အမ်ိဳးသမီးမ်ား က်န္းမာသန္စြမ္းလွပေစေရး

Vince DelMonte’s
VINCE DELMONTE
& SHANNON CLARK’S
NO NONSENSE
BODY
Hello and Welcome!
Thank you for trusting me and
purchasing my e-book No-
Nonsense Muscle Building:
Skinny Guy Secrets to Insane
Muscle Gain. I debated until
SHAPING
the wee hours of the morning
(right now it’s 2:30 a.m. and if
you know me then this won’t
surprise you - I get my best
Skinny Guy Secrets To

Female Body Shaping Secrets
Insane
AndMuscle
WorkoutsGain
No Nonsense Body Shaping Introduction
Preface
IMPORTANT
This program is a step-by-step program that involves gradual but consistent progres-
sion to the point of lifting very heavy weights. Proper warm-up is mandatory before
every workout to ensure that you protect your tendons, ligaments, and joints from
injury.
Although exercise is beneficial and this program has been created to progress begin-
ners to advanced and elite training levels there is still the risk of injury. Vince DelMon-
te Fitness and its owners, agents, affiliates and employees will not be held responsible
or liable for any injury sustained while lifting or moving weights at your home, gym or
elsewhere. Always consult with your physician before beginning any weight-training
program or other exercise, even if it is progressive in nature. If you experience any
strain or pain while training, stop and immediately consult your family doctor.
© Vince Delmonte www.VinceDelMonteFitness.com 2006. Page 2 of 210

All rights reserved. www.VinceDelMonteFitness.com
INTRODUCTION
Hello and Welcome!
Thank you for trusting me and purchasing my e-book our e-book No Nonsense Body
Shaping: Female Body Shaping Secrets And Workouts. We know you’ve been
through program after program and are unsatisfied with the results you obtained.
This program, however, is different, because you will learn the principles of good
training, which is what other programs overlook. Once you understand the prin-
ciples, then you can apply it to whatever your current goal is at the time. It’s a
much wiser approach to gain the knowledge first, then put this to practice, than
rather be given a program and led blindly to follow it - and not get the results you
are looking for.
The reality is that there are basic principles for improving your fitness level and
overall health, so this program and system will work for anybody. Young or old.
Male or female. Skinny or chubby. But since I know each and every one of you is
unique, my goal is to help you in all aspects of your life, regardless of what your
specific case is. I am going to show you that it really is possible to improve your
conditioning and appearance - and you don’t have to kill yourself doing it!
This Step-By-Step Program is loaded with unconventional

training methods and proven techniques
that allow you to safely, quickly and effectively
transform your body to match any
type of particular goal you have, be it weight loss,
improved muscle tone, or overall health.
And like I promise on my web site, you can do this without drugs, without starv-
ing yourself, and without wasting another second in the gym. All the information
you need to be successful is within the pages of this book. This book is easy to read,
straight to the point, concise, and contains the ‘core’ of my Knowledge. Much of what
is out there is pretty boring and academic. I don’t want to give you anatomy, physiol-
ogy or biomechanics lessons. Instead, you’ll be given the ‘nuts and bolts’ information
– the important stuff! This book is simply a collection of the most important, time
tested, no-nonsense fitness building principles that you must use as your
stone and mortar.
I work at a gym in Hamilton, Ontario, called Phoenix Fitness. This is where I run a
Personal Training Department of 14 full-time Personal Trainers (and growing). Over the
last few years I have been doing ‘in-the-trenches’ research on trainees ranging from
the ages of 14-75 years. I have been able to measure client results every step of
the way and compile pages of useful data. I have synthesized all my knowledge and
‘real-world results’ into a book that encompasses my ‘core’ systems and tech-

niques. I am about to share with you the best of the best. I have condensed every-
thing you need to know into one small book. And that’s what you have right now. The
best information packaged from years of study and research and real world testing. I
encourage you to read every word.
Do not skim this manual to find a ‘tip’ or something ‘new.’
This is not a rehashed newsstand magazine with the same conventional thinking you
have been exposed to in bodybuilding magazines and on the Internet. The key to your
success lies in the pages of this particular book. The techniques and principles will be
the building blocks of success from now on. I promise that if you follow every single
technique laid out in this book (training, nutrition, stretching and the psychological compo-
nents), you will a body that you are proud of and optimize your health levels in the
TIME OFF
best possible manner.
However, before you begin this program you have a task –and this is
your first step to trusting what I have to say!
If you have been training for more than three consecutive months without a break, I
am not suggesting or recommending – I am TELLING you - to take ONE week off from
ALL training. Better yet, do not even think about going to the gym - and this includes
cardio too! This will ensure that your body is FULLY recovered before you begin this
program. I need you 100% fully recovered before we start this routine to help you get
the body of your dreams! Instead, print off this manual at your local Business Depot,
get it nicely bound and start studying the content over the next week. Better yet,
read it a few times and ingrain the content into your head!
Lastly, when reading through this manual you must follow every single section of this
course. You will not be as successful if you pick and choose. This program is not de-
signed to be ‘compartmentalized.’ It must be integrated as a whole. Think of
the Titanic –the largest ship up to that point in history. The Titanic was thought to be
an unstoppable force. It was created as a series of compartments and it was thought
that if one section got flooded then the whole big unit would not sink because the
water would not be able to get into the other co-joining compartments. As you know,
the Titanic sunk because the ‘compartment’ strategy did not work.
If you do not follow one section of this program, problems will arise and the ‘wa-
ter’ will overflow into other areas of your training and ‘sink your boat!’ I repeat,
you must follow every section without fail!
Welcome to the world of Body Shaping Secrets! The difference between success and
failure is the decision to just go for it. This is YOUR chance. And there is absolutely no
reason why you cannot do it. I’m giving you the MOST personal, most privileged infor-
mation, organized in the exact, proven formula you need to build your own road to
success. And I can’t wait to hear all about your results!
I hope you have a great workout and thank you for being my customer!
-Vince & Shannon-

No Nonsense Muscle
Body Shaping
Building Table Introduction
OfChapter
Contents
1
BODY SHAPING SECRETS

By Vince DelMonte & Shannon Clark
TaBLE oF ContEntS
Chapter 1 Page 6
Top 14 Mistakes to Avoid
Before You Even Start Training
Chapter 2 Page 23
The Top 12 Body Shaping Myths
Chapter 3 Page 33
How To Develop Attractive Curves
Chapter 4 Page 47
Recovery Methods -
How to Accelerate Recovery
Chapter 5 Page 51
Maximizing Hormonal Responses for Ramping
Up Your Metabolism and Getting A Lean, Sexy Figure
Chapter 6 Page 60
Explosive Fat Burning Secrets
Chapter 7 Page 73
Satisfying Eating Strategies For
Optimal Health and Fat Loss
Chapter 8 Page 106

Making Sense of Supplementation
Choose Them Wisely
Chapter 9 Page 128

Injury Prevention and Avoiding The Causes
Chapter 10 Page 135

No-Nonsense Maximum Body Shaping Program

Chapter 1
Chapter 1:
Top 10 Mistakes to Avoid Before You Even Start Training
1. NOT HAVING A GOAL.
All good plans start with a clear, concise picture of the desired objective. The main
problem starts when the objective is not clearly defined. When was the last time you
tried to buy a new car and you just hoped the money would show up in your account?
Hopefully never! So why do so many people go the gym and hope that they will build
muscle and lose fat? You must have clearly defined goals that work like magnets. They
pull you in their direction. The better YOU DEFINE them, the better YOU DESCRIBE
them, the harder YOU WORK to achieve them, the stronger THEY PULL. And I’m sure
you will agree that there are a truckload of excuses to block your road to obtaining
that body you so strongly desire, so you’ll need a very strong magnet to pull you for-
ward. My father always said, “Vince, obstacles are what you see when you take your
eyes off the goal.”
So your first step is to WRITE OUT, DEFINE and DESCRIBE your goals. This goes further
than just saying, “I want to lose a few pounds and tone up...” It suggests you need to
be clear, specific and detailed as well as visual about what you wish to achieve. Defin-
ing your goals might include how much specific weight you’d like to lose, what size of
clothes you will fit into, the people you wish to associate with, the lifestyle you live,
and how you feel each day. Visualize how your goals will affect everything and everyone
around you and set that picture as your true goal.
Before we continue, do a quick mental assessment of the woman you want to look
like – physique wise. Would you like to look like Jessica Simpson, Jennifer Lopez, or
Jessica Alba? Or perhaps your more interested in focusing on building some more lean
muscle mass so you can resemble the woman on the cover of your favorite fitness
magazine? Do you want to simply look good in clothes or do you want to look ripped
naked? Perhaps you have a friend you wish to resemble? From my observation, the
individual who has well defined and descriptive goals is the one who resembles your
desired physique and lifestyle. Am I right? Thought so!
Those who think that their bodies – pear-shaped or thin – can’t be transformed, just
don’t have enough reasons to change You must HAVE ENOUGH REASONS. Are
you sick and tired of not liking the image you see when you look in the mirro? Are you
tired of being weak? Are you frustrated that you can’t wear the clothes you want to
wear? Do you just feel discontent with your level of fitness or energy? Do you want to
look good for the opposite sex? Do you want to impress others and demand respect?

Chapter 1
I’ve learned that reasons come first and answers second. It seems that life camouflag-
es the answers in such a way that they only become visible to those who are inspired
enough to look for them – who also have driving reasons to look for them.
I am sure you would agree because this example could relate to you. You knew that
you wanted to transform your body and went on a mission to find success. Fortunately,
you are now holding the answers to your questions in your hand (or on your computer
screen) and the answers, methods and solutions you’ll need to solve your problems
will be revealed to you as you read this manual.
I know your motivation must be strong to take your level of fitness to a new level,
however, have you asked yourself, “What truly motivates me?” “What are my ‘hot
buttons’?” You must discover your own list. I encourage you to do a mini inventory
and after defining your goals, ask yourself, “WHY are these my goals?” Perhaps it is
for recognition or a certain feeling, the challenge, to fit into old clothes, to go to the
beach without embarrassment, to impress the opposite sex, to increase your self-es-
teem and/or to prevent health problems. You must WRITE these reasons down and
remind yourself of the consequences of not taking action. These reasons are your
lifelines; they will keep your focus aligned on your target.
2. Unsuccessful – Dump the Title!
As soon as you start labeling yourself as a ‘unsuccessful,’ you will bring your results to
a screeching halt. This phrase has enough power to sabotage your potential for a
your dream physique before you even begin reading this book. Keep calling your-
self a unsuccessful at weight loss and body shaping and don’t be surprised if you con-
tinue to waste time, effort and money. If you’re lucky maybe you will lose 5 pounds a
year and add one or two pounds of lean, sexy muscle. But you want more! You want to
finally reach your END goals; the ones you have been chasing down for so many years.
Now is the time to do this once - once and for all! That makes this next part ever so
CRITICAL!
The problem I have with people who call themselves unsuccessful is that they just
don’t believe in themselves. I believe in you, so why don’t you believe in yourself. I
know you have the power within you to stick with a fitness program and healthy diet -
you just haven’t found the right one for YOU!
THAT’S WHAT THIS BOOK IS ABOUT!

Together, we are going to find the right approach for you! That means no more feeling
like you can never stick with the plan, no more feeling like you’re on an endless path
to no where. NO! We are going to start getting you results - RIGHT NOW! As long as
you are willing to put in the time and effort to understanding the principles I’m about
to share with you, you will have success.

Chapter 1
Excuses are for those who lack knowledge. They don’t know what they are doing
wrong so they just blame it on an external source. You don’t have to worry about
that though, because I am going to show you the RIGHT way to go about changing your
body. So, no more excused. Just achievements. One step after another.
If you ever start doubting yourself and your abilities, I want you to pull out that image
that we identified earlier - you know, the one of your ideal physique. Keep reminding
yourself WHY you want to change the way you look. HOW much better you will feel
because of it. This is what will keep you going strong. Adopting the title of unsuccess-
ful only breeds negativity. There is no longer a place for negativity in your world. Only
positive self-statements that will help you regain your control. Have a slip-up? No
problem. Get right back on the plan. The less you berate yourself, the less damage
you will do. By criticizing your own abilities you do nothing but harm yourself. Why
do it? I think you’d agree that it’s a waste of your precious efforts. Efforts that could
have been used towards reaching your END GOAL.
Do you truly think that you can casually or unintentionally become lean and sexy? NO
WAY! Do you really think deep down that if you believe you are overweight and a sexy,
lean physique is out of your limits, that you will ever achieve any SIGNIFICANT RE-
SULTS? Of course not!
Let’s make this example practical now. By simply being aware of the words you use,
you can self-detect your self-perceptions. By changing your words, you can begin to
change your self-perceptions - if you choose. So by simply reminding yourself to say,
“I AM IN CONTROL OF MY THOUGHTS AND ACTIONS’” you will be able to bring out the
muscular person inside of you. By saying, “I am unsuccessful”, you are reinforcing the
person who doesn’t achieve their best. Let’s change that.
I’m not talking about losing a pound or two of body fat. I’m talking about significantly
transforming your body. Every trip to the gym, every minute of cardio done, every rep
of weight lifted, every meal, every glass of water you gulp down will be snuffed out
because the beliefs in your mind have sentenced you to a life of having that same,
sub-optimal body.
The very first step you must take before you read any of the training or nutrition
content of this book is DITCH THE TITLE.
Stop labeling yourself and start thinking of yourself as aN

‘untapped reservoir with explosive body changing abilities.’

Chapter 1
Many personal development coaches abide by the saying, “The true definition of in-
sanity is doing the same thing over and over again, while hoping for different results.”
Are you guilty of doing so? Why? It’s time to change that. Break out of your cycle so
you can FINALLY get the results you are looking for. All actions come from your beliefs
and if you truly don’t believe that you can succeed then what chance do you have?
Focus on believing in yourself and your abilities and

re-classify yourself as a consistent gym-goer or a womAn who
knows what she wants and goes after it, or whatever title
suits your motivation best. If you focus on being successful
you will be, and you are already one step closer to becoming
the person you really want to be!
3. Avoid the Two Most Dangerous Words in the English Language!
Your brain is designed to protect your body. Your body does not like change. It
actually FEARS change and will do everything in its power to prevent your body from
experiencing something different - whether it is creating a new habit or forming a
new lifestyle.
The thoughts and words that you use will dictate the actions that you will take.
What is your immediate response when I say:

“You move more in order to lose weight”?
“You must recover before you start your next workout”?
“You should eat more fruits and vegetables”?
Do you know what the two most dangerous words in the English language are? I Know!
I know. I know. And once more - I know.
Do you know why this is your immediate response? Because as soon as these TWO
DEADLY words leave your mind your brain switches off. That’s right - it simply stops
thinking. Your body is smarter than you think and can detect potential for change.
Your body does not want to go through an extensive training program or adapt to a
new lifestyle. It would prefer to stay in ‘balance’ and sit still.
I am here to convince you otherwise. “YOU DO NOT KNOW ANYTHING”
That’s right, and I will say it again a little nicer without screaming at you this time,
“You do not know anything UNTIL YOU HAVE DONE IT.” People confuse ‘knowing’ with
‘doing.’ You DO NOT LEARN ANYTHING BY TALKING ABOUT IT. You don’t know anything
about ‘developing lean curves’ until you have actually ‘developed lean curves.’ You do

Chapter 1
not know anything about lifting weights properly until you have actually lifted effec-
tively and seen the benefits - and they are there! Believe me. Lifting weights, as you
will soon see, is one of the KEY secrets to getting the body you crave. So don’t fear
them. They are going to help you. I promise.
DO NOT CONFUSE ‘KNOWING’ something with ‘DOING’ it.

You might have TALKED about ‘losing weight,’ or TALKED about lifting properly but you
DO NOT TRULY KNOW ANYTHING UNTIL YOU DO IT – UNTIL YOU ATTACH A PERSONAL
EXPERIENCE TO IT.
The reason I stress this so much is because you must adjust your mind-set to what you
are about to take in. If you read a technique, tip or concept that you have read some-
where else then your immediate response might be, “I know that.” But ask yourself
HOW you know that. Do you “know that” because you read about it or talked about
it? Or do you “know that” because you have actually done it yourself and experienced
the benefit?
I strongly ask you to remember this when you stumble across a section in this book
where something might sound redundant. If you “know that” but have not truly expe-
rienced success from it, then you have only heard about it or read about it.
TRUE learning comes from DOING -

not talking about it or reading about it.
Avoid these two deadly words and you will be more
mentally prepared to do what you must DO to succeed.
The Second Most Dangerous Word – Tomorrow
I learned from my parents when I was young that, “The most life-destroying word of
all is the word tomorrow.” The poor, the unsuccessful, the unhappy, and the unhealthy
(being overweight or skinny could fit this example perfectly) are the ones who use the word
tomorrow the most. These people often say, “I will start my diet tomorrow.” Or, “I’ll
start investing tomorrow.” Or, “I’ll start learning more tomorrow.” And so on.
The word tomorrow is the word that destroys more lives than any other single word.
My parents have said, “The problem with tomorrow is that I have never seen a tomor-
row.”
Tomorrow does not exist. It is not promised and it is not guaranteed.
Tomorrow only exists in the minds of dreamers and procrastinators.
4. Setting Performance Goals versus Outcome Goals –

Know Which Ones to Set.
People who put off ‘till tomorrow find out that their bad habits will eventually catch

Chapter 1
up with them. My parents would conclude with “I have never seen a tomorrow. All I
have are today’s.” Therefore today is the word for winners and tomorrow is the word
for procrastinators. Of all the things I learned from my father, (as a Pastor, I see him as my
Spiritual Personal Trainer) in my early days as a teenager, it was that goal setting would
have the most profound effect on my life. Every aspect of my existence – my ath-
letic accomplishments, my income, my relationships, my spiritual life and my level
of knowledge – all changed for the better.
Each year my father would have me and my two brothers write out our goals for the
upcoming year. Our instant response was, “Do we have to?” It seemed more like a
chore at the time, not knowing that this would be a life-changing habit that would be
repeated every year for the rest of my life. This leads me to include an entire section
of this book discussing this often misunderstood process.
What most people don’t know is that effective goals focus

on performance, not outcome.
I will use the term performance to also parallel the word ‘habit.’ Performance or
habit is what you control. Outcome is often controlled by others. An athlete may have
an outstanding performance and not win a contest because other athletes have per-
formed even better.
Conversely, an athlete may perform poorly and still win if all the other athletes per-
formed at a lower level. If an athlete’s goal is to run 12.10 seconds in the 100m race,
the athlete has greater control in achieving this goal than winning. However, the ath-
lete has even greater control of achieving a goal if the goal is to run using the correct
form and driving the knees through the entire race. This performance goal ultimately
gives the athlete more control over his/her performance.
My private clients often begin by sharing their ‘outcome’ goals, which is certainly
important, but fail to recognize that it is their habit goals that will determine their
level of success. What is wrong with goals such as, ‘lose weight, tone up, build muscle
and feel better?’
Setting ‘outcome goals’ is a surefire way of failing.

You do not have control of the ‘outcome.’ You cannot con-
trol the amount of fat you will lose or the amount of muscle
you will build. However, you can control the habits that are
required to lose fat and build more muscle.
You DO have control over the habits that will allow you to build more muscle and lose
more fat. You can control how many meals you eat each day and the amount, how
often you get in your cardio and strength training sessions, what kind of foods you

Chapter 1
eat, how much sleep you get, how intense you train, what time you wake up, how
many times a week you go the gym, and how you spend your social life. You see the
difference? The first type of goal focuses on an ‘outcome.’ Outcomes are out of your
control.
But, bad habits can be starved and destroyed and new, hopefully ‘good’ habits, can
be born and fed.
5. Not Being Truly Committed to Your Goals.
Your commitment is the vehicle that will drive you forward. What are you truly
committed to right now? What takes up most of your time, energy and attention? Be-
hind these answers lie your commitments.
As you read on, I will need you to record on a piece of paper the habits in your life that
will be required to change so that you can develop more muscle tone and lose more fat.
These will be your SET goals!
In today’s world, change is constant. Mandates change, interests change, circumstanc-

es change and priorities change. What you are doing today for a certain result may
not be enough for tomorrow. Each day your commitment will be challenged. What
keeps you committed?
When you are struggling to be truly committed, this is a good time to review the rea-
sons for your goals.
Often I see clients involved with their goals but they are not committed to their goals.
What is the difference? There is a big difference - the kind of difference that sepa-
rates day from night, fat from slim, stick-like from curvy, and success from failure.
You can be involved in church but not be a true Christian; you can be involved in a
relationship but not really be there; you can be involved in a fitness program but not
be truly committed. Is this you?
My goal is not to question your commitment but to guide you

in discovering why you may have not succeeded in the past,
and what you need to do differently in order to achieve a bet-
ter body this time around.
Re-evaluate your priorities. Are you prepared to invest the optimal amount of time,
attention and energy to get what you want or are you just hoping this program will
work for you?

Chapter 1
When was the last time you hoped for something and it happened? Probably never,
right! Before you read on, ask yourself if there is any circumstance that could
prevent you from achieving your goals and begin planning how you will RESPOND if
and when that circumstance arises.
Better yet, mentally commit right now that you will not allow anything to prevent you
from breaking your commitment!
6. Not Prepared to Break Old Habits and Build New Habits.
Habits are basically like automatic behaviors. I will be the first to admit that break-
ing bad habits and forming new habits is not easy at all. If it were, you would have
no financial problems, perfect relationships, a healthy body and you would be rocking
this world!
The ‘sick-cycle’ is the term I use to describe the continuous cycle of poor choices.
When we continue to make choices that lead to the same dead end,
we are in the midst of a sick cycle.
It’s interesting how you have probably tried to break an old habit by doing the same
thing over and over but expecting a different result. Isn’t this foolish? Why can’t we
see that trying to write a different ending to a story by mentally writing a different
story in our minds just does not work and it will never work!
Creating new habits to transform your body into a Greek-God or a Greek-Goddess is

not easy and will require you to assess which habits in your life need to be destroyed.
But you probably already know what habits are destroying your progress. Knowing
what to do is not enough. In my opinion, YOU DO NOT TRULY KNOW ANYTHING – you
might have talked about it – UNTIL YOU actually EXPERIENCE AND LIVE IT!
“A bad habit never disappears miraculously;

it’s an undo-it-yourself project.”
-Abigail Van Buren-
Here are some tips to help you create new habits:
In his book “The Seven Habits of Highly Effective People” (Simon & Schuster,
1990), Stephen Covey compares the making and breaking of habits to the launching of
a spacecraft. “To get to the moon,” writes Covey, those astronauts “literally had to
break out of the tremendous gravity pull of the Earth.”
I also have my own analogy that has helped me break my own bad habits:

Chapter 1
1) Escape the Bondage.

Visualize your hands clasped together, finger-over-finger, and tied together
with tight string. This picture represents bondage to a bad habit. Every
time you resist a bad habit, one of these strings will come undone – this
represents resisting your bad habit once. Since you have only removed one
string the bad habit is still present. However, as you continue to resist and
resist, another string, and another, and another will fall off your hands and
eventually your hands will be free to move and come apart freely. This anal-
ogy works in reverse as well. Every time you reinforce a bad habit, a new
string binds tighter around your hands and it will become harder and will
require more time to remove all the strings tying your hands together.
2) A negative habit can be broken by replacing it with a new, more

desirable habit.
Rather than simply deciding to stop eating junk food, replace this behavior
with a better one, such as deciding what groceries you will shop for. Instead
of saying you will start eating every 3-4 hours, plan a time on Sunday where
you will cook all your meals in advance. Instead of saying you will train more
intensely, hire a Personal Trainer or find a workout partner. Instead of say-
ing you will wake up earlier, go to bed earlier.
3) Change your environment.

This might be common sense but it requires some hard decisions. When I had
to prepare for a Fitness Model competition, I had to eliminate a huge com-
ponent of my social life, which included turning down invitations to the local
bar and poker nights with the boys. I knew I was weak (at the time) to resist
certain foods and drinks that would be present and impede my progress. Did
I get kidded by my buddies? Sure did. Did they understand? Probably not. Was
it worth it? You bet! One of the most powerful methods to breaking a bad
habit is to place yourself in an environment that encourages the ‘build-
ing’ of a new good habit. Instead, I spent time with my girlfriend who was
preparing for the same contest and we would avoid restaurants and social
environments that were ‘toxic’ to our discipline of maintaining new habits
required to shed a lot of body fat.
A ‘non-toxic’ support system is often essential for life-en-

hancing change.
7. Not Putting A Deadline on Your Goals.
My father always told me, “goals without deadlines are simply dreams.” Prior
to making a true commitment, most people train on sporadic schedules whenever
they feel like it. They also attain the attitude of “Well, it would be nice if I was
able to tone up in the process.” What kind of lame approach is that to achieving

Chapter 1
your goals? Do you think those models who grace the covers of fitness magazines
wake up each day and say, “I’ll try and get to the gym today, and if I feel like it, I
might do the schedule my trainers has set for me.” YEAH RIGHT! The instant you
make a deadline with a goal - something will shift inside your mind. The clock will
start ticking and it will force you to focus.
Goals without deadlines are far less empowering,

motivating and powerful compared to goals
with deadlines.
You’ve got to have a goal. But a goal without a deadline is like a story without a
point. What’s the point? Choose your next goal and set a deadline today.
What goals do you have that do not have deadlines? You probably want to define
your muscles or lose some fat when the time is right. However, these are just goals
without deadlines.
Once you have a deadline, all sorts of things will start to happen that would not
have happened otherwise. Big goals require incremental sacrifice. They
require daily attention. And in my opinion, they are accomplished because of these
deadlines. Set a deadline to have this e-book read.
Better yet, set a deadline to read each individual chapter. Do you want to build 5
pounds of lean, sexy muscle? Set a deadline. Do you want to wear a bikini to the
beach this summer? Pick a swimsuit out and purchase it today. Do you want to run
that marathon you’ve always dreamed of? Set a deadline.
8. Failing to Prepare is Preparing to Fail.
I could not agree more strongly with the late Benjamin Franklin, “Failing to pre-
pare is preparing to fail.” Training without a program is like building a house
with out a blueprint. How will the final product look – if a final product is even
achieved? When I refer to a plan, I’m referring to all the specific details of an ex-
ercise program. I’m referring to the muscles trained, specific exercises chosen,
the number of sets and reps, amount of rest, the tempo etc. These details must
be pre-planned before you even go to the gym! Yes, this is a true plan. How much
easier will it be to maintain your focus every time you arrive at the gym? Having a
plan to follow leads to one simple task – work it and execute it!
This applies to your nutrition plan as well. You must know what foods you will
eat, in which amounts, and at what times. Once you have created your plan, again,
this leads to one simple task – work it and execute it!

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The programs I have designed for you are essentially your blueprints
– they are very powerful training and nutrition tools. You have one
simple job – EXECUTE!
9. Not Writing it Down.
Having a plan is a start but this next rule will take it one step further. WRITE IT
DOWN. By writing your goals and writing out your plan, it will help you visualize
the future and it will raise your level of commitment.
Did you know that only 5% of the population actually write down their goals and ac-
tion plan? No wonder there are so few people who are living dissatisfied and far from
WRITE IT
their genetic potential.
Writing down your goals and plan is your road map to success and will set the ball
in motion. The main reason I need you write down your goals and plan is that it cre-
ates a set of instructions for your subconscious mind to carry out. Your subconscious
mind is an extremely powerful tool. It cannot decipher between right and wrong and
it does not judge. Its primary function is to carry out its instructions.
Not only should you write down your goals and plan but you must write them down in
DOWN
complete detail. Again, the goal is to give your subconscious mind a detailed set of
instructions to work on. The more information you feed it, the clearer the final out-
come becomes.
In addition, write your goals and your plan in present tense. Do not write, “I will
make it to the gym regularly this month.” Guess what? This causes your brain to
switch over and favor your subconscious mind’s path of least resistance. I guaran-
tee, month after month, you will still be saying, “I will make it to the gym by next
month.” Instead, write, “This month I will show up at the gym four times each week
no matter what.” I guarantee that this will be the month that you start seeing results!
Don’t ask me the full psychology, but for some reason, having goals and a plan written
down makes them more important. Writing it down is a critical step to making your
goals and plan real. Putting it in writing breathes life into it making it an unstoppable
force!
10. Not Keeping A Log Book.
Tracking your progress is mandatory. This is like professional sports teams competing
without keeping score. Or like runners and swimmers working out without a stop-
watch. How do you expect to get better? In my opinion, if you work out without a log
book you really aren’t serious and should reconsider the reasons you work out. Feel

Chapter 1
free to continue working out - just do not expect significant gains.
Whether or not you buy a formal training log or simply buy a mini
notebook, here is a list of things you should keep track of:
• Muscles Trained
• Exercises Used
• Weight Used
• Number of Sets
• Time to Complete Workout
• Time of Day
• Energy Levels
11. Using ‘Bad Information.’
I did a search for the phrase, ‘The truth and...” on a few popular bodybuilding sites
and I found more than 12 pages of articles that began with, “The truth about abs,”
“The truth about supplements,” “The truth about gaining mass,” and the list went on
and on.
It appears that the easiest way to become instantly credible on a topic is to name
the title of the article, “The truth about what I would like to sell you!” Now don’t
get me wrong, I’m not discrediting the authors of these articles – in fact, I probably
agree with a good percentage of what some of them teach. But it’s interesting to see
a variety of articles on the same topic that all begin with, “The truth about...” and
both articles contradict each other! No wonder everyone is so confused and lost when
it comes to finding good information. I believe that your level of success is completely
related to the amount of information that you have on that particular topic. I assume
you would agree or else you would not be reading my manual right now! So I applaud
you for recognizing the benefit of seeking out information and solutions to your prob-
lems.
Here are some tips that will prevent you from being caught in
the middle of what I call – ‘bad information.’
You’ve probably already been lied to, scammed or mislead numerous times.
You must learn to discern and become very wise if you wish to
avoid getting burned for using ‘bad information.’
Understanding the root cause of ‘bad information’ is the first step to help alert your
truth radar. Realize that weight loss alone is a 30-billion dollar a year industry. With
this kind of money at stake, there are thousands of hungry marketers out there who

Chapter 1
will tell you anything – and try to sell you anything – that will deepen their pockets.
On top of that, if you do a Google search on fitness you will find 227,000,000 results!
Search ‘build muscle’ and 7,930,000 results come up. And search weight loss and
66,550,000 results come up! This should instantly tell you that there is no shortage of
information. The problem is that there is too much information flooding TV infomer-
cials, bookstore shelves, and dozens of magazines cluttering newsstands. If all of this
information was correct then why is 60% of the North American population still
considered obese?
And just because an industry professional such as a dietitian, research scientist, MD,
Ph.D., or Certified Trainer has some fancy initials behind their name does not qualify
them as an expert. So how do you discover if you are reading the truth, the whole
truth and nothing but the truth? I had to question a lot of the information out there
too. This leads me to my next point!
12. Not Harnessing Your Power of Intuition and Instinct.
This point applies to the above as well as your ability to make training decisions that
no guru, expert, magazine, forum, best-selling book and not even I, can answer. If I
told you that you have more answers than I do with regards to how to train, would
you think I’m crazy?
Now don’t lose me here. What I’m about to share with you is a philosophy that will
serve you the rest of your life and teach you to go against the social pressure of
not thinking for yourself – not to trust your instincts and intuition.
All through modern history, from the church, government and science, we have been
told how to think. I am often asked by my private clients after they invest a few
thousand dollars into a one-on-one service what I think about certain matters with re-
gards to muscle building or fat loss. I usually ask in return, ‘what do you think?’ I have
drawn some horrific and blank stares in return from my response. I have discovered
that they have been taught not to think, rather to be told, and to bow down to the
fancy letters behind my name that I was awarded through the approved educational
courses.
I believe our early educational system has de-conditioned and reduced our ability to
think for ourselves. This influence affects our training together as my clients appear
unworthy of forming an opinion of their own because it may not be right. Are the only
ones able to state their opinions those who start their sentence with, ‘Well the re-
search shows...,” or have the fancy initials behind their name that ‘prove’ they must
hold the keys to ‘truth?’
One of my personal goals as a Fitness Trainer is to empower and teach my clients that
they hold the answers to their training questions. I’m simply here to use my

Chapter 1
‘scientific’ knowledge, real-world experience and observation, and

then take the client’s individual information and marry the two situa-
tions.
Some of the training principles I share are not documented in the latest university
studies because I believe that we do not need to wait for science to ‘prove’ anything
before we can benefit from it. Science is simply a theory intended to provide objec-
tive analysis.
Objectivity is lost during experimentation when the research conclusions are influ-
enced by the researcher. I’m not trying to devalue or reject science but rather to
teach you to keep science in context and understand how it is misused to make cer-
tain claims and beliefs, especially when the companies are paying the researchers’
bills.
Intuition can be used interchangeably with the term ‘gut instinct.’ So how do you
identify intuition? It’s simple - it’s when, ‘you feel it’s the right way to go!’ Remember
that hesitation comes from your ego, fearing that you have made the wrong decision
and what others will think.
If you look at transforming your body as more of an art

rather than a science,
you must learn to master your gut instincts.
If you believe it is more of a science rather than an art, you will have to find comfort
in your academic textbook answers. If you see it as science, expect test tube results.
13. Not Deciding to Be Successful and Not Taking Responsibility.
I learned this philosophy from the Australian strength coach Ian King. It goes some-
thing like this:
“You are getting everything you deserve right now based on the person you
are being and the decisions you have made. You will continue to get the same
thing if you continue doing the same thing. You will not get a different result
unless you become a different person by habit and action.”
This philosophy has seriously impacted me – everything you have in life is exactly what
you deserve to have and everything you want to have.
Powerful!
Jim Rohn, one of the world’s greatest personal development coaches constantly
preaches passionately on this topic and has this to say.

Chapter 1
“You must take personal responsibility. You cannot change the circumstances,
the seasons, or the wind, but you can change yourself. That is something you
have charge of. You don’t have charge of the constellations, but you do have
charge of whether you read, develop new skills, and take new classes.”
Brad Sugars, an Australian entrepreneur and wealth/business coach, describes an
excellent picture of this philosophy of taking responsibility. It is a very clear and ac-
curate portrayal of the difference between taking responsibility (described as play-
ing above the line), and avoiding responsibility (playing below the line). Observe the
words ‘victim’ correlating with playing below the line, and the words ‘victor’ correlat-
ing with playing above the line.
V
I
C Ownership
T Accountability
O
R Responsibility
Y
V
I Blame
C
T Excuses
I Denial
M
Which line do you play in? It is much easier to play below the line, especially when
our society reinforces this attitude.
One of my goals in writing this book is to help you focus on reaching your full poten-
tial with regards to your physical being (although these principles apply to your intellectual,
relational and spiritual life too).
Do you think that the best way to fulfill your potential is by blaming
someone else? Does this way of living allow you to reach your full po-
tential? Never!
This is a guaranteed way of allowing short term relief

but the downside is that it leads to a
long term spiral downward of
never gaining control of your life
and not truly reaching your potential.

Chapter 1
So whatever body you are living in now – maybe it’s too thin, too big, too soft, too
flabby, not tight enough, not strong enough and so forth – you are responsible for
transforming your body for the better, if that is truly what you desire.
14. Not Being Held Accountable.
The famous King David of the Bible speaks about this issue in Proverbs 27:17 (New Living
Translation). “As iron sharpens iron, a friend sharpens a friend.”
This does not mean sharing your goals with the world but it does mean committing
to a trusted friend – perhaps your training partner, your personal trainer, or a close
friend of the same sex – what you plan on accomplishing, and allowing them to ask
you the hard questions once a week. “Are you on track to your goals?” “Did you eat
the 6 meals a day that you said you would?” “Did you perform your 5x of cardio at
7 A.M. like you planned?” “Did you buy water instead of Coke when you went shop-
ping?”
Give your accountability partner

permission to be hard on you.
I once had a training partner that had a hard time keeping a schedule so he agreed in
writing that if he ever missed more than two training sessions with me each month,
he would pay me $500 cash!!!
Nobody wants to appear apathetic, uncommitted and half-hearted towards their

goals. This is why being accountable to a journal or a diary will not cut it. How will
the piece of paper hold you accountable? There is no consequence to your action.
Hold yourself accountable to someone you admire, who will not be easy on you
and someone you do not want to disappoint.
This might sound extreme and against the norm of society but if you want to look like
the rest of society then live how the rest of society but if you want to look like the
rest of society then live how the rest of society lives, without accepting the conse-
quences of their actions or keeping commitments.
As iron sharpens iron, a flame starts to burn, and as that flame burns it becomes so
hot that the fire becomes an unstoppable force. Accountability is not designed as a
guilt trip but as a tool to strengthen and reinforce your commitments to another hu-
man being. I promise you that you will gain inner strength and life from this activity
and your commitments will burn hot and turn to hard, iron steal!

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15. Ignorance
I believe that what you are about to read will live up to its promise – but before we
move on to disproving some of the most common fitness myths, let’s ensure we side-
step the NUMBER ONE PITFALL and OBSTACLE that is stopping thousands of women
from achieving their goals.
IGNORANCE – the complete misunderstanding of the principles of losing fat and

defining muscle. And this is not completely your fault. Just spend a few hours on
the Internet or flipping through the pages of a fitness magazine and you will view an
assembly of 10-50 workout routines in just one magazine. This leads the reader to
believe there is no one way of training and variety is the key – however this is a mis-
conception that can roadblock your success!
Think about it - your muscle has a specific personality and identity. A muscle is a
muscle, it is not fat, it is not bone, it does not have feeling or emotions and it does
not have a brain. Muscles CANNOT choose which stimulus they wish to respond to.
Muscles will respond to a certain stimulus – without negotiation or bargain - no matter
what condition.
In fact, I will be bold enough to say that definition – in most circumstances – will start
to appear even in the harshest of conditions based on some universal principles that
we will dive into shortly. Building muscle and getting lean and defined has been com-
plicated by the commercialized fitness industry, nutrition industry and supplementa-
tion industry – all driven for the sake of the almighty dollar.
With that in mind, it’s time to

disprove some common
fitness myths.

Chapter 2
Chapter 2:
The Top 12 Body Shaping Myths
1. Nutrition Supplements Will Help You Lose Fat
Assuming your training, nutrition, lifestyle, and sleep habits are operating on the
optimal end of the spectrum, introducing supplements will make a 10% difference - at
best - and this is being generous. Generally I would say they make a 1-2 % difference
because they only work in synergy when your training, nutrition and lifestyle are di-
aled in – and for most women taking supplements, this is not the case.
You will be more successful taking your fitness to the next level by mastering the
training techniques, recovery techniques and nutrition habits that I share in this
book. Pick up any fitness magazine nearby and I promise you that the only thing those
supplement advertisements will deliver is a lighter wallet.
FAT BURNERS ONLY WORK BY DECREASING YOUR APPETITE SO YOU AC-

TUALLY EAT LESS AND PROVIDING YOU ENERGY
SO YOU CAN WORK OUT MORE.
If you fail to eat less or workout more, that fat burning supplement has been a com-
plete waste of your precious money. There is no ‘magical, secret ingredient’ that will
blast away fat. No, it’s only going to make it easier for you to do the work that is
required to lose body fat mass - don’t let any supplement ad convince you otherwise!
Starting up on a fat burning supplement with the belief that you can do everything
the same, while starting to see great results is only setting yourself up for failure.
Don’t fall prey to what the supplement companies want you to believe.
Put garbage in and garbage will come out in the form of de-
creased energy, slow recovery, poor appetite, poor sleep, and
poor attitude – all elements critical for
DEVELOPING BETTER FITNESS LEVELS.
Exercise, proper nutrition, enough rest, and a positive frame of mind are what will
bring you results. Some supplements will just help you get there - and these will be
discussed later on.

Chapter 2
2. You Need to Alternate Between Low Intensity Phases

and High Intensity Phases
The fact is that your muscles will only get stronger and more defined as a result of
applying the most fundamental muscle toning principle in this book – progressive
overload. Low intensity training contradicts the most fundamental training prin-
ciples required for transforming the look of your muscles.
Progressive Overload refers to gradually and consistently

INCREASING the demands on the musculoskeletal system in or-
der to continually make gains in muscle size,
strength, endurance and flexibility.
In simple terms – you must subject your muscles to an unaccustomed stress. When a
muscle is subjected to a degree of unaccustomed stress and effort, (to the point of
avoiding injury) muscle adapts to the added stress by growing stronger along with
drastically speeding up the metabolism.
A simple principle by definition, but the term has been abused, taken out of
context and very poorly executed. Remember that your body will only change if you
give it sufficient reason to.
Many magazines say that progressive overload is as simple as doing more sets, more
reps and more weight. This is PARTLY true. Misapplying this concept is where most
people completely screw up the cornerstone of enhancing the look of their body.. If
doing more sets was the answer, then high volume workouts, found in many fitness
magazines, would be the key, and you would probably already be lean, toned, and
sexy.
Doing more reps is definitely not the answer, because then all the women who are
lifting those five pound ‘pink’ weights (as I like to call them) would be developing the
body of her dreams. As you’ve likely noticed, this is not the case. If there is one criti-
cal piece of advise I would like you to learn from this book, it’s that you should NOT
be scared to lift weight. You are much stronger than you think and by being afraid
to lift heavier weights, you are only holding yourself back from progress. Yes, that’s
right. Shy away from the weights and you are shying away from your goals. It really is
that simple.
Let me expand on this.

