face orupperabdominalregion.

Musclesworked:Primary:pectoralismajorandtricepsbrachiiSecondary:anteriorandposteriordeltoid

9.Inclinedumbbellpress

Startingposition:Lieonaninclinebenchwithfeetflatonthefloor.Holdapairofdumbbellsaboveyourchest,armsextendedusinganoverhandgrip.

Theexercise:Lowerthedumbbellstowardthesidesofyourchest,pauseforasecond,thenforcefullypushthembacktothestartingposition.

Tip:Thebenchshouldnotbeinclinedmorethanabout30degreesforthisexercise,otherwisethere’stoomuchshoulderinvolvement.

Musclesworked:Primary:pectoralismajorandminorSecondary:anteriorandposteriordeltoids,triceps

Shoulder

10.Seateddumbbellpress

Startingposition: Sit on a benchwith feet flat on floor.Hold a dumbbell in each hand at shoulderheight,elbowsoutandpalmsfacingforward.

Theexercise:Pressthedumbbellsupandtogethersotheyalmosttouchaboveyourhead.Don’tallowtheweights to stray back and forth. Press theweights up until your arms are almost fully extendedstraight.Then,slowlylowerthedumbbellstothestartingposition.

Tip:Lookstraightforwardwithchinup,shoulderssquaredandchesthigh.

Musclesworked:Primary:deltoids,trapeziusSecondary:triceps

11.SideDBraises

Startingposition:Standuprightwithyourfeetaboutshoulderwidthapartandyourarmsatyoursides.Holdadumbbellineachhand,yourpalmsturnedtowardyourbody.Keepyourpalmsturneddownwardasyouliftthedumbbellssoyourshoulders,ratherthanyourbiceps,dothework.

Theexercise:Keepingyourarmsstraight,lifetheweightsoutanduptothesidesuntiltheyarerightabout levelwithyourchin, andhold them there fora second.From thisposition, lower themslowlybacktoyoursides.

Tip:Don’tleanbackandswingtheweightsup.Liftthemstraightouttoyoursidesuntilthey’realmostdirectlyoutfromyourshoulders.Atthetopposition,itappearslikeagymnastdoinganironcrossontherings.Don’tleanforwardandallowthedumbbellsdowninfrontofyourbody,either.Instead,lettheweightsdowntoyoursides.

Musclesworked:Primary:supraspinatus,lateraldeltoidSecondary:Trapezius,abs

12.UprightDBrow

Startingposition:StandwithaDBineachhandatthesidesofyourthighswithfeetplacedatshoulderwidth.

The exercise: Lift both dumbbells upward until your arms are slightly higher than parallel to theground,orjustunderyourchin.Thenlowertheweightsdownslowlyafterashortpauseatthetop.

Tip:Donot allowgravity to let theweights dropwhen lowering them.Also, concentrate on the liftinitiatedfromtheelbowstomaintainproperform.

Musclesworked:Primary:deltoids,trapezius

Triceps

13.Cablepressdowns

Startingposition:Standinfrontofthecablemachinewithfeetshoulderwidthapart.Grabthebarwithyourhandsabouteightinchesapart,palmsfacingdownward.

Theexercise:Pushdownthebarinanarc-likemovementuntilthearmsareextendedandlockedout.Pauseforasecondandfollowthesamearcmovementbacktothestartingposition.Alwaysmaintaintensiononthetriceps.

Tip: Keep your arms firmly positioned at your sides so your elbows don’t flair outward during themovement.

Musclesworked:Primary:tricepsSecondary:musclesofposteriorforearm

14.Skullcrushers(EZ-barextension)

Startingposition:Grababarbellandliedownonabench.Yourhandsshouldbeaboutafootapartonthebar.Pressthebarupsoyourarmsareextendedstraightandweightisoveryourupperchest/shoulderregion.

Theexercise:Lowerthebardowntothetopoftheforeheadwhileelbowsremainstationary,pointingtowardstheceiling.Nowpressthebarbellbacktothestartingpointusingthesamearcofmotion.