No new muscle can be built because there is no overload.
When you go into the gym, day after day and pick up the same five pound weight,
your boy gets used to this. It says, “Hey! She’s doing the same thing she’s done for the

Chapter 2
last two years. Awesome. That means I can sit back, relax, and get comfy in my zone
of homeostasis. There is zero reason for me to change anything.
If you are going to change your body,

you absolutely MUST change the way you train.
Lift heavy, lift with intensity, and then allow for rest.
Now, I know what you’re thinking. “But I don’t want to develop huge muscles and
start resembling the next Arnold Schwarzenegger!”
Don’t worry - you won’t. TRUST ME on this one. Women simply do not have the tes-
tosterone flowing in their bodies to enable them to develop huge, masculine muscles.
Unless you plan on taking ‘help’ (steriods) to sprout pounds of new muscle mass -
which I’m almost 100% positive you won’t be, you have nothing to worry about.
Lifting heavy weights is going to change the shape of your muscle, ramp up that me-
tabolism so you burn more fat all day long, and help you look leaner and more de-
fined. Isn’t that what you’re going for?
The key to getting that sexy physique is picking up those weights. Not hours upon
hours of cardio, but short, intense weight training sessions.
I’m saying it again - I really need to drive this point home to you. Weight lifting is go-
ing to be the foundation that gets you the body you desire. Whether you want to lose
weight, develop more curves, or whatever other goal you have. Minute for minute,
weight lifting training is your best choice. Hands down! Plus, do you really like slaving
away like a hamster on that treadmill? And if you’re currently doing this, when was
the last time the scale moved? Right. That’s what I thought. Remember, the definition
of insanity is doing the same thing over and over again but expecting different results.
Don’t you think it’s time you changed something?
If you are going to rest then rest; if you’re going to train
hard then train hard.
3. If You are Not Achieving Your Goals, Blame it on Your Genetics
Too bad the advice of ‘choose your parents wisely’ is out of your power! The bottom
line is that bad genetics is an excuse for the lazy. It’s an easy way out and it’s a very
convenient cop-out especially when there is no one around to prove that it’s true.
How sure can we be when the woman who cries ‘bad genetics’ is skipping her gym ses-
sions on a regular basis and eating like “crap” when no one is around? Perhaps she was
born with a naturally slow metabolism, but more likely, she has simply not learned
how to train effectively and eat right for developing an attractive body. Rarely are
genetics the problem – most of the time the problem is YOU! However, if you truly

Chapter 2
are genetically cursed, you will ALWAYS have to work a little harder to keep up to par
but I believe you will be quite surprised with the results you attain using my program.
I would like to make this very clear though! There is no excuse, I repeat –
NO EXCUSE to throw in the towel and give up if you have unfriendly genes.
By training smarter, you can overcome most obstacles and

conceal your shortcomings.
4. The More Supplements You Can Take,

The Better Results You’ll Get
Is your medicine cabinet starting to resemble a pharmacy? Do you have supplements

in your bathroom that you can’t even pronounce the names of? This is one unfortunate
situation that many women find themselves in - supplement overload.
The problem with this is that when you are so directly focused on what this supple-
ment will do for you and what that one will, it takes some of your focus away from a
proper diet - which is the BASE of what you need. If you don’t have the base down,
how are you going to build upon it? I’d like to see you try hand a picture up on the
wall when there is no wall to begin with!
Supplements can AID your progress, not create it. As soon as you start relying on
supplements to do the work for you, you are going to be disappointed.
Some supplements might offer a ‘quick fix’ to get you seeing short-term results, but
they are not going to last.
It’s your hard work through a smart diet and training program that will produce the
results, so the more you focus on this, the more chances you stand to see progress.
The majority of supplement promises are simply QUICK FIXES.
Add to this that some supplement companies aren’t even doing thorough research
about their products before they hit the market, and you don’t really even know
what’s in there! Do you want to be putting some foreign substance in your body, not
knowing the long-term effects it may have on you? Didn’t think so. Remember, long-
term health is KEY here. This is not to be jeopardized just so you can fit in size 4
pants tomorrow.

Chapter 2
5. But I Need To Be Doing Cardio To Lose Fat
This is yet another very popular myth that almost every woman has believed at some
point in her life. This myth is that cardio burns fat most effectively.
Cardio is only going to make you a

smaller version of your current self.
Okay, so it’s true - cardio burns calories. Create a negative calorie balance and you
will lose weight. Therefore, since cardio burns calories, that then means, cardio helps
you lose weight.
Well yes, but what type of weight are you losing? Cardio, while it does burn calories,
when not performed in the correct manner (more on this later) can actually start
burning away your muscle tissue!
It is that muscle tissue that’s going to help you burn more fat ALL DAY LONG - why
would you ever want to get rid of it?
That would just be silly. The key with cardio, is performing the right kind, only as
often as you have to.
The body adapts quickly to cardio and while you were once burning 500 calories on
your hour long trek on the elliptical, after a few months you might only be burning,
oh, maybe 300. Isn’t exactly fair, is it?
Take a good look at that women you see, day after day, on the cardio machine. She’s
doing her time, so why isn’t she losing any weight?
This is why.
6. High Reps Equals More Calories Burned Equals Better Fat Loss
This is going to be a continuation on the ‘lifting heavy’ portion you learned earlier.
Do you think that you should be lifting your weights 15-20 times each time you do a
set? This is the common notion because it then means you are training for endurance -
and ‘endurance muscles’ are long and thin.
You want to know the truth? If you are able to lift a weight 20 times, it simply is not
challenging enough for you. If you want to train your endurance capacities, get out-
side for a run.
Weight training is done to develop strength, and this includes working in the 3-12 rep
range.

Chapter 2
Here’s another secret. When you lift a heavy weight, your metabolism skyrockets! You
will create tiny tears in the actual muscle fibres and then later on in the day, the body
is going to have to expend energy to fix these tears.
Think lifting that light weight is going to create those tears? The body can easily
achieve that lift so there is no reason for damage to occur to the muscle.
When you lift weights, you want to do a small amount of damage to your muscles each
session. This is what makes you stronger, this is what makes you leaner, and this is
what makes you have curves in all the right places. It is simply the best way to train.
If you want the fastest metabolism possible, lift the heaviest

weight you can, while maintaining correct form.
Again, do NOT, I repeat, do NOT be afraid you’ll grow huge. Growing new muscle
takes calories - are you going to go off eating like a teenage boy in order to provide
these calories to the body? Likely not. You can’t build huge muscle out of nothing, so
unless you are consuming large amounts of food, you are not going to get large.
7. Circuit Training Is A Great Way To Workout
Circuit training has become vastly popular amongst women these days. They figure
they can get through their workout quickly, all while burning fat to boot.
The problem with circuit training is that you when you are lifting heavier weights
(which, as discussed above you need to be), circuit training is not going to provide
enough rest in between your sets to allow your body to recover so you can continue to
lift heavy enough weights.
You would be far better of doing 2 sets of 8 solid reps of one particular exercise than
doing 4 sets of 20 on some circuit training round.
Cut down on the volume of reps and sets you do with a circuit training program, and
instead, lift heavier but take more time to rest. That is the best way to get to where
you want to be.
Circuit training does not give you enough time to rest so you
can continue to lift weight optimally.
Just because your muscles say, “Okay we feel fine, let’s train again,” you still must
experience FULL recovery prior to attempting to stimulate your muscles again for
more muscle growth.
Many scientific studies demonstrate one set is almost as effective as multiple sets, if

Chapter 2
not just as effective in strength and muscle hypertrophy. A few maverick fitness au-
thorities and professional bodybuilders have advocated high intense, very low volume
training.
Author Jones, the founder of Nautilus and MedX weight training equipment, was one
of the early pioneers of single set training. In the 1980s, Casey Viator, the youngest
Mr. America and Mr. Olympia contestant, and Mike Mentzer, Mr. Universe and Mr. Olym-
pia contestant, promoted the high intense, low volume training. More recently, Dorian
Yates, several time Mr. Olympia, reportedly performed only a warm-up set and one or
occasionally two workout sets throughout his off-season training.
Higher duration and more frequent sessions are critical if

your goals are muscular
endurance, fat loss and cardiovascular training.
Duration, frequency and intensity are all inversely related, which means that if dura-
tion is long then intensity will be low. If frequency is regular then intensity will also
be lower.
As you can see, multiple sets workouts (more than 3-6 sets per muscle total) and frequent
training sessions (training two days in a row for a hard gainer is suicidal) contradict the most
critical variable of muscle building – intensity! Ironically, bodybuilding magazines cre-
ate these ridiculously long and arduous sessions, which make hard training impossible.
8. It’s Best To Skip Eating Around Your Workout To Burn More Fat
This is a big one. Don’t eat around your workout because then you will only have to
burn off those calories before you start burning fat.
Okay, so, let’s get one thing straight. Fat loss depends on total calories burnt over
the entire day. Do you think your body knows when you burn those calories? Nope, it
doesn’t. All it cares about is that the calories burned at the end of the day are less
than the total number of calories you’ve consumed. Accomplish this and you are on
the road to success with weight loss.
Now, with regards to eating around your workout, would you attempt to drive your car
without filling it with gas first? How far would you get? Do you think it’s healthy to try
and run it off fumes? Probably not.
So why do you think it’s healthy for your body to run of ‘fumes’ while it’s working out?
Since it’s the end of the day calorie total that matters, you want to be getting the
most from your workout. The harder you can work, the more calories you will burn.

Chapter 2
You will work a lot harder if you are eating before your workout, let me tell you that.
So don’t be afraid to eat. You just need to be eating the right foods - and we’ll get to
that shortly.
9. Don’t Eat Before Bed If You Are Trying To Lose Fat
This myth goes along with the one above. How many times have you heard that you
should avoid eating before bed at all costs?
The reason being that your body will just convert those calories to fat.
Do you think your metabolism shuts down at the end of the day? “Well body, I’ve had
enough of you for a while, I’m calling it a day! See ya!”
Not likely. Your body will keep on functioning, keep on burning calories. True, you’ll
be burning them at a lower rate, but you’ll still be burning them. Don’t think that
eating before bed will result in direct fat gain.
Again, it’s TOTAL CALORIES that matter. If you’ve burned off more calories than you
consume - even if you eat some of those before bed, what’s your body going to build
fat out of? Again, it takes excess calories to build tissue. If there isn’t an excess there,
there isn’t excess tissue being built.
Plain and simple.
The only way your body will gain body fat is if you eat excess
calories over the course of the day - regardless of what time
they enter the body.
The bigger problem with eating before bed is the types of calories you are eating.
How often do you sit down to a plate of tuna and vegetables while watching your fa-
vorite TV show before bed?
Once in a blue moon - no doubt. More likely, you’re sitting down to popcorn, chips,
candy, chocolate, ice cream, maybe you even decide to be ‘health conscious’ and
go for those low-fat crisps - whatever it is, these foods are usually consumed in vast
quantities or are extremely calorie dense (or worse - both!). This is what then leads
to a problem.
Now, you HAVE overconsumed calories for the day and now yes, your body has a rea-
son to start adding fat mass. It’s not the act of eating that does it, it’s the number of
calories in the food.

Chapter 2
10. You Need To Workout Every Single Day
While yes, sticking with a workout plan will be vital to your success, this workout plan
must have rest days in there as well.
You see, when you start overworking your body, you will release a large hormone
called cortisol. This cortisol then, is going to promote the accumulation of body fat,
particularly around the abdominal region.
Cortisol is THE ENEMY!
We want to avoid that little beast as much as possible. By providing your body with
enough rest in between your workouts, you will keep it to a minimum.
Plus, you won’t have to spend your entire life in the gym - because, who really wants
that anyway? You’ve got other priorities that you need to take care of - I know just as
well as you do that there are not enough hours in the day.
By making your workouts most effective, you can get into the gym, get out, and still
see results.
In order to get the body that you are aiming for, you do not need to ‘set up shop’ in
the gym. It’s not going to be come your new home away from home, as long as you
are smart with how you train.
11. Searching For the Perfect Workout
I agree that there are perfect principles but not perfect workouts. The perfect
workout usually follows the latest trends, changes every few months, involves some
miracle pill on the pages of hyped-up magazines and web sites. How could the pro-
gram POSSIBLY be perfect if it is not individually customized?
The problem with the perfect workout is that it is written

by an author in the absence of your abilities, training age,
genetics, and goals. Your are better off looking for the per-
fect principles that will ensure Optimal Results..
Also, any workout is like the food in your cupboards. What do you do when it
expires? You throw it out – it is no longer useful and has no more purpose. Every train-
ing workout has a lifespan to it and will expire as well.
The training principles I will share in this book’s program can be applied for the
rest of your life. However, I would be lying to you if I told you that my program did
not have an expiry date. You will not fully exploit the potential of my program in a

Chapter 2
period of less than six months. Don’t worry, you have a ways to go before that point
so keep reading!
Stop looking for the perfect workout as if it’s locked up somewhere in

a secret vault.
There is no program or author of a program that knows more about your body and
personal circumstances better than you do. Your body is a brilliant organism and will
adapt to anything you force on it. This means that the initial stimulus of any perfect
program will wear off because your body will accommodate to it.
To prevent plateaus, you must learn how to cycle a few of

the most fundamental Fitness
principles discussed shortly.
12. What Worked Great For Your Best Friend Will Work For You
One place where most women run into trouble, is they copy exactly what their friends
have been doing. Keep in mind that your body is unique and will need certain things in
order to be successful.
Some people do really well on a high-carbohydrate based diet, while others do better
on a lower-carb approach.
The trick is figuring out what will work for you, because you are the one who is going
to have to live with it.
As you learn the basic principles of fitness in this book, you’ll come to understand
what you need to be doing in order to see yourself.
So don’t just copy what another woman has told you works for her. Learn your own
body instead. That’s what will make sure you continue to have success.

Chapter 3
Chapter 3:
How To Build How To Develop Attractive Curves
If you just arrived today from planet Mars and were not exposed to any of the above
mythology, you would instantly have an unfair advantage over the rest of the cardio-
bunny women trying to build a body they deserve and can be proud of – a body that
turn heads and captures attention everywhere.
If you are still struggling with some of the above myths I do not expect you to let go
of your own way of thinking and crash your inner hard drive immediately. However,
each day you need to delete corrupt files that you have allowed to influence your way
of thinking and replace them with new fresh files that will make your system perform
more efficiently and powerfully!
What you are going to learn in this e-book is absent from the majority of fitness maga-
zines, gym conversations, and personal training certifications. I realize it will take
courage and faith to go against what everyone else is doing. But REAL learning is DO-
ING – not just talking or reading about it. You will not really LEARN this sys-
tem until you have actually DONE IT.
To emphasize again, as you read through this course you must trust me – completely
let go and abandon any preconceived ideas you may have. Filter out all
the tips and secrets and techniques that did not get you anywhere. No
matter how popular a certain concept is, it might not be for you. Don’t be surprised if
you come across some content that causes you to drop your jaw or surprises you – I will
explain the why to everything. Follow it as if you are really from another planet and
have never read any popular fitness literature before.
Most training programs you have followed only work temporary or for short periods of
time. Some authors will tell you three exercises per muscle group, some will say 6
sets of 6, and some will say 4 sets of 8. Some say short rest, some say long rest, some
say train every 3 days, some say 5 days.
So which is it? The method I will teach you is the most powerful way to reshape your
muscle naturally and has been shown to work indefinitely until you reach your goal
for an attractive figure with curves where they should be.! I will put to rest all the
confusion and explain the simplest yet most powerful system to insane results!
You must earn your curves! It is not something given to you freely. In fact, your body
does not even want to keep the muscle that forms these curves on your body – it is
metabolically very costly. Your muscle is lazy and would prefer to sleep all day – not

Chapter 3
grow. You are fighting against your body’s will to build and define muscle. Don’t ever
forget that this is your goal not your body’s goal. If you truly want to create a good
looking figure, then you must overcome your body’s resistance and stubborn attitude
to building muscle. Get this through your head - you must give your muscles a reason
to grow. Again, remember here, we are not talking about you growing massive muscle
like the muscle-bound 20 year old pumping the plates in the gym. We’re talking about
muscle that is going to help reshape your body, making areas you want to look thinner
look that way, and areas you want to look curvy, look that way as well.
So why must you give it a reason? Because your body is designed to adapt to stress.
Walk into the cold and you will begin to shiver to keep warm. Walk into a hot room
and your body will sweat to keep you cool. Walk into the sun and your skin will darken
to protect you from the sunlight. And to make this practical, force your muscles to do
‘more work’ and they will be forced to get bigger.
How Do You Force Your Muscles To Do More Work?
#1:
No-Nonsense BODYSHAPING Principle
The Stress Must Be Specific
This is one of the foundational principles of muscle shaping. Basically, if you wish to
reach your training objectives you must train specific to your goals. The word ‘spe-
cific’ rules out the importance of many erroneous training principles in magazines
such as drop sets, super sets, pre-exhaust sets, instinctive training, descending sets
and more. If you want to become a really good runner – run. If you want to become a
really good swimmer – swim. If you want to become really good at super sets and drop
sets – do super sets and drop sets. But realize these training principles are not based
on forcing your muscle to do more work, which is the only way to force more muscle
growth, and change the way the shape of your body looks. These techniques will
make you fail because of fatigue, not strength.
Hard to believe but think about it yourself. The principle of specificity is based on
Newton’s law of physics – cause and effect. Applied in fitness, this means that for ev-
ery action there is a reaction, so if you apply a specific stress (the cause) there should
be a specific adaptation (the effect).
#2:
The Stress Must Be Above Your Threshold
The stress must be heavy enough to exceed the normal threshold of the muscles. You

Chapter 3
see, training with weights at your 60-80% 1 Rep Max (RM) will not stimulate any chang-
es in how your currently look.
Don’t get me wrong – you body will adapt muscularly, neurologically, and structurally
to this specific stress – but it will stop and end here. Even if you are increasing reps
and sets, the muscle might change minimally but there will be NO sufficient reason
for your muscle to change further because you are still within your natural threshold.
So if you want to stay looking fairly similar to how you do now, keep following conven-
tional training programs that emphasize higher volumes of training, because they are
not made for extraordinary results.
#3:
No-Nonsense bodyshaping Principle
The Stress Must Be With Heavy Weights
Remember that your muscles do not want to work any harder than they have to. Think
of your muscles as being lazy - they always want to sleep. They will only wake up in
an extreme emergency and if it disrupts their sleep. Your muscles do not want to work
any harder than have to and will only use the necessary amount of muscle fibers re-
sponsible to get the job done. If this means the inactive muscle fibers make no effort
or contribution to the lift – so be it. They would rather sleep anyway and not have to
go to work and become more shapely.
From this we discover that we must do exercises that are extremely demanding
(yet avoiding injury) and involve the totality of the muscle. So how do we recruit and
use every single muscle fiber without our own MRI machine? You lift really HEAVY
WEIGHTS!
Heavy weights call on every fiber of muscle that you have – by using all your muscle’s
capacity. Forget those wimpy isolation exercises that target only part of the muscle.
No-Nonsense bodyshaping Principle #4:

The Stress Must Be With
The Correct Rep Range
This is the second part of the equation.
You must lift the weight a proper number of times each set in order to cause the
muscle to change and start looking the way you want.
Lift for too few reps and it will not change. Lift too many and it will not be challenged
enough.

Chapter 3
The key is lifting right in the 8-12 rep range. This is where you will get the most mus-
cle definition happening, along with helping your body grow stronger. Strong women
are sexy - and it helps you maintain better health in the future.
You don’t want to become a woman who has trouble carrying in groceries by the time
she hits 50 or 60. You want to stay strong for years to come!
Lifting heavy weights in this rep range is what will do it - and you’ll look sexier to
boot!
#5:
The Stress Must Be Progressive Overload
This is basically saying the stress must be above your threshold, but because it is the
cornerstone of No-Nonsense Bodyshaping, let’s review it again.
You have probably read a lot about lifting with slow-speed, quality repetitions (which
usually happen to be light weights - go figure) instead of lifting heavy weights for muscle
mass.
Let me tell you straight out – lifting slow speed light weight for high reps is good for
burning calories and that’s it - and as we already determined, while burning calories
will help you lose weight, we want to change your shape. This involves building lean
muscle tissue, while losing the fat that is covering them, resulting in a sexy, toned
figure.
Quality light repetitions will do nothing for gaining muscle mass – there is no over-
load, there is no intensity, there is no unaccustomed stimulus and there is minimal
muscle fiber recruitment. To get the muscle to grow and change, you must
subject it to unaccustomed stress. When your muscles are subjected to a suf-
ficient degree of unusual discomfort and stress (not to the point of injury), your muscles
will respond by getting stronger and changing the way they look to adapt and cope
with the added stress.
High volume workouts with multiple sets and

multiple exercises will only allow you
to work out at a moderate intensity and moderate weight.
Training in these ranges only causes your muscles to laugh at you and go back to sleep
because there is no damn good reason they need to change.

Chapter 3
While there is much research to say heavy weights and low reps is the only thing
necessary for muscle shaping - there is much more research and real-world results to
prove that maximum muscle building occurs when heavy weights and high repetitions
are used.
Furthermore, the set must be taken to absolute muscular failure – nothing shy of this
is acceptable.
Realize that I am referring to overall total body failure – staying in the gym for a reck-
less amount of time for the sake of hammering your body. This approach is wrong.
Training to muscular failure within a set is correct.
Interestingly, this is when you see the light and discover why you may have not been
getting significant using conventional bodyshaping programs. Here is the contradiction
– the author of a conventional muscle-building program tells you that you must train
hard, and then prescribes a program that makes hard training impossible!
Working out with a conventional program is not severe enough to threaten the survival
of the muscles and body. The conventional routine overload is too low and the stress
is not progressive. This is why fitness magazine routines will always fail
– the level of overload required contradicts the volume prescribed and
the intensity is not reoccurring.
You see, your muscles operate out of ‘survival.’ Your body is set up with a regulatory
and sensory system that is a part of your body’s defense mechanism for survival. Your
muscles will only signal the need for more change if they are scared or frightened into
preventing a previous nightmare (your previous training session). When you progressively
overload your muscles they will be frightened of experiencing the same trauma and
scared into growing stronger so they do not have to face the same nightmare again!
Your muscle would prefer to sleep peacefully (homeostasis) all day long and not have to
wake up and change to the demands placed upon it.
No-Nonsense bodyshaping Principle #6:

The Stress Must Be Intense
Let’s first define what intensity is NOT:
Intensity has nothing to do with duration. You might hear, “Wow, I just worked out for
2 hours and that was intense.” No it wasn’t – it was just long and dumb.
Intensity has nothing to do with frequency. You might hear, “I just trained 5 days
straight, it was super intense.” No it wasn’t – it was just overkill and stupid!
The problem with the term ‘intensity’ is that it is a subjective term and many fail

Chapter 3
to view its limitations. You have probably seen workout ads claiming to be the ‘most
killer routine ever,’ or ‘the most intense system ever’, or the ‘best system ever.’
Now ask yourself, “measured how?” By what standard of measure proves that Workout
A is more intense then Workout B?
I have to give credit to Arthur Jones and Mike Mentzer who first gave some real clarity
to the term intensity - yet their definition is very vague and can create a downward
spiral if not fully understood. Basically, they say you must exert “100% of momentary
effort.” This is a good start. However, if you exert 100% effort on a day that you are
coming down with the flu, just partied the night before, are coming off a night shift,
or dealing with some personal life-related stress your 100% effort will not trigger any
new results because it was still below your last workout’s 100% effort (or threshold).
So the Jones/Mentzer definition of intensity is subjective, not objective.
Continual RESULTS NEED OBJECTIVE DEFINITIONS; THEY need num-

bers and calculations – not feelingS.
To make consistent RESULTS you need a better way to measure the inten-
sity of each exercise. You need a better way to ensure progressive overload
and a better way to prevent overtraining. Read on – we are getting there.
#7:
You Must Recover From the Stress
When was the last time you saw a full-page advertisement on ‘Recovery?’ Why is this
topic rarely talked about, so poorly understood and ineffectively applied? Probably
because there is no money to be made on the concept of sit on your ass and do noth-
ing. Seriously, how much money can be made in a DVD series, seminar, e-book or fit-
ness magazine that promotes ‘doing nothing’ and still offers results?
This is probably the TOUGHEST CONCEPT TO PROGRAM into your

brain. But the truth is that staying out of the gym and recov-
ering will put far more muscle on you than any amount of
money spent on supplements and a ‘training like the pros’
way of thinking.
I’m guessing (since you bought this book) that your goal is to change the shape of your
body – and that means building new, lean muscle tissue. NEW muscle has to
grow. First, you have to give your body a reason to build new muscle (progres-

Chapter 3
sive overload). Second, you have to give it time to build new muscle.
If camping out at the gym until you gained 2 pounds worked then you would not need
to RECOVER! You don’t get progress in the gym – you create the POTENTIAL for prog-
ress assuming you recover – IF you eat and sleep optimally the next few days.
These are the times that progress actually occurs.

As we have discussed, the way to get your body to grow new muscle is to
make it NEED more muscle by training at a level of intensity above your previous
threshold – you must surpass your previous limits. Compare a grueling training session
to getting run over by a truck – your body is broken down and your energy resources
are depleted. But again, don’t worry, I assure you, by applying these principles you
are not going to grow pounds upon pounds of new muscle. We are talking about add-
ing a few pounds of muscle here, while stripping away a few pounds of fat. So, you
are around the same body weight, but have a whole new body composition. Composi-
tion is key here ladies, it is what will determine how you look, not that silly number
on the scale. If I had my way, I’d have you throw that scale right out - but I under-
stand you may be reluctant to go that far.
So, for these changes to happen, your training sessions must induce trauma and make
your body extremely vulnerable because of the damage you have evoked. So, your
PRIMARY focus after an exhausting and damaging, muscle-stimulating workout is for
your entire body (not just your muscles) to FULLY recover. In the process you will
grow new muscle that change the way your body looks and feels for good!
However, if you returned to the gym and repeated the identical workout again – it
would not be as taxing and we know that this would not create the POTENTIAL to
stimulate new muscle again.
So this explains how we will be able to create changes with each workout! The
process is almost AUTOMATIC if we fully recover. If you are not fully recovered by the
time you head back to the gym don’t be surprised that you will have not seen any
results occurring.
To conclude, when you are training at the limits of your true potential, recovery is
the missing link and any miscalculation will cause an immediate plateau or even
muscle loss.
#8:
THE STRESS MUST BE SHORT AND INFREQUENT
There is an inverse relationship between volume and intensity. This means that if the
volume (number of sets) is high than the intensity is low and the higher the intensity

Chapter 3
of the workout the shorter the duration. It is a universal law that states you can not
train hard and long simultaneously.
Ironically, this is what many fitness magazine preach. This is probably another one of
the greatest fitness misconceptions that causes people to fail. If you are spending way
too much time in the gym, you are only setting yourself up for exhaustion and lack of
progress. This type of program will not help you build an ounce of muscle and in fact
will cause your body to store more fat to handle the abuse.
Again I repeat – TRAINING TOO OFTEN WILL SABOTAGE YOUR SUCCESS.
It is like telling your body to store fat because it needs the extra energy for those
marathon-long gym sessions! Because science has not determined our recovery code
this is a very individualized process but the principles are the same. You must not
commence your next workout until you are FULLY recovered. Not just your muscles
but your entire system. Even split routines (like upper body on Monday and lower
body on Wednesday) are unproductive because they neglect central nervous system,
immune and hormonal fatigue created on the body, and both muscle groups use the
same energy reserve.
Please re-read the above few paragraphs a number of times. It is absolutely impera-
tive that you understand and are prepared to execute this particular concept. We have
all been brainwashed into thinking that we must do 3-4 exercises per muscle group and
three to four sets per exercise piling on over 20 sets per muscle, which is absolutely
lubricious and downright silly (don’t worry I have been there too). Then, add to the fact that
many, many, MANY women will throw in 6-10 hours of cardio training each week. And
you wonder why you aren’t making progress!
The Two Elements Of Training :
RECOVER
Neuromuscular and Metabolic Training
Neuromuscular training is based primarily, but not exclusively, on the work of the
nerves and muscles. Metabolic training is based primarily, but not exclusively, on the
supply of energy to the muscles.
THE AIM OF TRAINING IS TO INCREASE THE AMOUNT OF PHYSICAL WORK
Physical work can be divided into neuromuscular and metabolic work, or you can sim-
ply refer neuromuscular work to strength and metabolic work to endurance/capacity.
Both physical qualities can be trained connectedly in the same workout (doing heavy
training and endurance training during the same workout) or else on opposite end of
the spectrum (isolating one quality per training phase).

Chapter 3
Here is small chart to distinguish the characteristics between

neural and metabolic training:

Metabolic Training Neuromuscular Training
aka Giant Sets aka Crash Sets
Reps 10-30 1-5
Sets 10-25 5-15
Rest 30-60 sec 90-120+ sec
Weight 60-80% Max 90-100% Max
Exercise Selection Isolated, Body weight, Compound
Compound
Speed of Movement Slower Controlled Faster, Explosive
Time Under Tension 40 - 70 seconds 1 - 40 seconds
Length Of Workout 30-45 minutes 45-60 minutes
Muscle Fibers Used Slow-Twitch and Fast Fast-Twitch
Twitch
How Do I Know if I Have Recovered?

The key to avoid over-training is determining your optimal training frequency and to
closely monitor the progress you make from workout to workout. Be aware of any
signs of slow or arrested development; not progressing in one exercise out of five is a
yellow flag, and not progressing in more than two exercises is a red flag - and means
you need time off.
Here are 3 RULES to follow to monitor over-training:
· The weight did not increase.

to try and increase the weight with each workout. Building more muscle is about pro-
gressive overload. If you begin your workout and realize that you are not
going to be able to lift more weight, literally pack it in quickly and go home. You have
not recovered yet.
· The reps did not increase.

If you are using the same weight as the previous workout
(this is okay) then you’d better be able to lift more reps.
· If it takes you longer to perform the workout.

Progress is driven by intensity of muscular output. Intensity is a function of time.
So even if you do the same number of reps and the same amount of weight but you

Chapter 3
achieved it in a shorter period of time then your intensity has increased. And the re-
verse also holds true. If it takes longer, then you have not fully recovered and this will
delay the recovery process because you are in the hole deeper. Lower intensity can
not build and shape new muscle.
How To Measure Intensity

Here is the simplest tool to measure intensity. Remember we discussed the major
pitfall of intensity is that it’s subjective and relies on feeling – not the most effective
gage for increasing the lean muscle in your body.
Instead of simply tracking your weights and reps from workout to workout, you will
calculate the overall poundage lifted in your one-set, all out special set. This will be
explained in greater detail later but for now let’s use this simple example: If you lift
8 reps of 40 pounds (8 reps x 40 lbs = 320 lbs) your overall poundage would be 320
pounds. So next workout when you wish to compare your overall poundage you can do
the same calculation. Let’s say you did 5 reps at 45 lbs. Let’s see what happens:
5 reps x 45 lbs = 225 lbs. Looks like your overall intensity was lower. This is not good
and means you did not recover. Don’t fret – we have simply discovered that your pre-
vious training frequency was not optimal and we will add one extra day to the recov-
ery cycle.
#8:
(Advanced) No-Nonsense bodyshaping Principle
THE STRESS MUST ACHIEVE THE MAXIMAL
RESULT WITH THE MINIMAL AMOUNT OF WORK
After a few years of training, your body becomes less responsive to your workout
intensity and your progress slows. Some might say, “You are reaching your maximum
genetic potential...” Pretty obvious statement, correct?
Many trainees who have been training greater then 4 years can confess to this. The
majority of people will agree they made their best progress within the first few
months and even first few years of training. I can personally attest to this myself. I
have not continued make dramatic transformations to my body every 6 months.
Think about the majority of people you know who have had dramatic body transfor-
mations. Next time you see them, ask them what contributed to their initial results.
I am confident to say that at least 8 out of 10 will give you a blank stare because they
don’t have a clue! They simply trained and got results. They might have even over
trained. They might have used sloppy lifting techniques. They might have had poor
nutrition. But they still got results. Why?
In the beginning – everything works! Don’t get me wrong, there are certainly methods

Chapter 3
more effective than others – that is why you are reading this book.
However, the reality is that any new stimulus, applied with the above growth prin-
ciples will work for a certain period of time. The question is, “How long?”
This final no nonsense bodyshaping principle is specifically designed for advanced

trainees who are reaching their maximal genetic potential. It emphasizes the
principle of INTENSITY at it’s fullest. It will only be used in the Advanced 29-Week
Max-Power program:
THE PROCESS LOOKS LIKE THIS SO FAR:

STIMULATE – REST – SEE RESULTS – REPEAT.
Ideally it wouldn’t take any sets to build muscle, but since we know the only way to
stimulate muscle is to weight train we must begin with a minimum of one set – one
set per exercise per body part.
The best-set sequence would be one set per body part. One set for legs, one set for
back etc. You could even say, “The ONLY SET in your workout that will FORCE your
muscles to start showing results is the SET in which you perform the HIGHEST
amount of weight and greatest number of reps.”
Any other set beyond that ONE, ALL-OUT SET is just a waste of your precious energy.
Any other sets beyond or before the set that you perform with the greatest amount of
weight and the most amount of reps will do nothing more to build muscle!
Remember, if you are truly going ‘all-out’ then you would have fully exhausted
that muscle and would have recruited the maximal amount of muscle fibers neces-
sary for that particular muscle (after your all-out set).
The concept I want you to grasp is simple: Any additional sets will deplete your finite
energy reserves. For every set you perform over and above your ONE, ALL-OUT SET,
you are eating into your recovery ability. Thus your workouts must be very short and
infrequent for positive changes to occur.
Consider this “one, all-out” set your last set of each set. It’s the set that you empty
the tank on. It’s the set that you record a new personal best. This is the most im-
portant set of the workout. This is the reason you came to workout today. To
outperform last weeks “all-out set” and out do your previous performance for that
particular exercise.
There is no need to stress the muscle once you have ‘sparked’ it into CHANGE with
this last ‘all-out set.” You are striving for the absolute minimum amount of stress to
achieve the maximal result. Muscle growth will result from sparking your muscles into
getting stronger and more shapely by going ALL-OUT on this last set of every exercise
– it may result in one extra pound or one extra rep but this ONE ALL-OUT SET PER

Chapter 3
EXERCISE PER BODY PART IS ALL THAT IS REQUIRED TO MAKE CONSIS-

TENT TRANSFORMATIONS FROM WEEK TO WEEK!
Your body has no reason to change unless you give it a good solid reason to; it has no
interest whatsoever and would rather maintain homeostasis. It is more concerned
with other functions in your body such as gathering energy from food, air and water to
keep the brain and body functioning.
Your body does not even give a second thought to rebuilding torn muscle tissue and
then super compensating UNTIL its basic energy reserves are replenished. If you con-
tinue to do more sets and more workouts before your energy reserves are replenished
then all the fuel that you have been taking in that should have gone to building new
muscle will be directed to simply replenishing the whole recovery system of the body.
THIS IS LIKE ONE STEP FORWARD – TWO STEPS BACK!
Bottom line: Once you apply high intensity stress on the muscle stop performing
any more sets or workouts. It takes one attempt to spark change from starting in
your body. Adding more sets or more workouts prior to a complete recovery is det-
rimental to your body shaping process.
So let me make this perfectly clear – our goal is to use the fewest sets possible
and the fewest number of exercises per muscle group – this will lead to the maxi-
mal results with the least amount of work. All it takes is one, full-out, extremely
tough, set to get you seeing progress and on the road to obtaining the body you
are going for.
I’m dead serious - any additional set beyond this special set will be a waste of time
and energy. Wouldn’t you rather be away from the gym doing something else anyway?
I’m sure you have plenty of obligations that are calling out your name to be finished.
Now, with this training principle, you all of a sudden will have an extra hour or so in
the day.
I know you are saying, ‘how could one set possibly be enough to provide a good work-
out?’ Don’t worry, your not going to be doing literally just one set; however, the take
home message is that it’s only the last set of each exercise that makes the greatest
impact on your physique.
Don’t underestimate the power of the one set that involves the maximal amount
of weight with the greatest amount of reps that will involve the greatest amount
of muscle fibers. Unfortunately most women are into doing circuit training that has
them doing set after set after set. How the heck can you truly go ‘all-out’ with that
kind of volume? You can’t. Training hard and training long cancel each other out.
Anything requiring you to lift less weight or less reps than your current threshold and
involves less muscle fibers activated than possible – violates every fundamental fitness

Chapter 3
principle in existence and will lead you right back to your old way of training, along
with your old body shape.
After you perform this one, all-out special set, it is time to go home, eat, sleep and
rest up until your next session where we will gradually and consistently exploit this
process.
Remember, if you want to look like everyone else – train like everyone else. If your
subconscious tries to trick you into thinking that spending hours in the gym and re-
peating set after set is the right way then take a second look at these people and see
that they do not look any different whatsoever.
The 29 – week training program incorporates an advanced training technique that is

literally created around only ‘one, all-out set.’ I call them Crash Sets.
However, the 29 – week beginner-intermediate training program will still require you
to go absolutely all-out on the last set of every exercise. More to come on that later.
And please don’t start getting scared, many women would at this point, but trust me,
you are stronger and more capable than you think. It is my job to prove this to you.
To Summarize:
• The stress must be SPECIFIC – the only way muscles will change is if you upset
their state of normalization (remember your muscles would prefer sleep all day – the
last thing they are thinking about is changing the way they look).
• The stress must be HEAVY – the threat of the weight must recruit every single
muscle fiber. The stress must be am extreme abnormality that far exceeds the normal
carry capacity of the local muscle. The body will deal with this emergency through
hypertrophy (the cells that make your muscle increase in number, and thus change the
way they look).
• The stress must be PROGRESSIVE – each trip to the gym must bring increases
in strength, and the stronger you become the better shape your body is going to take
on – this is a universal law. Training with a conventional training program and adding
more sets and reps will counteract this principle. Conventional programs do not focus
on gaining more strength and gaining strength in a critical component of the process
of changing how you look. The two are directly related.
• The stress must be INFREQUENT – this is an individual difference that can

be hindered or accelerated based on your choice of recovery techniques. Exploit the
recovery techniques in the next chapter and you will be able to train every 3 days but
this is not set in stone – you might need more and very rarely less.

Chapter 3
• The stress must be INTENSE – I have given you a tool to measure intensity so
you will no longer be guessing and using your instincts, which is a poor way of gauging
your progress. I also suggest that you time the length of your workout. Completing the
entire workout in a shorter duration is a definite sign of greater intensity.
• The stress must be SHORT – remember that intensity and volume are inversely re-
lated. You can not have the best of both worlds. The only way to train with maximum
intensity is to avoid long, moderately intense training sessions like the plague – these
will just drain your energy reserves like a hole in a cup of water. I have made it crys-
tal clear that you will ONLY need ONE, ALL-OUT, NO-NONSENSE, EXTREMELY DIFFICULT
SET PER EXERCISE PER BODY PART. After this one SPECIAL set you move on to the next
muscle group.

Chapter 4
Chapter 4:
Advanced Recovery Methods -How To Accelerate

Recovery From Training
1. Time
The most underestimated and most important factor of recovery is time. This can be
expressed in days or hours between each workout. Time recovery can also be applied
to periods of training cycles.
The goal is to recover as quickly as possible to commence your next session. The key
is to determine the optimal amount of time required to fully recover taking into con-
sideration the muscles trained, nervous system, immune system and hormonal system.
Generally, anything done at a higher level of intensity re-

quires longer time between workouts. Anything done at a
lower intensity can be done at a more frequent schedule.
Your training frequency should be governed by the intensity
and volume of your workouts.
Next, you must allow time recovery between training cycles.

I have two forms of recovery:
Half week recovery and full week of recovery:
This means absolutely nothing but perhaps very light aerobic work and relaxation
techniques during these recovery weeks. You might be surprised by how much benefit
your body receives by taking strategic recovery periods.
I recommend taking one full week off every 12 weeks no matter what your level of
conditioning. In a 12-week program, I would even suggest ½-week recovery weeks ev-
ery 3 weeks. Yes, that means every 3 and ½ weeks you take the last 4 days off before
you commence the next 3-week block. The higher the intensity of training,
the more beneficial the recovery weeks will be.
Ignoring or not taking these guidelines seriously will lead to over-training, injury and
plateaus - guaranteed. I believe the average trainee (trained less than 4 years) should
never go beyond 6-9 weeks of uninterrupted training. And there is no exception for
the advanced trainee (greater than 4 years) to train longer than 12 weeks uninterrupted.

Chapter 4
2. Nutrition
I think that a considerable amount of people do not have a clue of what to eat. Nutri-
tion is extremely important with recovery because it provides us the raw materials for
recuperation and recovery. If you want to lose fat too, then nutrition becomes even
more vital. Without an ideal nutrition plan, your efforts in the gym will be in vain.
Because this topic is so critical I have given

it a chapter of its own.
3. Supplements
Are supplements necessary? It depends on the type and what your mind set is when
you use them. Again, this topic will be discussed in further detail, as I believe it
requires a chapter of its own. Just so that I don’t leave you hanging, I believe supple-
ments are ideal if they are pre-planned for specific training phases and prioritized
around specific training goals.
Also, I do not recommend the use of any unnatural supplements for the first 4 weeks
of training. I want you become a believer of achieving superior results by training
smart, eating 90% whole foods, optimizing your recovery and getting plenty of sleep.
4. Sleep
A part of the critical code for muscle growth is sleep. But how much sleep is enough
to accelerate recovery and optimize body changes? And how are you supposed to get
the optimal 8 hours of sleep on top of late nights, working long hours, taking care of
the kids - if you have them, T.V, and cramming the rest of our silly lives into the short
24 hours we have? I will not lecture you on time management – the lesson here is to
follow Nike’s motto and JUST DO IT!
So how does sleep relate to the phenomenon of building big muscles? The number one
reason getting enough sleep is so important is because Growth Hormone rises during
sleep and begins to rise 30-45 minutes after falling asleep. If you are taking your
training program seriously then I would suggest the optimal 8 hours, however this is a
very individualistic measure and as few as 6 hours can be adequate for some.
I have created a simple test that will allow you to determine the minimum amount of
sleep required to optimize the results you see. Sleep without an alarm clock for three
days, two on the weekday and one weekend. Average out the number of hours your
body sleeps until it wakes up naturally. Average out the three days and this is the opti-
mal number of hours you should strive for each night.

Chapter 4
SLEEP
Also, there is a theory that every hour of sleep
you get before midnight is equivalent
to 2 hours of sleep. So if you go to bed at 10pm and wake up 6
am – you will feel as if you have just slept 10 hours (and not
the actual 8 hours)
I would say try this one out for yourself and see. Too be honest, I personally feel tre-
mendously better going to bed earlier and waking up earlier.
Take advantage of power naps. It is said that a 20-minute nap in the middle of the
day is the equivalent of a 2-hour sleep. Again, try it out and see for yourself. Naps are
extremely beneficial if you did not sleep well the night before.
Remember that your muscles recover when you rest – this is the time between weight
training sessions. Sleep is the best opportunity to let your muscles rest.
There is other research that shows that when you are deprived of sleep, your body
releases the hormone leptin. Leptin is a hormone that tells our body to feel full, so
if we are deprived of this hormone you will be more prone to eat carbohydrates even
though you actually had enough food. This can quickly lead to fat gain for the sleep
deprived.
If your sleep quality is poor try to supplement with ZMA (Zinc Monomethionine
Aspartate plus Magnesium Aspartate and vitamin B-6). This almost guarantees a higher
quality of sleep. Also drinking warm milk activates a chemical from the heat to make
you feel more soporific.
5. Stress Management
Even Jesus Christ challenged his followers by asking them, “Who of you by worrying
can add a single hour to his life?” (Matthew 6:27). Not only will stress take days away
from your life but it will hinder your recovery between muscle-gaining sessions!
How seriously do you take the following stress-related inducers into your training:
· relationships
· finances
· studies
· travel
· job environment
· social environment
I guarantee that if you take an inventory of your life you will discover times in your
training history when you have not adjusted your training program because one of
these factors contributed to increased stress.
Stress – good and bad - has the power to override our body’s
natural defense mechanisms against sickness.

Chapter 4
It drives the production of inflammatory hormones that result in diseases such as dia-
betes, heart disease and obesity. Stress sparks rheumatoid arthritis and other degen-
erative diseases. Stress will create depression and age the brain as well. And remem-
ber, you do not change the way your body looks during the workout but rather, while
you are resting. Stress releases catabolic hormones that do not support an environ-
ment for muscle growth and fat loss.
If you approach a training session when your stress levels are high then you MUST
reduce the duration of your workout, reduce the volume of the workout, decrease the
frequency of your training or increase your nutrient intake. More specifically, you
should double your vitamin/mineral and antioxidant intake to combat the build-up of
free radicals which leads to a catabolic environment when stressed.
Ideally, eliminate the specific stress all together!

Chapter 5
Chapter 5:
Maximizing Hormonal Responses For Ramping Up Your Metabolism and
Getting A Lean, Sexy Figure
Growth and Maximal Fat Loss

Hormones are triggered in your body by practically everything you do in your everyday
life. Hormonal levels control our body’s actions. We will discuss the impor-
tance of the most popular anabolic and catabolic hormones in the body because they
contribute a significant role to causing changes to take place in your body.
Hormones are basically chemical messengers secreted by the endocrine system. Once
they reach the blood they travel to specific receptor sites on cells. Body adaptations
are partly dependent on hormonal levels. It is critical to understand how to manipu-
late these hormones to maximize muscle growth, fat loss and overall health. I will not
provide a physiology or endocrine lesson on these hormones because the science is
STRESS
quite heavy and might make the gray matter in your brain sizzle a little! Instead I will
keep it very simple:
Some hormones build muscle while others breakdown muscle. Some

hormones burn fat while others store it!
We need to appreciate the influence of these hormones so we can manipulate our re-
sults by maximizing the amount of muscle building and fat loss hormones and minimiz-
ing the production of muscle wasting and fat storing hormones.
Cocktail #1: Insulin
Insulin is released by the pancreas and can be either your best friend or worse night-
mare. It is good when it promotes creating new lean muscle tissue and it is bad
when it promotes fat storage.
The job of insulin is to lower blood sugar levels when they get too high. When you eat
any sort of carbs, proteins or fat, most of that food is broken down into its simplest
form – glucose (sugar) and released into your bloodstream. This release of glucose
causes your blood sugar levels to rise above normal levels. Insulin comes to the rescue
and returns your blood sugar levels back to normal.
Prolonged high blood sugar levels

result in inflammation in the body.
Insulin lowers blood sugar levels by shuttling the glucose into muscle and liver cells.
Insulin will also carry amino acids into the muscles promoting protein synthesis (muscle

Chapter 5
and inhibiting protein breakdown (muscle loss). Remember, your muscles and
building)
liver have a limited storage capacity - similar to a warehouse. Once your muscle ware-
house and liver warehouse are full insulin has to carry the remaining glucose some-
where else – unfortunately the next available ‘warehouse’ is your fat cells. So insulin
can also stimulate the storage of fat.
As you can see, insulin is a double-edged sword and you must learn to control your
insulin levels to maximize the benefits of creating new muscle tissue and to mini-
mize the affect of fat storage. So, if you want to see how fat you can get, consistent-
ly keep your insulin levels as high as possible (this will consequently lead to a short life span).
And if you want to grow like a skyscraper, then consistently keep your insulin levels
low (the exception to this rule is during the Energy and Anabolic Phases, which we will discuss short-
ly). You can control insulin levels by what you eat. Different foods can cause higher
insulin release than others:
·Carbs: When eaten alone, carbs cause the largest insulin response because they
are converted directly into sugar by the body - 100g of ingested carbs is equal to
100g of glucose entering the bloodstream. This sudden surge of glucose into the
bloodstream causes a huge rise in blood sugar levels, which will cause a massive
release of insulin.
·Protein: Protein causes a smaller insulin release than carbohydrates. Only 58%
of dietary protein will appear in the bloodstream as glucose. It will only start doing
this however, when you begin consuming more protein than your body needs to fulfill
the functions that are associated with protein, or in the case of when you are not
consuming enough carbohydrates to supply working energy, and the body thus has to
start using protein for energy.
Your liver will convert the amino acids from protein into glucose. If adequate carbs
are consumed with the protein, the body will not convert much (if any) of the pro-
tein into glucose. It would rather use those amino acids for other purposes when
adequate glucose is available.
·Fats: Only 10% of fat will appear in the bloodstream as glucose. Fat has almost no
blood sugar increasing affect. When fat is digested, it is broken down into glycerol
and free fatty acid chains (FFA). Your liver converts the glycerol into glucose.
There are really only a few hours in the day where you can eat a ton of food and
create an extremely powerful anabolic environment – even with the presence of
high insulin levels.
Remember, once your liver and muscle storage capacity is full – the excess food must
get stored somewhere and we have discussed the next storage site is your fat cells.
What times in the day are your muscle and liver storage sites depleted and at their
lowest levels?

Chapter 5
At breakfast and during and after your workout (cardio or weights)! These are the
three main times in the day where your body will take full advantage of the anabolic
effects of high insulin with little chance of fat storage. If your goal is to maintain low
body fat levels year round it is critical to maintain moderate levels to prevent fat
storage.
In the nutrition chapter we will discuss the topic of nutrient timing in more detail. You
will learn about workout nutrition and how to optimize these critical windows for
muscle growth.
Cocktail #2: Glucagon
Glucagon is a hormone that has the opposite task of insulin. Insulin’s job is to lower
high blood sugar levels and glucagon raises low blood sugar levels. Glucagon – re-
leased from the pancreas - comes to the rescue when your blood sugar levels are
low. Like insulin, glucagon can be your best friend or your worse nightmare. Insulin
promotes muscle building and fat storage, whereas glucagon promotes muscle break-
down and fat burning. If blood sugar levels are too low (if you have not eaten for
more than 3-4 hours) it mobilizes stored glycogen from the liver and releases glucose
for energy. It then begins to help release stored fat into the bloodstream also to be
used for energy. For very low blood sugar levels (not eating for 4-5 hours), it also
plays a part in the breakdown of muscle tissue for fuel. During fat loss diets, el-
evated glucagon levels are important because it causes the burning of
stored fat for fuel.
Cocktail #3: IGF-1
Insulin-Like Growth Factor 1 (IGF-1) causes increased protein synthesis and tissue
growth.
Many believe that it is the key factor in the development of new muscle tissue.
It is released from the liver during times of high insulin and high, GH (growth hormone)
levels. I will repeat, to stimulate the production if IGF-1, GH levels must be high and
insulin levels must be high simultaneously. This is the tricky part because when insulin
levels are high, GH is normally suppressed.
This is another reason why insulin levels must be consistently controlled. Insulin levels
must be raised at specific times to promote enhanced growth and IGF-1 production.
For example, after a hard workout of 45-60 minutes GH levels will be very high. If
you then eat a high carb/high protein meal, you will cause a rise in insulin levels,
which will cause the release of IGF-1.

Chapter 5
IGF-1 is not released during times of low insulin levels. Low insulin and low IGF-1
levels are the primary reasons it is difficult to gain muscle on low-carb diets. Low pro-
tein also causes a decrease in IGF-1 levels.
Cocktail #4: Cortisol
Cortisol is the most catabolic hormone in your body and is released from the adre-
nal cortex in time of mental and physical stress. It is involved in the breakdown of
muscle for fuel and promotes fat storage.
Cortisol is necessary for joint and tendon health but levels must be controlled to
maximize natural testosterone production. To understand cortisol you can
relate it to the exact opposite of testosterone for muscle development. Testosterone
is an anabolic hormone and a catalyst for many reactions in your body responsible for
muscle growth. Women have much lower levels of testosterone than men do, and this
is why they will never be able to develop as much muscle mass as a male could. As
such, you still do have some testosterone, and it will play a key role in allowing you
to build small amounts of lean, muscle tissue - tissue that will CHANGE THE WAY YOUR
BODY LOOKS! Cortisol is a catabolic hormone that is actually responsible for break-
ing down muscle tissue. Cortisol converts amino acids to carbohydrates and prevents
protein synthesis.
Since you in particularly are limited to the amount you can naturally
increase your testosterone levels, it is imperative that you make all
possible efforts to limit cortisol levels.
The following tips may point to problems you have experienced in the past or why
you have not progressed in years:
· Decrease levels of personal, mental and physical stress. Learning how to deal with
daily stress and challenges will separate the fat from the toned. Learn how to keep
your problems in perspective and how to treat stressful times with relaxation meth-
ods.
Stressing yourself out has shown to increase cortisol levels and promote fat accumu-
lation. Stress is relative to the perspective of the person experiencing the stress. By
changing
your perspective you can lower stress levels.
· Severe caloric restriction has been shown to increase cortisol levels. This is why
dieting to the extreme, where your calories are restricted for longer than 3-5 days,
result in an increase of cortisol. This is the main reason for muscle tissue loss during
periods of dieting. Cortisol also increases insulin resistance and inhibits thyroid func-
tion.

Chapter 5
· A diet lacking essential micronutrients and macro nutrients may increase cortisol lev-
els. Add a high quality multivitamin and antioxidant supplement, perhaps even double
or triple the dosage, during stressful times, to suppress cortisol levels.
· Get at least 8-9 hours of rest a night. Your body needs ample rest or cortisol levels
will elevate.
· High volume workouts with short rest periods and training too frequently will ele-
vate cortisol levels. Training more than two days in a row, especially if you are a hard
gainer, increases cortisol levels dramatically. Also, long periods of training without
recovery weeks can dump a ton of cortisol into the body.
· Cortisol levels have been shown to increase with age. This is why as you grow older,
you need to monitor how much volume you are doing even more. Trying to keep up
with what you did when you were 20 is not going to be conducive to promoting a
healthy figure.
Cocktail #5: Testosterone
Probably the most well known hormone, considered to be the ‘big daddy,’ can is actu-
ally beneficial for women as well. Its primary job is muscle growth. It also helps to
burn, further making it appealing to the female crowd. Testosterone causes muscle
growth by directly stimulating protein synthesis. You will also produce testosterone
in your adrenal gland, but in much smaller quantities than men do. This is why it is
easier for men to build large amounts of muscle, as stated above. Do not however,
be scared of trying to increase your testosterone ever so slightly. Don’t worry, you will
never match that of a male - but, by enhancing the very little natural testosterone
you do release, you can help increase the beneficial changes that will help you get the
body you want.
When testosterone levels get extremely low, you can start suffering from muscle loss,
bone mass loss, increased body fat, weakness and depression.
Fortunately, to some degree, testosterone levels can be con-

trolled by the ratios of food in the diet and exercise.
In order to support optimal testosterone levels one’s diet must be balanced and con-
sist of ample amounts of vitamins and minerals specifically, from the B vitamins,
vitamin C, zinc and manganese. When trying to increase the amount of lean
muscle tissue on your body, a high-fat intake is necessary to stimulate maximum
testosterone production. Diets low in fats or products that contain fat, like a vegetar-
ian diet, produce much lower testosterone levels than a meat or fish-rich diet. The
fat provides cholesterol, which is needed for testosterone synthesis. There is about
100mg of cholesterol in 3 oz of red meat.

Chapter 5
Heavy resistance training (80-95% effort) and short rest intervals also
stimulate the production of higher than normal testosterone levels.
How to naturally increase Testosterone levels (and other interesting tips):
· Runners and power lifters show lower levels of testosterone

than those lifting weights in the manner we’ll describe do.
· Higher volume activities (greater than 8 hours a week) result
in lower T levels.
· The higher your stress level the lower your T levels.
· Intense training causes a periodic increase in T levels but then drop.
T levels stay low for a day or two before rising again.
· Don’t plan a growth cycle when you know your mental and emotional
circumstance will prevent your best gains.
· Alcohol decreases T level, and even one night on the town can cause
T levels to plummet.
· Sex, masturbation, and erotic stimuli will cause an increase in T levels.
· Painkillers such as aspirin, marijuana, and codeine will decrease T levels.
· Diets high in protein, cholesterol, fat - including saturated fat - will
in crease T levels.
· Increasing polyunsaturated fat and decreasing saturated fat will
decrease T levels.
· Higher protein typically, equals more animal fats, therefore, equals
more saturated fat and cholesterol as well.
· T levels decrease with restricted diets but are restored within 48 hours
after refeeding.
To summarize, T levels will fluctuate throughout the day, week, and year, and are
predictable to being the highest around summer, winning streaks, higher fat intake
periods, and even when you are ‘getting it on’ regularly. And it is predictable that
T levels will be low during winter, losing streaks, stress, and depression, low carb
diets, drug and alcohol binges, and ‘dry spells.’

Chapter 5
Cocktail #6: Growth Hormone (GH)
Growth hormone promotes muscle building and fat loss. It works with testosterone to
create lean muscle mass. GH helps to regenerate/strengthen our bones and connec-
tive tissue crucial to support increased muscle size and strength. GH appears to af-
fect every organ in the body, has been shown to support protein synthesis, a positive
nitrogen balance, increased amino acid uptake, lipolysis (fat breakdown), stimulate
cartilage growth, and enhance immune cell function.
It is released in response to low blood sugar levels caused by fasting, dieting, exer-
cise or sleep.
Women have higher GH levels during

exercise and at rest than men do.
Once released, it promotes growth by increasing protein synthesis, and causing the re-
lease of IGF-1. It also promotes fat burning by moving stored fat into the bloodstream
to be used as fuel. This is its primary function. Because of this fat mobilizing effect,
GH reduces the amount of glucose and protein that is used for fuel, so high GH levels
will protect against muscle loss.
Produced in the anterior pituitary gland, production is highest during adolescence and
peaks around age 20. During that time, your body produces about 500 micrograms
per day.
Under normal circumstances, production begins to decline rapidly after age 31. It
typically declines about 24% per decade. So, at age 40 you are producing 200 mcg,
and at age 80 you will produce only 25 mcg per day.
How to naturally increase GH levels (and other interesting tips):
· Eat low glycemic carbohydrates to keep blood sugars low, especially before
exercise and sleep.
· Go to bed on an empty stomach (no heavy carbs). Carbohydrates produce
insulin, which can help store fat.
· Get a good night’s sleep on a regular basis. Large amounts of GH are released
during the first 30-70 minutes of sleep.
· High intensity weight training increases GH levels. While performing your
sets, keep tension as high as possible on muscles without rest to optimize GH
levels.
· Wear warm clothing.

Chapter 5
· Supplement with higher levels of protein, Glutamine and Creatine, may in

crease GH levels regardless of age.
· Use certain aminos throughout the day, L-ornithine and L-arginine. Use 500
mg of ornithine and 500 mg of arginine twice per day (before exercise and
sleep), five days per week. L-ornithine is not very practical because
pharmaceutical grade is very expensive.
· Eat a balanced diet. Carbs/protein/fat.
· Eat 5-7 times a day.
· Use the sauna 20 minutes a day.
· Train using compounds lifts such as squats, deadlifts, lunges, bench press,
military press, and rows. These utilize more muscle fibres and therefore,
create a greater release of GH..
· Take naps.
· Avoid doing the same exercise every time you go into the gym.
· Reduce your intake of fructose. Excessive fructose intake can block activity
of GH and stop the burning of fat for fuel.
Cocktail #7: Catecholamines
The catecholamines are a group of 3 hormones secreted by the adrenal glands, epi-
nephrine, norepinephrine and dopamine. When you get nervous or get that adrena-
line rush, you are experiencing release from these three hormones.
They are important for strength and power because these hormones act to produce
force production and contraction on muscle fibers. Intense weight training with
heavy weight and little rest between sets has been shown to increase levels of epi-
nephrine and norepinephrine.
Cocktail #8: Thyroid Hormones
One final hormone that I would like to address is called T3 (triiodothyronine). This
hormone is produced by your thyroid and controls your overall metabolism. Your
thyroid actually produces two hormones, T3 and T4 (thyroxine), but T3 has the
greatest influence on your metabolism.
Your metabolism is the rate at which your body

burns calories.

Chapter 5
Increased T3 production increases your metabolism so you burn more calories per day
(fat and muscle). This is why skinny hard gainers typically have low body fat levels
and difficulty gaining muscle. Their metabolisms are very high so they burn a large
amount of calories.
Decreased T3 production slows your metabolism so that you burn fewer calories
(fat and muscle).
Your thyroid regulates T3 production based on many things, including health, stress,
overtraining, and of course diet. How much you eat plays a very large part in T3
levels. Eating a consistently large amount of calories will keep T3 levels fairly high. If
you decrease your calories too drastically, your body will reduce T3 production to slow
your metabolism. It does this to help conserve calories, preserve muscle mass and
maintain body fat levels. In times of famine (or low calorie dieting), your body tries
to conserve as much as it can to survive. Low T3 levels means very little fat is being
burned. Since T3 also helps regulate protein synthesis, low levels mean no new
muscle is being built.
During long-term, low calorie diets, your T3 levels can drop by as much as 30%. Your
body also begins to lower noradrenaline production by almost 50%. Fat loss products
like caffeine and the ECA stack help to minimize this metabolic drop in both hor-
mones.
Exercise and increased protein intake will also help in keeping

your metabolism elevated.

Chapter 6
Chapter 6:
Explosive Fat Burning Secrets
Cardio is probably the form of exercise you are most familiar with. If you are just
getting started in the body shaping process, then I will explain this statement further.
It is well known that training long an endurance athlete is not going to help you define
your muscle tissue.
High volumes of cardio, whether it is long and slow dura-

tion or short and fast duration, has a great impact on strip-
Applying this information is critical in the muscle-building and cardio debate because
in this section we will first examine some of the popular beliefs and I will allow you to
come to your own conclusions. Remember, when it comes to muscle building there are
always three sides to every story – my side, your side and the reality. The ‘reality’ can
also be called ‘results.’
FAT &
ping layers of muscle off your body. However, we will learn
shortly that this is not fully true and when done properly –
cardio can help you grow muscle.
You have probably formed your own collection of beliefs from your own reading and
debates and I would like to cover some of the most popular beliefs surrounding fat
loss and have you come to your own conclusions.
CARDIO
If one thing can be taken from this section (which you can apply to all chapters of this
book), let it be to question advice from others. Blindly accepting the advice of “ex-
perts” can lead to mental atrophy and apathy. You become a slave to other people’s
advice and never learn to think critically for yourself. Dig deep, do some re-
search, and come to your own conclusions.
Your probably now asking, “Why should I trust you, Vince?” Since you are reading this
book I assume that you found credibility and trust in my website and my own personal
transformation story and I thank you. You can trust me because I walked in the same
shoes as you. I was satisfied with my body, so I was therefore forced to learn how
to change it. I used to do loads of cardio myself, but did I have good muscle defi-
nition? No. Did my body have a nice shape to it? No. Whether you are female or
male, a body will look better when it has a definite shape, not just straight up and
down. This is highly typical of the marathon-runner physique. And what do mara-
thon runners do? Loads and loads of cardio.

Chapter 6
It is OK if you to do not subscribe to information in line with popular opinion, it is OK

not to endorse the same training that Oprah’s trainer endorses, and it is OK to think
differently than the masses. Remember – you want a different and better body than
everyone else, right? You want to define and sculpt your body, thus changing the way
it looks, not just losing a few pounds so you are the same version of you, only a tiny
bit smaller.
If you want the same results as everyone else, do the same thing as everyone else. If
you want different results than everyone else you must do something different.
If you want generalized results, follow generalized advice. If you want more su-
perior results then you must separate yourself from the generalized information and
customize it to your unique self!
If you are getting results with a certain method then who cares what anybody else
says or does?
1. The Difference Between Aerobic Training

and Cardiovascular Training
What is an accurate way to describe cardio? Cardio is when the heart and lungs are
involved to perform exercise. Whether you are performing a swim workout, bike
workout, run workout, sprints or circuit training – cardiovascular work is being per-
formed when you sustain your heart rate, elevate your breathing and sweating.
Aerobic training refers to one form in which cardiovascular activity can be performed.
The definition of aerobic is ‘with oxygen.’ Aerobic training refers to any activity
that can be performed continually – almost indefinitely at a low intensity – as long as
oxygen is constantly being supplied. All aerobic training is cardiovascular training. Not
all cardiovascular training is aerobic training. This will make more sense shortly.
2. Cardiovascular Training – To Do or Not To Do...
One of the most popular beliefs is that cardio will kill any chance of muscle gain. The
reality is that cardio must be a part of your training program even if you goal is pure
maximum muscle gain.
Aerobics have been shown to speed up recovery from weight

training by transporting oxygen and blood flow
to the muscles.
The circulatory system is developed because more oxygen is pushed through your
blood resulting in a greater number and size of blood vessels. Since there is a greater
cardiovascular density of blood vessels, your circulatory system has more ‘supply
routes’ to shuttle oxygen and nutrients to the body tissues, including muscles, and

Chapter 6
shuttle away waste products that can slow muscle growth, repair and recovery.
I do not know of anyone who can naturally get their body fat into the
low single digits with resistance training and diet alone.
Interestingly, weight training can augment muscle loss just as much as cardiovascular
– if performed the wrong way! That’s right, cardio can be another powerful muscle-
building tool (that many do not use) and even staying lean in the process. I repeat, cardio
training, if implemented the correct way, will help you better define your muscles and
turn the brewery around your midsection into a six-pack. We will get to the details
shortly.
3. Steady State Aerobics – Why it’s Not as Effective
It’s well known that low intensity exercise utilizes primarily fat as fuel for energy
and high intensity exercise utilizes more carbohydrate as fuel.
In the past, this was the basis for the idea that steady state aerobics (also referred to
as long slow cardio) was superior for fat loss. Some people were afraid to exercise too
hard because they thought it would take them out of the “fat burning zone” and make
them burn only “sugar” and no body fat.
Consider the reasons why most overweight individuals favor steady state aerobic
training, also referred to as long slow cardio, for fat burning. It burns calories.
There are so many other activities beyond the gym that burn calories, such as
sleeping, cleaning, gardening and talking. Sure, these activities do not burn as
much calories as sprinting and weight training, but they do still burn calories. As
long as the muscles are at work and demand extra oxygen to continue working
then you are burning calories. So, no extra points for aerobic training.
I spent 10 years of my life training at 80-120 km a week and racing 800m, 1500m, 3k,
5k and 10k races. I was immersed in the endurance world so I had an inside view of
this topic. Ironically, some of my training partners who raced and trained at the same
volume were not as lean as you would think. This shows real-world proof that high
volumes of cardio activity do not make you lean. So I can not give extra points for
aerobic training as the most effective way to lose body fat.
The fat burning zone. Do you think it’s a coincidence that the majority of people who
train in this ‘zone’ are still fat? This myth was developed years ago when scientists
discovered that carbohydrates were the primary source of fuel for high intensity
exercise, and fat was the primary source of fuel for low intensity exercise. How con-
venient? Exercisers all over the world praised the idea that they could lose fat while
barely breaking a sweat! If low intensity ‘fat burning’ workouts proved to be the
magic bullet than you would expect to see a lot more leaner people around – would
you agree?

Chapter 6
It is true that a greater percentage of fat is burned during lower intensity aerobic ex-
ercise than is at higher intensities. So if we take this assumption to a further conclu-
sion, we could assume that lying on a coach will burn a greater percentage of fat. And
we all know how people look when they sit on a coach all day doing nothing!
The secret to maximal fat loss is to focus on burning
more overall calories.
Even though higher intensity training only burns 35% of calories from fat while
lower intensities burn may burn up to 50% of the calories from fat, the higher in-
tensities will burn more overall calories than lower intensities.
Think about a real world example – are sprinters (running 10-20 seconds) fatter than
marathon runners (2-2.5 hours of running)? No. Actually sprinters carry less body fat
than distance runners due to their muscle mass. I can personally testify to this. Even
though I was running 80-120 km a week during my competitive running career, I had
a little potbelly when I ran. This is also because long distance runners, at least in my
case, justified poor food choices for the volume of training we did!
Aerobics makes your body “burn fat.” The problem is that too much aerobics burns
muscle and the ONLY tissue on your body that burns fat at rest is muscle. Aerobics
can strip away too much muscle on your body which is not good because fat is a
dormant tissue and does not encourage your body to burn calories.
The whole physiology of someone who lifts weights is geared up to burn calories. The
opposite is true of aerobic junkies, whose physiology is like that of a Honda Civic;
stretching a gallon of fuel for 40 miles. When you want to lose fat, you want to be
like a Cadillac or a Hot Rod; you want to be fuel inefficient! Therefore you want to do
exercises in such a manner that fuel efficiency is sacrificed.
Sure, aerobic training will burn fat, but it will also strip your muscle,
leaving you less muscle to burn fat during the day. So if muscle is the only
tissue that burns fat and aerobic training makes your muscles smaller then, that’s not
effective for fat burning during the rest of the day.
The last time I used low intensity cardio was during my very first fitness model show. I
came in very ripped but was told that I would have placed in the top 5 instead of 17th
of 34 guys if I had an extra 5- 10 pounds of muscle. I know for a fact that I lost those
5-10 pounds in my last 4-6 weeks of show prep because long slow cardio was what
everyone else did (and I followed the herd without questioning).
I now believe that low intensity cardio is not the most

effective tool for fat loss.

Chapter 6
Here’s a quote from Paul Chek:
“First of all, lifting weights in the intensity zone of 8-12 reps coupled
with short rest periods has been shown beneficial for releasing the an-
drogenic hormone testosterone and growth hormone. These important
hormones encourage development of lean muscle mass, which is a meta-
bolically active tissue consuming calories 24 hours a day.
Fat, on the other hand is just along for the ride! Aerobic exercise has
been linked with the release of the catabolic hormone cortisol, which is
antagonistic to the development of lean muscle mass. Cortisol also pro-
motes conservation of glucose and encourages the use of fat. This might
sound good on the surface, but you also become as efficient as a Honda
Civic running for 80 kilometers on one gallon of gas. Then you are just
like those people going for hours at a time on machines, only to utilize
minuscule amounts of fat!”
The efficiency argument is interesting. Does weight training build muscle? No. It
breaks down muscle, and the body ADAPTS by building more muscle. So in aerobic
training - when we ‘encourage the use of fat’ - do we force that same body to adapt
by storing more fat?
It’s interesting that some of the biggest experts such as Charles Poliquin, Paul Chek,
John Berardi, Eric Serrano, etc., all seem to think so. And most of the spinning and
aerobic instructors at the local gyms in my area who have hired me to get them lean
can anecdotally tell you that the more aerobic training they do - the harder it is for
them to lean out.
There are thousands of overweight individuals each year that complete marathons.
Now completing a marathon is an impressive and honorable feat; however, it shows
that the aerobic fitness needed to complete a marathon doesn’t have anything neces-
sarily to do with creating a fat loss effect. So if you are capable of two to three hours
of steady state running and still not burning enough fat - we can either go to a higher
intensity or you can try four hours of running. Any takers for the latter?
In terms of fat loss - calories burned are the most important factor. And
aerobic training burns less calories than anaerobic training and weight training overall
(besides doing very little to increase your metabolism - your body’s calorie-burning engine).
So if we accept that lean mass is a major factor in your fat burning engine - and aero-
bic training makes that engine smaller (i.e. less muscle) and more efficient at burning
fat (remember more efficient means it burns LESS) - how can having a smaller more
efficient fat burning machine burn more fat? It doesn’t.
Aerobic training raises your metabolism. Actually, muscle is responsible for raising

Chapter 6
your metabolism. You will burn more fat at rest compared to someone who does not
carry as much muscle as you. Unfortunately, aerobics does absolutely nothing to build
muscle or maintain muscle, so it will not have a significant role on metabolism at rest.
The downfall to aerobics is that you will only burn calories during the period of time
that you perform it. Let’s say you do one hour of cardio each day. You will only burn
calories for that 1 hour period. What about the other 23 hours left in the day? Very
minimal, if any at all, caloric expenditure will come from that aerobic workout.
4. A Closer Look At Metabolism.
The amount of muscle mass and efficiency of your thyroid de-

termines the rate that you burn calories during a typical day.
Someone with a faster metabolism will burn more calories in the day compared to
someone with a slower metabolism. Therefore, your metabolism or metabolic rate is
what dictates that rate that you burn calories. Interesting to note, individual metabo-
lisms only tend to vary about 15% either way, genetic conditions aside, so those of you
who are using the excuse, “But I’ve got a slow metabolism”, are sadly mistaken. It’s
not that your metabolism, pound for pound, is slow, it’s that you don’t have the right
type of tissue make-up (fat vs. muscle) that promotes a faster metabolism.
In order to really get the lean and defined look, the key is not just how many
calories you can burn during exercise, it’s how many calories you can force the body
to burn all the time. Increasing your metabolism is the real key to long term fat loss
and physique change. This is done by adding more muscle tissue to your body.
CALORIES
5. Caloric Expenditure and Anaerobic Training.
Whether you following a low carbohydrate, low fat, high protein, high carbohydrate
etc., diet, the rule you learned in fourth grade gym class remains the same – in or-
der you lose body fat, you must expand more calories than you take
in. Caloric balance is so important that I have saved an entire chapter on it shortly.
Fat loss is all about being in an energy deficit – burning more than you are taking in.
Aerobic training is not the most effective way to achieve an energy deficit because
you only burn calories while you are doing it. Anaerobic training takes advantage
of the other 23 hours left in the day because not only do you burn more overall
calories but it cranks up your metabolism to burn calories hours afterwards. Since
weight training is considered anaerobic and contributes to building muscle and keep-
ing it, you will burn calories nonstop. Even when you hit the sack!
Anaerobic training is cardiovascular exercise WITHOUT the
presence of oxygen.
Any activity that is 1-3 minutes of intense duration - think middle-distance running,

Chapter 6
circuit training, hockey, middle distance track, soccer etc. - will put your body into a
very quick oxygen debt. Think of anaerobic training as the equivalent of taking out a
large sum of money in one withdrawal. The ‘shock’ will be much greater if you with-
drawal $10,000 from your account as opposed to taking $1000 out every few months.
After you withdraw this ‘large sum of money’ you will be in debt! Consider exercise,
after a high intense anaerobic workout your body will be in oxygen debt, which is also
known as excess post-exercise oxygen consumption (EPOC). This is the key ingredi-
ent to anaerobic training because your metabolism will remain elevated following this
exercise, or withdrawal, until you restore the ‘bank account.’ The size of the ‘with-
drawal’ will determine how long your metabolism stays elevated. Very intense and
exhaustive exercise can keep your metabolism elevated for up to 12-
24 hours, while light exercise may elevate your metabolism for only a
few hours. You tell me which one is more preferable.
6. Interval Training
I believe that the best way to rapidly improve fat loss results is to incorporate inter-
val training. Most refer to interval training as high intensity interval training (HIIT),
which is very effective and time efficient.
Interval training is when you alternate an extremely high intense period of activity
with a very low intense period of activity, repeated multiple times over. This method
of training conditions your body to higher intensity without fatiguing as quickly. Since
you expose your body to a level of intensity for a series of repeats – you are able to do
much more work in the same period of time than you were before.
Here are the reasons why I favor interval training for fat loss:
· As you improve, the work intervals can get harder and harder, while the
recovery intervals can be shortened, or performed at a higher tempo. The
only downside to this style of training is that it is very hard and will force you
to suck for air! As my running buddies would say, ‘Interval training is guaran-
teed to put you in the hurt box!’
· Do me a favor and visualize the start line of the Olympic 100m dash or any
sprinting type event. Visualize some running backs and some speed skaters.
Are you visualizing huge, ripped, and super lean physiques? Do you ever
wonder why these guys’ pecs, arms, and abs look better than yours and you
spend more time lifting weights to build muscle? Some of the most muscular
athletes in the world are involved in anaerobic sport.
· High-intensity cardio has a much stronger effect on GLUT-4 trans location
in muscle cells due to the increased force of muscle contraction. This means
that high-intensity cardio creates a much stronger nutrient partitioning effect
towards muscle tissue than low-intensity cardio.

Chapter 6
· High-intensity training favors the fast twitch muscle fibers, which have the
greatest chance of hypertrophy. Long periods of low-intensity exercise tend
to “over-train” the fast-twitch muscle fibers and convert the intermediate
muscle fibers to slow-twitch fibers. If your body has less fast-twitch fibers,
then you will experience less hypertrophy from training.
· The body’s hormonal response to high-intensity cardio is similar to the
body’s hormonal response to resistance training (i.e.increased insulin sensitivity, GH
release, IGH-1 release, etc.) High-intensity cardio causes the body to preferen-
tially store more carbohydrates and burn more fat.
· High-intensity cardiovascular exercise increases oxygen expenditure and
forces the body to adapt by becoming more efficient at oxygen transport
(increase in VO2 max). More efficient oxygen transport to the muscles will in-
crease fat oxidation since fat oxidation is dependent upon the presence of
oxygen.
· High-intensity cardio seems to be more muscle sparing. Several studies
have shown that interval training burns fewer calories when compared to
continuous lower intensity cardio. However, the skin fold losses were greater
with the HIIT group than in the continuous intensity group. This means not
only did the HIIT group lose more fat, they also spared more muscle tissue by
burning fewer overall calories.
7. Interval Training Is NOT the ONLY Way To Lose Fat
Much of the research today suggests that fat loss is a determined by energy expanded
rather than exercise intensity. Therefore, scientists would say, “It does not matter
what kind of exercise you do or how long you do it. It only matters how efficient you
can be in burning the maximal amount of calories in the minimal amount of time.”
INTERVAL
This statement would lead you to believe that low intensity cardio is completely use-
less. Up to this point, you must be thinking that I completely despise low intensity
cardio, there is much to say in defense of low intensity cardio. I find most that bash
low intensity cardio, do so out of pride and ego, with something to prove.
The reality is that I know many fitness models and bodybuilders who have dropped
their body fat levels and preserved much lean tissue by simply performing 30-40 min-
utes of cardio 5-6x a week at a very low intensity (walking). So the ‘aerobics is com-
pletely useless’ comments are way off base. “So, how long and how hard should your
cardio workouts be?”
I believe that both methods – high intensity and low intensity – get the job
done. It does not matter if your cardio sessions are 20 minutes, 30 minutes, or 50
minutes. The higher intensity during the time period, the more TOTAL calories you will
burn.

Chapter 6
The more TOTAL calories you burn, the more fat you burn. So
remember, both approaches work but the high intensity activ-
ity gets the job done in half the amount of time and has many
more benefits associated with it.
Although many factors, already discussed, are involved in exercise-induced fat loss,
the most important factor is the total number of calories burned, NOT whether the
calories burned are fat or carbohydrate.
However, it’s also logical that if time permits, more frequent and longer duration
exercise might cause even greater overall fat loss if intensity is sufficient, simply be-
cause more total calories can be burned over the course of a week.
In the end, it’s all about the intensity and the calories burned, not necessarily
whether the workout is performed with intervals or in a steady state.
For example, if you do 20-25 minutes of very intense cardio, you might burn about
400 calories. That’s a lot of calories for such a brief workout. But it only adds up to
1200 total calories in one week if your frequency is only three days per week.
If you (gradually) built up your frequency to four, five, then even six days per week, you
could double your caloric expenditure to 2400 calories per week.
If you also increase your duration, your intensity will decrease so you’ll burn fewer
calories per minute, but the calorie expenditure for the entire workout is higher,
which increases your total weekly calorie-burn even further.
Duration and intensity are inversely related, so the longer the workout, the lower the
intensity. But that doesn’t mean a 30 or 45-minute workout necessarily has to be low
in intensity. A 30 or 45-minute steady state workout can be “moderate” or “moder-
EATING
ately-high” in intensity. The combination of the highest intensity you can muster with
a 30-45 minute duration can create an enormous calorie burn. Some of that calorie
burn will occur after the workout as well, because studies have shown that EPOC is
influenced not just by intensity, but also by duration.
Although infrequent and very brief (15-20 minutes or even less) HIIT workouts have
recently gained great popularity (and deservedly so), that doesn’t mean you should never
do steady state cardio, nor does it mean that certain individuals aren’t better off with
longer, less intense cardio.

Chapter 6
8. You Must Decide For Yourself
Goal Frequency Duration Best Time Of How To Do It

Day
Minimize Fat Weight 20 Immediately after Low intensity. Walking
While Adding training days. minutes weights or cycling.
Lean Muscle 2-3 x a week Your heart rate has
Tissue already been
Option #1 up. Tap into fat
reserves quicker.
Minimize In between 25-30 Interval training 5 minute warm
Fat While weight training minutes performed at any up + 5 minute
Adding Lean days. time during the cool down.
INTENSITY
Muscle Tissue 2-3 x a day. Sprint 1 minute hard,
Option #2 week then walk one minute.
Perform 5-10 of these
intervals, while work-
ing on increasing the
speed each workout.
Maximize 5-7 x a week 30-50 Performed seper- Low intensity. Walking
Fat Loss – minutes ately, 6-12 hours on an incline or cycling
While Trying apart from weight or elliptical
To Lose training workout. trainers all work well.
Body Fat Preferably
Option #1 inside where you can
keep heart
rate controlled.
Maximize 5 x a week 30-40 Anytime. Moderate intensity
Fat Loss – minutes Preferably training.
While Trying 6-12 hours away Maintain a greater
To Lose from weight train- tempo than your
Body Fat ing low-intensity workout
Option #2 but less than
your interval efforts.
These are a variety of methods I have used personally with my clients to drop
substantial amounts of body fat. Since my background is in long distance running I find
that too much cardio will make me start losing precious muscle tissue very quickly.
9. The Best Time To Do Cardio?
The largest myth is that one should perform low-intensity cardio on an empty stom-
ach, preferably first thing in the morning. The logic being that is if one is in a fasted
state, their glycogen levels will be low, and it will force their body to burn fat. Unfor-
tunately, this idea is misguided and often never questioned by trainees.

Chapter 6
While performing cardio in a fasted state may indeed increase the amount of calories
that are burned from fat stores, it will also increase amino acid oxidation. Cardiovas-
cular exercise while in a fasted state is a great way to increase cortisol release. Cor-
tisol will liberate amino acids to produce glucose (glucose cannot be synthesized from fats)
and can lead to muscle loss.
Interestingly, I find it ironic that many people put so much time and effort into their
meal planning to ensure they are eating every 2-3 hours in order to prevent muscle
loss. However, they intentionally promote this state by going ahead and working out in
fasted state!
10. Cardio Nutrition VS Weight Lifting Nutrition
This is where so many trainees go wrong. Remember that cardio creates the same
anabolic state and window of opportunity as a heavy lifting session. To maximize
this window of opportunity, your pre and post workout nutrition should mimic the
same principles as your weight training session’s nutrition.
At the top of our list is our good friend, insulin. Keeping insulin up in the period
surrounding a cardio session is critical. Having insulin and carbohydrates present be-
fore and during a cardio session seems to slow the muscle destroying action of corti-
sol, epinephrine, and norepinephrine. This aspect single-handedly slows the start of
using muscle protein for energy. This is exactly what we want.
Next, protein should be added to the mix. High-intensity cardio uses a lot of muscle
groups and makes use of a lot of the type II fibers. These are the same ones we use
during weight training. All of these muscle fibres will be directly drawing upon the
glucose that is currently in the body, and when not enough glucose is present, the
amino acids that are in the blood or muscle tissue. Not adding protein to your post-
workout shake is going to hurt you in the long run. This can lead to the popular
term “burning up muscle.”
The simple carbs and protein you take in after your workout should be liquid in be-
cause solid foods simply take longer to digest in the stomach and take longer for the
nutrients to be delivered to the small intestine for absorption. The longer the delay,
the more muscle loss can occur. The above combination, along with creatine and
glutamine, can create a strong anabolic environment that takes advantage of
insulin, IGF-1 and Growth Hormone. These nutrients must be taken in shortly after
training and will be discussed in greater detail in the next chapter.
Why would you want to deny your muscles nutrients at the most crucial time of the
day, but then provide them during rest? It does not make sense. Treat your cardiovas-
cular work like your lifting.

Chapter 6
11.“I don’t weigh very much but my body is still ‘soft’.
If I ate a donut every time I got this email I would be a very, very fat man!
I call this the ‘Skinny Fat Syndrome.” You can mask this embarrassment with clothes,
but once the shirt comes off, the real truth is revealed! The good news is that this is
easily fixable and does not require a private appointment to the liposuction doctor.
First, understand how you have earned ‘Skinny Fat Syndrome’ status.
1. Realize that you have a naturally fast metabolism and were not designed to have
high levels (greater than 13%) of body fat on your body.
2. You have very gradually taken in more calories than you have burned, over the
last number of years, and guess where the excess got stored? That’s right, your
belly.
3. You are also eating the wrong kind of foods. My guess is that you are eating lots
of pizza, nachos, wings, fried food, fast food, chips and pastries. These are all
foods that decrease your insulin sensitivity and go straight to your belly.
Your solution?
Read the next chapter very carefully and choose your nutrition program based on your
goals to add lean muscle tissue, not your on your goals to lose body fat. Once you
gain a solid small amount of calorie-burning muscle tissue, your stomach will auto-
matically start to become leaner.
Since you have the Skinny Fat Syndrome, incorporate one of the cardio programs I
recommended above into your weight training routine and you should be able toget
yourself looking more toned and defined, rather than soft and ‘squishy’ within the
first three months in conjunction with a clean mass plan.
12. Your Body Is Smarter Than You
Research has shown that the type of substrate used during cardiovascular work makes
little overall difference on fat loss. This is most likely due to the fact that if one relies
mostly upon fat stores during cardio (i.e. low-intensity cardio), the body will burn
predominantly glucose at other times of the day.
Likewise, if one mainly utilizes glucose for energy during cardio (i.e. high-intensity
cardio) the body will customarily rely on fat at other times of the day in order to
spare muscle glycogen.

Chapter 6
So in the end, just relax and don’t waste your day

on academic debate regarding fat loss and cardio. It
is something that you truly must experiment with on
your own, no matter what anybody else says.
And even if your method goes against, ‘what’s current-
ly popular’ who cares?! If it works - use it!

Chapter 7
Chapter 7:
Satisfying Eating Strategies For Optimal Health and Fat Loss
It’s another day at the gym and time for your weekly weigh-in ritual. You approach
the scale eagerly for the weekly check-in. You step on. And to your surprise, you still
weigh the exact same weight. You try to disguise your disgust and frustration and
head to the floor for another endless workout.
First off, let me say this – changing your body is NOT the hardest thing to over-
come but is not the EASIEST thing to overcome either. BELIEVING that it is ‘so
hard’ to do makes it easy to quit and makes for another excuse when the scale
stops moving.
There are thousands upon thousands of different diets out there - no wonder you
have a hard time deciphering what to do. What’s worse is that many of these diets
will only result in you losing muscle mass, thereby making it even harder to lose
weight on the next diet you choose to go on. A much better approach, is finding
a diet that will allow you to actually gain lean muscle mass, without gaining any
additional fat, so then, that new muscle mass will start burning off your body fat
all on its own - no effort required from you! Doesn’t that sound like a better ap-
proach? No more starvation diets; no more only eating vegetables for every meal;
no more yo-yo dieting that not only leaves you weight higher, but also leaves your
self-esteem down the drain. No, what you need is a plan that will change how you
look, not just ‘make you lose weight’. Losing weight does nothing to change your
body. Changing your body composition on the other hand, no THAT is the ticket!
1% Workout + 38% Sleep + 33% Diet + 28% Lifestyle = 168 Hours In The Week
How did I calculate these?