Tip: Lower the bar slowly behind the head for a longer range ofmotion, keeping elbows locked inpositiontoisolatethetriceps.UsinganE-Zcurlbarvs.straightbarreducespressureonthewristjoint.

Musclesworked:Primary:tricepsSecondary:deltoids,abs

15.Benchdips

Startingposition:Sitonflatbenchperpendiculartoyourbody.Putyourarmsbehindyouandtoyour

sidesandholdon to theedgeof thebenchwithyourhands.Nowstickyour legsout in frontwithaslightbendattheknee.

Theexercise:Beginbypushingyour torsoupuntil your armsare lockedout at the elbow joint andtriceps flexed. Slowly lower your body by bending at the elbow joint until you lower yourself farenoughtowherethere’s90degreesbetweentheupperarmandtheforearm.Usingyourtricepstopushyourtorsoup,pushyourbodybacktothestartingposition.

Tip:Donotallowyourtorsotomoveawayfromthebackofthebench.Thiscancausetoomuchstrainon the anterior head of the deltoids.Your back should lightly slide against the back of the bench asyou’repushingyourtorsoupanddownduringtheexercise.

Musclesworked:Primary:tricepsSecondary:anteriorandlateraldeltoids

Biceps

16.StandingBBcurl

Startingposition: Standwith feet about shoulderwidth apart holding a barbellwith shoulderwidthgrip.Keepyourchestupandshoulderssquared.

Theexercise:Curl theweightupwithout leaningback,keepingyourupperarmsclose toyoursides,not allowing elbows to flare outward. Lower the weight down to starting position in a controlledmanner.

Tip:Don’t allow the torso to lean forward or backward in a swinging fashionwhile performing theexercise.

Musclesworked:Primary:biceps,brachialis

Abdominals

17.Frontplank

Starting position: Lie on your stomach with arms bent, palms and forearms on the ground, legsextended.

Theexercise:Contractyourabmusclesandslowlyliftyourentiretorsooffthefloor,keepingpalms,forearms,andtoesontheground.Avoidarchingyourlowerback.Holdforuptooneminuteorshorteruntilstrengthincreases.

Musclesworked:Primary:rectusabdominisSecondary:obliques,quadriceps,pectoralismajor,serratusanterior

18.V-upcrunch

Startingposition:Layflat (supine)onmatwithyour feet togetherandyour toespointed toward theceilingwithhandsonflooroverheadandbehindyou.

Theexercise:Tobegintheexercise,keepyourlegsstraightandliftthemup,andatthesametimeraiseyour upper body off of the floor and reach for your toeswith your hands. Squeeze your abdominalmusclesasyoureachforyourtoes,andthenslowlyloweryourselfbackdowntothestartingpositiontofinishthefirstrepetition.

Tip:Begineachrepetitionwithupperbackonfloortoallowabdominalmusclestoworkdynamically.The rectus abdominis and obliques contract only when actual waist flexion occurs. This is a ratherdifficultexercisetoperformwithgoodformandrequiresmorecoordination.Toincreasethedifficulty,holdamedicineballorweightplatebehindyourhead.

Musclesworked:Primary:rectusabdominisSecondary:iliopsoas,obliques

19.Swissballcrunches

Startingposition:SitonaSwissballwithyourfeetflatonthefloor,shoulderwidthapart.Walkyourfeetforwardasyouliebackontheball.Stopwhentheballisunderyourhips,lowerback,andmiddleback,kneesbent90degrees.

Yourlowerbackshouldfeellikeit'scurvedaroundtheball.Placeyourhandslightlybehindyourheadanddrawinyourabs.

Theexercise:Raiseyourchestupandslightlyforwardinacrunchingmotion.Donotpullonyournecktoinitiatethecrunch.Atthetopofthemovement, themiddleofyourbackwill losecontactwiththeSwissball.Nowsqueezetheabsandthenslowlyreturntothestartingposition.

Musclesworked:Primary:rectusabdominisSecondary:obliques