3-4 hours a week max weight training / 168 hours in a week = 0.017.
So giving this component 1% was actually generous!
9 hours of sleep a night X 7 days = 63 hours / 168 hours in a week = 37.5%
8 meals a day for a 1 hour sitting

(I know this is very generic side but let’s include prep time
to this as well to make 30 minutes of eating + 30 minutes of prep)
X 7 days a week = 56 hours / 168 hours in a week = 33%
Lifestyle = The remainder of the time: 100% - 1% - 37.5% - 33% = 28.5%
The percentages do not reflect the level of importance of each component but only to
demonstrate where your time is allocated. This will help you re-focus your mindset on
what is actually happening.

Chapter 7
This formula could also be summarized like this:

1 % Training + 99% Recovery = 100 % Results
So how come 99% of the advertisements you see focus on 1% of the equation. I know
this is a bold statement that you can argue, but what you do outside the gym is far
more important that what you do inside the gym. Like I said before, where is the
seminar, where is the DVD, where is the magazine called “Recovery?” There is none.
You can’t make much money by telling people to sit on their butt and do nothing! I
hope this concept enlightens your thinking.
Back on topic, failing to realize the critical importance of recovery, specifically nu-
trition, will result in giving up the pursuit of building your dream body and resort
to pulling out a ‘blame card.’ Many of these blame cards are weak excuses (but ac-
ceptable in our society) that can bail you out.
Blame cards such as:
“No matter how little food I consume, I just cannot seem to lose any weight.”
“You have no idea how much exercise I am really doing. It’s no wonder I am starv-
ing!”
“I was born with a slow metabolism. I guess I am supposed to be fat.”
“I picked the wrong parents – who are both overweight and unhealthy – so there is
no chance for me.”
As I give you this section of the book remember that I used to be a skinny long
distance runner. Don’t get me wrong, I was ‘thin’ but I had no body shape whatsoever,
so I am confident to say that I am one of the best people to teach you how to change
the shape of your body. I will keep this section as simple as possible and do not want
to be responsible for making this equation any more complicated or any more com-
mercialized than it is perceived to be. So let’s get to it.
1. Why you can’t lose weight.
If you are not losing, then you do not need to look much further for the answer. It is
really not that complicated can easily be broken down to the following:
1. You do not truly understand energy balance (Energy In vs. Energy Out).
2. You don’t eat the right foods at the right times (poor food combinations).

Chapter 7
2. Energy Balance.
Here is the easiest way to understand energy balance:
Energy Balance = Energy Intake – Energy Expenditure

Energy intake encompasses whatever you put in your mouth – food or drink. Energy is
made up of several factors including resting metabolic rate (RMR), calorie cost of
activity, thermic effect of food (TEF), and adaptive thermogenesis. The balance of
intake versus outtake is a critical starting point in weight gain or loss.
If you have a SURPLUS of calories (positive energy balance) where the intake
EXCEEDS the expenditure, you gain weight. If you have a DEFICIT of calories (negative
energy balance) where the intake is LESS than expenditure, you lose weight. Simple
enough.
Remember, a surplus of calories is ONLY one component of creating lean muscle tis-
sue! Anybody who tells you that you must simply eat a SURPLUS of calories to add
muscle to your body is RIGHT ; however, the types of foods will help dictate whether
you add lean muscle tissue or fat tissue. Let’s say your body needs 3000 calories to
start adding tissue – don’t think that your body will grow on 3000 calories of chips and
cookies just because you are in a SURPLUS. Three thousand calories of junk and empty
calories is COMPLETELY different than 3000 calories of high quality carbs, proteins,
fats, vitamins and minerals. Anybody who does not understand this does not under-
stand the theory that a calorie is not a calorie.
3. Calculating Caloric Requirements Changing Your Body Composition
So now, the tricky part comes with determining how many calories you’ll want to eat
so you can recomposition your body.
First let’s determine your PRIMARY goal.
If you are currently fairly satisfied with your body weight and are mostly focused on
adding lean muscle mass, then you will need to have a very small surplus of calories in
order to promote this new gain of weight.
If, on the other hand, you are more concerned with removing the body fat off your
body, while allowing your muscles to become more defined, then you will need a small
deficit in calorie values, thus prompting a small, but definite weight loss.
Here are your components.
Step #1: Resting Metabolic Rate

Resting metabolic rate (RMR) is the energy it costs the body to basically keep alive.
This doesn’t include the costs of getting your butt out of bed and moving around;

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those numbers are calculated in later.
Although you might not guess it, about 50 to 70 percent of your entire day’s calorie
expenditure is a result of the RMR. So, let’s figure out your RMR right now.
Determining RMR:
There are a wide variety of calculators out there that can be used to determine your
BMR; however, we’ll stick with a very simplistic method that is highly effective.
What I want you to do is take your current body weight, in pounds, and multiple by
10.
EXAMPLE
So, if you are 140 pounds right now, this equals:
140 X 10 = 1400
RMR= 22 x 86.45 + 500 = 2402
Therefore my resting metabolic rate is about 1400 calories per day. Everyone have
their RMR figured out? Good, let’s move on.
Step #2: Cost of Activity

The Cost of Activity represents how many calories are required to move your butt
around during the day.
This includes the cost of walking out to your car, scraping the ice off the damn thing,
driving to work, going to lunch with the girls, and of course, training after work.
These factors make up about 20 to 40% of your daily caloric intake based on your
activity level. So let’s figure out your costs of activity. I’ll use myself as an example
again.
Determining Activity Costs:

Cost of Daily Activity is equal to the RMR you calculated above multiplied by an activ-
ity factor that fits your daily routine. I’ve listed some common activity factors below.
Activity Factors:
1.15-1.2 for Very Light (bed rest)
1.3-1.4 for Light (office work/watching TV)
1.5-1.6 for Moderate (some activity during day)
1.8-2.0 for Heavy (labor type work)

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Note: Don’t consider your daily workout when choosing a number. We’ll do that later.
With this information we can get back to determining my calorie needs. Since I work
at a university, most of my day is pretty sedentary. Even though I run back and forth
between the lab and classes, I’ve selected 1.6 as my activity factor. So, let’s say you
have an office job and are mostly sitting throughout the day. Now, your formula be-
comes:
RMR x Activity Factor = 1400 calories X 1.3 = 1820
Costs of Exercise Activity:

Next, we need to determine how many calories your exercise activity burns so that we
can factor this into the totals. Exercise activity can be calculated simply by multiply-
ing your total body mass in kilograms (as calculated above) by the duration of your
exercise (in hours). Then you’d multiply that number by the MET value of exercise as
listed below. (MET or metabolic equivalent, is simply a way of expressing the rate of
energy expenditure from a given physical activity.)
MET values for common activities:

high impact aerobics... 7
low impact aerobics... 5
high intensity cycling... 12
low intensity cycling... 3
high intensity walking - 6.5
low intensity walking - 2.5
high intensity running... 18
low intensity running... 7
circuit-type training... 8
intense free weight lifting... 6
moderate machine training... 3
So here’s the formula:

Cost of Exercise Activity = Body Mass (in kg) x Duration (in hours) x MET value
EXAMPLE
ALet’s say you are doing 45 minutes of weight training along with
30 minutes of cardio:
Exercise Expenditure for weights = 6 METS X 67kg x .75 hours = 301 calories
Exercise Expenditure for cardio = 3 METS X 67kg x 0.5 hours = 100 calories
Add these two together and you would burn a total of 401 calories during that particu-
lar training session.
The next step is to add this exercise number to the number you generated when mul-
tiplying your RMR by your activity factor.

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So 1821 calories + about 401 calories = 2221 calories per day.

And we’re not done yet!
Step #3: Thermic Effect of Food

TEF is the amount of calories that it takes your body to digest, absorb, and metabo-
lize your ingested food intake. This makes up about 5 to 15% of your total daily calorie
expenditure. Protein tends to increase TEF to a rate double that of carbs and almost
triple that of fats so that’s one of the reasons why I’m a big fan of protein meals.
Determining the Thermic Effect of Food:

To determine the TEF, you need to multiply your original RMR value (1400 in our ex-
ample) by 0.10 for a moderate protein diet or 0.15 for a high protein diet. So this is
what the formula looks like:
TEF = RMR x 0.10 for moderate protein diet (1 gram per pound of body weight)
TEF = RMR x 0.15 for high protein diet (more than 1 gram per pound of body weight)
Thermic Effect of Food = 1400 calories x 0.10-0.15 = 140-210 calories per day
Now add that to your calorie total.
Step #4: Adaptive Thermogenesis

I like to call Adaptive Thermogenesis the “X factor” because we just aren’t sure how
much it can contribute to daily caloric needs. Some have predicted that it can either
increase daily needs by 10% or even decrease daily needs by 10%. Because it’s still a
mystery, we typically don’t factor it into the equation.
Just for interest’s sake, one factor included in the “X factor” is unconscious or sponta-
neous activity. Some people, when overfed, get hyper and increase their spontaneous
activity and even have been known to be “fidgety.” Others just get sleepy when over-
fed - obviously the fidgeters will be burning more calories that the sleepy ones.
Other factors include hormone responses to feeding, training, and drugs, hormone
sensitivity (insulin, thyroid, etc.), stress (dramatically increases metabolic rate) or temperature
induced metabolic changes (cold weather induces increased metabolic activity and heat produc-
tion).
With all that said, you don’t need to do any math on this part or fiddle with your calo-
rie total. This is just something to keep in mind.
Step #5: Putting it all together

Okay, so how many damn calories do you need to consume each and every day? Well,
adding up RMR plus activity factor (1820 calories in my case), cost of training (401 calories),
and TEF (140-210 calories), we get a grand total of about 2360-2431 calories!

Chapter 7
The Secret is in the Surplus!

So now, at this point you are going to use your answer from the previous question
about what your MAIN goal was in order to determine the direction you will take with
your calorie level.
If you are primarily concerned with losing body weight, then we want to subtract a
small amount of calories from that total so you start to lose body fat (not too many
calories though, otherwise you will start to lose muscle mass as well - which is some-
thing you DON’T want).
On the other hand, if your primary goal is to add a little more muscle tissue to your
frame, then you are going to want to increase your calorie intake slightly, to provide
your body with these extra calories it can then use to build this muscle tissue with.
“So just tell me - how many calories must I eat to support my goal?”
TThe exact amount of calories you’ll have to eat in order to start seeing results
will vary from person to person; however, to start, I want you to either subtract
250 or add 250 to the number you arrived at above (how many calories it takes to
just maintain your current weight).
Remember, you are in absolute control of how much weight

you gain or lose and at which speed.
If you find you are gaining or losing weight at a rate that is too quickly for what you
are comfortable with, then simply decrease the deficit or surplus that you are using.
Likewise, if progress is too slow, then you are to increase it from 250, by about 100
calories (either direction depending on your goal) every two weeks until you start see-
ing the results you’re looking for.
Keeping track of what you eat is a lot easier than it sounds – probably
why most people avoid it, because they perceive it to be difficult.
Sure you’re going to have to take some extra time to read wrappers, and labels but
if this method will promise you have created a new body for yourself in a year from
now, is it not worth it? And the good news is that your brain will create a new file to
store all your new nutrient calculations, and since you are eating from the majority of
the same foods your ‘memory food bank’ will expand quickly. If you follow the meal
plans I have provided - to the letter - than you will not have to keep a formal food
log.

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4. Creating an Environment for Changing Your Body – The Kitchen.
True or False? You can stack your fridge, cupboards and pantry with any foods you
choose. Just as long as you only eat the good ones.
Answer: False. The reality is that whatever foods are in your possession or located in
your residence, you will eventually wolf down.
I learned these laws from John Berardi and I would have to agree that these general
principles have served me well and have become the cornerstone of my own body
composition success. Here is an excerpt from one his articles:
“Berardi’s First Law:

If a food is in your possession or located in your residence, you will even-
tually eat it.
Corollary to Berardi’s First Law:

If you wish to be healthy and lean, you must remove all foods not condu-
cive to those goals from said residence and replace them with a variety of
better, healthier choices.
Second Corollary to Berardi’s First Law:

If you know someone whose house is stocked only with optimal food choic-
es and yet who is not healthy and lean, look under his bed.”
It amazes me how many people shoot themselves in the foot when they go grocery
shopping. This is where your battle is won and lost. There is no doubt that you will
be more successful if you only shop and bring home the foods that are conducive for
your mass building plan. You must remove and stop shopping for foods that will turn
your body into a toxic waste dump and make you fat.
This is the first step to changing the way your body looks, but also maximizing your
energy levels to train at a high intensity and most importantly to be healthy. Your
home should be a safe haven. You are already tempted enough - every day - outside
your home. You know for a fact that if you live in North America your willpower is
always on red alert with fast food on every street corner. Nachos and wings at the bar.
Chips and finger food at parties. Popcorn and soda at the movies. Pizza and hot dogs
at the game. And a doughnut store every 5 minutes up the street. Don’t make your
life harder by stacking your home with ‘convenience’ and ‘comfort’ foods.
5. Here’s What to Dump in the Garbage
It would be easy to write out a Top 50 list of foods that you should avoid at all costs.
However the reality is that this is rarely the cause for getting fat and not achieving

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your goals. There are actually very few BAD FOODS. I learned from an old university
professor who said, “There’s no such thing as good or bad food; there is only good
and bad times to each certain foods.” And yes, there are some foods that you should
avoid at all costs but there is not a ‘David Letterman’s Top 10 List.’
However, I will lay down some guidelines that will give you a better
chance of seeing your six-pack sooner than later. Eating some of these
foods immediately after your workout will do little harm because they
will be converted right into your muscles, but you will be better off
leaving them on the shelves at the grocery store.
GET RID OF THESE FOODS

Sodas and juices - excluding or including can be the difference between skinny and
fat. Go ahead and read for yourself on your next ‘healthy’ fruit juice the amount of
sugar. You have two ingredients- sugar and water.
High fat processed meat - sausage, pepperoni, bacon and related foods are loaded
with the type of fat that will shorten your lifespan, and are also loaded with sodium.
Don’t confuse these for good sources of protein.
Frozen desserts and ice cream - again, more sugar to transform your six pack
into a keg.. Sugar and oil-laden sauces – whether it is ketchup, barbecue or horserad-
ish sauce, the majority of nice packaged sauces are quick injections of spiced-up high
fructose corn syrup.
You’re better off spicing up your meals naturally without all the sugar
and extra empty calories.
Most processed foods – make sure your warning sirens go off when you see anything
packaged in colorful wrappers, boxes, bags or containers. These foods promote
‘healthiness’ but fail to admit the degree of processing it went through. Do your own
experiment - next time you are unsure of a processed food just take a look at the
ingredient list. If you see more than 5 ingredients that you can not pronounce then
you have to wonder what the heck you are putting in your body. Most of these
foods have an exhaustive list of ‘fillers’ that preserve the shelf life and have nothing
to do with nutrient value. Avoid this stuff at all cost!
Cookies - refer to the above.
Crackers - refer to the above but you get to choke down a mouthful of sodium too.
White flour products like white bread and bagels - manufacturers first remove
the wheat seed’s bran, its six outer layers, and the germ, which results in more than

Chapter 7
75% of the vitamins and minerals being lost and over 95% of the fiber being lost. It
gets worse. What little is left gets bleached in chlorine dioxide to give the bread a
shelf life. It is further whitened by adding chalk, alum, and ammonium carbonate to
make it feel and look more improved for the customer. An anti-aging salt that I do not
even know how to spell or pronounce is added to the final stage.
A few synthetic nutrients are then added back into the white flour and labeled ‘en-
riched,’ but in reality there has been no real ‘enrichment’ of the original product,
only deception and destruction. Did you know that rats will die within seven to 10
days after being put a diet of white flour?
Baking supplies - more chemicals to wreak havoc on the human body.
Potato chips - a cumulative batch of chemicals to put an enormous amount of strain

on the pancreas, which is forced to protect your body from these chemicals.
Mystery food in rotting Tupperware containers - even though Aunt Wilma

makes a mean turkey dinner and has supplied you with leftovers until next Christmas,
there is no reason to test its life span! Do an inventory once a week and chuck any
foods that have exhausted their expiration date.
6. Here’s What to Add to the Kitchen
Since your fridge is probably looking bare like your college days it’s time to stock it up
so that even Chef Pasquale would be very happy.
Again, this is not the David Letterman Top 10 list but it is a very good start to being
fully prepared to having the ammunition required to build massive muscle.
ADD THESE FOODS

Beverages - Get ready to start drinking a lot of water. Invest in filtered water and
avoid tap water if you know your local area comes from poor sources. Also, drink 2-3
cups of green tea a day for its high antioxidant profile and more than a handful of
health reasons. Chuck the killer fruit juices and soda!
Boneless Chicken Breasts – If your budge permits, aim for free-range chickens
(organically raised) as the most superior choice. If you can not afford these regularly
than go for the grain-fed, store-bought type because they carry minimal body fat.
Cooking Spray - Only buy the ones made from canola or olive oil
Cheese - Typically the cheeses that have a stronger taste will serve more purposes.
They have a better protein and fatty-acid profile and they provide more taste to your
food. Cheese is higher in fat so use it in moderation and aim for a variety of cheeses,

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such as Feta, goat, Havarti, aged white cheddar and Parmesan.
FRESH Fruit - This is a great lower calorie snack, and is chalked full of vitamins and
minerals. Add to that that you’ll get plenty of fiber when you consume it - helping you
to feel full and you really can’t go wrong with one or two pieces a day.
Good sources are raspberries, strawberries, melons, apples, and oranges.
Eggs - Omega 3 eggs should always be chosen because they are laid by chickens that
were fed a diet rich in ground flaxseed.
Egg Whites - Egg whites can be a little pricey if you buy them in the cartons, but
can save you the headache and mess of cracking and storing half your fridge with egg
carton boxes.
Instead, buy a few cartons of pasteurized egg whites that are a great substitute to top
off an omelet with some high quality protein. Egg whites are also great to throw into
protein shakes, but they can cause gas, so use wisely.
Extra Lean Ground Sirloin - Always go for the leanest sources available. Your
local grocery store should meet your requirements but feel free to venture down to
a farmer’s market and go for grass-fed beef freshly ground. This is particularly impor-
tant for women because typically, you are already low in iron intake. Low iron intakes
set you up for anemia, which is something you’ll definitely want to avoid.
VEGETABLES - Always go for an assortment of colors and make sure your fridge is
always stocked with fresh vegetables. I typically shop for seasonal vegetables from
a quality perspective and cost perspective. If you can, go for local and organically
grown produce.
Extra Virgin Olive Oil - 100% dark extra virgin olive oil is loaded with antioxidants,
is an easy source of calories and can be used with salads and sauces. Use very MINIMAL
amounts for cooking.
Green Tea - Go for the one with out any extra flavoring or fillers. An organic green
tea without any extra herbs is the best.
Grains - Here is some safe ammunition on the grain side: oats (not the instant oatmeal
loaded with sugar), oat bran, whole flaxseed, quinoa, whole barley and wheat bran.
Lean Turkey And Chicken Sausage - This is great to mix things up, and while you
might not want to buy this all the time there is nothing wrong with the occasional
street meat!
Legumes - Kidney beans, split peas, chickpeas and lentils are excellent sources of

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fiber and a great addition to your arsenal.
Meat, Poultry and Fish - There are many exotic selections to choose from and the
best advice I can give is VARIETY! Eat a wide assortment and do not limit yourself
to one shopping center. Rotate your shopping trips to farmers markets, the super-
size grocery store and smaller grocery stores. Each will carry a different selection of
meats.
Mixed Nuts - These are easy calories and a great source of good fat to balance out
your meals. The best sources are walnuts, almonds, cashews, pecans and peanuts.
Sauces and Condiments - There are many options that will enhance your taste buds
while not counteracting the nutrient profile of the meal.
Here are some safe bets: pesto, salsa, curry sauce, tomato pasta sauce, balsamic
vinegar, white cooking wine, red wine, raspberry vinegar and flavored flax oil.
Salmon -Genuine wild salmon is better than farmed salmon because you will benefit
from its higher quality Omega-3 profile and absence of mercury and toxins.
Spices - Here is where the fun comes in. You don’t have to be a gourmet chef to know
how to use certain spice combinations but it may take some experimentation. Con-
sider this free food and customize your spices to your dish. Focusing on just some of
the basics like salt, pepper, fresh garlic, basil, oregano, chili powder, and cinnamon
will bring your food to life.
7. Secret Tip When Grocery Shopping
You will notice that the majority of these foods are stocked on the periphery of the
grocery store. While you are at the grocery store you will notice that your trek does
not wander into the ‘forbidden aisle.’ These are the aisles full of the present and
future physique challenged. Grocery shopping does not get easier than this once you
discover that the best foods are located in the produce and refrigerated section. Shop
in the ‘safe zone’ to avoid the ambush of pre-packaged food and processed carbs,
sugar and bad fats.
Don’t forget to buy plenty of meal-sized Tupperware containers, plastic bags, a lunch
bag, some 1L water bottles and perhaps some plastic cutlery. This will help you pre-
pare your meals in advance.
Anybody who argues that caloric balance is the only factor determining whether
you gain weight or not is making the scenario too simplistic. If it was this easy then
you could eat doughnuts and fast food all day. You need to understand which foods
and meal combos will cause you to only gain additional body fat. The foundation of
the following recommendations is based on avoiding the nasty scenario of turning into
a blimp.

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8. No Nonsense Nutrition Rules
Once you review these 10 rules you will instantly notice that they are very straight-
forward and you have probably heard of most of them before. In fact, the majority of
these rules are what 90% of nutrition teaches. A few years ago, Dr. John Berardi wrote
an article called, The Ten Habits Of Highly Successful Nutrition Programs.” The follow-
ing rules here are based on this article , but have been slightly tweaked to apply to a
female.
Don’t underestimate their simplicity and don’t think your plan needs to be any more
complicated. The nutrition industry has become so commercialized and technical that
it’s missing the fundamental requirements that a good nutrition plan should be based
on:
1. When to eat
2. What to eat
3. How much to eat
Most people are fooled into thinking that ‘caloric intake’ is the most important thing
in gaining weight or losing fat. To be honest, if you did not pay attention to the
amount of calories you were eating one single bit, but simply followed the ten rules
to the letter then I would not be surprised if you had a increase in strength, a drop
in body fat levels and new muscle growth. Getting these habits consistent into your
lifestyle will have greater impact than any other nutrition advice.
Once you start eating at the right time (nutrient timing),

start eating the right foods (food selection), and nailing the
correct volume of food with each meal to hit your goal cal-
ories - get ready for some insane results!
So how do we do this?
Well, let’s start with The 10 No Nonsense Nutrition Rules.
Rule 1: Eat every 2-3 hours for an insane metabolic rate. .
Eating this often sometimes feels like a burden - since the typical North American diet
is somewhere around 3 meals. For a women who is trying to change her body however,
this is an absolute must. Not only to help speed your metabolic rate, but also to keep
you from becoming overly hungry - and we all know what happens when that occurs.
If you happen to miss one of your scheduled meals, don’t fret too much, just get back
on with your schedule. If you’ve only missed it by an hour or so, you can definitely
just go ahead and eat it late. It’s not really going to matter as much when you eat
each particular meal, it’s more the total number of calories you’ve consumed at the

Chapter 7
end of the day that’s going to matter anyway.
So how many meals should you be eating? That’s easy - just divide the time you’re
awake by 3. I would suggest mastering eating every 3 hours. So if you’re awake 18
hours a day, eat 6 meals. The meal plans included are based on, for the most part,
real food, plus the addition of your liquid workout nutrition which will be discussed
shortly.
What if one of those meals fall right before bedtime? Then follow the rule - that is
why it’s called a ‘rule.’ Take the opportunity to eat. No matter what you have heard
on this (never eat after 7 P.M. garbage), ignore it. Trust me!
Also, don’t view these feeding opportunities as ‘snacks.’ You are to try to eat a bal-
ance mini-meal. This will be much better for your blood sugar levels than the typical
carbohydrate-filled snack products that so many women turn to. When you consume
one of these little glucose-infused packages, even if they are only 100 calories (as so
many of them are often advertised), it’s still going to send your insulin levels skyrock-
eting, which could mean that little snack packet ends up on your backside. Not ex-
actly what you had in mind.
Rule 2. Eat 40-60 grams of protein with each meal to promote

controlled blood sugar levels and the development of lean
muscle tissue.
It is better to get your protein from whole, complete, and lean protein. Remember
that protein is a costly food and burns twice as much energy as carbs and three times
as much energy as fat. You need protein to maximally turbo charge your metabolism,
improve your muscle mass and accelerate recovery.
Females should aim for 20-30 grams of protein per meal. Whatever your current size,
hit these requirements and you are doing well.
Aim for lean meats such as ground beef, chicken, turkey etc. Aim for fish such as
salmon, tuna, orange roughy etc. Aim for Omega 3 eggs and pasteurized egg whites.
Aim for dairy from cottage cheese, yogurt and partly skimmed cheeses. And if you
have to resort to supplement shakes go for whey, casein or milk protein blends.
Rule 3. Eat vegetables with each meal to promote

FAT LOSS.
Your mom was right when she told you to eat up all your vegetables if you wanted to
grow healthy and strong. Not only are vegetables loaded with vitamins and minerals
but there are also important plant chemicals called phytochemicals essential for opti-
mal physiological functioning.
The most neglected benefit of eating vegetables is their role in recovery. Sure you

Chapter 7
need calories to add lean muscle tissue, but you also need these veggies for their high
antioxidant profile that will help reduce the amount of free radicals from heavy train-
ing, and they will accelerate recovery by healing damaged muscle cells.
Most are unaware that proteins and grains create high levels of acid loads to the blood
and if this is not balanced out with alkaline rich vegetables and fruits than too much
acid can result in a loss of bone strength and muscle mass. So it is important to keep
these acid levels balanced by ingesting vegetables (and fruits) for their alkalinity to
the blood.
The best way to get your vegetables is to cut them all up at the start of the week.
This will make life easier and make them more accessible. Aim for at least 2 servings,
which is the equivalent of 1-2 cups per meal. Yes, every 2-3 hours you must be eating
veggies.
Rule 4. Eat healthy fats with each meal to promote

insane Body Shaping.
About 30% of your diet should consist of fat - this number should remain pretty
consistent for everyone. However, the key is to balance out your intake between
saturated, monounsaturated and polyunsaturated fat. If you achieved 1/3 in each of
these than you will optimize your health and muscle gains. This is not as complicated
as it looks.
Since North Americans are harshly deficient in mono (olive oil) and poly fats (from fish
oils) and get enough of saturated fats as it is - your job is to simply include more olive
oil and fish oil into your diet. This is something that can be recommended for every
man and women and has no potential side effects. Again, don’t worry; the meal plans
included have got you covered.
The only fats you MUST avoid at all costs

- for so many reasons -are trans fats.
Trans fatty acids, also known as trans fat, is an artery-clogging fat that is formed
when vegetable oils are hardened into margarine or shortening. It is found in many
other foods besides margarine and shortening, including fried foods like French fries
and fried chicken, doughnuts, cookies, pastries and crackers. In the United States,
typical French fries have about 40 percent trans fatty acids and many popular cookies
and crackers range from 30 percent to 50 percent trans fatty acids. Doughnuts have
about 35 percent to 40 percent trans fatty acids.
To determine the amount of trans fat in a food you must know

what to look for on food labels. Whenever you see shorten-
ing, hydrogenated or partially hydrogenated oil higher up on

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the list of ingredients, the more trans fat.
Rule 5. Eliminate beverages with ‘empty’ calories to promote

insane Fat Loss.
Yes, These beverages provide absolutely no nutrient value whatsoever, and only add
a great deal of extra calories to your diet. Don’t think fruit juices are a substitute for
fresh fruits and vegetables. Like I said earlier, get used to drinking a lot of water and
a few cups of green tea each day. Pretty simple. The only other source of liquid you
can safely take in is low fat milk.
Rule 6. Eat whole foods as much as possible because it is these

that will leave you feeling more satisfied.
I often have my clients use as few supplements as possible for the first few months
of training. You will be amazed at the results achieved by simply putting all your ef-
forts into following your meal plan, proper training and sleep. It’s a very eye-opening
experience when they see almost immediate changes in body composition, health and
energy levels.
Your food intake should come from high quality food at least 80% of
the time, which means at least 4 of the 6 meals you are eating.
This will ensure more vitamins, minerals, antioxidants and fiber that supplements and
pills lack. Whole food is loaded with digestive enzymes as well that help the absorp-
tion of food instead of eating too much ‘ground up’ food in the form of powder. Pow-
der Shakes will make your life much easier and will remove some of the inconvenienc-
es of having to cook and prepare food all day. Aim to use only when you truly do need
them though, or right before and after your workout, as specified later on.
Rule 7. Eat a wide spectrum of foods to promote

insane HEALTH BENEFITS.
It is easy to get into a robotic state of nutrition where we eat the exact same foods
every day, ingesting the same breakfast, lunch and dinner and the only time we eat
differently is when we go out for dinner or someone else cooks for us. It is easier to
choose convenience over variety.
Just like our training that we rotate around to prevent boredom, you should rotate
around your food selection. Remember, you will eat whatever is in your house so the
best strategy to eating a healthy variety is to shop for different foods each week. This
will help balance out your diet and help you to measure the response from a variety
of foods. Don’t go for the boring and easy route. The meal plans included are loaded
with a wide variety of meals and even include cooking instructions so you will not just
be slapping random food together.

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Rule 8. Have A Good Look At What Your Trigger Foods Are To

Prevent Food Binges
Everyone deals with this - one food that is just problematic no matter how you look at
it. For some, it’s pasta, others succumb to passing cheesecake, and yet others don’t
do well with any type of cracker or crispy type of ‘chip’ related food.
Identify whatever your trigger food is - the one food that when you start eating it, you
just can’t stop - and GET RID OF IT!
Even if it’s healthy. The problem is that when you eat it, you are going to overcon-
sume calories and that leads to trouble for you.
Healthy or unhealthy, calories are still calories and can cause fat gain.
So be sure that you distance yourself from this food as best as possible.
Rule 9. Plan ahead and prepare meals in advance.
This rule could easily be number one because oftentimes it is not a shortage of
information that creates a roadblock but our lack of CONSISTENCY and CREATIVITY. I
strongly agree with the famous cliché that states, ‘Failing to plan is planning to fail.’
It is so true. You must have a plan that will ensure you have the food prepared and
cooked in the right selection and amounts every time you eat. This might require you
to spend a few hours on Sunday evening cooking and storing all your food in Tupper-
ware containers. This might mean waking up half an hour early so that you can cook
all your meals for the day.
This might mean packing a few shaker bottles if you know you will be on the road
most of the day. Bottom line - be prepared.
Rule 10. Time your carbohydrates around breakfast, the pre,

during and post workout window and two
post-workout meals.
No matter what anyone says, I believe this is the safest and most effective way to
maximize your muscle:fat-gain ratio when trying to change your body. Shortly, you will
learn the concept of nutrient timing and where to time the majority of your carbohy-
drates which will have the greatest influence on whether you build muscle or just gain
fat weight.
Shortly we will discuss the benefits of packing the bulk of your calories around the

Chapter 7
most catabolic and anabolic times of the day so you will have sufficient energy to
train hard and heavy without any risk of muscle breakdown, not to mention enough
calories to support muscle growth or prohibit muscle loss if you are currently want-
ing to primarily lose body fat. How much food you eat at a particular time of the day
should be based on the NEEDS OF YOUR BODY AT THAT CURRENT MOMENT.
All of the meal plans included are based on these 10 No Nonsense Rules. I trust these
rules have established a foundation and explained the why.
9. Nutrient Timing
I assume your goal is to focus on gaining muscle tissue and losing fat - not simply
weight gain and weight loss. An exclusive focus on simply weight gain or fat loss can
cause a serious letdown in your nutritional plan. The following discussion will be a
Sesame Street version of a very complex topic.
The majority of nutritional discussions about fitness, athletic performance and

overall body composition management focus on how much to eat. Unless you’re gifted
with the right genetics, the energy in versus energy out thermodynamic approach to
weight gain (or loss) should be sufficient for intimidating everyone else at the beach
when you strut around!
If you are like most, then you are not amongst the ‘friendly genes club.’ You might
have learned the hard way by eating more food than you expand or less than you
expand and were disappointed to discover that you turned into a smaller or bigger
version of yourself with the same amounts of muscle and same amounts of fat. So
if you fall into this category (you sincerely did gain weight but just got fat or you
sincerely did cut your calories but seemed to just lose muscle) then focusing on
calories in versus calories out is not going to work for you alone.
Scientists are now discovering that the type of carbs, proteins and fats you choose
will either help or hinder your composition changes. Some carbohydrates have a
different effect on your insulin levels than others – some sugars will enter your blood-
stream rapidly and cause a spike in your insulin levels, leading to you wanting to eat
more food, thus more calories, leading to an increase in fat storage. Some will enter
your bloodstream at a slower level and release a steady flow of sugar to your muscles
without the energy fluxes. Likewise, some proteins are released into your bloodstream
quicker than others and again, depending on the time of day certain proteins will be
more advantageous than others. Still, other fats will go directly to your ‘stubborn’
body parts (making them even more stubborn) and some fats can boost your metabolism,
improve testosterone production, and increase the amount of fat you burn.
This is why choosing the right foods and eating certain ones at the
right times even if you take in the same amount of calories, can lead

Chapter 7
to body composition changes, not to mention the health benefits that

are associated with wise food selection and timing.
So far, we have discussed what to eat. Now we will talk about when to eat.
When I was in my last year at the University of Western Ontario, I was a student of
John Berardi. At the time he was not very well known but is now considered one of
the top exercise nutrition coaches in the world. It was under John Berardi that I was
taught the little-known secrets of nutrient timing. I contribute a large percentage
of my own success to the science of when to eat. This was one of the critical com-
ponents of my nutritional planning that led to gaining over 50 pounds of primarily
muscle weight in 6 months. While you obviously do not have the goal of gaining 50
pounds of muscle, by using the same principles, you can gain a moderate amount of
lean muscle along with losing that fat mass that just seems to tag along to your body
regardless of what you do.
So what’s the big deal about when to eat? To fully understand nutrient timing it is
critical that you understand these two points:
1. There are ‘windows of opportunity’ in the day when your body will be primed
for muscle gain but there are also ‘windows of in opportunity’ when your body is
primed for fat gain. Add in the wrong foods at the wrong times and you will
instantly sabotage your quest for a lean and ripped physique. Add the right foods
at the right times and you will give your body an enormous advantage over
others.
2. Choose your foods wisely – some can be disastrous at certain times of the day
and some can be extremely powerful at other times of the day. For example,
sugar should be avoided at almost all costs except prior to, during and after your
workout. Likewise, high fiber foods are excellent at all times of the day but will
be a hindrance during the post workout period. Certain proteins such as whey are
excellent during and immediately after a workout but not so beneficial at other
times of the day.
In the book, “Nutrient Timing” by Drs. John Ivy and Robert Portman, the authors
refer to three critical times of the day in which nutrient timing takes on a greater
importance. These times are known as the Energy Phase, The Anabolic Phase, and The
Muscle Development Phase. Since I like these distinctions, I’ll use them here but add
a fourth phase to refer to the rest of the day called The Recovery Phase. So the four
phases are as follows:
Phase 1: The Energy Phase

Phase 2: The Anabolic Phase
Phase 3: The Muscle Development Phase
Phase 4: The Recovery Phase

Chapter 7
The Energy Phase occurs during the workout when your energy demands are the
highest in the day. If you have not supplied your body with adequate nutrition prior to
commencing your workout then where do you think your body will get the energy to
train hard?
If you want to be able to workout optimally, and with a good degree of intensity, then
you must provide your body with fuel to run off of.
Mastering your workout nutrition is one small piece of the

puzzle but this is an explosive first step to making your work-
outs work for you - to change your body composition.
Without a physiology lesson, consider the anabolic and catabolic effects that occur
during a high quality, intense training session.
The Pro’s – Anabolic Effects

· Increased blood flow
· Increased Testosterone, Growth Hormone and IGF-1 release
· Decreased Insulin concentrations
The Con’s – Catabolic Effects

· Glycogen depletion (lost of energy reserves)
· Decreased net protein balance (muscle breakdown)
· Increased Cortisol concentrations and decreased Insulin concentrations
· Increased metabolic rate (6-8x higher at rest so greater breakdown of body reserves)
· Dehydration (decreases strength by 20%)
It should become clear that we have an opportunity to optimize the pros and mini-
mize the cons. During the Energy Phase it is very important to drink a liquid
protein/carbohydrate beverage 15 minutes prior to your workout. I will teach you
how to make your own homemade energy supplement shortly.
Ingesting a protein/carbohydrate supplement drink 15 minutes

prior to exercise will actually improve muscle blood flow.
Not only this but you will have a steady flow of amino acids and glucose being shuttled
via your blood directly to your muscles. This will prevent potential muscle breakdown
and glycogen depletion.
In addition, those amino acids and glucose units will help suppress cortisol
concentrations and improve overall immune function. Sounds pretty exciting for a
little ol’ protein/carbohydrate drink, eh?
Determining how much is not as simple but I will recommend the same formula that
Dr., John Berardi recommends. Let’s assume that you will be using this secret weapon

Chapter 7
on your high-intensity weight training days and your goals are to promote the most
muscle tissue development possible, while preventing any fat gain.
Start off by drinking 0.8g of carbohydrate/kg of body weight and 0.4g of protein/kg of
body weight diluted in about 1 L of water. For a 140 pound female that means 50g of
dextrose ( # lbs / 2.2 = # of kgs) and 25g of hydrolyzed protein powder. Yes, this is a
lot of sugar; you might even feel sick at first. Trust me on this. This is a very powerful
weapon in your quest for lean muscle tissue!
The Anabolic Phase occurs immediately after the workout is over and lasts for 1-
2 hours. If the right nutritional choices are made then this can be the most anabolic
(anabolic refers to ‘building’ and for our purposes, specifically refers to muscle building) time of
the day, meaning that it is this time in the day that your muscle cells are primed for
muscle building. I said it ‘can be’ anabolic if the right nutritional choices are made
because it can also be the most catabolic time in the day if poor nutritional choices
are made. (catabolic refers to ‘breakdown’ and for our purposes, specifically refers to muscle break-
down).
Remember, your body’s primary function in life is to survive and supply sugar to
your brain so that you can live. Your body does not care about having a thin, tight
waist and a defined body that you can show off. If you do not supply your body with
the building blocks it needs to repair itself then where do you think your body gets
what it needs? I hate to say this, but your body needs to get it from somewhere so it
will start to convert your precious muscle into energy for survival! You will then lose
lean muscle tissue which serves to slow your metabolism, helping you accumulate
more body fat! Definitely not what we are going for here.
To maximize the Anabolic Phase, you must drink another liquid protein/carbohydrate
drink immediately after your workout. Most of my clients are overwhelmed with the
amount of sugar carbs that are consumed in such a short period of time. Do not worry
however, this is the one time of the day when they will not turn to body fat.
It is important to understand that insulin sensitivity and glucose toler-

ance are higher at this time of day than any other time –
take advantage!
Look at it this way. Pretend your muscles, liver and fat cells are three different
storage rooms in a large warehouse. After a busy day these storage sites are cleared
of all their inventory - and the best time for a delivery truck to come and re-stock the
shelves is when all the rooms are empty. If the delivery truck comes when the shelves
are still half-stocked then the excess inventory has to be put somewhere, and guess
which storage site on your body is responsible for the excess? To be more specific,
your muscle cells and liver have only a certain storage capacity. Once they are
topped off the excess inventory or calories go to the only other available storage
site – your fat cells!

Chapter 7
As you can see, the post-workout period is when your storage sites are at their
lowest and have the greatest capacity to be re-stocked versus any other time of the
day.
This means that you could actually load up on specific carbohydrates

and proteins that might normally be counterproductive to your goals.
Sugar is typically a no-no at all other times in the day but is actually
one of the best foods to ingest during and after a workout.
Therefore you now know that almost all carbohydrate (assuming the workout was intense
enough) ingested immediately after exercise will be used to replenish your depleted
glycogen reserves and spike your insulin levels to shuttle proteins into your muscles
for muscle growth and increase fat metabolism. This is the best time of the day to eat
the wrong foods and get away with it – having a king-size carbohydrate and protein
drink will not lead to fat gain.
This strategy will successfully shift your body’s protein balance to positive and keep it
away from the negative (breakdown) zone, replenish glycogen stores, suppress ca-
tabolism and also increase anabolism! The Growth Phase occurs for up to six hours
after training, assuming that you depleted at least 70% of your glycogen reserves
during your workout (the program in itself that I have created in this e-book will ensure you se-
verely deplete more than 70%).
During the Muscle Building Phase it is important to continue to feed with carbohy-
drates and proteins but not in a 2:1 ratio like the Energy and Anabolic Phases. These
meals should consist of real foods based on a 1:1 ratio since your body is moving back
towards normal functioning as that anabolic window closes. Basically the period of
time for muscle growth is diminishing since insulin sensitivity is taking a vacation until
your next workout, and you will have to part ways with your good friends Testosterone
and Growth Hormone for a little while.
Considering this change back to ‘normalcy’ it is important that our high-glycemic sug-
ary foods and rapidly digesting protein super heroes who stole the show in our Energy
and Anabolic Phases are now the arch enemy during the Muscle Building Phase. These
liquid drinks provide a huge, muscle-building insulin surge so they are beneficial dur-
ing and after the workout, but raising your insulin levels at other times of the day will
instantly reward you a fine soft belly!
Unfortunately, your muscles will not be fully recovered within a few hours after your
workout – your glycogen stores will still be partially depleted and your muscles will
still be broken down and under construction. This is the time when it is critical to sup-
ply your body with enough food to overload your metabolism for growth, refuel your
muscles for your next training bout and repair the damaged muscles so that you will
have new muscle to train with when you return the gym.

Chapter 7
Your best bet is to eliminate any sort of liquid meal during this period and focus on
real food which is more slowly digested and helps prevent insulin fluctuations in blood
sugar, which leads to energy highs and lows and the battle of the bulge! You are bet-
ter off choosing slower digesting proteins during this time such as meats, cottage
cheese, and yogurt etc., as well as low glycemic carbohydrates such as fruits, vegeta-
bles, beans, oats, and wild rice during the Growth Phase.
The Recovery Phase will encompass everything you eat during the rest of the day.
After we eliminate 8-9 hours for sleep and 7-8 hours for the Energy, Anabolic and
Growth Phases there are 8-9 more hours in the day which will make up your last three
meals. These are the meals that are considered the Recovery Phase.
How you eat during this period is highly individualized.

Eating predominantly fats and proteins during these meals will help you keep a lower
body fat percentage year round. Do not eliminate the carbs completely as shown on
the meal plans, but simply reduce the amounts slightly.
Here is what your meal plan should look like.

Add only the workout nutrition strategies that will be out-
lined shortly.
Summary
Phase Time Period Meal Type Notes
The Energy Phase 15 minutes prior to workout Liquid P + C No fat

The Anabolic Phase Immediately after workout Liquid P + C No fat
The Growth Phase 1 hour after training P + C + F Balanced

Meal
3 hours after training P + C + F Balanced

Meal
The Recovery Phase Remainder three or four P + F Few

Meals in the day Carbs**

These should remain a staple 24/7.
Simply follow the meal plans provided right to the letter and I promise that you will
make some insane body transformation results!

Chapter 7
10. How Do I Create My Workout Shakes?
Pre Workout Post Workout

(15 minutes before workout) (Immediately after)
Carbohydrate 0.8g/kg 0.8g/kg

Protein 0.4g/kg 0.4g/kg
Creatine 5 g 5g
Best sources of carbohydrate should come from simple glucose and glucose polymers
such as maltodextrin, dextrose, fruit or fruit juice. Personally I use dextrose, which
is also known as corn sugar and can be found in a bulk store or in specialty grocery
stores. If you have trouble getting your hands on either of these products, then you
can also use a sports drink such as Powerade, Gatorade, or fruit juices. I sometimes
use real fruit for the extra vitamins and minerals. One cup of fruit is the equivalent of
about 20-25 g of simple sugars and may be more ideal for your post-workout shake.
The volume of fruit required to get 0.8g/kg might require a very large water bottle
because you will need more liquid to dilute the beverage. Fruit is also not the best
source of post workout sugar because is replenishes your liver glycogen and not mus-
cle glycogen.
Best sources of protein are whey hydrolysates (also known as hydrolyzed whey protein).
Whey hydrolysates have a much faster absorption rate than whey concentrates or iso-
lates which can take 1-2 hours to reach maximum concentrations. We need a protein
that can be absorbed within minutes, just like the glucose. Another benefit of whey
hydrolysates is that they are not only fast but they are non-allergenic. This means
that they are compatible if you have mild protein intolerance or lactose intolerance.
You will not feel bloated, gassy, or congested after taking a whey hydrolysate.
Creatine will be discussed more thoroughly in the next chapter.

Let’s summarize the goals of the crucial post-workout nutrition phase which are
the same goals we wish to accomplish during the workout itself:
1. Muscle glycogen stores are depleted more during and after a workout than any
other time of the day. If the energy is not supplied then, consequently, your body
will resort to your muscle protein for energy. You will have no energy to lift
heavier weights to ‘out-do’ yourself, you will be dehydrated (resulting in even
more loss in strength), and you will dump loads of cortisol into your body causing
the perfect environment for muscle loss. Our goal is to replenish our glycogen
levels immediately and to provide a steady stream of energy to our muscles
during our workout.

Chapter 7
2. Demanding training sessions will eventually shift your protein balance from
positive to negative. Flooding our body with rapidly digesting proteins
immediately after a workout will initiate protein synthesis, simultaneously
minimizing or even preventing muscle breakdown. Listen up. If you do not
consume a post-workout beverage then your body will stay in a negative protein
balance for up to 24 hours instead of flipping the switch on for muscle develop-
ment within 1 hour! Pretty awesome eh! Using a recovery drink can help you re-
cover
almost a day earlier than someone who is not using this strategy.
3. Providing the suggested carbohydrate intake during and after your workout will
ensure that you stimulate high levels of the anabolic hormone insulin, the
hormone that shuttles carbohydrates into the muscles for storage. This is very
important. Some individuals think that just because you drink a ‘protein drink’
after a workout, everything is dandy. Just because you put it into your mouth does
not mean it is traveling to the right place in your body. If you consume only a
protein drink after your workout then you are short-changing yourself. The
protein is almost useless without its taxi driver - insulin! And the taxi driver
(insulin) only shows up when the right passengers are on board (simple sugars).
11.“What If I Don’t Feel Like Eating?”
I could have a separate email account just to handle this one question! Does this
sound like you? “I realize that to get big, I need to eat a lot of food, but I just can’t
– I don’t have much of an appetite...”
Look at eating as another aspect of fitness that you have to train for. As we have just
discussed, you know that eating every three hours is the maximum amount of time
that you should leave between meals
It’s no doubt that eating that often is challenging when you first start out but it’s easy
if you take it in stage. Inch by inch life is cinch, yard by yard, life is hard!
Just as you add a 5-pound plate to each side of the bar to gradually increase your
bench press, you must also make gradual changes in your diet, adding larger portions
of protein and carbohydrates or adding an additional meal.
Don’t jump to six meals a day if you are currently handling three meals a day. You
wouldn’t double your bench press in one workout, so don’t go to extremes with your
meals in one ‘workout.’
Commit your body to adaptation but eating consistently, just as you lift weights, your
body will eventually adapt and require you to eat every few hours. I, myself, gradu-
ally conditioned my body to expect a quality meal every three hours or less. After a
few months, I have to eat 5-6 meals a day to normally function or else I feel like crap.

Chapter 7
Just like clock-work, your stomach will begin to growl and crave food every three
hours of eating!
Ensure You Are Getting Enough Dietary Fat
A great deal of women who are trying to lose body fat, even if their goal is to gain
muscle as well, will cut out all the fat from their diet.
They have this mistaken notion that eating fat will make them fat. Unfortunately,
this couldn’t be further from the truth.
Dietary fat will provide you with a slower releasing energy source so you feel comfort-
able between each and every meal you eat.
Furthermore, it won’t bloat you as bad as some types of carbohydrates will, especially
around that time of the month.
Any Other Tricks?

Try taking digestive enzymes with meals. I used them while I competed in my fitness
model shows and trying to transform my body. They assist in digesting and breaking
down your food. A big part of adding muscle tissue is eating the right kinds of foods;
the other part is absorbing what you’re actually eating.
12. Sample Protein Shakes
Island Power Gainer Shake

1 scoops of protein powder
½ mango, peeled and cubed
½ cup of pineapple chunks in unsweetened juice, undrained
1 kiwi, peeled and cubed
1 strawberry
½ cup of ice cubes

Chocolate Peanut Butter Shake
1 scoops of chocolate protein powder
1 cup of 1% chocolate milk
½ cup of cottage cheese
1 tbsp natural peanut butter
1.5 cup of ice
Splenda, for taste

Chapter 7

Almond Coconut Shake
6 almonds
1 tbsp of grated coconut
Splenda for taste
½ tsp of almond extract
1 cup of ice
Vinny’s Classic
1 cup of banana
1 tbs of natural peanut butter
4 graham crackers
2 cups of 1% milk
1 cup of ice
Berry Blast Shake

1 scoops of vanilla protein powder
1 cup of frozen strawberries
½ cup of frozen blackberries
½ cup of frozen blueberries
½ cup of non-fat yogurt
½ cup of non fat plain yogurt
1 tbs of honey
1 cup of ice
Apple-Cinnamon Shake
1 cup of applesauce, unsweetened
2 tbsp of wheat germ
1 tbsp honey
1 cup of ice

Banana Cream Pie
1 and ½ cups of skim milk
½ cup of bananas
4 graham crackers
½ tsp of cinnamon

Chapter 7
Cement Mixer
1 scoop of Greens Plus
½ cup of blueberries
½ cup of strawberries
Chocolate Raspberry Mousse

1 scoop of vanilla protein powder
1 spoon of chocolate syrup
½ cup of raspberries
1 cup of skim milk
½ cup of ice cubes
Cookie Treat
3 chocolate wafers
3 drops of mint extract
½ cup of ice cubes

Double Dipped Chocolate Strawberry
1 scoop of chocolate protein powder
3 chocolate wafer cookies
Strawberry-Banana Ramma
1 and ½ cups of pineapple juice
½ cup of bananas
Coconut Island
1 scoop of protein powder
½ cup of bananas
4 graham crackers
1 tsp of coconut extract
Peanut Butter Cup

1 tbsp of natural peanut butter
3 chocolate wafer cookies

Chapter 7
Mocha Java
1 spoon of chocolate syrup
1 spoon of instant coffee
Mid-Summers Night Dream

Orange Creamsicle
1 scoop of protein powder
½ cup of skim milk
1 and ½ cups of orange Gatorade
½ cup of ice
Ravishing Raspberry
½ cup of bananas
Strawberry Shortcake
2-4 graham crackers
Shamrock Shake
2 scoops of Greens Plus
After Eight Lite

1 and ½ cups of ice water
peppermint extract
Berry Delicious
1 scoop of strawberry protein powder
½ scoop of raspberries
½ scoop of strawberries

Chapter 7
Berry Mint Cooler

peppermint extract
Blue Lagoon

Caffeine Buzz
instant coffee
Craving Buster
1 tbsp of flax oil
Morning Glory
2 scoops of Greens Plus
1 tbs of flax oil
Turbo Charge
½ cup of melons
½ cup of bananas
Splendid Cinnamon
1 tbsp of cinnamon
After Eight
5 drops of mint extract
½ cup of ice

Chapter 7
Cup of Youth
1 tbsp of chocolate syrup
1 scoop of bananas
4 chocolate wafers
Tuti Fruiti
1 and ½ cups of orange Gatorade
½ cup of bananas
Wilderness Explosion
1 and ½ cups of blueberry Gatorade

No Nonsense Gainer Shake (if you can stomach it!)
1 cup of pasteurized egg whites
½ cup of cooked oatmeal
½ of raspberry yogurt
½ cup of frozen fruit (your choice)
1 tbs of natural peanut butter
Tips for making your own shakes:
Carbs --> should come from oatmeal, fruit, or graham crackers
Protein --> should come from protein powder, egg whites, milk or cottage cheese
Fats --> should come from olive oil, nuts, flax oil or natural peanut butter
Water --> Add one tbsp at a time until smooth and creamy
Ice cubs --> at least ½ cup but not necessary
Juice --> can be alternated as liquid but not suggested because it’s a poor source of
carbs

Extras --> be creative and experiment with mint extract, vanilla extract, honey etc

Chapter 7
13. What About My Nutrition On Non-Training Days?
This is very simple. You will follow the appropriate Empowered Nutrition Meal Plans
based on your calorie requirements just as shown. You will eat the same way on
your training days as your recovery days except that you will eliminate the two liquid
drinks around your workout (the Energy and Anabolic Phases). Since your caloric ex-
penditure is smaller on your non-training days it is not necessary to take the extra few
hundred calories found in your workout drinks.
Final Words On Nutrition...
As a final word on nutrition, note that you should be aiming here, if your goal is
to increase your lean muscle mass and really reshape the way your body looks, to
gain about 1-2 pounds of dry muscle each month. This would equate to a max of
2-4 pounds of body weight per month (since you may gain a small amount of fat as
well). If you are gaining more than this, this is a signal your calories are just slight-
ly too high so you should bring them back down a little.
Keep in mind too, that by regulating your body fat levels, you will thereby help to
appear leaner all the time. If you can effectively keep your body fat lower while
building muscle (through dieting phases and muscle building phases), you’ll end up
looking better year round.
The nutritional plans outlined, provided by Empowered Nutrition Systems, which

is owned by Patrick McGuire (a good friend of mine), are your building blocks to
changing your body the natural way. They are honest and based on science and
will break you out of your ‘comfort zone’ and accelerate your results to a new
level. As you can see you are in complete control of how big you become. Do less
than your goal calories tell you and you will get less than what I promise you to
expect. Do more and gain more than I promise you will expect.
Don’t get me wrong - if you mess up these plans once, the whole program is not
doomed to failure. The reality is that you will not transition perfectly to these new
habits. All I can promise is that the closer you follow this plan the more you can
expect in return. The better choices you make will definitely help improve your
body’s muscularity.
Lastly, if I appear to be coming down hard on you then it is because I am. I do not
want you to fail before you even start, because this program is not about losing a
couple pounds of fat and gaining one or two pounds of muscle in the next year. It
is about seriously changing the way your body looks by totally transforming your
figure and making you significantly stronger with a ‘story-to-tell.’
Here is a little philosophy I learned from Australian strength coach Ian King:
“You are completely responsible for everything you have and everything you are get-

Chapter 7
ting right now based on the person you are being and the things you are doing. If you
are happy with what you are getting then keep doing what you are doing. If you are
not happy with what you are getting then you must become a different person by
habit and action.”
A little wordy, but very powerful. It’s crazy how many people expect a different result
without doing anything differently. Significant changes are not achieved by using your
current mind-set. Significant changes require significant changes – makes sense right? I
assume that when you purchased this book you decided to trust me and make a deci-
sion to learn how to build massive muscles naturally so that you will turn heads wher-
ever you go. By following the principles and strategies in this manual you are making a
wise decision to see your ultimate goals achieved with consistent commitment.
When following these diet plans, you are to use the 2000 calorie level. If you find
that you are not losing weight, then either increase your cardio time slightly or cut
back on the portions. Likewise, if your goal is to gain lean muscle mass and this isn’t
happening on 2000 calories, move up to one of the higher plans (one step at a time),
until you start seeing the muscle coming on at a rate that’s comfortable for you.

Chapter 8
Chapter 8:
Making Sense of Supplementation - Choose Them Wisely.
1. The Advertisements Only Tell Part of the Story...
Well, I hope I’m not going to shock anybody – but at least it is now official. The U.S.
Federal Trade Commission has published a report that states weight loss adverts are
generally a pack of lies! You can find the entire article at this link: http://www.ftc.
gov/bcp/conline/features/wgtloss.pdf
I could have told you that from personal experience – but here are a few extracts
from the FTC reports that were written by Richard Cleland, Walter Gross, and
Paula Kurtzweil Walter:
‘Ads for billions of dollars of diet products and services sold each year often include
false, misleading and exaggerated claims that promise rapid, effortless weight loss
and unachievable goals, according to a government report released yesterday.’
...
‘With nearly 70 million Americans trying to lose weight or to prevent weight gain at
any given time, these rampant, deceptive claims not only waste money but also place
some consumers at risk.’
..
‘We have known for some time now that there is a serious problem with weight-loss
product advertising,’ said FTC Chairman Timothy J. Muris. ‘This report demonstrates
the extent of that problem.’
..
‘At least 40 percent of the 300 ads reviewed in the two- year study made at least one
false representation, such as ‘can eat as much as you want and still lose weight’ ...
‘More than half of the ads either made false statements or statements that were
very likely to be false, including the suggestion that pounds could be shed without
cutting calories and increasing physical activity, and the promise of a steady weight
loss of eight to 10 pounds per week.’
..
‘Other ads made unproven claims about safety and effectiveness, and still others
purported that their products produced long-term permanent weight loss, when
there was little to support that claim.’
..
‘It appears that too many unscrupulous marketers are making false claims promising
dramatic and effortless weight loss to sell their products.’
..
‘As with cigarette smoking and alcohol abuse, false or deceptive advertising of
weight-loss products and services puts people at risk.’
..

Chapter 8
‘Many of the products and programs most heavily advertised are at best unproven
and at worst unsafe.’
..
Here’s an actual example of an advert they reviewed...
‘Amazing Fat Fighting Diet Pill Produces an Extremely Fast Weight Loss..... Even
if You Cheat or Refuse to Diet’ Obviously untrue, but before you laugh too hard,
doesn’t that sound just like the muscle gain adverts we see for BS weight gain/ste-
roid alternative supplements all over certain websites and magazines? The reason I
included the above report is because many of these same companies that create fat
loss products also create weight gain and ‘muscle building’ products.
I wonder what conclusion the FTC would come to if they did a review of “weight gain”
supplements? You have probably seen some of the ridiculous claims yourself. Things
like, “Gain 5 Pounds in 8 days On This 3rd Generation Creatine,” or “Scientifically
proven to gain muscle...” or “Put 2 inches on your arms in one month...” and thou-
sands of other claims made by supplement companies to push their products on you.
And of course if you dispute any of their claims, they will quickly show a ‘scientific’
study and some dude in a lab coat that ‘proves’ it works.
The reality is that advertisements only tell you a part of the story.
Remember, that advertising is all about selling – sometimes at the cost of truth and
morality. Marketers are geniuses when it comes to getting us to buy. They are trained
professionals and know exactly how to provide obscure details and words, allow us to
fill in the blanks and read in between the lines.
They pry on your emotions, and cling to your despair, and want you to have faith
in the best situation possible so that you will buy their product. They suggest that
Product A can help you achieve a desired result; product A can shift your body into
metabolic overdrive; product A can help you build mountains of muscle. They never
state that it will. They make outrageous exaggerations beyond our wildest dreams and
suggest almost magical results. If you have a problem, they will provide a solution.
Supplement companies’ priorities are quite simple – create a profitable product. They
will go to great lengths to get you to buy their product. This misleading, more accu-
rately – untrustworthy - information is everywhere.
The misinformation about supplements is fueled by the fitness magazines themselves

and results in the root problem. Many people (including myself when I first entered
the fitness world), especially beginners, have no idea that these fitness
magazines also own supplement companies. Some magazines are created for the sole
purpose of building a vehicle to sell their supplement line.
It is now literally impossible to obtain an unbiased and objective viewpoint of the

Chapter 8
product because of the conflicting interest. Can you imagine a supplement company
publishing an article called “Don’t waste your money on Supplement X” and then try-
ing to sell supplements on the next page with a full-page advertising spread!
If only truthful, useful, and factual information was printed in muscle magazines it
would be difficult to fill their pages each month. Magazines would be reduced to 10%
content and 90% advertising (some magazines are close to this ratio already!) A quality
magazine would be reduced to a quarterly publication or a bimonthly publication at
best.
This would be financial suicide because money made from these magazines is not from
subscriptions or newsstands sales but from the supplement advertisers. A reduction in
magazine publications means a reduction in income from advertising sales. Less ad-
vertising equals less supplement sales and the sick cycle continues.
2. The Supplement Companies Don’t Want You To Read This...
To be honest, this content is going to scare them, if they know you are reading this.
Not only am I about to reveal to you their most trusted secrets but I’m going to show
you how to create your own supplement routine.
Did you know that you can create your own and even more po-
tent supplements (and spend less money doing it) out of basic
supplements, instead of purchasing overpriced ones?
The supplement industry has discovered how to become rich very quickly. They oper-
ate on a series of ‘little known’ rules that everyone follows and nobody questions.
Unfortunately there are not many high quality companies or products that are created
from scratch. They do not sell on volume and deception so have lower sales and can
not afford multi-million dollar advertising campaigns. Not to mention – a good product
is going to cost more – so their product can not compete on cost.
Did you know that 60% of new weight training routines fail in the first 3 months
and that 90% of diet programs fail in the first 3 months? Interestingly, many work-
out programs and transformation competitions are based on a 12-week plan!?
Coincidence?
Not even close. I personally call this ‘The 3–Month Rule,’ and is something many fit-
ness companies have been aware of since this statistic was released. I am not sure if
The 3 Month Rule is the official title for this phenomenon but it will do. The 3–Month
Rule states that the average person will join a gym, buy some exercise equipment,
buy some reading literature, start a new diet, buy some supplements and quit by the
3rd month!
Why do they quit? I would say it’s because they are not getting what they were prom-

Chapter 8
ised – results. It’s really simple – no results equal no motivation. Why spend
more time and money if you are not getting anything in return? This means that fit-
ness companies really have no incentive to create products that work.
The only goal is to create a product that works partially and keeps them coming
back for more, and to suck up as much of your money as possible in that three month
period. Big deal if their product does not work. There will be another herd of mooing
cattle moving in for the “slaughter” and this allows the company to continue this
cycle over and over while making a lot of money in the process.
Another rule that goes along with the 3–Month Rule is the
“Repeat Rule.” Even if the product has no influence whatso-
ever but the trainee experienced some gains, they won’t want
to mess with a good thing and will keep buying the product.
And most likely the supplement had nothing to do with their gains – most likely it had
something to do with their training intensity, program, diet or sleep.
Don’t underestimate the power of the mind. If I gave you a red pill packaged in a
impressive looking bottle (the pill is actually filled with salt but you don’t know this)
and told you this would skyrocket your strength in the next month, I would not be sur-
prised if your strength actually went up the next month! The power created by your
mind could actually be responsible for the real results!
3. So You Want To Create Your Own Supplement Company?

It’s Easier Than You Think!
Most companies get their products from a contract manufacturer. A contract

manufacturer is basically a company that has the tools and equipment to get the ma-
terials needed for a specific product, and is able to put the product together. Supple-
ment companies would approach a large manufacture for a bulk order of a specific
product they wanted to create.
So if you wanted to create your own supplement company you would contract with
one of these manufacturers. You would decide on your product name and label, and
then have the supplier formulate your product. You’re now in business.
Pretty much all the creatine and other popular supplements are created by a few
major companies around the world that are responsible for producing mass quantities.
Since you are about to go into business you can buy it from one of these major compa-
nies and they will formulate it for you under safe conditions.
Next, throw your company label on the package, hire some supplement reps, pay lots
of money in advertising and pack the shelves with your new product.

Chapter 8
As a new supplement company, you now have the job of creating a ‘story’ that will
sell your product. Are you going to choose a Before and After campaign, create a “10
– page Special Fat Loss Report” or reveal some “New Scientific Breakthrough” your
team has just discovered? Maybe you will call up one of your current clients, who hap-
pens to be a Professional Bodybuilder, and have him write about how great Product X
works for him - and pay him a ton of money to lie. Your advertising artillery is endless.
And if you want an “Advanced” or “Cutting Edge” product then you’d better add a
few ‘extra’ ingredients that make your product better! You know these ‘extra ingredi-
ents’ do nothing for your customer but it will make your advertisement more exciting!
Finally, once the supplement is formulated your real task is selling the product. Your
most profitable bet is to begin with exaggerated and bogus claims that are more
accurately described as downright lies.
Don’t forget to aim your adverts to young fitness enthusiasts between the ages of
20-30 where the greatest percentage of sales comes from. This group is
impatient and eager to make drastic changes in their body in the speediest fashion. It
is this group that is the easiest to convince and impress the most. It is
this group that is the most gullible to the deception.
Don’t forget to ‘back up’ your product claims with ‘scientific studies’ and provide
vagueness such as, “an independent university study suggests...” It is necessary to
state the name of the university in case a customer wanted to investigate the study’s
accuracy and claims.
But that is the least of your concerns because how often do readers have time to
cross-reference the listed scientific references? Most of your customers will just take
your advertisement’s word at face value.
4. If It’s Published In Black And White It Must Be True.
Ever notice that virtually every magazine company owns a supplement company? I
guess a little light switched on when magazine owners discovered that they could
increase their bottom line far more by selling supplements instead of magazine sub-
scriptions. Now, whenever you look into a fitness magazine, you will be bombarded
with a publication that is more interested in selling supplement products than provid-
ing a quality magazine.
And since you can believe everything that you read in print – magazine publica-
tions take advantage of their ‘mega-credibility’ and have lead us to believe that
everything is true - because you can’t print a lie, right? Anything in print must be
true, right?
Don’t these magazines have to meet certain ‘government regulations?’ Guess again.

Chapter 8
Most people will believe anything that is printed in a ‘reputa-

ble’ and nationally circulated magazine.
It makes sense why magazines are the perfect vehicle for promoting supplements.
Ever wonder why advertising ads look more like articles these days? Have you ever
noticed how many magazine articles are about the ‘latest’ and ‘greatest’ new ‘break-
through formula’ in supplements? These 5-page ‘reports’ are not really ‘articles’ at
all but adverts in disguise. And how convenient - an 800 number at the end for easy
ordering!
And even if a magazine publication does not have its own supplement line you still
can’t trust the company to reveal the whole truth. Remember, deep-pocketed compa-
nies pay tens of thousands of dollars to advertise in these magazines.
Do you think the editorial department would run an article series on “Supplements
don’t work” and offend their loyal advertises who help them stay in business? You will
never see a magazine article that bashes supplements and then on the next page
issue an advertisement promoting the same supplements that were just bashed.
Magazine companies are not going to burn bridges with advertisers who are paying
thousands of dollars for one page, full color ads.
It would be foolish for magazine companies not to promote supplements like crazy –
whether they work or not – because it creates a very profitable system. The more
supplements sold, the more advertising that can be created. The more advertising
created, the more supplements sold – and naive and desperate consumers are fuel-
ing this cycle.
So I’m screaming this as I type –
DON’T BELIEVE EVERYTHING YOU READ!
Question everything. Learn to discern. Use your own intuition and instincts. Use com-
mon sense and your own good judgment. Make logical and not emotional buying deci-
sions.
Just because it’s in print does not means it’s true. As the old saying goes, if it is too
good to be true...it probably is!
5. Do I Need All the Recommended Supplements?
No. You do not need any supplements at all to use this program. The No Nonsense
program has been designed to be effective without the use of supplements because
of the nutrient dense meal plans. However, you will notice the meal plans do include
protein shakes and this is a safe exception.
In a perfect world where you could live in your kitchen all day, protein shakes would

Chapter 8
not be necessary and you could consume 120-200 grams of protein each day without
protein powder. However, this is very unlikely for 90% of people.
Here is a little test which is not mandatory but quite powerful to show you the
role of supplements:
Eliminate all supplement intake (including protein powder, multi vitamin and cre-
atine) for the first month to prove to yourself that you can make tremendous body im-
provements with training, nutrition and sleep alone. THEN...start introducing supple-
ments gradually, and monitor the effect.
On top of that, do not use of any supplements until you have come to understand the
principles behind proper nutrition with real food. Food is far more advantageous than
supplements. This will be a powerful learning experience.
Remember that you do not need supplements to gain muscle and lose fat, and taking
them does not automatically mean muscle gain and fat loss. Supplements are simply
there to help, not take the place of a good diet and training regime. If you are not
gaining muscle mass, supplements are not the answer. You need to monitor your train-
ing, nutrition, mental attitude and recuperation strategy to figure out what needs op-
timizing. Once you get all of these components in check then you will start to trans-
form your body. Genetics and your effort will determine how much and how fast. Now,
I know we went over this briefly before, but it is just that important that I wanted to
go over it again with you. Do NOT rely on a supplement, thinking it will do the work
for you. This is just not going to happen.
In fact, I only introduce certain supplements into my program when my training

has hit a 90 % threshold – meaning I have honestly implemented all the other train-
ing principles I have shared and have approached a minor halt in progress. THEN,
we will consider the introduction of certain supplements as they can potentially
make a 1-5 % difference in your overall results.
There are many supplements on the market - fueled by large marketing budgets to
gullible people looking for an edge - but natural supplements have huge obstacles to
overcome in replacing whole food. They do not work in your digestive system or func-
tion with proper life in your bloodstream therefore the effect is very low.
You must be very careful about which supplements you use (if any) and you need to be
educated on which brands are the most reputable. I personally believe that if you fo-
cus your effort on high-quality whole food, the need for supplementation is minimal.
After all, for a supplement to be sold over the counter the FDA requires it to be from
a ‘food’ source.

Chapter 8
6. Recommended Supplements
Here are a select number of supplements that have similar benefits to whole foods
and function well with your digestive system and body’s means for optimal function.
The following are acceptable supplements that are beneficial for aiding in muscle
growth, fat loss and overall health.
If you take me up on my test, these are the supplements that you should introduce
after you gain your first 10-20 pounds of quality muscle weight with just food alone.
However, if you wish to start with supplements right from the start of your program,
these are the ones that are acceptable and recommended for the rest of your life as
well:
I. Antioxidants, Antioxidants, and more Antioxidants
What the experts say about Antioxidants:

“The amount of antioxidants that you maintain in your body is directly
proportional to how long you will live.” - Richard Cutler M.D.
“Scientists now believe that free radicals are causal factors in nearly every
known disease, from heart disease to arthritis to cancer to cataracts. In fact,
free radicals are a major culprit in the aging process itself. By controlling
free radicals, antioxidants can make a difference between life and death, as
well as influence how fast and how well we age.” - Lester Packer, Ph.D.
“Scientists’ understanding of the benefits of vitamins have rapidly advanced,

and it now appears that people who get enough vitamins may be able to
prevent such common chronic illnesses as cancer, heart disease and
osteoporosis. All adults should take a multivitamin daily.” - Journal of
American Medical Association
“Powerful antioxidants like lutein and xeaxanthin (from tomatoes) may protect against
coronary-artery disease, cataracts, macular degeneration and cancer.” - Time Maga-
zine
“Antioxidants can cut your risk of heart disease up to 70%, diabetes 40%,
lung cancer 30% and breast cancer 20% studies show. Many leading
authorities now urge all adults to take a daily supplement.” - USA Today
What are Antioxidants?

Antioxidants are your body’s first line of defense to fight off ‘free radicals’ that
are created from exposure to smoking, second-hand smoke, pollution, sunlight,
chemicals in our food and physical and mental stress. These ‘free-radicals’ are re-
sponsible for damaging our human cells and can lead to degenerative diseases and
aging.

Chapter 8
The best way to increase your antioxidant level is twofold -

eat more fruits and vegetables and take a high-quality
multivitamin supplement.
The National Cancer Institute recommends eating 6-10 serving of fruits and
vegetables per day and the American Medical Association is now recommending
that everyone take a multivitamin supplement daily.
Do you want optimal prevention or optimal function?
Since your training goals are more ambitious than the general population I would
suggest doubling or even tripling your multivitamin dosage during periods of intense
training. Assuming an adequate diet most nutritionists do not recommend that people
take supplement antioxidants in the form of vitamins and herbs. I believe this advice
is far too conservative and casual in the quest to build muscle.
Traditionally, nutrition recommendations have been based on prevention of deficiency.
Since you are reading this I know you are interested in more than prevention – you are
interested in optimal function.
Tips:
· Build up to a minimum of 500-1000 mg of Vitamin C and 400 IU of Vitamin E as a
good first step to antioxidant protection.
· In addition, the daily ingestion of 1-3 cups of green tea will provide both anti-
oxidant benefits as well as cancer-fighting and thermogenic effects. In addition,
ginkgo biloba, grape seed extract, and pine bark extract may all promote similar
antioxidant effects with a host of other health benefits.
II. EFA’s
I still remember the day when I discovered that there were two types of fat – and one
of them was actually very good for you! I had no clue that 80% of North Americans
were deficient in essential fatty acids or EFA’s. Personally I found it hard to believe
that there was actually good fat that would speed up your metabolism, reduce inflam-
mation in the body, and decrease your risk of heart disease, stroke or cancer.
There are three main groups of fat. Saturated fat is considered the ‘bad’ fat
and most commonly associated with animal products. These fats are usu-
ally derived from animal products. Most monounsaturated fats are derived from plants
and are most commonly associated with olive and canola oils – these are considered
your vegetable oils.
Polyunsaturated fats are also mainly derived from vegetable and fish
oils. EFA’s can not be made in the body like saturated fat so they must be supplied

Chapter 8
in our diet. Since our bodies don’t have the ability to make them, the amounts of
Omega 3’s or 6’s found in the body are largely a function of what we eat. Omega 3’s
are mainly found in fish oil, flaxseed oil, canola oil, walnut oil, and green leafy veg-
etables. Omega 6’s are mainly found in vegetable oil, corn oil, safflower oil, sunflower
oil, peanut oil, and sesame oil.
Interestingly, the fats from animal products (meat, dairy, and eggs) that we usually
think of as being all saturated can also provide some polyunsaturates. The level of
polyunsaturates and the ratio of 3’s to 6’s is entirely dependent on what the animals
are fed. Animal feed high in corn will produce animals that have high Omega 6 fats.
Animals fed natural grasses will be high in Omega 3s.
Tips:
· Since Westerner’s are already high in Omega 6, during all training phases, make a
conscious attempt to eliminate the Omega 6 polyunsaturates from your diet while
simultaneously increasing your Omega 3’s, mostly in the form of fish/salmon oils
(DHA, EPA) and some flax seeds, and some flax oil. This increase in 3’s, as well as
the more favorable ratio of 3’s to 6’s, can potentially increase insulin sensitivity
in muscle, decrease it in fat, reduce body fat, decrease muscle damage and sore-
ness, and decrease disease or injury-induced inflammation.
· Replacing saturates with monounsaturates in the form of olive oils is a smart

move. This can favorably impact blood lipid profiles and cell integrity (by prevent-
ing free radical induced oxidation.)
· During mass phases you should eat more saturated fats – up to 30% of your intake
max, by using butter instead of oil when cooking. During diet phases, decrease
this ratio to about 10% of total fat intake and attack the salmon and olives for the
rest of your fats.
· Finally, don’t reduce fat intake to such low levels that your energy levels are
that of an 80-year-old bridge player. Trust me; your testes will become nothing
more than little dangling ornaments with no real function but to get in your way
during leg presses.
III. Protein Powder
So, although protein supplements are not an absolute requirement for helping to add
lean muscle tissue, I have yet to meet any person able to get 200 grams of protein per
day from cooking food. If your protein intake is greater than 150 grams per day I will
suggest a protein powder – it will make your life a lot easier.
In addition, dollar for dollar, protein powders and meal replacement drinks tend to be
more cost effective than whole food. Don’t get me wrong, though. Protein powders
are still supplements in my book. Supplement means an addition to the diet. I empha-
size this because the focus of any diet should be food. Whole food is often prefer-

Chapter 8
able to powders because it can offer a whole spectrum of nutrients that powders
cannot.
Most of your dietary protein should come from meat, fish, poultry, and eggs. However
getting all your protein from whole food is not always practical or convenient, espe-
cially if you have to eat 6 or more times a day to get your required intake. I will stress
to you, for optimal results, you should limit yourself to a minimum of three
meals per day.
The bottom line is that supplements are often necessary to achieve a complete nutri-
tional balance as well as the desired level of protein intake, especially if you’re not a
big fan of cooking. Just do not make the fatal mistake of thinking protein powders can
take the place of a solid training and nutrition program.
Before deciding which protein powder is necessary, here is a short protein primer to
help you make sense of the thousands of different protein powders from which to
choose:
Whey protein makes up 20% of total milk protein. Whey is recognized for its
excellent amino acid profile, high cysteine content, rapid digestion, and interesting
variety of peptides. Since it is very quickly digested the best time to consume it is
during the Energy and Anabolic Phases.
Casein protein makes up 80% of total milk protein. Casein is recognized for its
excellent amino acid profile, slow digestion and interesting variety of peptides. Since
casein is slowly digested into your bloodstream, don’t use it during workouts or after
workouts – you need a fast absorbing protein at these times. Instead, use a casein
protein for the Growth and Recovery Phases.
Soy protein is the most controversial of all protein types. While the soy groupies
have gone to great lengths to label soy as a super food with magical effects, there is
also a good amount of research that suggests soy protein may be contraindicated in
many situations.
Because of all the confusion, I suggest avoiding soy protein

altogether and sticking to the other types listed.
Protein Blends are generally a combination of several types of protein blends such
as whey protein concentrate, whey protein isolate, egg protein, casein protein,
and soy protein. Why would you want a blend anyway? You will receive the full spec-
trum of proteins and you will receive varying rates of absorption from the different
types of protein. Using a blend will create an anabolic environment from the whey
and an anti-catabolic environment from the casein – use this kind during the Muscle
Building and Recovery Phases.

Chapter 8
Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are
powerful proteins that are more quickly absorbed; more so than any other form, since
your body prefers peptides to whole proteins. Hydrolysates are produced through very
low heat, low acid and mild enzymatic filtration processes, (those highest in the es-
sential and the branched chain amino acids) and are potentially the most anabolic for
short-term protein synthesis such as the Energy and Anabolic Phases.
Whey Protein Versus Whey Isolate:

Most whey protein powders that stock the supplement shelves are made up of whey
concentrate and mixed in with a small portion of whey isolate. Comparing the two,
whey protein isolate is more expensive than whey protein concentrate because it has
a higher quality (more pure) and a higher BV (biological value). Whey protein isolate con-
tains more protein and less fat and lactose per serving. Most whey protein isolates
contain 90-98% protein while whey concentrates contain 70-85% protein.
Whey protein isolate is the highest yield of protein currently available that comes
from milk. Because of its chemical properties it is the easiest to absorb into your
system. Obviously with its high concentration, it appears that an isolate protein
would be the obvious choice instead of a concentrate. However, this is an individual
decision because the isolate is more expensive, and just because it is purer, does not
guarantee that it will help build bigger muscles. Its extra concentration may not jus-
tify its extra cost.
So what is the bottom line? Which should you choose?

For the Energy and Anabolic Phases, as long as whey hydrolysate is the first or second
ingredient on the supplement label then there is probably enough in the product to
influence protein synthesis to reap the optimal benefits. As stated, whey isolates are
also an very extremely high quality whey and for maximal anabolism isolates should
be combined with whey hydrolysates for only the Energy and Anabolic Phases of your
program. The inclusion of small amounts of whey concentrates will not harm you but
this should not be the first ingredient on the tub of protein powder.
If you are looking for the strongest protein powder to ex-

ploit your full muscle building potential during the muscle
building and Recovery Phases then use a blend.
You will receive the full spectrum of proteins and you will receive varying rates of
absorption from the different types of protein. Using a blend will create an anabolic
environment from the whey and an anti-catabolic environment from the casein.
Tips:
· Most protein powder contains an array of questionable ingredients such as as-
partame, saccharin, fructose and artificial colors. It’s interesting to note how

Chapter 8
unhealthy most of these protein powders actually are. Look for a protein powder
with natural ingredients rather than products that are sweetened with chemicals
and made with ingredients that are certainly not going to create an environment
for muscle growth.
Also avoid products with refined carbohydrates such as fructose, sucrose or brown
rice syrup. Make sure that the product is made from a reputable company that is
genuinely interested in good health. I do not recommend specific companies or
product in this book however you are welcome to email me and consult with me
on which product and company would be a wise and safe choice for you. Supple-
ment manufacturers will continue to meet the demands of fitness them to create.
In the past one of my criteria for a healthy protein product was that it was great
tasting and that it should mix easily. Most protein powders mix quite easily, even
with a spoon, however I was disappointed to discover that taste will inevitably be
sacrificed for a safe and healthy product. I can live with this. You see, once a
product is removed of all artificial chemical sweeteners such as aspartame or
sucralose, and simple sugars it is left almost tasteless and downright gross.
IV. Creatine
Creatine is one supplement that many women have either not heard of or are failing
to make use of, that could offer them significant advantages. I will be spending more
time discussing this product because I believe it is one of the only good supplements
that has stood the test of time and provides an array of safe and effective benefits
backed up by years of scientific research.
For the first five days of a creatine cycle, use the following chart to determine an effec-
tive loading phase for your current starting lean muscle mass. You do not require excess
creatine for your body fat weight.
Creatine is a compound that can be made in our bodies or tak-

en as a dietary supplement. The chemical name for creatine is
methyl guanidine-acetic acid. That sure is a mouthful - which
is why it is much easier to just call it creatine.
Creatine is made up of three amino acids - Arginine, Glycine, and Methionine. Our
liver has the ability to combine these three amino acids and make creatine. The other
way we get creatine is from our diet. Depending on the amount of muscle mass you
have and your weight, on average a 160-pound person would have about 120 grams of
creatine stored in their body.

Chapter 8
So the question would be, “Is the 120 grams of creatine

in my body enough?”
Maybe. The whole idea behind taking creatine as a supplement is that if you work
out, you burn up a lot of creatine. If you take a creatine supplement, you will have
more energy - because the ATP energy cycle can go on for a longer time. Unfortunate-
ly, your muscle’s creatine supply is not limitless. The average human has between 3.5
and 4 grams of creatine per kilogram of muscle. Once you use up the creatine in your
muscle you have to rest your muscles and wait a while before you can exercise the
muscle again. Studies have shown that the human muscle can store up to 5 grams of
creatine per kilogram. So, by taking a creatine supplement you can raise your levels
from 3.5 to 5 grams of creatine - and thus enjoy more of the benefits of creatine.
Excess creatine is eventually converted into the waste product creati-

nine and excreted from the body.
It is believed that 95 - 98% of the creatine in our body is stored in our muscles. The
remaining 2 - 5% is stored in various other parts of the body including the brain, heart,
and testes. Understand that the theory of what creatine does - is just that - theory. It
is amazing how little we actually know about what goes on in our body. At any rate,
the majority of research currently agrees with the positive role creatine plays in
our body.
The primary benefit of creatine use is in providing additional energy for your
muscles. I will explain this with a quick and simple biology lesson. In your body you
have a compound called ATP (adenosine tri-phosphate). Think of ATP as an energy-contain-
ing compound. What is important to know about ATP is that the body can very quickly
get energy from an ATP reaction. You have other sources of energy such as carbohy-
drates and fat - but they take longer to convert into a usable energy source. When
you are doing an intense quick burst activity - such as lifting a weight or sprinting,
your muscles must contract and need a quick source of energy. This immediate energy
comes from ATP.
Still with me? Here is where it gets interesting. When your muscles use ATP for
energy a chemical process happens whereby the ATP is broken down into two simpler
chemicals ADP (adenosine di-phosphate) and inorganic phosphate. This process of ATP
turning into ADP releases the energy that gives your muscles the ability to contract.
Unfortunately, we do not have an endless supply of ATP. In fact, your muscles only
contain enough ATP to last about 10-15 seconds at maximum exertion. In case you
were wondering - no, the ADP can not be used to create more energy for your
muscles.
Here is where the creatine comes in - or more specifically the creatine phosphate
(CP). I don’t want to go into great detail on creatine vs. creatine phosphate - all you

Chapter 8
need to know now is that the majority of creatine that is stored in the muscles bonds
with abundant phosphorus stores in the muscles and is converted into Creatine Phos-
phate (CP). CP is able to react with the ADP in your body and turn “useless” ADP back
into the “super useful” energy source - ATP. More ATP in your body, means more fuel
for your muscles.
Creatine also increases volumization within your muscles. I did not make this word
up myself -volumization! Actually, it’s just a fancy name for the process of pulling
fluid into the muscle cells and thus increasing the volume of the muscles. Creatine
has been shown to pull water into your muscle cells, which increases the size of your
muscles. Don’t get too excited - it is not clear how great an effect this has. Point #1 is
a much clearer benefit of creatine.
New research has shown that creatine can help buffer lactic
acid that builds-up in the muscles during exercise.
This leads to that nasty burning feel you get in your muscles.
Scientifically, it is a complicated process - basically the creatine bonds with a hydro-

gen ion and that helps delay the build up of lactic acid. More research needs to be
done to see if this point is true.
There is some data to indicate that creatine helps put the body in a more anabolic
state where protein synthesis can occur. The more protein synthesis - the greater the
muscle gain.
That is creatine in a nutshell. Of the above points - the first benefit is the most pow-
erful, and the other points are more debated - but still look to be valid.
How To Use It:

I recommend a loading phase to get the most out of creatine. I find very few people
get great results without the loading phase. A loading phase is a better guarantee
that you will improve nitrogen retention, water retention, and cell volumization in
the muscles. Keep water intake as high as possible for optimal benefits of creatine. It
requires optimal hydration to work effectively.
After you have loaded all the creatine that you can, simply use it year round with your
pre, and post workout shakes as discussed earlier. The only time you will not be using
creatine is when you are not training and taking a week or two off for down time (you
will learn more about this later).

Chapter 8
This means that if you are 160 pounds and 25% body fat then your lean mass is 120
pounds:
160 pounds x .25 = 40 pounds of fat
160 pounds of body weight –40 pounds of fat = 120 pounds of lean mass
Lean Body Mass Weight Creatine Dosage - 5g
Up to 150 pounds 3 x a day
150 – 200 pounds 5 x a day
200 – 250 pounds 7 x a day
V. Greens +
Greens+ is a product that deserves special mention. The reality is that probably
99% of us don’t get enough veggies in our diets. Unfortunately, this is a huge prob-
lem. Greens+, a blend of antioxidants, enzymes, phytonutrients, vitamins and miner-
als, can help in this regard. Can it replace adequate intake of fruits and vegetables?
Absolutely not. But this is one area in which you can, and should, supplement.
A serving of Greens+ can be put in every protein shake you drink. This product is not
cheap, but aim to take it at least twice a day – once in the morning on an empty
stomach and once before bed on an empty stomach. Some nutrition experts suggest
this product is so nutrient dense that you can practically live on it. I would not go this
far, but it is worth the extra money if you are having a hard time getting in fruits and
veggies.
VI. Fiber
Fiber helps improve digestion, speed up metabolism, and contributes to overall colon
health. A serving of fiber-based food once or twice a day is a fantastic insurance
policy to because for some it is difficult to achieve the recommended 35 – 65 g per
day. However, if you are following the 30 day Empowered Nutrition Plans than fiber
supplementation is not necessary because you will easily exceed the optimal dosage.
7. Supplements to Avoid : Weight Gain Powders
you are one of the few women who really truly have a very hard time gaining any
weight at all, and are thinking about going on a weight gain supplement powder,
consider that you are better off wolfing down a box of Krispy Kreme doughnuts, which
will provide about the same nutrient intake. Sure, the doughnuts don’t have the pro-
tein but don’t kid yourself, most of these weight gain powders don’t even have the
protein amounts that are advertised. The protein, is substituted with chalk or cake
mix that is much cheaper and profitable, tastes OK, and meets the consumers’ needs –
more convenient calories.
These products should be avoided because they are loaded

with low quality ingredients, potential, put a lot of stress
on your digestive system, and make you even lazier.
Chapter 8
Meal Replacement Powders

MRP’s are another result of nutrition industry commercialization, and have gained
popularity simply from the marketing hype promoting these ‘engineered foods.’ Most
MRP’s have better ingredients than weight gain powders but not by much. Basically
you are consuming a modern day weight gain powder.
If you want to save money then buy a high quality protein

powder, mix it with a tablespoon of flax oil, olive oil or natu-
ral peanut butter (good fat) as well as a cup of yogurt or a
cup of fruit (for your carbs), and some ice cubes, and you now
have a homemade - and healthy - meal replacement.
Myostatin Inhibitors
Myostatin is a protein that negatively regulates muscle growth. Basically it is released
at a certain point to prevent you from getting ‘too big.’
The myostatin ‘inhibitors’ are all about marketing and have nothing to do with results
- save your money and don’t get scammed. All they have going for them is their ad-
vertising. The advertising for this product is unbelievable as it takes some laboratory
(nothing proven in the real world) credibility and than unashamedly promotes a prod-
uct that costs about $2 to make. This is another product that uses the dirty low-cost-
sell-high-promise-everything-deliver-nothing technique.
Don’t forget, these products are marketed by companies who want to make as much
money as possible. When no one actually experiences real world results they take it
off the shelf and create a new product. This is the sick mentality of the supplement
industry.
Nitric Oxide Boosters

Say no to NO. Nitric Oxide (NO) is a free radical gas produced in the body by the
amino acid arginine. The primary function of NO is to relax the smooth muscle of your
blood vessels.
At first glance, this allows NO to lower blood pressure, increase blood flow to working
muscles and organs, which results in a better ‘pump’ that advertisements say is ana-
bolic. Interestingly, NO products do not actually contain any nitric oxide; rather they
carry the amino acid precursors for NO. Whether these amino acids actually increase
NO is an entirely different discussion altogether.
Most guys swear that it works because of the ‘pump’ and this is why this product has
probably remained a best-seller and might stick around for a little while longer de-
spite its ridiculous price (some of these NO products cost over $100)! As long as naïve
trainees believe that a pump is necessary for muscle growth then NO has not outlived

Chapter 8
its glory. However, since we have already discussed that ‘training for the pump’ is one
of the top 20 ways to screw up in the gym you will be one of the few who says no to
NO! By buying these products, all you are pumping up is the supplement companies’
wallets.
Carbohydrate Energy Drinks

I have absolutely no problem with this type of supplement but why spend the money
when you can have fruit juice or a sport drink like Powerade or Gatorade, for 1/10th
of the cost?
However, like I mentioned earlier, you should aim to use dextrose before anything else
when making your own easy at-home concoction. Dextrose will enter your blood
stream and go immediately to your muscle glycogen as where fructose goes to your
liver glycogen.
Creatine Sugar Mixes

Again, there is no need to spend $100 on a tub of sugar that has only a few grams of
creatine and a few other bells and whistles (that will have minimal effect) thrown in.
You can cut your cost in half by buying sugar at the grocery store and mixing it with
creatine (bought in bulk for about $30-$40). You will gain the same insulin boosting
effects as the more expensive mixes.
Glutamine
Following is an article I recently wrote on glutamine:
When was the last time you read an article discrediting the effects of glutamine? May-
be this will be your first one? Unfortunately, the majority of fitness and muscle maga-
zines still have this supplement on their “Top 5 Lists.” I am not here to convince you
to never buy another tub of glutamine again, but if stay with me, I will do my best to
debunk some of the common myths that have led you to believe that this expensive
supplement is necessary.
But I Thought Glutamine Was A “No Brainer” Supplement?
Creatine is a ‘no brainer’ supplement, protein powder is a ‘no brainer’ supplement,

multi vitamins, and fish oils are ‘no brainer’ supplements. Sorry, Glutamine, you did
not make the team - despite the fact it gets its own message boards, chat rooms,
magazine articles and its own section in the supplement store. I don’t need to re-
mind you that the supplement industry is a billion-dollar industry. Since I used to be a
skinny guy myself, I know how badly you want to build the perfect body - or at least
one that gets you more dates and more respect at the gym!
Since I have already wasted thousands of dollars on certain, not all, supplements my-

Chapter 8
self, I feel an obligation to tell you the other side of the story. To reveal the glutamine
research that NOBODY wants you to read. But this is obvious - nobody makes money
disproving the credibility of a hot selling supplement!
So here is where I will make my stand. Glutamine has no muscle-building effects

whatsoever. Now before we get too deep, remember that I am not a PH.D student or
a research geek. I will pass along the information and let you decide for yourself, and,
in the process, do my best to make this fun and interesting.
Glutamine 101
Here is a quick introduction if you have never heard of glutamine. Glutamine makes
up 2/3’s of the amino acids in our body, which could make a strong case for it being
the most important. Understand that glutamine is also a non-essential amino acid
which means your body produces it by itself. This does not mean you do not need it
- only that external consumption is not mandatory. The most interesting fact about
glutamine is that during times of stress (which is not clearly defined), our amino acid
pool is depleted which can prevent muscle growth since glutamine makes up the
greatest percentage of amino acids. Hence, the theory for supplementing with glu-
tamine if you weight train.
Glutamine Claims
I cut and pasted these right out of random chat room just to show you I am more in
tune with the word on the street:
“...glutamine helps with weight training and prevents muscle soreness...”
“...you need glutamine to repair your muscles.”
“...supplemental glutamine can help prevent your body from losing muscle.”
“...glutamine is not worthless. I train with bodybuilders every day and they recom-
mend it.”
“Glutamine is the most important supplement for bodybuilders...”
“It boosts immune function which helps you recover from colds much quicker..”
“Taking large amounts of glutamine before a workout contributes to huge pumps...”
“Glutamine assists in situations of trauma which contributes to faster recovery...”

Chapter 8
What Glutamine Sales Reps Are Afraid Of You Discovering
Although the majority of glutamine supplementation hoopla praises its contribution to

increased muscle size and strength, decreased chance of overtraining and the other
claims above, current research today gives no evident benefits for the skinny guy who
wants to build muscle - never mind for any weight trainer in general.
Recently I received an article from a fellow colleague, David Barr MSc., who collected
a large batch of research with an exhaustive reference list supporting the notion that
glutamine is useful for only very specific conditions (which we will discuss shortly).
Here is a list of some of the most interesting data that David Barr found in his re-
search with my extra commentary:
• Just because glutamine has been proven to work in clinical stress testing does not
mean it equates to exercise stress that you experience after a killer workout. Clinical
stress such as severe burns, AIDS and extensive surgery are good reasons to warrant
its, use but you simply don’t cause enough muscular damage during your workouts to
justify its use.
• A 2001 study by Candow et al determined that 0.9g of supplemental glutamine/kg/

day during weight training resulted in no considerable effect on muscle performance,
body composition or muscle breakdown on healthy adults.
• The majority of the research on endurance athletes has revealed minimal contribu-
tion in regards to enhancement of the immune system. More significantly, a number of
studies disclosed information that glutamine supplementation does not alter exercise-
induced suppression of the immune system. Contrary to popular belief, whether your
glutamine levels drop or not after training, they have no impact on immunity. - His-
cock N, Pedersen BK. Exercise-induced immunodepression- plasma glutamine is not
the link. J Appl Physiol 2002 Sep;93(3):813-22.
• Many claim that glutamine helps increase your ‘pump’ by improving cell volumiza-
tion. Dr. John Berardi, Ph.D, did some preliminary testing and discovered nothing to
support this. Glutamine supplementation has no response on total body water, intra-
cellular fluid levels, or extra-cellular fluid levels. - Dr. John M Berardi, Ph.D., Appetite
For Construction, JohnBerardi.com 2002 Nov 8.
• It is still a question whether or not glutamine improves glycogen stores post-weight

training. But why should you care? If you are already consuming a post-workout drink
with sugary carbs to replenish glycogen (this is mandatory for any skinny guy who
wants to build muscle), then further supplementation with glutamine is unnecessary.
• In conclusion, studies that tested athletes who consumed an amino acid drink post-
workout showed an increase in protein synthesis by 48%. However, when glutamine

Chapter 8
was added to the drink, no additional benefits occurred. That blows the muscle-build-
ing theory out the window!
So Is Glutamine A Worthless Supplement?
Well, if you stopped reading right now, you would think so! And you are probably con-
fused as heck right now because everything you have heard on glutamine before today
praised its holiness. Remember, the supplement industry is a billion-dollar industry
and nobody makes money by disproving the effectiveness of supplements. In the end,
you must decide for yourself what you wish to believe.
When Glutamine Is Worth Using
David Barr fingers a few situations when glutamine supplement will prove useful
for the bodybuilder, so here is a chance to see if your glutamine should still be in
your budget:
• During a pre-contest training regiment that consists of very low calories and high
volumes of exercise, protein breakdown is much more likely. Basically, any extreme
dieting or fat loss program with the hopes of getting extremely lean can result in in-
creased stress, therefore increased catabolism. Competitive bodybuilders and fitness
models are perfect examples of those who might benefit from glutamine supplemen-
tation in this above-normal fat loss situation.
• During incidences of extreme weather conditions and/or multi day training, there
are situations where extreme stress can be counteract with glutamine supplementa-
tion. Triathletes and endurance athletes come to mind.
• “ Glutamine supplementation would be beneficial for conditions where catabolic

waste is at its peak. Severe burns, severe colds or flu’s, severe allergies, alcoholism,
chemotherapy, HIV/AIDS, irritable bowel syndrome are a few examples.
In Conclusion
At the start I stated that, “Glutamine has no muscle building effects whatsoever.”
After reviewing this article, you will notice that is not as black and white as that.
However, the take home message, is that if you are on a proper muscle-building meal
plan and using solid post-workout nutrition strategies, glutamine is not a worthwhile
supplement for you. Save your money, and put it towards food if you are motivated to
gain muscle weight.
I hope this supplement was a good example of looking at the evidence rather than the
hyped-up muscle rags and advice from the ‘expert’ at your gym. In the end, you are
free to believe what you wish, but remember that the current research today does
not support the spectacular muscle-building effects supplement companies claim.

Chapter 8
Conclusion
I will say this: Supplements like NO2 products, glutamine, testosterone boosters
and any other ‘new’ and ‘cutting edge’ product is being hyped up as you read this
might have their place. A small, small place.
If money is not an option for you, then knock yourself out and put as much into
supplements as you wish. I won’t lie to you. When my training hits a 90 % thresh-
old – meaning I have honestly implemented all the other training principles I have
shared, and have approached a minor halt in progress - THEN, I might consider
using some glutamine, NO2, and test boosters because they might in fact make
a 5-10 % difference in my overall results, but ONLY because everything else is in
place.
Realize that I am not expecting miracles. I’m simply seeking a little bit of an edge
and these supplements might help me kick down a door that’s being stubborn.
Remember, supplement companies don’t make money by bashing or discrediting a
new product on the shelf. Be wise. Use common sense. Keep everything in per-
spective, and you won’t be scammed or disappointed.

Chapter 9
Chapter 9:
Injury Prevention And Avoiding the Causes
Injuries have causes – they do not simply find us

out of bad luck or fate.
One of the most common problems faced by strength training athletes is injury.
Whether it is tendon, ligament, or joint pain I constantly meet with trainees - in the
midst of a training program - who tell me, “My shoulder is killing me,” or “This knee
has been aching for months,” or “I have been on pain killers to help with my elbow
pain,” or “I can’t doing anything that involves bending because it hurts my low back.”
Interestingly enough, this discussion rarely catches the attention of popular fitness
and bodybuilding magazines. Maybe there is no money to be made by helping people
to prevent injuries because there will be no supplement to sell them to fix it, or per-
haps the topic is not ‘sexy’ enough for a front page spread, or perhaps it is not ‘revo-
lutionary’ enough. It would be more comforting to know that ‘injury prevention’ is
not a hot topic because injuries are very uncommon – but we know this is not true and
if you have a history of injury or a present problem - we need to fix and, better yet,
prevent injury potential altogether.
Top 10 Causes of Injuries and How to Avoid Them:

1. Failing to Warm-up.
If you have never warmed up and have never been injured, consider yourself lucky -
and a hopeful candidate for the lottery. A warm up is a great insurance policy against
a strain or injury.
Warming up is highly subjective and based on a few considerations but regardless, I

recommend that everyone spend a few minutes warming up before a strength-training
workout.
The best way to warm up depends on your age, your level of conditioning, your his-
tory of injury, what you’re wearing and your surrounding temperature. The objective
is to get blood rushing through your body and to allow a few minutes to mentally
rehearse your goals and the heavy lifts you are about to move. In the end, you will
have to make your own decision whether you feel ready for heavy lifting or not.
That being said, here is what I promote. Always begin with 10-20 minutes of light
aerobic work on a treadmill, elliptical or seated bike. Nothing anaerobic or of high in-
tensity that dips into your energy reserves required for the heavy lifting. Then, before

Chapter 9
each weight lifting exercise, perform 15-20 repetitions with 1/3 of your lifting weight.
Depending on your level of flexibility I would recommend full range of movement.
Using this technique has helped me stay injury free in the gym - I’m sure it will do the
same for you. If you are nursing an old injury, do two warm-up sets - the second set
being 10% heavier for 10-15 repetitions.
2. Training Too Often.

Have you ever heard a friend say, or maybe you’ve said the following yourself,
“Yesterday was chest day, today is leg day and tomorrow is arm day.” Yes, I know this
is how every single person and their dog trains. Yes, I know this is what every fitness
magazine preaches to the masses. Splitting a routine has its benefits, but its benefits
are counteracted when you train too often.
Remember this:
Every day is a joint day.
Every day is an immune system day.
Every day is a central nervous system day.
Every day is a hormone day.
It’s not just your muscles that require recovery, but your organs, joints, hormonal,
and nervous system (just to name a few). These vital systems can be overworked too,
and just because you feel ‘ready to go,’ does not mean these other systems have fully
recovered.
Your structural system does not care that you worked chest yesterday and are giving
it a break by training back today. It’s all the same to your tendons, ligaments, and
joints. Your hormonal and central nervous system could care less that yesterday was
an upper body day and today is a lower body day. It all means the same to the other
systems in your body that require FULL recovery too.
I assume you want steady and consistent gains so do not underestimate the other
systems in your body. You must FULLY recover before you try to stimulate more growth
from any muscle in your body.
3. Psychological Factors.
Studies have shown that athletes who are aggressive, tense, and compulsive have
a higher risk of injury than their relaxed peers. Tension may make muscles and ten-
dons more taut, increasing the risk that they will be harmed during workouts.
However, don’t underestimate the value of ‘psyching’ yourself up prior to a weight

training session. Productive strength training comes from progressively overloading

Chapter 9
your muscles. This means today’s workout must be better than your last workout. You
must reach a greater muscular capacity to create any potential for muscle growth.
Similar to other life goals, improvement requires a sense of focus and purpose prior to
each workout.
4. Inappropriate Weights (Lifting Outside of Limits).

Even though our goals are to increase the amount of muscle tissues and strength,
there are still times when you could choose a weight that will compromise your form
and risk injury. Not only will your form be incorrect but you will lose the isolation
on the muscle. Remember, your muscles can not read the amount of weight on the
plates. Yes, muscular overload must be attained with heavy lifts but the progress must
be consistent and gradual.
Inch by inch, life is a cinch. Yard by yard life, is hard! A cute saying that can be ap-
plied to the concept of progression. Your goal is to stimulate your muscles - not your
joints. Oftentimes choosing a weight that is outside our limits will transfer the stress
to your tendons, ligaments, and joints.
Most trainees have no idea until a few days later when they can’t figure out why the
heck their lower back, shoulder, and knee are killing. Worse yet, most young trainees
who are currently lifting outside their limits will have no clue until 5-10 years from
now when their neck and shoulder start hurting, and they have to start spending hun-
dreds of dollars on therapy. Don’t be that guy!
5. Improper Form
Potentially one of the greatest reasons for injuries to occur is due to improper form
being used during the lifts.
It is absolutely essential that you understand the manner in which you perform each
strength training exercise you do. If you don’t - GET HELP! Book a session with a
trainer just to show you how to perform the exercises.
Once you know how, then you’ll probably be fine on your own.
If you bump up the weight on any given session and notice that your form starts to
change, immediately bring back down that weight.
Form is one thing you do not, under any circumstance, sacrifice on.
6. They Don’t Take in Adequate Nutrients.
Most joint problems, such as arthritis, tendinitis, and bursitis, can be reduced with
natural compounds that can save you from aching joints and years of pain. The sad
news is that most treatments offered by traditional medicine simply treat the symp-
toms and make the problem worse in the long run. Common doctor recommendations
of anti-inflammatory drugs, injections, joint replacement, and ‘stay off it’ advice are
useless and could be avoided if the proper measures were taken years ago.

Chapter 9
Supplement with flax oil at least three times a day to help reduce inflammation in
the joints, which will also help reduce pain from heavy lifting. Glucosamine is consid-
ered by many as one of the best natural products for the treatment and prevention
of cartilage degeneration. It is an essential part of cartilage, synovial fluid, and other
components of joints. Chondroitin sulphate is related to glucosamine and acts like flax
oil helping to reduce inflammation around the joints. Also, the antioxidants Vitamin E
and C should be added because it is well known that free radical pathology is part of
the damage that takes place in the joints.
7. Choose the Appropriate Range-of-Motion Based on Your Flexibility.

Many injuries occur when training in the weakest part of the motion. For example,
the bottom of the squat position places outrageous stress on the knees and the bot-
tom of the bench press position can tear the ligaments and tendons of the upper arm
and shoulder.
It is acceptable, however, to lift with a full range of motion while using heavy
weights, so long as you work on adding the weight very slowly so that you are fully
confident you are able to handle it. First get down the basic movement, then add
more weight. If you are training with full range movements and have
limiting flexibility issues in certain joints, only train within your cur-
rent range. Do not use weight training as a method to improve your flexibility - save
that for yoga class.
8. Not Stretching At Least Half the Amount of Time That You Lift.
Stretching is not popular, nor has it ever been. Most view it as something that just
takes up extra time at the end of the workout and doesn’t really offer any major
benefits. Unless you regularly go to a yoga class, chances are your stretching routine
consists of a quick dip towards your toes, a side to side bend, maybe a quad stretch
if your lucky, and then you’re out the door. The ‘believers’ however, have learned
the side effects of not stretching, and not stretching effectively. Before you read any
more literature on the academic stretch debate I encourage you to decide on this one
for yourself.
You can create your own laboratory and test out my recommendations yourself, and
I’m confident to say that your participation in this experiment will teach you - by do-
ing - the role of flexibility training.
I really don’t care what kind of stretching a person uses, provided that the desired
range of motion is achieved and sustained to minimize injury and maximize perfor-
mance.
Studies show that shortened muscles perform weaker, slower, and have a higher
incidence of injuries. But, big muscles require strong, lengthened, and healthy tis-
sue – so why would you neglect a component of your fitness that can skyrocket your
strength through the roof, maintain healthy specific joint relationships, greater joint
angles, and accelerate recovery?

Chapter 9
Flexibility Tips and Guidelines:

• Flexibility training should be treated just like every other component of your fitness
program. If you have a nutrition, strength, and cardio program – why would you not
have a flexibility program? You should spend just as much time and effort into making
consistent progress and gains with your range of motion as your other physical quali-
ties.
• As a general guideline, you should spend just as much time stretching as in all
other training. This means if you spend 2 hours lifting weights in the week, you
should spend 2 hours stretching. Ghaah! I can hear the groans now. And if you spend
an additional 2 hours doing cardio – you’d better find time to do at least 2 hours of
stretching. The consequence is greater for those with lower levels of flexibility.
A 1:1 ratio is the optimal amount of time, based on my personal study and experi-
ence, for injury prevention and performance enhancement. For the lazy, I recommend
a bare minimum of 0.5:1. This means that if you train 2 hours a week with weights,
you MUST stretch for at least 1 hour total.
• Flexibility training is the only component in exercise where more may be better.
Strength training, endurance, speed and power training more often lead to injury,
unlike stretching. There is a positive correlation between more frequent stretching
sessions, longer stretching sessions and holding the stretch longer – and improving the
length of a tendon, ligament or muscle tissue.
• Monitor your progress in flexibility. From session to session, ask yourself what kind
of progress you have made. Compare the difference. Have you improved? If not,
why not? If you have, how much did your range improve and note what you did prior.
• Flexibility training involves progressive overload just like your cardio and strength
training. One of the main reasons I believe people ‘give up’ on stretching is that they
do not experience the benefits. They make a lame attempt and say, “I’ve never been
able to touch my toes.” The lack of progress is because of the absence of progres-
sive overload. If you are not attempting to improve your flexibility from session to
session then your tissue will continue to maintain the same length.
• Don’t take advice from people who can’t touch their toes. Most coaches, experts,
and athletes have little exposure to true flexibility training and have little knowledge
of the ‘real-world benefits.’ You would not take money advice from someone who is
broke, so why take stretching advice from someone who is always injured, tight, sore,
and who has never personally experienced the benefits of flexibility training?
• Start off by stretching your tight muscles. It does not matter which order you
stretch them in (it actually does, but for now let’s just develop the habit). Start by stretching
the tight side first. Spend at least one minute per side and focus on building up to
5-10 minutes per stretch in each session. If you increase the range bit by bit, I can

Chapter 9
promise you that almost any ache or pain in your body will disappear, you will feel
absolutely incredible, and your strength will go through the roof!
• Stretch before you workout. I can hear the cries right now, “Stretching before you
workout makes you weaker!” Does it? I, myself, and the majority of my clients have
set personal bests after 30 + minute stretch sessions prior to lifting. Please note that I
am referring to stretching over reactive muscles. For example, if your hip flexors are
extremely tight it will be in your best interest to reduce the amount of tension so
that you can attain a deeper range of motion when you squat or deadlift etc. It is not
necessary to stretch muscles or around joints that currently have optimal ranges of
motion. This guideline applies to your tighter muscles that can limit range of motion.
9. Muscle and Structural Imbalances

Screening for muscle imbalances and postural alignment is the current cutting edge of
injury prevention. The rationale behind this is that there are detectable and correct-
able abnormalities of muscle strength and length that are fundamental to the devel-
opment of almost all musculo-skeletal pain and dysfunction. Detection of these
abnormalities and correction before injury has occurred should be
part of any injury prevention strategy.
Assessment of muscle strength and alignment by a professional therapist should oc-

cur prior to your training. Can you imagine if you were training with one leg longer
than the other or a separated joint you are not even aware of or a misalignment in
your shoulder girdle - and then you go the gym and expose your body to thousands of
pounds of poundage? HELLO! Your body is screaming for an injury!
I would suggest approaching a reputable and trusted chiropractor, massage therapist

and/or Active Release (ART) therapist for regular clean ups and maintenance. Don’t
look at these professionals as a ‘crutch’ or someone you need to ‘rely’ on. If you are
serious about making consistent strength gains your body will thank you immensely. If
you decide not to make these therapists a part of your team – be prepared to pay for
some physiotherapist’s next European vacation when you get hurt!
10. Muscle Weakness

The quickest way to get injured (and stunt your progress) is to ignore your
weaknesses. Most often, it is the smallest muscle in your body that appears to have
no significance until you are sidelined and down for the count. Most people acknowl-
edge this principle but most fail to execute it appropriately.
No matter how small the muscle weakness, this will be the missing link that
crashes the house if you do not address it. Most muscle weaknesses are created
over time from continually doing the same exercises and working the same muscle
groups in the same order week after week.

Chapter 9
If you did not follow the No-Nonsense Program, but simply took this one tip away, I
could guarantee that you would experience some new results.
Simply flip your entire current program upside down. If you were doing chest first
– do it last. If you were doing calves on Friday – put them on Monday. Flip everything
upside down. You are in for a surprise in your next workout – be prepared to find new
muscles.
All weak muscles should be placed at the start of the week and early in the session
because this is when you are the most fresh, and they will reap the most benefit.

Chapter 10
Chapter 10:
No Nonsense Maximum Body Shaping Programs
Before we start out, I want you to realize that much of what I’m going to discuss in
this chapter, you will think will be more what a male should be training like. Want to
know a huge secret though? Males and females should be training in pretty much the
SAME way. There is not a whole heck of a lot of differences in the two physiologies of
the genders, with the exception that males produce more testosterone - hence why
they grow muscle faster and are typically stronger.
Since this testosterone production is not something you can really control, for the
most part, do NOT, I repeat, DO NOT be scared to train in the same fashion as males.
This type of training is going to get you MAXIMUM results. Just trust me on this one.
Those women who are too ‘scared’ to lift heavy weights, are the same women you will
see in the gym 10 years down the road, performing their exact same cardio routine,
with the exact same body. Overcome this fear if you want to be successful. Believe
me, change is possible, so long as you are willing to take initiative and get over your
old ‘mindset’.
Foundational Principles to Execute during Each Workout:
1. Increase Muscle Threshold above Last Workout

2. Activate as Many Muscle Fibers as Possible
3. Train With Heavy Weights for High Reps
4. Train to Failure
5. Measure Your Intensity
Muscle Threshold
Muscle Threshold (output, workload, and capacity are all other terms I use inter-
changeably for threshold) is the amount of work your body achieves in a specific
amount of time.
This is the number one goal of every single workout - the cornerstone of every single
training session. To build more SIZE, GET STRONGER, or to become MORE MUSCULAR,
you must INCREASE your MUSCLE THRESHOLD each and every workout.
We discussed that you must give your muscles a reason to grow, and this is that reason
- your muscles are designed to tolerate trauma and adapt, as a survival mechanism, to
protect themselves from being traumatized ever again. It is your job to inflict more
trauma than they have ever experienced before.

Chapter 10
Activate as Many Muscle Fibers as Possible
Each rule builds on the last one. Your next goal is to ensure that you have utilized
every single muscle fiber within that particular area of the trained muscle. Your goal
is to leave no single muscle fiber UNTRAINED or UNWORKED. If you train a few reps
short of momentary failure or if you train a few pounds too light, then you will not
activate all the potential muscle fibers that could lead to growth.
Train With Heavy Weights for High Reps
THE ONLY REASON YOUR MUSCLES WILL GROW BIGGER AND STRONGER
IS IF YOU SURPASS YOUR MUSCLE’S CURRENT THRESHOLD AND ‘OUT
DO’ YOURSELF FROM YOUR PREVIOUS WORKOUT.
The greater the workload placed on the muscle, the greater reason it has to grow and
become stronger. This means you must perform more work in the same or less time
than before.
Which will stimulate more muscle fiber and have a greater chance of surpassing your
muscle threshold? Training with heavy weights for 2-3 reps, or training with the same
amount of weight for 8-9 reps? That’s right, doing heavy weights for high reps will
make your muscles do more work than doing heavy weight with low reps. And sur-
passing your muscles’ previous threshold will lead to bigger muscles. More on this
concept shortly.
Train to Failure

Muscular failure is the point that you reach in a set where you can no longer move
the weight, no matter how hard you try. You have reached the limit of the muscle. It
is extremely important to take a set to complete failure because it ensures that you
have exhausted as many possible muscle fibers in that particular area. If you stop 2
or 3 reps short of failure then, you are leaving a lot of precious muscle fiber untapped
and unworked, meaning you are leaving a good portion of the muscle untrained.
Measure Your Intensity
Now it is time to see IF our sweat and tears will result in an anabolic environment -
muscle growth, that is. Notice I emphasized IF because if this workout did not surpass
your last workout’s threshold then there will be NO REASON for NEW muscle growth
- which is why we are training in the first place, so listen up.
The longer you have trained the more critical it is to have a tool that you can use to
objectively measure your progress. You must have a tool that will allow you to mea-
sure if you are, if fact, increasing the workload on each particular exercise. You must
keep track of your progress in a training log so that you can ensure a greater muscle
stress on each muscle group - this is the cornerstone for muscle growth.

Chapter 10
I recommend carrying a diary to the gym and KNOWING what you must BEAT before
you start your workout. You must have GOALS for each workout. This way you are
prepared to do battle each workout and can visualize the extra rep or extra poundage
you will be lifting.
How to Measure Your Results
Let’s review the basics to accurately increase our muscular threshold:
1. Number of Sets
2. Number of Repetitions
3. Amount of Time it Takes to Complete Specific Set Measured in Seconds
Since time has many variables that can effect its outcome (such as tempo, range of
motion, etc) we will leave this variable out of the equation because it will be a con-
stant in each training phase - and it is difficult to start and stop a stopwatch for each
and every set!
The only time factor we will monitor to measure intensity is the

total duration of the workout.
Exercise Set # # Reps Weight Workload

Squat 1 10 150 1500 lbs
Squat 2 8 150 1250 lbs

NOW YOU HAVE A TOOL THAT YOU CAN USE AT THE COMPLETION OF
EACH WORKOUT AND DIRECTLY COMPARE IF YOU HAVE ACHIEVED MORE
WORK IN THAT PARTICULAR EXERCISE.
If you did, then it is safe to say that your intensity (and work capacity) has, in fact,
increased, which means you recovered from your last workout, and you have just set
up the potential for NEW muscle growth. This is FANTASTIC! Hold you head up high
because this is a critical requirement of new muscle growth, and this is where people
screw up the most.
Ways to Set New Muscle Thresholds
Your muscle capacity can be increased by the following:
• Increasing the training weight, assuming reps and sets are the same.
• Increasing the number of sets, assuming weight and reps are the same.
• Increasing the number of reps, assuming sets and weight is the same.
• Performing the same weight, sets and reps in 40 minutes instead
of 45 minutes.

Chapter 10
On my website I promised you that this was a simple step-by-step plan and this is
what I meant. These above factors are all you need to worry about. There are many
other proposed methods for alternating intensity and calculating power; however, so
this system will meet all of our requirements to progressively overload our muscles.
Making it any more complicated than this is a waste of time and could lead to another
100 pages of reading for you!
How Much Stronger Should I Be Getting Each Workout?
This is a valuable tool to determine the percentage increase of each exercises work-
load:
You will need your old workload for the exercise you are comparing, which we will
refer to as your Old Personal Best.
And your new work-completed calculation. This will be referred to as your New Per-
sonal Best.
New PB - Old PB = Difference in Work
Difference Divided By Old PB Multiplied By 100 = Percentage Increase In Work

(Diff / Old PB X 100).

Keep A Log Book
Tracking your progress is mandatory. This is like professional sports teams compet-
ing without keeping score, or like runners and swimmers working out without a stop-
watch. How do you expect to get better? In my opinion, if you work out without a log
book you really aren’t serious and should reconsider the reasons you work out. Keep
working out - just don’t expect any exceptional gains.
THINGS YOU SHOULD TRACK:
• Workout Tempo
• Muscles Trained
• Exercises Used
• Weight Used
• Number of Sets
• Time to Complete Workout
• Time of Day
• Energy Levels
ONE OF THE MOST COMMON PITFALLS OF NOT MAKING CONSISTENT

GAINS IS REPEATING THE SAME STRESS LOADS.

Chapter 10
By monitoring your gains you can actually see if your workouts are progressing, which
will help prevent plateaus. If your workouts are not progressing then you can see ex-
actly where the problem is - perhaps an extra day was needed to recover or your body
did not receive sufficient calories etc.
Training to Failure is Not A Valid Way to Measure Intensity

Interestingly, weight lifting is the only activity I know that preaches this theory of
training to failure. Do you know any basketball team that shoots the ball until they
can’t shoot one more? Do you know any swimmer or runner who trains until they can
not take one more stroke or one more step? Training to failure has grown in popular-
ity in weight training circles the past few decades and not only has this concept in-
spired millions to train ‘hard’, but it has also misled millions to train stupid.
TRAINING TO FAILURE IS NOT A VALID WAY TO MEASURE INTENSITY BE-

CAUSE YOU CAN NOT MEASURE IT accurately; it IS AN INTANGIBLE
CONCEPT. HOW CAN YOU GAGE IF TRAINING TO FAILURE IS REALLY
MAKING YOU PROGRESS?
Let’s say you just finished a workout after a very late night when you had a less than
stellar nutrient intake. You’re dehydrated and your energy reserves are depleted,
but you have a great workout because you trained to failure. The reality is that your
workout probably fell short of your personal best. Because of the circumstances, your
work volume and poundage did not come close to your personal best, and your work-
out time was probably longer. You did not meet any of the requirements to set up an
environment for muscle growth. Do not base your progress on intangibles like how
you felt and what you ‘perceived’ to be intense. Base your progress on solid evidence
- use the formula I provided above.
The Muscle Progress Formula
MAXIMUM TENSION + MAXIMUM LOAD + LESS TIME = INSANE MUSCLE GAIN!
Instead of describing the structure and complicated make-up of your muscles (this will
do nothing for muscle growth and could put you to sleep) I have created the above
mission statement to simplify the training process and give you one clear goal for ev-
ery training session at the gym.
If you truly want to see some insane muscle gain then you must execute these princi-
ples during every rep, every set and every single workout. This is how you will reach
your true genetic potential. Let’s look at it further:
MAXIMUM TENSION:
A QUICK HISTORY LESSON ON ‘TIME UNDER TENSION.’

Chapter 10
In the year 2000, Charles Poliquin first popularized the concept. He suggested a new
training variable that would help influence training response by measuring how long a
muscle was ‘under tension’ during an exercise by using a stopwatch. Ian King, an Aus-
tralian strength coach furthered the concept by using a numerical system. An example
of this system might look like this:
4-2-1
Which means the weight is lowered in 4 seconds, paused for 2 seconds and lifted in 1
second. This would be considered the ‘tempo’ or ‘timing.’ Each tempo would reflect
a different training response. So, using this tempo for 10 reps would equal a total
time under tension of 7 seconds X 10 reps = 70 seconds
Duration: 20 sec 40 sec 60 sec

______________________________________________________
Adaptations:
Neural Response Metabolic Response

Neural adaptations refer to increased central nervous system functions, such as an

increased ability to recruit muscle fibers and increase coordination between differ-
ent muscles. Neural training is another name for strength training, power training, or
speed training.
Metabolic adaptations refer to a change in body structure, such as an increase in

muscle fiber size and other connective tissues, increased substrate stores giving a
‘fuller’, more defined look, increased size and function of blood vessels etc. Meta-
bolic training is a technical way to say muscle building or muscle defining.
Charles Poliquin, a strength and conditioning coach, has come up with these numbers
as a guide to help determine T.U.T.
1. If you train for relative strength, TUT [time-under-tension] should

be under 20 seconds.
2. If you train for an increase in tissue, TUT should be around

40-70 seconds.
These numbers are based on a full set. In other words your T.U.T. should total be-
tween 40-70 seconds per set for an increase in muscle tissue, which is what most of us
are looking for. Definition!

Chapter 10
MAXIMUM DURATION:
Maximum duration refers to reaching the point of momentary muscular failure.
When you have trained until you can not complete one more unassisted rep, you
have reached maximum duration for that specific exercise and load.
The key to insane results is to incorporate the best of both worlds – sets between 20-
40 seconds and sets between 40-70 seconds. A weight that is maximized for the dura-
tion of 20-40 seconds has been shown to increase neuromuscular strength – this means
an increased ability to recruit more muscle fibers and increased coordination between
different muscles. A weight that is maximized for the duration of 40-70 seconds has
been shown to increase muscle fiber size and other connective tissues, increase sub-
strate stores such as glycogen, and increase size and function of blood vessels.

My training program combines the best of both worlds. This method has turned out
to be the MOST EFFECTIVE, RESULT-PRODUCING TECHNIQUE EVER! Once you start
using these techniques you will start BUILDING SERIOUS MUSCLE MASS, GET IN-
SANELY STRONG, ADD SERIOUS SIZE TO YOUR FRAME, SERIOUSLY CHANGING YOUR
BODY, SERIOUSLY SHEDDING UNWANTED BODY FAT, AND REALLY START TURNING
HEADS!
Overview of the Programs Principles and Techniques
#1 – MAXIMUM TENSION FOR 40-70 SECONDS MAXIMAL METABOLIC GAINS

In order to overload your muscles to create the potential for NEW muscle tissue you
must get your muscles to generate as much force as possible AFTER you have FULLY
recovered from your last training session to ensure SUPERCOMPENSATION. You must
use the heaviest weight possible – relative to your level of strength – for a maxi-
mum duration of 40-70 seconds.
#2 – MAXIMUM TENSION FOR 20-40 SECONDS MAXIMAL NEURAL GAINS

In order to overload your muscles to create the potential for NEW muscle tissues you
must get your muscles to generate as much force as possible AFTER you have FULLY
recovered from your last training session to ensure SUPERCOMPENSATION. You must
use the heaviest weight possible – relative to your level of strength – for a maxi-
mum duration of 20-40 seconds.
#3 – RECHARGE PHASE
Yes, you read that correctly above. If you have been training longer than 12 weeks
consistently, then I strongly suggest that you take at least one week off without any
training whatsoever. This is extremely critical because if you don’t, you will bring
residual fatigue into the new routine and it will not work. I need you FULLY recovered
– not just your muscles, but your immune, hormonal and central nervous systems,
which are taxed harder and have slower recovery rates than your muscles – or else
you will be starting the program in a over-trained state.

Chapter 10
You will be amazed at how you feel once you have fully recuperated and begin this
new muscle-building routine. In the meantime, take the next week to study this
course, read, and re-read through it a few times and make any preparations (gro-
ceries etc.) that will be necessary prior to beginning.
#4 - PLANNED RECOVERY WEEKS.

I have taught in detail that you will only grow AFTER you have fully recovered from
training. Therefore, your attention to the recovery process should be given just as
much attention as the training process itself.
Training consumes or depletes. It disrupts homeostasis and inflicts trauma to your tis-
sues. The amount of damage you inflict on your body will reflect the amount of recov-
ery required. Exceed it at your own peril. Creating a recovery plan is not rigid and
can be altered based on your stress levels and age, which are the two most power-
ful factors working against you. You can also alter the recovery process with nutri-
tion, supplements, sleep, and rest.
THE FOCUS ON IMPLEMENTATION OF A SOUND RECOVERY PLAN IS OF-

TEN THE DIFFERENCE BETWEEN WINNING AND LOSING.
Your lack of progress is more often caused by over-training than any other factor.
Over-training occurs if you are exposed to a subsequent bout of training before re-
covering from the previous one. When this occurs a few times in a row, you start to
see more obvious signs of over-training. Too much literature focuses on the symptoms
instead of prevention of them. You may have read the terms ‘over-training syndrome’
and ‘planned over-training.’ There is no need for this – if you are in control of the
recovery process and training, if you train to preset levels, and recover in pre-planned
ways, you don’t need to know anything about ‘over-training syndrome.’
RECOVERY RULE A
Your goal is to return to the gym recovered, with NEW muscle so that you will be able
to naturally lift more and repeat the process. If, for whatever reason, you return to
the gym and realize that you have not fully recovered, you have two choices.
You can walk out immediately and return the next day to attempt the workout again,
or you can ‘tough it out’, and train at sub-maximal loads that will do NOTHING for any
further muscle growth. This will have you taking one step closer to the overtrained
state.
This has happened to me before – it is a tough decision because your natural tendency
is to slug it out – but your goal is to get stronger from workout to workout, not to see
how tough you are. Don’t worry if you made an error in judgment prior to the workout
and realize that you have not fully recovered – I want you to go home! An alternative
would be to replace your weight session with a flexibility session if you do not want
the trip to the gym to be completely in vain.

Chapter 10
Recovery Rule B
Your second goal is to make consistent strength gains from week to week.
Increasing a minimum of 5% strength every 2 weeks is your guide on isolation lifts. So

let’s say you are bicep curling 10 pounds right now. In 4 weeks you should be at least
a pounds up - I know this is not a lot of weight. But in 10 weeks you will be curling 15
pounds and in 4 months you will be curling 18 pounds! Again, this is a generalization
and biceps is a smaller muscle group.
Increasing a minimum of 5% strength every week is your guide on compound lifts. So

let’s say you squat 120 pounds right now. In 4 weeks you should be squatting closer
to 144 pounds – an extra 24 pounds. If you are a few pounds off or ahead of schedule,
don’t sweat it. Think long-term gains. Slow and steady wins the race!
You have two forms of recovery after each training phase –
½ weeks or full weeks.
This means absolutely no exercise whatsoever for these periods of times.
Here are my guidelines:
Take a ½ week off every 6 weeks

Take a full week off every 12 weeks
#5 - Upside Down Training

This is the phase of the program that will be CUSTOMIZED completely to you. I be-
lieve this phase makes the program far more powerful because it brings you – the
trainee – into the training process. Many programs neglect the importance of individu-
al differences such as posture, muscle imbalances, and individual muscle weaknesses.
THE MAIN GOAL OF THIS PHASE IS TO DEDICATE AT LEAST FOUR WEEKS

TO MINIMIZING YOUR PERSONAL MUSCLE WEAKNESSES, AND ENSURING
THAT BOTH SIDES OF YOUR LIMBS ARE PERFORMING EQUALLY.
This is also an excellent opportunity to troubleshoot any potential injuries. Some

refer to this phase as the Corrective Training Phase, Preparatory Training Phase, or
Control/Stability Phase – I will refer to it as Upside Down Training because it is my bet
that for the majority this will feel upside down!
Upside Down Training is the first step before I unleash the keys to the car. You
wouldn’t take out a beat up car on a long road trip or under hazardous conditions
would you? You would make sure the car is in alignment, the tires are balanced,

Chapter 10
there were no malfunctioning parts, the tank was full of gas and any old parts were
replaced with new parts etc. Therefore consider this first phase of your training like
an automobile tune-up. When we start lifting some really heavy weights in a few
short weeks, all of your weaknesses will become exposed. Either you address them
now, or you will pay for them later. Skipping this stage is like building a 10-story
building and then realizing there is a problem with the foundation.
GOALS FOR UPSIDE DOWN TRAINING
Priority #1 for UDT – Improve Posture By Lengthening

Shortened Muscles
Improving posture requires lengthening shortened muscles and strengthening weak-

ened muscles. Let’s begin with lengthening shortened muscles with a flexibility train-
ing program.
YEAR ROUND FLEXIBILITY TRAINING PROGRAM
Below is the Stretching Program to be followed during the entire year:
Lower Body Stretching:
1. Low Back (Lying)

2. Letter T Stretch
3. Kneeling Hip Flexor Stretch
4. Side Lying Quad Stretch
5. Supine Hamstring Stretch
6. Gluts/Piriformis Stretch
7. Double Leg Straddle Stretch
8. Tensor Fascia Latae Stretch
9. Forward Lunge Calve Stretch
Upper Body Stretching:
1. Trapezius Stretch
2. Chest Stretch (doorway or wall)
3. Anterior Shoulder Stretch
4. Back Stretch (wall)
5. Quadratus Lumborum/Lat Stretch
6. Seated Lateral Stretch
7. Forearms (kneeling)

Chapter 10
HOW TO CUSTOMIZE YOUR STRETCHING PROGRAM

BASED ON YOUR POSTURE:
The below is a brief version of a proper fitness assessment. Postural analysis, flexibil-
ity and muscular assessment methods are beyond the scope of this book. These areas
of focus will not cure every problem but will eliminate some of the most popular ones
and will help you discover where some of your weak links lie and how to customize
the stretching program around your tighter areas.
ANTERIOR PELVIC TILT:

If your pelvis is tilted forward then expect to do more stretching on your quads and
hip flexors, as well as, strengthening your abdominals.
POSTERIOR PELVIC TILT:

If your pelvis is tilted posteriorly, then expect to do more stretching on your ham-
strings and possibly weak spinal erectors.
SLIGHT OUTWARD FOOT PLACEMENT:

This is a sign of weak glutes and tightness in the Tensor Fascia latae (TFL) and iliotibi-
al band (ITB) on the lateral part of the thigh.
SEVERE OUTWARD FOOT PLACEMENT:

Same as above but probably also tight adductors (inner thigh muscles) and weak
abductors (outer thigh muscles). Get ready to strengthen those hip extensors (butt
muscles), and abductors, not to mention a lot of stretching out your TFL, ITB, adduc-
tor’s, and hip flexors.
LIMITED RANGE OR POOR OVERHEAD SQUAT TECHNIQUE:
If you can not squat down below parallel, feet a little wider than shoulder width, to
the floor holding a broomstick over your head with a flat back, then you require some
flexibility work around your shoulder, hip, and ankle joints. Most can not do this while
keeping their back flat, head up, and arms in line with their spine. This calls for some
serious stretching around the hip flexors, quads, calves, chest, and shoulders.
If you have a condition that you feel is not addressed, then seek out a qualified thera-
pist to eliminate any potential injury. Not all perceived flexibility and muscular issues
are actually a result of poor range of motion or lack of strength. Oftentime, a muscle
will not ‘fire’ or do its job because of a nerve problem (nerve entrapment will make
the respective muscle unresponsive), or structural problem.
This could mean the joint is not holding or not in alignment (pelvis out of alignment,
one leg longer than the other, unknown shoulder separation etc.). If you are in doubt
of a lagging body part or nagging injury, feel free to contact me to troubleshoot the
problem, and I will make the best recommendation as to which steps to take.

Chapter 10
I highly recommend seeing a competent injury treatment pro-

fessional such as a chiropractor, ART therapist, and/or mas-
sage therapist that can ‘clean up’ any abnormalities that
would be outside of your own scope of correcting.
Seek out an assessment from a competent therapist and have them treat the cause,
not the symptom. You are wasting your time and money if the therapist fails to de-
termine the cause of the current condition. Not correcting the root cause will lead to
further occurrences of this condition in the future.
SPECIAL NOTES:
*To exploit the full benefits of flexibility training this program can be done on a daily
basis, not just on your workout days.
**It does not matter whether you stretch before or after your workouts. Personally
I find stretching to be a relaxing activity so it kills my ‘edge’ before I have to train
hard so I prefer to stretch after a workout. The bottom line is that you find time to
stretch period. Many will debate ‘the best time to stretch,’ but in the end I believe
that’s just another reason for the ‘talkers’ to talk instead of getting off their butts
and actually doing it.
***Consider doing your stretching program on your non-weight training days so you
are not pressed for time and so that you can put all your energy and focus into a high
quality flexibility session.
****Hold each stretch for a minimum of 60 seconds per side – this is called good old-
fashioned static stretching. Build up to 2-3 minutes per side on areas of attention.
Yes, that will be almost one hour of stretching a day if you perform upper and lower
body each day.
Maybe you don’t stretch at all right now and are freaking out about the idea of
stretching at all. If you are going to be completely changing the way you eat and
train, you might as well make it three and add stretching.
*****Spend more time on the areas that are tighter and don’t hold yourself to the
above recommendations. If you feel you would benefit from stretching your hips
flexors for up to 10 minutes then go for it.
Stretching is one of the only things where more is better. Oh yeah, don’t stretch
with a stopwatch either. Stretch for RESULTS. Just like your weights – you should
be increasing your range of motion each week. Go somewhere quiet and get into a
relaxed zone. Your body will thank you dearly!

Chapter 10
Priority #2 for UDT – Improve Posture By Strengthening

Weaker Or Imbalanced Muscles
• Minimize Muscle Imbalances: During UDT you will do EVERYTHING unilaterally with
free weights and cables, and avoid ALL bilateral movements. A bilateral movement is
where you are using both limbs together –a lat pulldown or bench press would be a
bilateral movement and is out of the question during UDT.
When you have a strength imbalance there is a tendency to ‘shift’ the load to the
strong side, thus increasing the imbalance. The insidious part to this is that it’s not
detectable visually until the imbalance has reached ridiculous proportions. Instead,
plan to use ‘unilateral’ movements. A unilateral movement is where you only use one
limb at a time.
• Apply Ian King’s Weak Side Rule: I think I learned this from the Australian strength
coach and even though it appears obvious I have never heard these rules shared in
conventional fitness magazines. Another advantage of avoiding bilateral movements
in UDT is that any hidden muscle weakness will be exposed and can be treated.
IAN’S WEAK SIDE RULES
• Strength train the weak or injured side first and stretch the tighter side first;
• then MAYBE do the strong or more flexible side;
• do no more reps or load (strength) or time (stretching) on the strong/long side
than the weak/tighter side could do;
• never perform more reps or more stretch on the strong/long side. So, if you
are doing leg extensions and can only do 5 reps on the weaker side, you should
do no more than 5 reps on the stronger side (even if it feels like you can do 15
or more).
• Train Through A FULL Range Of Motion: Some sources say that you only need to train
through a limited range of motion. A limited range of motion equals a limited range
of the muscle being used, and if your goal is to stimulate as much muscle fiber as
possible, then you must train through a full range of motion. Be prepared to discover
some ‘new muscle’ with this one tip.
Priority #3 for UDT – Improve Posture By Increasing Core

Stability And Strength
HOW DO YOU KNOW IF YOU HAVE WEAK CORE MUSCLES?
This can be discovered by lying on your back in a sit-up position. Keep your knees
bent at 90 degrees and your feet flat on the floor. Now try to sit all the way up with

Chapter 10
your arms at your side. You should be able to sit all the way up without acceleration
and without your feet leaving the ground. If not, then your abs are VERY weak.
The attached abdominal program, at this stage, is injury prevention focused. The pri-
mary purpose of this initial abdominal training is to prioritize the health of the lower
back, hips and, lower extremities. These exercises are not designed to make your
abdominals ‘pop out’ – that will come during the 29- week programs!
Abdominal Program
Order Exercise Sets Reps Tempo Rest Notes
A Air Bike 1-2 10-15 201 - -
Crunches
B Janda Sit Up 1-2 10-15 201 - -
(wrists to knees)
C Full Sit Ups 1-2 10-15 201 - -
D Lying Side 1-2 10-15 201 - -
Crunch
E Supine Double 1-2 10-15 201 - -
Leg Raise
F Alternating Toe 1-2 10-15 201 - -
Touch
G Hip Thrusts 1-2 10-15 201 1-2 minutes -
and repeat
***Special Tips
• This is a continuous circuit, which means you will move from exercise to exercise
with zero rest.
• Notice the tempo is quicker. Keep your body moving.
• Start with 1 set of 10 and build up to 2 sets of 15 with about a 1-2 minutes be-
tween sets.
• Don’t be surprised if you feel like someone is ripping your stomach apart! This is a
beautiful circuit of exercises and it kills. Your abs will be on fire!
• Unless they are really sore, do this program every workout. It’s based on higher
volume and no load, so your abs will recover quickly.
Priority #4 for UDT – Improve Posture By Increasing

Shoulder Stability
HOW DO YOU KNOW IF YOU REQUIRE A SHOULDER STABILITY PROGRAM?

Chapter 10
The majority of people will be able to answer this fairly easily. If you have had a
previous shoulder injury, if you have been training longer then 4 years or if you fail to
meet the test below, you will benefit from the simple shoulder stability program at-
tached below.
INTERNALLY ROTATED SHOULDERS:
Stand beside a mirror and look at your body with a side view. If you can see the top
of your upper back in the mirror, then you have internally rotated shoulders.
Now face the mirror and take a look at the position that your thumbs are facing. If
your thumbs are facing straight ahead, then you’re golden. If your thumbs are point-
ed inward diagonally, slightly facing your thighs then you have mild internal rotation
of the shoulder joint. If you look down and see your palm or thumb facing the wall
behind you, then you have severe internal shoulder rotation.
Most likely, you have done too much lat or pec work and not enough retraction or ex-
ternal rotator work. Get ready for tons of pec, lat, front delts, and biceps stretching.
In addition, we will be strengthening the external rotators of your shoulder and lots of
strengthening the scapula to correct this problem.
Shoulder Stability Program

Order Exercise Sets Reps Tempo Rest Notes
A Retractions 1-2 10-15 311 - -
B Reverse Fly with 1-2 10-15 311 - -
Tubing (dumb-
ells optional)
C External Rota- 1-2 10-15 311 - -
tion with tub-
ing (dumbells
optional)
D Diagonal Ex- 1-2 10-15 311 - -
ternal Rotation
with tubing (
dumbells op-
tional)
E Prone Dumbell 1-2 10-15 311 1-2 minutes -
Reverse Flys and repeat
***Special Tips
• This is a continuous circuit, which means you will move from exercise to exercise
with zero rest.
• Notice the tempo is slower because it is also injury prevention centered. Focus on
SLOW and CONTROLLED.

Chapter 10
• Start with 1 set of 10 and build up to 2 sets of 15 with about a 1-2 minutes be-
tween sets.
• Your goal is not to ‘work it’, but to simply ‘switch on’ the rotator cuff and external
rotators so they are prepared to stabilize the shoulder area.
• I suggest performing this mini routine prior to every one of your upper body work-
outs. The heavier you plan to lift, the more beneficial this will be. In exchange for
an extra 5 minutes of your workout, this mini routine will extend the lifespan of your
shoulder joint, so you can train hard and pain free!
Priority #5 for UDT – Improve Functional Strength And Conditioning

With Body Weight Exercises
Introduce Body Weight Training: Alwyn Cosgrove preaches that, ‘you have no freaking
business using a load if you can’t stabilize, control, and move efficiently using only
your body weight.’ I can’t agree more.
No matter what your frame, body type, age or sex – body weight exercises should be
the foundation of any training program. You can’t lift your own body weight? Tough!
This phase has your name written all over it!
Get ready to introduce lots of very functional based movements which include
push-ups, chin-ups, pull-ups, handstand push-ups, dips, wall sits, one leg squats,
one leg deadlifts, one leg back extensions, sit-ups, and a few others that might be
new for you. You will notice that this workout can be done literally anywhere – at
your gym, in your basement, or at the mall!
Body Weight Conditioning Program

Order Exercise Sets Time Tempo Rest Notes
A Standard Pushup 3 20 Constant 20 -
seconds Speed seconds
B Mountain 3 20 Constant 20 -
Climbers seconds Speed seconds
C Burpees 3 20 Constant 20 -
D High Knee Drill 3 20 Constant 20 -
(running on the seconds Speed seconds
spot)
E Bodyweight 3 20 Constant 20 -
Squats seconds Speed seconds

Chapter 10
F Close Grip 3 20 Constant 20

Chin Ups seconds Speed seconds
G Bench Dip 3 20 Constant 20
H Modified Pul- 3 20 Constant 20
lup seconds Speed seconds
I Alternating 3 20 Constant 20
Split Squat seconds Speed seconds
Jump
J Single Leg Hip 3 20 Constant 20
Extnesion seconds Speed seconds
K Bodyweight 3 20 Constant 20
Reverse Lunge seconds Speed seconds
L Single Leg 3 20 Constant 20
Plank Raise seconds Speed seconds
M Oblique Adduc- 3 20 Constant 20
tor Raise seconds Speed seconds
***Special Tips
• This is a continuous circuit, which means you will move from exercise to exercise.
• You will require a stop watch that has a timer which beeps every 20 seconds and
then breaks for 20 seconds.
• Your goal is to perform as many reps as possible within 20 seconds and then move
to the next exercise. You get 20 seconds rest between exercises.
• Focus on using a faster tempo for this 20 seconds so you can get more and more
reps within the 20 second time frame.
• Feel free to improvise with this circuit if your fitness is really low. For example,
you could group all of the upper body exercises together and all the lower body exer-
cises together and perform them on separate days.
• The secret to this circuit is INTENSITY. The order of exercises is not so important.
The goal should be to perform AS MANY REPS AS POSSIBLE within each time frame.
Your heart will be pumping, and you will be sweating harder than when you do cardio
– trust me!
• Don’t be surprised if you feel light headed or really winded! As I said, this is also a
conditioning program! Build up to 3 sets with with only 1 minute between sets. If 20
second intervals are not enough, then build up to 30 seconds per exercise.

Chapter 10
Priority #6 for UDT – Decrease Lagging Body Parts With

Advanced Intensity Techniques
Introduce 1 and 1/2’s: An example would be on a leg extension; you would extend
your leg fully, pause, lower the leg half way, pause, extend your leg again, pause, and
return the weight to the bottom. This is one rep. This means that you will not be do-
ing boring singles all the time. This is an excellent method for isolating the weakest
range of a movement. Did I mention that these suckers burn like crazy?
Introduce 21’s: Yes, I know these are nothing new but have you done 21’s for more
than just biceps? Get ready to use 21’s on almost every muscle in your body. There
are many ways to perform this movement but my favorite, which you will be using, is
to do 7 half reps in the weakest half, followed immediately by 7 full reps, followed
immediately by 7 half reps in the strongest half. Pause every time before you change
direction to experience the full effect.
Introduce Slow Speed Methods: This does not involve a lot of weight but is excellent
to ensure the working muscles are switched on. This will force your muscles to learn
how to control the desired joint and ensure solid joint stability. My favorites are the
lifting speeds 814, 613, and 515. For 814, this means you would take 8 seconds to
lower the weight, pause for one second, and then take 4 seconds to lift the weight.
Of course you will be doing fewer reps.
Introduce Small Muscle Groups Prior To Large Muscle Groups: Sure, this goes against
what every personal training certification teaches and against Joe Weiders top train-
ing secrets, but we are playing by a different set of rules.
Ask yourself, how will your smaller and lagging body parts every catch up if you
always train them at the end of the workout when your body is depleted of en-
ergy? How will your lagging parts no longer be the limiting factor in your strength
gains if they are never given any priority? The obvious answer is that they will
never keep up to the growth rate of your larger muscle groups, which will lead to
a plateau in your larger muscle groups as well. Now we have a serious problem!
__________________________________________________________________________
MINIMIZE MUSCLE WEAKNESSES – This is a fun exercise. Grab a piece of paper and
write down all your muscle groups and number them from weakest (or underdevel-
oped) to strongest.
__________________________________________________________________________
I’m just guessing but you might note calves, abs, forearms, arms etc. These are the
most popular muscle weaknesses because they are given lower volume and less prior-
ity than the major muscle groups like chest, back, shoulders, and legs.

Chapter 10
Whatever the case, there is a very simple principle we will follow for upside down
training. The exercises you do first in the workout and first in the training week, are
the exercises that get the best effort, and therefore the best results. It is human na-
ture to put one’s favorite exercises first in the week and first in the workout – year in
and year out – and then wonder why muscle imbalances occur.
Every time you work Upside Down Training, you will do your weak muscles first
in the workout, first thing in the week. As said above, you will break some of
the popular ‘muscle building laws’ such as ‘NEVER train a small muscle before a
large muscle.’ Imagine how strong you will bench press after we specialize on
your shoulder stabilizers and triceps for a few weeks. Imagine how strong your
lat pulldown will be after we strengthen those stubborn forearms that are always
giving out first. Imagine how strong your squat will be after we spend a few weeks
strengthening your core and neglected glute muscles. Hopefully you are getting
excited by seeing the bigger picture!
You will notice smaller muscles such as your forearms, traps, biceps, triceps, and
calves getting more priority in volume and sequence during Upside Down Training.
Priority #7 for UDT – Decrease Weak Angles Of A Muscle

By Adjusting Training Technique
**I would like to note that a nice handful of skinny guys also tend to have long limbs
(not advantageous for lifting heavy weights) and would benefit from altering their
technique on many exercises. Unfortunately, teaching how to alter these lifts is
beyond the scope of the first edition of this book. Stay tuned, as I am in the process
of devoting an entire chapter to analyzing lifting technique. For now, simply change
the following.
MAKE THESE ADJUSTMENTS:
__________________________________________________________________________
SQUATS - aim to get your butt to literally touch the floor. Open your stance wider
and point your toes outward. Only travel as low as you can while maintaining a flat
back. Consider ‘front squats’ if your flexibility is pitiful.
__________________________________________________________________________
BENCH PRESS – turn your elbows in (no flaring) to maintain emphasis on your shoul-
ders and triceps. If you have really long arms then leave 1-2 inches between your
chest and the bar when lowering.
__________________________________________________________________________

Chapter 10
SHOULDER PRESS – have the dumbbells come below your shoulders on the way down.
If you have really long arms, only extend them ¾ of the way and do not waste energy
pressing them all the way back over your head.
__________________________________________________________________________
TRICEPS – lock out your elbow joint.

__________________________________________________________________________
BICEPS – fully extend your arm around your elbow joint. Always keep your palms fac-
ing upwards.
__________________________________________________________________________
LAT PULLDOWN – fully allow your traps to elevate on the way up and make sure the
bar touches your clavicle on the way down.
__________________________________________________________________________
SEATED ROW – allow your shoulder blades to roll forward. Pull with your back and
not with your arms.
__________________________________________________________________________
HAM CURLS – your heels should touch your butt and fully extend. Keep your toes
pointed. Suck your abs in like a vacuum to minimize any hip movement.
__________________________________________________________________________
CALVE RAISES – let your heels touch the floor. When you believe you are the highest
you can stand, stand up higher.
__________________________________________________________________________
ALWAYS DO ONE WARM-UP SET WITH A SUPER LIGHT WEIGHT TO ‘TRACE’ THE LINE OF
MOVEMENT.
Be prepared to use lighter weights with this form and be prepared to discover some
new muscle tissue if you have being using limited range movements. It is your goal to
stimulate as much muscle as possible, and this will only be achieved by using a full
range of motion.

Chapter 10
THE COMPLETE 4 WEEK

UPSIDE DOWN TRAINING PROGRAM:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
A B C D
Workout A and C - Lower Body Stretching:
1. Low Back (Lying)

2. Letter T Stretch
3. Kneeling Hip Flexor Stretch
4. Side Lying Quad Stretch
5. Supine Hamstring Stretch
6. Gluts/Piriformis Stretch
7. Double Leg Straddle Stretch
8. Tensor Fascia Latae Stretch
9. Forward Lunge Calve Stretch
Workout B and D - Upper Body Stretching:
1. Trapezius Stretch
2. Chest Stretch (doorway or wall)
3. Anterior Shoulder Stretch
4. Back Stretch (wall)
5. Quadratus Lumborum/Lat Stretch
6. Seated Lateral Stretch
7. Forearms (kneeling)
*To exploit the full benefits of flexibility training, this program can be done on a
daily basis, not just the prescribed two days.
**Hold each stretch for a minimum of 60 seconds per side – this is called good old-
fashioned static stretching. Build up to 2-3 minutes per side on areas of attention.
Yes, that will be almost one hour of stretching a day if you perform upper and lower
body each day.
Maybe you don’t stretch at all right now and are freaking out about the idea of
stretching at all. If you are going to be completely changing the way you eat and
train, you might as well make it three and add stretching.

Chapter 10
***Spend more time on the areas that are tighter, and don’t hold yourself to the
above recommendations. If you feel you would benefit from stretching your hips
flexors for up to 10 minutes, then go for it.
Stretching is one of the only things where more is better. Oh yeah, don’t stretch
with a stopwatch either. Go somewhere quiet and get into a relaxed zone.
A – Lower Body Weight Training And Abdominals

Order Exercise Sets Rest Tempo Rest Notes
A1:A2: Calf Tri Set: -
A3
1. Machine Seat- 3 15 311 -
ed Calf Raise
2.Standing Ma- 3 15 311 -
chine Calf Raise
3. Supine Calf 3 15 311 60
Raise
B1:B2 Hip/Quad Super 1

Set:
1. Single Leg 2 12-15 311 - 1 and

Curl (standing 1/2’s
or lying)
2. Single Leg 2 12-15 311 60
Leg Extension
C1:C2 Hip/Quad Super

Set: 10 sec
hold at
1. Single Leg 2 20 311 - the top of
Hip Extension every 10th
2. One Leg Box 2 20 311 60 rep
Step Up
D1:D2 Inner/Outer -
Thigh Super Set:
1. Hip Abduction 2 12-15 311 -

With Cable
2. Hip Adduction 2 12-15 311 60
With Band (or
cables)

No Nonsense Muscle Building Introduction
Chapter 10
E1:E2 Hip/Quad Super -

Set:
1. Back Exten- 2 12-15 515 -

sion
2. Single Leg 2 12-15 515 60
RDL With DB
F1:F2 Hip/Quad Super
Set:
1. DB Bulgarian 2 6-8 613 -

Split Squat
2. Deadlift (trap 2 6-8 613
60
bar or straight
bar
G Abdominal Cir- 1-2 10-15 201 1-2 minutes

cuit: and repeat
1. Air Bike
Crunches
2. Janda Sit Ups
3. Full Sit Ups
4. Lying Side
Crunch
5. Supine Dou-
ble Leg Raise
6. Alternating-
Toe Touch
7.Hip Thrusts
(see next page for more training tables)

No Nonsense Muscle
Body Shaping
Building Introduction
Chapter 10
Workout B - Body Weight Conditioning Program

A Standard Pushup 3 20 sec- Constant 20 seconds -
onds Speed
B Mountain 3 20 sec- Constant 20 seconds -

Climbers onds Speed
C Burpees 3 20 sec- Constant 20 seconds -

onds Speed
D High Knee Drill 3 20 sec- Constant 20 seconds -

(running on onds Speed
the spot)
E Bodyweight 3 20 sec- Constant 20 seconds -

Squats onds Speed
F Close Grip 3 20 sec- Constant 20 seconds -

Chin Ups onds Speed
G Bench Dip 3 20 sec- Constant 20 seconds -

onds Speed
H Modified 3 20 sec- Constant 20 seconds -

Pullup onds Speed
I Alternating 3 20 sec- Constant 20 seconds -

Split Squat onds Speed
Jump
J Single Leg Hip 3 20 sec- Constant 20 seconds -
Extnesion onds Speed
K Bodyweight 3 20 sec- Constant 20 seconds -

Reverse Lunge onds Speed
L Single Leg 3 20 sec- Constant 20 seconds -

Plank Raise onds Speed
M Oblique 3 20 sec- Constant 20 seconds -

Adductor onds Speed
Raise

Chapter 10
Workout C – Upper Body Weight Training And Abdominals

Order Exercise Sets Rest Tempo Rest Notes
A1:A2 Trap Super Set: -
1. Shrug 2 20 311 -
(barbell)
2. DB Shrug 2 20 311 60
B1:B2 Forearm Super

Set:
-
1. Seated Bar- 2 20 311 -
bell Wrist Curl
2. Seated Bar-
bell Reverse 2 20 311 60
Curl
C1:C2 Bicep Super Set:
1. Supinated In- 1 and

cline Bicep Curls 2 12-15 311 - 1/2’s
2. Reverse Bar-
bell Curls 2 12-15 311 60
D1:D2 Tricep Super

Set: 1 and
1/2’s
1. Supine Close 2 12-15 311 -
Grip Bench Press
2. Reverse Grip 2 12-15 311 60
Pressdown
E1:E2 Shoulder Super 1 and

Set: 1/2’s
1 .Lying Dumb- 2 12-15 311 -

bell Lateral
Raise
2. Lateral Raises 2 12-15 311 60
(w/plates)
(standing or
seated)

Chapter 10
F1:F2 Back Super Set:

1 and
1. Close Grip 2 21’s 311 - 1/2’s for
Pulldown pullovers
2. Pullovers 2 12-15 311 60
G1:G2 Chest Super Set:

1 and
1. Incline DB 2 21’s 311 - 1/2’s for
Chest Press chest flys
2. Dumbell Fly 2 12-15 311 60
H Abdominal 1-2 10-15 201 1-2 minutes

Circuit: and repeat
8. Air Bike
Crunches
9. Janda Sit Ups
10. Full Sit Ups
11. Lying Side
Crunch
12. Supine
Double Leg
Raise
13.Alternating
Toe Touch
14. Hip Thrusts
Workout D - Body Weight Conditioning Program

A Standard Pushup 3 20 sec- Constant 20 seconds -
onds Speed
B Mountain 3 20 sec- Constant 20 seconds -

Climbers onds Speed
C Burpees 3 20 sec- Constant 20 seconds -

onds Speed
D High Knee Drill 3 20 sec- Constant 20 seconds -

(running on onds Speed
the spot)

Chapter 10
E Bodyweight 3 20 sec- Constant 20 seconds -

Squats onds Speed
F Close Grip 3 20 sec- Constant 20 seconds -

Chin Ups onds Speed
G Bench Dip 3 20 sec- Constant 20 seconds -

onds Speed
H Modified 3 20 sec- Constant 20 seconds -

Pullup onds Speed
I Alternating 3 20 sec- Constant 20 seconds -

Split Squat onds Speed
Jump
J Single Leg Hip 3 20 sec- Constant 20 seconds -
Extnesion onds Speed
K Bodyweight 3 20 sec- Constant 20 seconds -

Reverse Lunge onds Speed
L Single Leg 3 20 sec- Constant 20 seconds -

Plank Raise onds Speed
***Special Tips
• Ideally this program should be done on Monday, Tuesday, Thursday, and Saturday or
Tuesday, Wednesday, Friday, and Sunday. Notice the pattern.
• You might be unusually sore after the first few workouts. Your body will tell you
if you clearly over did it however a little bit of muscle soreness is not a bad thing.
Train right through it and you might find the body weight workouts actually help
loosen you up. Do, however, note the difference between muscle soreness and muscle
pain. If it’s painful to the degree that you think tendons, ligaments, or bones are
involved, then you might want to back off slightly to prevent injury - or see a doctor
to make sure you haven’t already done some damage.
• Incorporate the flexibility training either before or after the workout. If you find
this drags the workout well past your time limits, then do the flexibility training on
it’s own day.
• Feel free to incorporate the shoulder stability program at least 2 x a week BEFORE
the body weight conditioning program.

Chapter 10
• 5-10 minutes of easy cardio is recommended before each workout.
• Use the first and second week to get familiar with the new tempos and for choos-
ing the appropriate work loads. You should be hitting failure within the given rep
ranges. As you get familiar with the program, increase the weights and intensity of
the workout.
• Don’t be surprised if you feel beat up after some of these workouts. I’ve given you
a program I’m confident you have not experienced before. It will take some time for
your body to condition it self. I have recommended at least 4 weeks on Upside Down
Training, but you are free to do it for up to 6 weeks as well, and you are free to
come back to Upside Down Training every few months.
# 6 FOLLOW THE PROGRAM.

If you wish to see astonishing results you must follow this cycle to the letter. I will
teach you the variables you must customize based on your training age, recovery abil-
ity, progression, etc. You must follow the entire program consistently for the next 6
months.
Do not be impatient and expect to see your body transform in the next two weeks.
If you have never worked out before, simply focus on performing each exercise
with perfect form and moderate intensity for the first two weeks. Expect visual
results in the first 3-6 weeks – in most cases closer to the 6-week period, but results
are very individualized.
Do not cut sets, cut reps, and do not add sets or reps to ‘grow faster’ or if you have
been training for years previous to beginning this program. Follow this program as
written for at least the first 6 months before you make any changes.
It is absolutely critical that you understand the concept of both training phases. You
may have been brainwashed into thinking that you must do 3-4 exercises of one mus-
cle group on each day with at least 3-4 sets for each exercise, adding up to 12, 16 and
even 24 sets for ONE muscle. Like I exaggerated in my website – this is INSANE! Work-
outs like these could paralyze an adult gorilla. Trust me, these conventional training
programs are ABSOLUTELY garbage and nonsense. I question anybody’s ability to train
hard for more than 6 – 9 sets per muscle – and this is for ONLY those maximizing ALL
my recovery techniques.
YOU MUST TRUST ME AND ALLOW YOUR RESULTS TO

SPEAK FOR THEMSELVES.

Chapter 10
# 7 – EXPLOSIVE PERIODIZATION
(Beginner-Intermediate 29-Week Program)
This second phase of your training will follow after at least 4 weeks of Upside Down
Training.
This second phase of your training is called the Beginner-Intermediate 29-Week Pro-
gram and is probably like nothing you have ever seen before.
I am about to expose to you another new way of training, which is exactly what you
will need to start accelerating new strength and really get some major progress hap-
pening.
The foundation of the Beginner-Intermediate program will be based on Undulating Pe-

riodization, which is going to be your new secret weapon. Let’s review the other two
forms of traditional periodization:
Standard Periodization:
Requires maintaining all variables constant for a determined training block e.g. 12
weeks, with consideration of change for future training blocks.
This is the traditional model of training designed in the 1960’s, which lead to 3
x 10. So whenever you see 3 x 10, you now know that this is one of the oldest
and most traditional forms of training. No one, other than a complete beginner
should consider this form of training. On the flip side, it was shown to develop
muscle strength, but I would personally like to see more variety within the train-
ing block, even for beginners.
An example of standard periodization:

Week Number Number of Reps
1-3 10
4-6 10
7-9 10
10-12 10
Linear Periodization:
A more effective approach than standard periodization is linear periodization,
which is geared more towards intermediate trainee’s (training longer than a
year). Linear periodization involves lowering the reps (while increasing the load),
which allows for a smooth progression towards lower reps with heavier weights.
The only problem is that is causes a detraining effect on neural adaptations on
the first six weeks, and then a detraining effect on the metabolic adaptations on
the second six weeks.

Chapter 10
An example of linear periodization:

1-3 20
4-6 15
7-9 10
10-12 5
Alternating Periodization:
Involves alternating between heavy weights (intensity) and lower weights (vol-
ume), which was popularized in the 1980’s. This method is definitely suited for
advanced trainees (training more than 2 years), and its main advantage is that it
avoids the detraining of the metabolic and neural systems because of the more
frequent exposure to both. The only disadvantage is that you have to be familiar
with load selection and know your body well enough to choose the appropriate
weights since the reps drop and rise suddenly.
An example of ALTERNATING periodization:

1-3 20
4-6 10
7-9 15
10-12 5
Undulating Periodization:
Prior to recent published research from Arizona State University, I was introduced
to this system of training before anybody even heard of it. Undulating periodiza-
tion, also know as Variable Rep Training, based on a very unique way of structur-
ing the set, rep, and rest protocols. Undulating periodization takes the organiza-
tion of sets, reps, and rest one step further, by manipulating these variables each
and every workout.
Typically, a trainee will change the exercises or sets first, which is not the most
effective training system. In actuality – the body adapts to the rep range the
quickest, and the exercise selection the slowest. So we need to pay closer atten-
tion to the rep bracket more so than the change in exercises. Unfortunately, a
trainee will mess around with the exercises first – which is far from effective.
By introducing a new stimulus on the most sensitive training variable, reps, you
will prevent staleness and plateau, and keep the body progressing positively.

Chapter 10
An example of UNDULATING periodization:

Workout Sets and Reps
A 3 x 15
B 5x5
C 4 x 10
#8 Is A Spotter/Training Partner Necessary?

You will find a hard time convincing anybody that a spotter, or a training partner, is
not necessary. I have to agree, but that does not mean you are doomed with out one.
I did almost 90% of my training, alone, during my transformation and made sure that
the program was adaptable to training alone because I am fully aware that this in-
volves the majority of my customers.
Let’s first review some popular

reasons for having a training partner:
• Accountability. The stakes are higher when you have someone speak ‘open’ to you
about your behavior and actions. Nobody wants to disappoint or let down a friend
they made a commitment to.
• Consistency. Staying focused and dedicated is the key to not missing workouts.
• Similar vision. Train with someone who is just as serious if not more serious than
you. You always want to surround yourself in an environment that supports growth
and forward momentum.
• Motivation. The reality is that weight training can be grueling and gut wrenching at
times and it is much easier to tough out these sessions with a your fellow partner.
• Intensity. If you goals are the same, a healthy rivalry could result in driving each
other beyond your limits.
• Knowledge. Two heads are always better than one and will keep you mentally sharp
and contribute to better gains since you can combine your discoveries together.
• Technique. As fatigue and discomfort set in, technique starts to crumble. Having an
outside set of eyes coach you through the last few reps will prevent injury and main-
tain intensity.
Are Forced Reps Even Necessary?
No. Forced reps are reps that you get the spotter to assist you on without dropping
the weight. Basically, the spotter lifts the last 3-4 reps for you while you grunt and
groan pretending you are doing most of the work! I call these artificial reps and do
nothing for your muscles but deplete their energy reserves and delay recovery.

Chapter 10
However, I am certainly not against having a spotter for the last 1-2 reps, MAX, on
your last 1 or 2 sets. Your goal should be to complete your desired rep and set goals
with weights that you can personally handle yourself at least 90% of your workout. If
you feel you need a spot on your last set of the workout then seek out a trusted lifter
in the gym who can spot your safely.
If you do not have access to a spotter at all, simply choose your weights around com-
pleting all the desired sets and reps alone. I want you to stick to the same exercises;
there is no need to modify them. Look at this positively because it will be a fully ac-
curate reflection of your progress.
Too much spotting can trick you into believing

you are stronger than reality.


Chapter 10
The Complete Beginner-Intermediate

29 Week Intensive Workout Program:
You can find this entire program at www.fitnessgenerator.com/getbuffed
Sign up for a free account on the left hand side. You will assign yourself a username
and password (different than the one that got you access to the customer log in page) and you
will be able to refer to the entire program.
The site includes exercise descriptions, 3D animated pictures and program notes.
There is a section for you to track your workouts online and you are able to print off
the workouts as well.
Send me an email if you want your program to start on a specific day and I can do that
manually for you.
Below is Weeks 1-3 based on Liner Periodization:

3 sets of 15 reps. 30 secs rest. 311 tempo
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Number
1-3 A B C
***Special Tips
• 3 sets of 15 with only 30 second rest will stimulate your slow twitch muscle
fibers and teach your muscles how to handle maximum tension for 40-70 seconds,
which leads to maximal metabolic gains.
• Keep the rest period HONEST. You will not discover the intensity of this work-
out, unless you truly maintain a 30 second rest period. An honest 30 seconds,
that means you use a stop watch, flies by! You will barely have enough time to
even drink in between sets.
• Leave your ego at the door. If you have never trained for muscular endurance
than you don’t be surprised if you get light headed and faint. Take a moment to
rest if this is occurring, and then get right back with the program.
• Focus on completing all the reps with a full range of motion. You are establish-
ing a foundation in preparation for you heavy lifting.

Chapter 10
• Perform at least two interval cardio workouts per week at 20-30 minutes each
on separate days.
• Perform the workouts in the order that they are written. Notice that you are
supersetting opposing movements throughout the entire workout i.e. Quads vs.
Hips, Horizontal Pull vs. Horizontal Push, Vertical Pull vs. Vertical Push, etc
Workout A (Monday)
Order Exercise Sets Reps Tempo Rest
A1 Full Squat 3 15 311 -
(barbell)
A2 Straight Back 3 15 311 30
Stiff Leg
Deadlift
B1 Cable Seated 3 15 311 -
Row
B2 Incline DB 3 15 311 30
Chest Press
C1 Close Grip 3 15 311 -
Cable Pull-
down
C2 Standing Mili- 3 15 311 30
tary Press
D1 Dumbbell 3 15 311 -
Incline Curl
D2 Bench Dip 3 15 311 30
E1 Standing 3 15 311 1
Machine Calf
Raise
E2 Shrug (Bar- 3 15 311 30
bell)
F1 Hanging Legs 3 15 311 30
Raises
F2 Weighted Ball 3 15 311 30
Sit Ups

Chapter 10
Workout B (Wednesday)
A1 Bentover Bar- 3 15 311 -
bell Rear Delt
Row
A2 Barbell Bench 3 15 311 30
Press
B1 Pullups 3 15 311 -
B2 Behind The 3 15 311 30
Neck Barbell
Press
C1 Dumbbell 3 15 311 -
Hammer Curl
C2 Lying Dumb- 3 15 311 30
bell Tricep
Extension
D1 Standing 3 15 311 -
Dumbbell
Front Lunges
D2 RDL’s with 3 15 311 30
dumbbells
E1 Hanging Hip 3 15 311 -
Raises
E2 Weighted 3 15 311 30
Stability Ball
Crunch

Chapter 10
Workout C (Friday)
A1 Barbell Dead- 3 15 311 -
lifts
A2 Lying Ham- 3 15 311 30
string Curls
B1 Dumbbell 3 15 311 -
Bentover Row
B2 Bench Press 3 15 311 30
(dumbbell)
C1 Chin Up 3 15 311 -
C2 Seated Dumb- 3 15 311 30
bell Shoulder
Press
D1 Barbell Curl 3 15 311 -
D2 Two Arm 3 15 311 30
Cable Press-
down (heavy
stance)
Raises
E2 Weighted 3 15 311 30
Stability Ball
Sit Ups
Below is Weeks 4-6 based on Liner Periodization : 4 sets of 10 reps. 60 secs rest. 311
tempo

Number
4-6 A B C

***Special Tips
• 4 sets of 10 with only 60 second rest will stimulate a combination of slow twitch
and fast twitch muscle fibers which will emphasize a mixed metabolic and neural
response.
• Keep the rest period HONEST. You will not discover the intensity of this workout

Chapter 10
unless you truly maintain a 60 second rest period. An honest 60 seconds will give
you just enough time to change the weights if necessary.
• The goal in this phase is to focus on strength gains. Each week you should be
starting a few lbs heavier than your last week.
• Focus on completing all 4 sets of 10 with the same weight. Yes, that means
your first two sets might not be extremely difficult to complete 10, but your last
two sets will be more your increase your muscle density! Aim to do the first three
sets on your own. The fourth set you will require a spotter to assist you on your
last 1-2 reps...
• Perform at least two interval cardio workouts per week at 20-30 minutes each
on separate days.
• Perform the workouts in the order that they written. Notice that you are super-
setting opposing movements throughout the entire workout i.e. Quads vs. Hips,
Horizontal Pull vs. Horizontal Push, Vertical Pull vs. Vertical Push, etc

Chapter 10
Workout A (Monday)
(barbell)
Stiff Leg
Deadlift
Row
Chest Press
Cable Pull-
down
tary Press
Incline Curl
D2 Bench Dip 4 10 311 60
E1 Standing 4 10 311 -
Machine Calf
Raise
E2 Shrug (Bar- 4 10 311 60
bell)
F1 Hanging Legs 4 10 311 -
Raises
Sit Ups

Chapter 10
bell Rear Delt
Row
Press
B1 Pullups 4 10 311 -
Neck Barbell
Press
Hammer Curl
C2 Lying Dumb- 4 10 311 60
bell Tricep
Extension
Dumbbell
Front Lunges
D2 RDL’s with 4 10 311 60
dumbbells
Raises
E2 Weighted 4 10 311 60
Stability Ball
Crunch

Chapter 10
Workout C (Friday)
lifts
A2 Lying Ham- 4 10 311 60
string Curls
Bentover Row
(dumbbell)
C1 Chin Up 4 10 311 -
bell Shoulder
Press
D2 Two Arm 4 10 311 60
Cable Press-
down (heavy
stance)
Raises
E2 Weighted 4 10 311 60
Stability Ball
Sit Ups

Below is Weeks 7 – 9 based on Liner Periodization: 5 sets of 5reps. 90 secs rest. 311
tempo

Number
7-9 A B C

***Special Tips
• 5 sets of 5 with a nice 90 second rest will stimulate primarily your fast twitch
muscle fibers which will lead to a strong neuromuscular response, tapping into
many untouched and untrained muscle fibers.
• Keep the rest period HONEST. You will not discover the intensity of this workout
unless you truly maintain a 60 second rest period. An honest 60 seconds will give
you just enough time to change the weights if necessary.

Chapter 10
• Keep the weights HEAVY. Here is your opportunity to pick up some serious
weight and test your limits.
• The last 2 reps on your last two sets should be a struggle and if you wish to use
a spotter, do it now.
• If you find your last three sets are easier than your first two sets than this means
that your nervous system was not warmed up and would benefit from an extra 1
or 2 warm up sets.
• Focus on completing all 5 sets of 5 with the same weight. However, it is not a
bad idea to do the first and second set slightly lighter. e.g. 40 lbs – 45 lbs – 55 lbs
– 55 lbs – 55 lbs
• Perform at least two easy cardio workouts per week at 30-45 minutes each on
separate days. Notice that long slow cardio might feel better on your body during
this phase since your nervous system is already being stimulated during the heavy
lifting. The interval cardio might delay your nervous system recovery.

Chapter 10
Perform the workouts in the order that they written. Notice that you are supersetting
opposing movements throughout the entire workout i.e. Quads vs. Hips, Horizontal
Pull vs. Horizontal Push, Vertical Pull vs. Vertical Push etc:
Workout A (Monday)
(barbell)
Stiff Leg
Deadlift
Row
Chest Press
Cable Pull-
down
tary Press
Incline Curl
D2 Bench Dip 5 5 311 90
E1 Standing 5 5 311 -
Machine Calf
Raise
E2 Shrug (Bar- 5 5 311 90
bell)
F1 Hanging Legs 5 5 311 -
Raises
Sit Ups

Chapter 10
bell Rear Delt
Row
Press
B1 Pullups 5 5 311 -
Neck Barbell
Press
Hammer Curl
C2 Lying Dumb- 5 5 311 90
bell Tricep
Extension
Dumbbell
Front Lunges
D2 RDL’s with 5 5 311 90
dumbbells
Raises
E2 Weighted 5 5 311 90
Stability Ball
Crunch

Chapter 10
Workout C (Friday)
lifts
A2 Lying Ham- 5 5 311 90
string Curls
Bentover Row
(dumbbell)
C1 Chin Up 5 5 311 -
bell Shoulder
Press
D2 Two Arm 5 5 311 90
Cable Press-
down (heavy
stance)
Raises
E2 Weighted 5 5 311 90
Stability Ball
Sit Ups
Below is Weeks 10 - 12 based on Undulating Periodization:

Number
10-12 A B C

Workout A (Monday) – 3 sets of 15 with 30 sec rest 311 tempo
Workout B (Wednesday) – 5 sets of 5 with 90 sec rest 311 tempo
Workout C (Friday) – 4 sets of 10 with 60 sec rest 311 temo
***Special Tips
• You are not going to follow the principles of Undulating Periodization, aka Vari-
able Rep Training, to wrap up the last three weeks of this 12 week phase. Choose

Chapter 10
your favorite workout from above, that is, pick either Monday’s, Wednesday’s, or
Friday’s workout to be your set workout. You will now only have ONE workout.
• However, the reps will be changing from workout to workout now that you have
familiarized your body with different loading parameters.
• By this phase, you should attempt to do the weight that you did for 4 x 10 for
3 x 15. e.g. If you bench pressed 4 sets of 10 with 40 lbs. Try to do 3 x 15 for40
lbs.
• Keep the rest periods HONEST.
• The last 2 reps on your last two sets should be a struggle for all the loading pa-
rameters, do it now.
• By now, you have been training for almost 16 weeks and should be in tune with
your body. You should know which cardio your body responds best with to maxi-
mize your muscle to fat ratio. By now you should be deciding on how much cardio
is appropriate based on monitoring your progress the past 12 weeks.
• If you have trained consecutively for 12 weeks now, it is time to take a full
week off. You should be up at least 20 pounds in solid muscle mass by now. Write
me an email to tell me your results and I will put you up on my website!
Below is Weeks 14-16 based on Linear Periodization 4 sets of 12 with 30 sec rest 311
tempo

Number
14-16 A B C
Workout A (Monday) – Upper Body Horizontal Push and Horizontal Pull
Workout B (Wednesday) –Quad and Hip Dominant
Workout C (Friday) – Upper Body Vertical Push and Vertical Pull


Chapter 10
Workout A (Monday)
A1 Barbell Incline 4 12 311 -
Chest Press
A2 Cable Seated 12 311 30 30
Row
B1 Bench Press 4 12 311 -
(dumbbell)
B2 Dumbbell Ben- 4 12 311 30
tover Row
C Two Arm Cable 4 12 311 30
Pushdown
D1 Cable Kneeling 4 12 311 -
Crunch
D2 Weighted Stabil- 4 12 311 30
ity Ball Crunch
A Barbell Deadlift 4 12 311 30
B1 DB Lunge 4 12 311 -
B2 Lying Hamstring 4 12 311 30
Curl
C1 Standing Ma- 4 12 311 -
chine Calf Raise
C2 DB Shrug 4 12 311 30
D1 Machine Seated 4 12 311 -
Calf Raise
D2 Close Grip Bar- 4 12 311 30
bell Shrug

Chapter 10
Workout C (Friday)
A1 Pullup 4 12 311 -
A2 Behind The 4 12 311 30
Neck Barbell
Press
B1 Close Grip Chin 4 12 311 -
Ups
B2 Seated Dumb- 4 12 311 30
bell Shoulder
Press
C Seated Dumb- 4 12 311 30
bell Bicep Curl
Crunch
ity Ball Crunch
***Special Tips
• This is the equivalent of the 3 sets of 15 phase. As you will note, we are going
back to stimulate slow twitch muscle fibers but at a lower rep range, which will
allow you to lift heavier.
• Aim to lift the same weight as you were doing 4 sets of 10 for 60 seconds.
• Keep the rest periods HONEST.
Below is Weeks 17-19 based on Linear Periodization 6 sets of 3 with 2 min rest 311
tempo

Number
17-19 A B C
Workout B (Wednesday) – Quad and Hip Dominant
Workout C (Friday) – Upper Body Body Vertical Push and Vertical Pull


Chapter 10
Workout A (Monday)
A1 Barbell Bench 6 3 311 -
Press
A2 Standing Bent 6 3 311 90-120
Over Row
B1 Barbell Incline 6 3 311 -
Chest Press
B2 Cable Seated 6 3 311 90-120
Row
C Close Grip 6 3 311 90-120
Bench Press
D1 Seated Cable 4 12 311 -
Crunch
D2 Cable Hip Raise 4 12 311 30
A Barbell Deadlift 6 3 311 90-120
B1 Seated Leg Press 6 3 311 -
B2 Lying Hamstring 6 3 311 90-120
Curl
chine Calf Raise
C2 DB Shrug 6 3 311 90-120
Calf Raise
D2 Close Grip Bar- 6 3 311 90-120
bell Shrug

Chapter 10
Workout C (Friday)
A1 Pullup 6 3 311 -
A2 Behind The 6 3 311 90-120
Neck Barbell
Press
Ups
B2 Seated Dumb- 6 3 311 90-120
bell Shoulder
Press
C Standing Barbell 6 3 311 90-120
Bicep Curl
Crunch
D2 Weighted Stabil- 6 3 311 90-120
ity Ball Crunch
***Special Tips
• This is the equivalent of the 5 sets of 5 phase but with an increased opportu-
nity for loading. As you will note, we are going back to stimulating the fast twitch
muscle fibers.
• If there is any phase of this entire program to benefit from a spotter, this is it.
• Ensure your body is properly warmed up every single workout. You will be lift-
ing the heaviest weights of your life in this phase! Ladies, as I’ve said before, do
not be scared to lift HEAVY! You are stronger than you think you are - really, YOU
ARE!!
• Note that the exercise selection has been changed to exercises that are best
suited for heavy lifting.
• The goal is quality. Don’t fret if you have to take a little longer than 2 min-
utes, but try not to take too much more. Your goal is to maintain the heaviest
weight possible for all six sets.

Chapter 10
Below are Weeks 20-22 based on Linear Periodization 5 sets of 8 with 1 min rest 311
tempo

Number
20-22 A B C

Workout A (Monday)
A1 Barbell Bench 5 8 311 -
Press
A2 Standing Bent 5 8 311 60
Over Row
B1 Barbell Incline 5 8 311 -
Chest Press
B2 Cable Seated 5 8 311 60
Row
C Close Grip 5 8 311 60
Bench Press
D1 Seated Cable 5 8 311 -
Crunch
D2 Cable Hip Raise 5 8 311 60

Chapter 10
A Barbell Deadlift 5 8 311 60
B1 Seated Leg Press 5 8 311 -
B2 Lying Hamstring 5 8 311 60
Curl
chine Calf Raise
C2 DB Shrug 5 8 311 60
Calf Raise
D2 Close Grip Bar- 5 8 311 60
bell Shrug
Workout C (Friday)
A1 Pullup 5 8 311 -
A2 Behind The 5 8 311 60
Neck Barbell
Press
Ups
B2 Seated Dumb- 5 8 311 60
bell Shoulder
Press
C Standing Barbell 5 8 311 60
Bicep Curl
Crunch
ity Ball Crunch
***Special Tips
• This is the equivalent of the 4 sets of 10 phase but with an increased opportu-
nity for loading.
• Aim to do the first two or three sets alone without a spotter.
• Note that the exercise selection has remained the same as the 6 x 3 but feel
free to tweak some of the exercises based on your preference.

Chapter 10
• The goal is quality. Maintain the heaviest weight possible for all 5 sets of 8.
Keep the rest period honest.
Below are Weeks 23-25 based on Linear Periodization

Number
23-25 A B C
***Special Tips
• This last three weeks is to going to be unique. Instead of me telling you what
to do, I would like you to have the courage and make this next training decision
based on what you have discovered about your body during the past six months.
I would like you to ask yourself, “Which rep scheme did your body respond to best
over the past six months? Not what scheme was the easiest and what rep scheme
you like most. Instead, what rep scheme did you see the best results from?
Did you get better gains with the heavier loads and longer rests? Higher reps and
shorter rests? Each person will have a different response based on your genetic
muscle fiber make-up.
Have confidence in your instincts, take responsibility for your decision, and enjoy
the process of learning by doing!
• By now, you have been training for just over 24 weeks and should be in tune
with your body. You should also know which cardio your body responds best to
maximize your muscle to fat ratio. By now you should be deciding on how much
cardio is appropriate based on monitoring your progress the past 24 weeks.
• If you have trained consecutively for the past 12 weeks now, it is time to take
a full week off. You should be starting to notice some significant changes in your
body by now. Note however, this doesn’t necessarily have to be changes in your
weight per say. Remember, it’s very possible that you might have lost body fat,

Chapter 10
while gaining muscle. This is particularly relevant in those that are relatively new
to training. Don’t go by the scale, go by your appearance, how your clothes fit,
and how you feel.
Write me an email to tell me your results and I will put you up on my website!
Feel free to send me before and after pictures, before and after measurements,
and strength accomplishments.

Chapter 10
The Complete Advanced Max-Power

29 Week Training Program
The fun is just beginning! If you are an eager beaver and have scrolled through this
book, do not attempt this training program until you have completed the first 29 week
program.
The following bonus training program is my way of saying thank you for your support
and trusting me thus far. The bonus training program is far more difficult in inten-
sity than before and will be appropriate once you have noticed significant gains in
strength. The Giant Sets you are about to learn about are quite demanding from a
metabolic standpoint and require a higher level of muscular conditioning. The Crash
Sets you are about to learn are very intense from a neuromuscular standpoint and
require a strong foundation.
No Nonsense Rule #1 - How To Use Giant Sets
Giant Sets are one step up from supersets, where 3 or more exercises are performed
on the same muscle group, back to back to back, with no rest in between, e.g. bench
press, incline fly’s, decline chest press. The most effective combination is a com-
pound movement, isolated movement and then another compound movement empha-
sizing three different angles on the muscle. This is an extremely powerful method for
muscle groups that do not respond to conventional training methods. Performing this
technique – even mentally absent – is very demanding. Giant Sets take a lot of con-
centration and require a lot from you physically – they are the entire foundation of No
Nonsense Rule # 1 – Maximum tension for 40 - 70 seconds = maximal metabolic gains!
This means you are going to burn even more calories during each training session!
What better way to spark an additional body fat loss. This beats out hours upon hours
of treadmill work anyway!
You probably do not know many people who perform Giant Sets, especially women.
Don’t be surprised if you feel like you have to put forth the fight of your life if you
want to make it through. Remember, this is an advanced training technique for those
who want advanced results. If that isn’t you, then don’t proceed forward. Giant Sets
will create more stimulation in your muscles than any other training technique – and
they completely transform your body. To be honest, you will dread the days that you
must do Giant Sets they may even make you sick!
I have discovered that Giant Sets overcome many obstacles that trainee’s face
when trying to push the intensity. For example, most people understand that they
have to keep the muscle under a longer period of tension, for maximal results in
strength and muscle tissue improvement. However, the reality is that this is damn

Chapter 10
tough. It is not easy to keep a heavy weight moving for over 60 seconds. Most guys
will default to a weight that is too light and achieve a higher time under tension or
they will wimp out with the heavy weight and miss the 40-70-second window because
it is too hard.
Giant Sets solve both of these problems. Mentally you can break up the set into
three small chunks. Each part can be heavy and the total time under tension will be
well into the upper range of 40-70 seconds. Yes, there are about 10 second breaks
between each exercise but I believe this allows the intensity to stay at a superior
level. At the same time, you are able to fatigue a larger amount of the muscle. You
are able to hit the muscle from every possible angle within one set – this method
leaves no muscle fiber untouched or untrained!
Sample Giant Set Combinations:
Abdominals:
Vertical Hip Raise – Double Crunch – V -Up
Incline Vertical Hip Raise – Ball Crunch – Side Crunch
Back:
Wide Grip Pull Up – Incline Bench Reverse Fly – Close Grip Seated Row
Close Grip Chin Up – Flat Bench Reverse Fly – Bent Over DB Row
Deadlift – T Bar Row – Wide Grip Lat Pulldown
Bicep:
Incline Curl – Barbell Curl – Preacher Curl
Reverse Grip BB Curl – Preacher Curl – Hammer Curl
Barbell Curl – Hammer Curl – Incline Curl
Chest:
Flat Bench Press – Incline DB Fly – Decline DB Chest Press
Incline Chest Press – Flat Bench DB Fly – Decline Chest Press
Decline Bench Press – Cable Fly’s – Incline Bench Press
Calve:
Seated Calf Raise – Standing Calf Raise– Toes Raises on Leg Press
Forearm:
Forearm Extension – Forearm Flexion – Farmers Walk
Hip:
Deadlift – Ham Curl – Straight Leg Deadlift
1 – Leg Deadlift – l Leg Curl – Lying Ball Curl
Quad:
Squat – Leg Extension – Leg Press
1 Leg Squat – 1 Leg Extension – 1 Leg Press

Chapter 10
Shoulder:
Bent Over DB Raise – Side Shoulder Raise – Seated DB Shoulder Press
Wide Grip Upright Row – Side Shoulder Raise – Arnold Presses
Military Press – Upright Row – Bent Over Side Raise
Tricep:
Skull Crusher – Close Grip Press – Dip
Seated Overhead Extension – Reverse Grip Skull Crusher – Tricep Pressdown
Tricep Pressdown – Dip – Close Grip Bench
Trap:
Wide Grip Shrug – Close Grip Shrug – Farmers Walk
No Nonsense Rule #2 – How to use Crash Sets
The Creation of The Full-Force-Go-Till-You-Blow, Take-It-To-The-Max Crash Set

I am yet to see this method performed anywhere else. It is truly unique and involves
the HEAVY WEIGHTS FOR HIGH REPS technique I have been talking about for so long.

As we discussed, the weight you are lifting must be heavy enough for a reaction with-
in the muscle to stimulate every single muscle fiber to fire. If your program includes
light weights, just think about your muscles laughing back at you - because they are
watching you work and they have no reason to change.
Consider two scenarios: Performing your 3 rep max with 150 pounds, or 10 reps with
your 3 rep max with 150 pounds? Which will force more recruitment of muscle? Of
course the set with 10 reps. Duh! But how could you possibly lift 10 reps if it is your
3 rep max?
THIS IS HOW MY ‘FULL-FORCE-GO-TILL-YOU-BLOW-TAKE-IT-TO-THE-

MAX’ SPECIAL CRASH SETS’ WERE BORN!
If we can force a 3 rep set into a 10-12 rep set then we will force even more
untouched and untrained muscle fibers to ‘awaken’ after the muscle fibers (that are
normally recruited first) tire and fatigue. In order to extend a 3 rep max set up to
high reps such as 10-12 reps, additional fibers have no choice but to come in, assist
and help the already fatigued fibers. Thus, by the 10th or 11th rep you will have used
up a much greater number of muscle fibers then if you had only done 3 reps with the
heavy weight.

This is another reason why many guys who are capable of lifting very heavy weights
for only a few reps might not have great muscular development. Lifting heavy
weights is only part of the equation. If you lift heavy weights but do not obligate
or force NEW muscle fiber to come into play then you will only remain strong but
NOT muscular.

Chapter 10
Now let’s go back to the question,

“How is this Heavy Weights For High Reps possible?”

Let’s say you do between 1-5 reps, which leads to about 20 seconds of tension, then
you will just be strengthening your tendons and ligaments and nervous system, but
you will not stimulate much muscle growth because the overall amount of tension
does not reach 40-70 seconds which is the optimal period of time for hypertrophy.
We already know that a muscle requires a higher amount of reps to help activate the
most muscle fibers. However, on the flip side, we also know that we must use the
heaviest weight possible to recruit as many muscle fibers as possible. So, this might
lead to rep ranges of 10-20.
When doing these higher reps sets let’s say 15 reps is the goal. I realize, and I’m sure
you will agree, that there is not much work until the last 2-3 reps. The first 12-13 reps
really do not present a challenge. The reality is that the muscle does not have to en-
gage many muscle fibers nor does it really struggle until the last 2-3 reps. So the first
12-13 reps are not doing a whole lot for any increasing the amount of muscle fibers
that you have. It appears that only the last 2-3 reps really do anything for accom-
plishing this.
INTERESTING. So how could I do high reps but make my muscles really fight and
engage the most possible amount of muscle fibers deep within the muscle (which is
what will really lead to some insane muscle gain)? So here it is – exactly how to perform the
most powerful ALL-OUT-GO-TILL-YOU-BLOW-TAKE-IT-TO-THE-LIMIT CRASH SET:

Instead of selecting a weight that results in the typical first 12-13 wasted reps (and
only the last 2-3 beneficial reps), select a weight that will make you reach failure within 20
seconds – probably 5-7 reps will be perfect – under normal circumstances.
After you perform your first set of 5-7 reps, set the weight down and rest for 30 sec-
onds (this is the amount of time that it takes to replenish 50% of your major source of energy called
adenisophine triphosphate or ATP). Then pick the weight back up and lift until failure again
(which should be another 3-5 reps). Again, set the weight back down and rest another 30
seconds. Then, again, pick the weight back up and do as many reps as possible, which
will be another 2-5 reps. Then, and ONLY THEN, IS THE CRASH SET FINALLY OVER.
Let’s take a closer look. First, choose a weight to fail around 5-7 reps (under 20 seconds
of work), rest 30 seconds, do more reps to failure, which is about another 3-5 reps
(another 15-20 seconds), rest another 30 seconds and do one last set to squeeze out 3-5
more reps (another 15-20 seconds). Let’s say you hit 6 reps in your first initial set, rested,
than did 4 more reps, rested, and finally finished with more 2 reps - that’s a total of
12 reps with the same amount of weight!!!

Chapter 10
Realize this is 12 TOTAL REPS, not 12 initial reps. For your initial reps you want 5-7
and for your total number of reps you want to stay between 12-15. Anything more
and it is too light and vice versa. So basically you are using weights that would nor-
mally be selected during a ‘heavy’ phase of neural training but using them for the
same amount of time that you would typically be using lighter weights for hypertro-
phy training of 40-70 seconds.
By using this method, you will be able to combine the best of

both worlds and TRAIN WITH HEAVY WEIGHT AND HIGH REPS!!!
No Nonsense Rule #3– Perform 2 Exercises For Each Muscle

Group During Crash Set Workouts.
Your muscles work through a variety of angles and can perform in different lines of
movement. There is not one muscle in your body than can be completely isolated
with only one exercise. For example, even though a flat bench press works trains
the majority of your chest, it might neglect some of the upper and lower portion.
During maximal strength training, it is rarely necessary to use more than two exer-
cises per muscle group. Most muscle groups have an outer and inner portion or upper
and lower portion therefore we will use two exercises per muscle group while per-
forming Crash Sets. We will choose exercises that have as little overlap in movement
and angle pattern as possible.
For example, you would not choose a flat bench press and flat bench dumb bell press
because there is too much similarity in musculature. You want the second exercise to
be the same muscle group but with a completely different angle on the muscle. This
way you will minimize residual fatigue from the previous exercise into the next.
No Nonsense Rule #4 – Keep Your Rest Periods to A Minimum.
As a natural trainee, you are competing against the clock. Carry a stopwatch to EV-
ERY single workout and start the timer once you commence your warm-up set. Since
we are training smarter, we do not want our total workout duration to exceed 45-60
minutes. Cortisol levels begin to climb, turning your muscle into a lunch buffet around
45-60 minutes of total training duration.
Giant Sets Rest Period: Rest for absolutely no longer then it takes to travel from one
exercise to the next. This is not the time to get some water or chat it up.
Aim to ‘rush’ to the next exercise, knocking over anything

or anyone that gets into your way. The Giant Set is complete
when you have finished ALL three exercises consecutively.

Chapter 10
Take a maximum of 90 seconds between each Giant Set during phase one, and then
reduce your rest to 60 seconds during phase two. Your ultimate goal will be to com-
plete all your goal number of Giant Sets with 30 seconds of rest. This will not occur
until your third, but more likely, fourth phase. Your level of conditioning and fitness
will be at the elite level by this achievement.
Crash Sets Rest Period: To review – our goal is to lift heavy weights for high reps with
this technique. The only way you will be able to do this is if you adequately recover
between each exercise. You do not want to carry residual fatigue into the next exer-
cise; therefore, take anywhere from 3-7 minutes between each exercise.
However, as noted, rest only 30 seconds

between each mini-set to failure.
No Nonsense Rule #5– Periodize Training Frequencies
A part of determining how many days you should take in between workouts really
depends on which training phase you are performing. For instance, let’s say you are
focusing on improving your muscular strength using Crash Sets.
The heavier loads will place a much greater demand on your central nervous sys-
tem in comparison to doing a higher volume with lower loads such as Giant Sets.
Therefore you will need a longer rest period between muscle groups and workouts.
However, when you are training increasing the number of muscle fibers, trying to
make them look slightly larger and more defined using Giant Sets and you ensure that
your energy intake is adequate, lifting as frequently as four times a week will yield
some impressive results. This is because your nervous system does not take as much
of a beating in this phase.
Most recovery protocols found in conventional training mag-

azines promote training each muscle group once a week.
They claim that training a muscle more than this leads to over-training - and it just
might. This is why you will have to tweak this variable with trial and error. The fact is
training frequency should be influenced by the volume of the workouts and intensity
of the workouts – not some concrete rules that only make sense on paper.
Someone who has an office job and is following their nutrition plan, supplement plan,
sleeping at least 8 hours a night, and has minimal stress will be able to train more fre-
quently by recovering quicker than someone who works manual labor all day. Training
frequency is not about meeting inflexible protocols but understanding the factors that
affect your recovery ability.

Chapter 10
The reality is that you will have times when you return to
the gym and discover you are not fully recovered – even af-
ter you follow the guidelines I am about to set out. If you
need to add an extra day or two to my guidelines, that is OK. I
question anybody’s ability to recover quicker than the guide-
lines you are to follow.

The nature of my workouts are very short and intense and simply revolve around in-
creasing the intensity from the previous workout, then leaving the gym. Since you are
not doing the ridiculously long 12-24 sets per muscle group, your muscles will need
to be stimulated more often. Because you have average genetics, your body does not
want to keep muscle – it is a luxury to your body and costs it too much energy. Your
body would prefer to live without muscle!!! This is why you must constantly give
them a reason to grow, train them more regularly and train them frequently! Go-
ing longer than one week without stimulating your muscles or telling them to get
stronger and bigger is too long.
If you are doing the typical ‘3-4 exercises, 3-4 sets each muscle garbage, totaling 12-
24 sets per muscle, then yes, training each muscle two times every five days or two
times every 7 days will lead to over-training. But, when you are doing my very short
and intense workouts using the all-out Crash Sets and all-out Giant Sets, you aren’t
going to need as much time to recover, recuperate, and grow. Training the way I have
talked about in this e-book not only stimulates more muscle growth and strength than
conventional training, but you are able to train that muscle again in just a few days.
And being able to train that muscle more often will lead to more ‘growth spurts.’ This
will lead to some INSANE RESULTS!

Chapter 10
No Nonsense Rule #6 – Follow This Training Split for Maximum

Recovery and Maximum Intensity.
Here’s how to group your muscles during a Giant Set, Phase 1 and 3:
Monday:
Session A: Triceps, Shoulders, Chest
Tuesday:
Session B: Hips, Traps, Abdominals
Thursday:
Session C: Forearms, Biceps, Back
Friday or Saturday:
Session D: Quads, Calves, Abdominals
Continue the cycle for three weeks total.
Here’s how to group your muscles during a Giant Set, Phase 2 and 4:

Monday:
Session A: Hips, Traps, Abdominals
Tuesday:
Session B: Back, Biceps, Forearms
Thursday:
Session C: Quads, Calves, Abdominals
Friday or Saturday
Session D: Chest, Shoulders, Triceps
Continue the cycle for three weeks total.
You will notice that each training phase alternates the pairing of different muscles.
This concept is based on giving all your muscle groups equal opportunity to train fresh
at the start of the workout. How do you expect your arms, calves, and abs to be just
as visually pleasing and strong if they are always thrown in at the end of a workout as
an afterthought?

Chapter 10
Here’s how to group your muscles during Crash Set, Phase 1 and 3:
Monday:
Session A1: Quads, Chest, Biceps, Abdominals
Wednesday:
Session B1: Back, Shoulders, Triceps, Abdominals
Friday:
Session A2: Hips, Chest, Biceps, Abdominals
Monday:
Wednesday:
Friday:
Continue the cycle...
Here’s how to group your muscles during a Crash Set, Phase 2 and 4:
Monday:
Session A1: Hips, Shoulders, Biceps, Abdominals
Wednesday:
Session B1: Chest, Back, Triceps, Abdominals

Friday:
Session A2: Quads, Shoulders, Biceps, Abdominals
Monday:
Wednesday:
Session A1: Hips, Shoulders, Biceps, Abdominals
Friday:
Continue the cycle...

Chapter 10
You will notice that during this phase, many unrelated muscle groups are paired to-
gether. This will eliminate any potential residual fatigue from being carried from a
previous set into the next. Basically, each muscle group is almost absolutely fresh
when started. This will allow for the best gains possible.
Lifting the weights exactly how I have laid them out will give you exactly the amount
of rest and training needed to consistently grow bigger and stronger week-to-week. I
highly suggest you DO NOT change the order of muscles. Leave it as is. Trust me, there
are many other options that I have tested, but this is by far the most effective.
You will also notice that there is an A1 and A2 and B1 and B2. There is a reason for
that, which I will explain next.
No Nonsense Rule #7 – Alternate Workouts Between

A1 and A2 and B1 and B2
Giant Sets Protocol:
A1 and A2 represent two different workouts. The order of muscle groups trained is
listed above. All you have to do is pick ONE of the combos from the selection of Giant
Sets Combos a few pages up and this is your routine.
For example, on Chest-Shoulders-Triceps-Abdominals day, here is a sample workout:
CHEST: Flat Bench Press – Incline DB Fly’s – Decline DB Chest Press
SHOULDERS: Bent Over DB Raises – Side Shoulder Raises –

Seated DB Shoulder Press
TRICEPS: Skull Crushers – Close Grip Presses – Dips
ABDOMINALS: Vertical Hip Raise – Double Crunch – V Up
This is the complete workout. For each phase I suggest you pick a new combo but
stick to the same combo for each training phase to make progression.

Chapter 10
Crash Set Protocol:
Here is an example of what your entire training routine

will look like for Crash Sets Phase 1:
Monday:
Legs
Leg Press
Warm-up set: 90 lbs / 15 reps
Crash Set: 200 lbs / 6 reps...4 reps...3 reps = TOTAL 13 reps
Dumbbell Lunges
Standing Calf Raises

Seated Calf Raises

Chest
Bench Press
Incline Dumbbell Press

Biceps
Incline Curls

Chapter 10
Cable Curls
Abdominals
Weighted Sit Ups On Stability Ball

Wednesday
Back
Lat Pulldown
1 – Arm Dumbbell Rows

Shoulders
Behind the Neck Shoulder Press
Shoulder Machine Press

Traps
Barbell Shrugs
Triceps
Skull Crushers

Chapter 10
Wide Grip Tricep Pressdowns

Abdominals
Weighted Ball SitUps With A Twist
Friday
Session A2: Hips, Chest, Biceps, Abdominals
Legs
Deadlifts
Lying Leg Curl

Chest
Bench Press
Incline Dumbbell Press

Biceps
Incline Curls
Cable Curls
Abdominals
Weighted Sit-ups On Ball

Chapter 10

Monday
Session A2: Back, Shoulders, Triceps, Abdominals
Back
Lat Pulldown
1 – Arm Dumbbell Rows

Shoulders
Behind the Neck Shoulder Press
Shoulder Machine Press

Traps
Barbell Shrugs
Triceps
Skull Crushers
Wide Grip Tricep Pressdowns


Abdominals
Weighted Ball SitUps With A Twist

Chapter 10

Wednesday
Same workout as A1
Friday
Same workout as B1
As you can see, this example includes everything you must do in each workout:
• 2 exercises per muscle. Always choose compound movement. No isolation
movements during Crash Sets.
• 3 warm-up sets pyramiding the weight up each set.
• You will note that there is no warm up for the second exercise for each muscle
group. You only really require the warm up set on the first exercise. Too much
warm up on the second exercise will cut into your energy reserves. Performing an
optional 6-8 rep set to review technique/warm up is your choice.
• 1 full-force real set for each exercise (5-7 initial reps, rest 30 seconds, pick up
the weight and do another 3-5 reps, rest 30 seconds, pick up the weight and finish
with another 2-4 reps and then you are done).
• Because your weight is constant for the full-force sets, multiply the weight by
the TOTAL number of reps. This equals your TOTAL WORKLOAD and hopefully a
NEW PERSONAL BEST. Record this number (your New PB) and get ready to beat it
next time.
• 12-15 TOTAL reps per set.
• Same exercises for each muscle group UNTIL you plateau two workouts in a role
without an increase in strength.

No Nonsense Rule #8 – Pick A New Exercise When You Can No
Longer Increase Your Personal Best Two Workouts In A Row.
You must stick with the recommended exercises until you can no longer increase your
workload. This means you have not been able to increase the reps or weight. So,
let’s say you have been doing incline bicep curls and your total poundage does not go
up – it’s time to drop that exercise and pick a new one.
HOWEVER, if this occurs try just ONE more workout with that exercise, and if again
you do not increase the total workload, then this is a sign to drop this exercise and
choose a new one. Giving it an extra chance to ‘prove itself’ will show if you have re-
ally ‘exhausted’ the potential of that particular exercise.

Chapter 10
This is how you will cycle your exercises around because it is

absolutely critical to use exercises that will allow you to continually
lift more weight and reps. If not, you will slow to a stop and make
no more gains.

Remember, the name of the game is to continually outdo yourself week in and week
out. If you are not using exercises that will allow you to keep improving your total
workload then you will join the club of people who lift weights for years and have
nothing to show for it!
No Nonsense Rule #9 – Fewest Sets Possible = Maximal Results

With THE Least Amount of Work.
To justify this principle, let’s look at the following example. Let’s say you perform a
set with 100 pounds for 10 reps. The total workload would be 1,000 pounds. Now, if
you truly put everything into that particular set, there is no way you are going to be
able to perform a second or a third set with the exact same amount of weight and the
exact same number of reps.
Assuming that you truly went all-out then you would have exhausted that particular
muscle. Your strength and energy reserves will be depleted. Now let’s say you do a
second and a third set, with the same weight. Now you will probably only be able to
do 7-8 reps. Or if you want to perform 10 reps again, then you will have to drop the
weight to 180 pounds, for example.
Now, think about this really hard and forget all the nonsense you’ve heard about
‘shocking’ the muscle, ‘finishing’ the muscle, ‘killing’ the muscle etc. Which set do
you think is going to have the greatest contribution to making the muscle more de-
fined and stronger? Your first set with 100 pounds for 10 reps, or the one with lighter
weight with less reps?
Of course, the set that allows you to lift the HEAVIEST amount of weight for the
GREATEST number of reps is the set that will contribute the most to making your mus-
cles look better and be stronger to boot! Any other set you perform beyond this ONE
ALL-OUT set is just a waste of precious energy that you need to progress. Any set that
does not force more weight and more reps is absolutely useless for helping to reshape
your body. You must trust me on this and go against what every other gym rat, fitness
‘expert’ and ‘latest research’ is saying about how many sets are optimal for building
muscle.
ANY SET THAT FORCES YOU TO USE LESS WEIGHT OR DO LESS REPS
MEANS LESS MUSCLE FIBER BEING ACTIVATED, WHICH CONTRADICTS
THE FUNDAMENTAL PRINCIPLES REQUIRED FOR BUILDING MUSCLE.
If you ever doubt what I am saying on this one critical phase of your program, then

Chapter 10
just go to the gym and watch all the guys who are doing set after set, and train day
after day but do not look any different whatsoever since they first started training.
Training to the point where you can not walk out of the gym or until you cannot move
your limbs has nothing to do with inducing your muscle tissue to look better and grow
stronger.
So, how many sets should I perform during my Crash Sets Phases?
After your three warm-up sets, you will perform only ONE full-force set for two exer-
cises on the same muscle group. Once you are complete two exercises for a muscle
group – move on to the next muscle group. Remember, the heavy loads you will be
using in this workout will be much more taxing to your nervous system than more
moderate weights.
So, how many sets should I perform in my Giant Sets Phase?
Perform one warm-up set of all three exercises. Use at least 50% of your goal weight.
Be very cautious because you do not want to deplete any precious energy on your
work sets.
I have discovered that Giant Sets work better if you do at least 2-3 full-force sets
instead of one all-out set. Because the workload is slightly lower than your absolute
maximum (as done during Crash Sets), we are focusing on increasing our total workload
through higher volume instead of weight. Therefore you will have a warm-up set plus
2-3 work sets.
No Nonsense Rule #10 – Choose HEAVY Weights for Everything.
Full-force Crash Sets require you to start with a weight that you can only handle
5-7 times. You will use this weight throughout. Giant Sets require you to start with
weights 10-20 pounds less than the weight you would use on your all-out crash sets.
No Nonsense Rule #11 – AIM FOR 10 REPS FOR EACH EXERCISE ON YOUR
GIANT SETS AND 12-15 TOTAL REPS ON YOUR CRASH SETS.
The number of reps will reflect the amount of time under tension. We have discussed
that placing the muscle at maximal tension for 40-70 seconds will illicit a hypertrophy
response, and placing the muscle at maximal tension for 20-40 seconds will illicit a
strength response.
What we did not discuss was how your different muscle fiber types are influenced.
Don’t worry, I will keep this to a grade school physiology lesson.
The human body is made up of several different types of mus-

cle fibers; some are geared more towards endurance work and
some are geared towards more strength,
power, and speed work.

Chapter 10
Care to take a wild guess what is more predominant in ‘skinny-fat’ type of people? If
you guessed the endurance type then treat yourself to a protein shake. These are
known as slow-twitch muscle fibers and are excellent for resisting fatigue, but poor
in generating strength, power, and speed. Even as a long distance runner I was nailed
so many times in the home stretch by guys who would kick me down before the finish
line because I was really slow twitch dominant.
These slow-twitch fibers truly live up to their name by supplying blood and oxygen
for a quicker recovery and work for a longer duration. Slow-twitch fibers use fat as
a primary source of energy and fast-twitch use glucose (carbs) as a primary source of
energy. Slow-twitch contract just about as fast as a turtle crawling across the land,,
placing you at a distinct disadvantage. Slow-twitch fibers lack speed, force, and
power.
The good news is that no one is completely slow-twitch dominant, and even ultra-
endurance athletes have up to 40% fast-twitch muscle fiber on them. Slow-twitch
muscle fibers are known as the type I’s. On the other end of the spectrum, you have
your powerhouse type IIb fibers (fast-twitch). It is important to know that there is one
more type squeezed in between the continuum here – they are called type IIa and
have an intermediate contraction speed. What is really interesting is that your train-
ing can influence whether these type IIa become more fast-twitch dominant or slow-
twitch dominant. For example, since I spent about 10 years of my early life racing
and training as a competitive long distance runner and triathlete, it is safe to say
that I converted a good percentage of my type IIa fibers to type I fibers. Conversely, a
sprinter or hockey player would have converted the majority of their type IIa muscle
fiber to type IIb muscle fiber.
Whatever your situation, it is not as hopeless as it seems, even if you possess a higher
than average percentage of slow-twitch muscle fibers. You can still dramatically
transform your body and build a defined physique. The reps and time under tension
guidelines presented below will help you to effectively focus on both muscle fiber
types to bring in significant amounts of muscle growth.
Therefore, Giant Sets Phase will serve the purpose of tapping into your
favored slow-twitch muscle fibers for muscular definition. Even though
slow-twitch muscle fibers have a limited capacity for muscle growth, we want to
maximize what we have to work with. On the other hand, when we concentrate on
heavier loads via the Crash Sets Phase we will be going after those fast-twitch type IIa
muscle fibers that have the greatest potential for taking on the properties of type IIb
fibers. If you have not achieved the muscle size that you are after, then it is safe to
say that your training, to this point in your life, has not taxed your type IIb or central
nervous system sufficiently. Crash Sets are designed to stimulate the muscle fibers
that are designed for growth – the super-duper, powerful fast-twitch type IIb fibers.

Chapter 10
Crash Sets can be summed up like this – keep the loading high for 5-6 reps per mini-
set, the overall volume is low since you are only doing one full-force set per exercise.
and target the muscle fibers that have the greatest potential for growth. In total you
will be performing around 12-15 total reps after you add up the three mini-sets within
each Crash Set.
Giant Sets have a greater strain on the metabolic system so the volume can be higher;
however, the loading is also high but only for 10 reps per exercise, which will target
the type IIa muscle fibers for growth. The reality is that type IIb fiber training (Crash
Sets) is the key to finding new and untapped muscle fiber. Giant Sets are more the
equivalent of muscle building training that focus on just one muscle fiber type. When
you train in this fashion, you are going to help send your metabolism through the roof,
which plays a key role in helping to shape your new body.
No Nonsense Rule #12 – USE A 301 TEMPO FOR CRASH SETS AND A 311
TEMPO FOR GIANT SETS.
Manipulating speed of tempo is a very powerful variable that will also be exploited
by alternating these two phases. Remember that we can recruit more muscle fiber by
either lifting more weight or lifting for a greater number of reps. The basic goal is to
engage as many muscle fibers as possible, so we can achieve this goal by going slow
and fast.
During your Crash Set Phase, use an explosive movement where you focus on driving
the weights up as quickly as possible. By performing each rep with an explosive force,
you will obligate the maximal number of muscle fibers. At the same time you must be
in CONTROL. Use only enough weight to allow you to go fast enough, while also being
sure to use good form. Use too much speed and you will end up using too much mo-
mentum, risking injury (and also look ridiculous)!
Going too slow simply forces light weights to be used, and this just won’t recruit
enough muscle fiber. What’s going to force more muscle growth? Doing 10-pound
bicep curls at a slow speed or doing 25 pounds with a quicker speed? Clearly, 25
pounds will make your biceps develop better shape quicker than 10 pounds.

NO PAUSING OR SQUEEZING THE MUSCLE IN THIS PHASE.
Instead, focus on squeezing the weight with your grip. This will automatically force
your muscles to recruit more muscle and have a far more powerful effect than trying
to squeeze your muscles. Keep it simple, focusing on keeping that weight moving and
gripping the heck out of the handles. No resting at the bottom, no long pausing, no
staring at yourself in the mirror, just keep that weight pumping!

During your Giant Set Phases you will use a moderate and controlled tempo. Slower
than an explosive movement but NOT ‘super slow.’ Take an extra second on the way

Chapter 10
up and on the way down to move the weight. Therefore 2-3 seconds on the way down,
pause for at least 1 second, and 3-4 seconds on the way up. Altering the amount of
tension on your muscles will prevent plateaus and ensure you find untouched and un-
trained muscle fiber.
To summarize:
Crash Sets will have a 3-0-1 tempo meaning a 3 second negative, 0 second pause, and
1 second concentric movement.
Giant Sets will have a 311 tempo meaning a 3 second negative, 1 second pause and 1
second concentric movement.
No Nonsense Rule #13 – KEEP TRAINING SESSIONS SHORT AND

TO A MAXIMUM OF 40-60 MINUTES.

The training sessions I have created are designed to be done within 45 minutes for
Giant Sets and closer to 60-70 minutes for Crash Sets. Aim to stay under the one hour
barrier. This is counterproductive because natural testosterone levels begin to decline
at this mark and the evil cortisol hormone begins to rise and starts eating up your
muscle tissue – especially during metabolic training via Giant Sets (this is more criti-
cal). During the neural training phase via Crash Sets you are allowed to take 5-8 min-
utes between exercise so the workout may be closer to 60-70 minutes in total dura-
tion. Better progress is made by cutting workouts short rather then finishing a workout
for the sake of finishing a workout.

No Nonsense Rule #14 – Do The Right Kind Of Cardio.
Remember, when it comes to cardio, quality counts a lot more than quantity.
If you try and keep up your 6+ hours of cardio performed at moderate intensity while
doing these weight lifting programs, you are only asking for trouble.
Weights have the power to change your body, so don’t do what most women do - flock
to the cardio equipment.
Most of your workout time should be spend weight lifting, with a small portion done in
the cardio section. This is only to compliment your weight lifting, improve recovery,
burn a few extra calories, enhance fat loss further (when you are doing interval type
of training), and finally, to provide the health benefits that cardio supplies.
Your main interest in doing cardio should be for

its health-related benefits.

Chapter 10
The best idea is to include 2-3 sessions of interval training cardio each week. If you
find your weight lifting sessions start to suffer (you are not recovering enough in be-
tween), cut this down to 1-2.
If you really want, throw in 40 minutes of mild cardio work (a walk with your family
for instance) on a your scheduled off day. This is to be done EASY remember.
No Nonsense Rule #15 – Warm Up Thoroughly.
Always begin each workout with a 5-10 minute light cardio warm-up and stretch. This
will allow you to feel out your body and give you some time to get into the zone. Just
because your body is warm does not mean the specific muscles you will be training
are warm so ALWAYS do one light warm-up set to pump some blood around the joints.
Look at this as lubricating your joints. Not performing warm-up sets can cause a lot
of wear and tear and lead to a short life-span on your joints. Not good if you plan to
lift into your later years of life.
No Nonsense Rule #16 – Have Fun!
I will leave you with two of my favorite quotes:
“If the mind is willing, the body will often follow.” - Roger Banister
(the first man to break the 4 minute mile)
“Successful people in life have developed the habit of doing what unsuccessful peo-
ple don’t feel like doing.”
(my father told me that driving in the car when I was in high school)
Conclusion: Taking the Road Less Traveled
By now, you should have a fresh and different perspective on how to build muscle the
natural way. The advice in this book was not written by a genetic freak or a dude
who, not even once in my life, dabbled with steroids. My body is completely drug-
free and I built every ounce of muscle on my body the natural way – through smart,
yet grueling, training sessions and smart but very hard fork lifting sessions. Not only
that, but I made certain sacrifices in my social life and lifestyle to create an environ-
ment for muscle growth that I will never regret.
I understand that you, being female, likely have slightly different goals for your body,
but do realize that the process is the same. A female training like a male would to
develop large muscles will leave her lean, toned, defined, and with a physique that
will turn heads. The reason why you won’t end up looking like a male? Like we already
discussed, you simply do not have the hormonal environment in your body capable of

Chapter 10
achieving this. So, not to worry. You could go on training like most females do, but do
you want a similar body to most of the women in the gym, who, seem to complain day
in and day out that they can never lose the weight? I think not. So, do something dif-
ferent.

One of my goals is for you to build a body that you can be proud of,
one that turns heads at every street corner, and instantly demands re-
spect from others. In this book, you have learned about the most common fitness
mistakes to avoid and the frequent mistakes that many make before they even enter
the gym. You have learned the importance of caloric intake and have been provided
tools that will tell you exactly how many calories your body requires to achieve your
goal.
Along the way, you have probably gained a new understanding of the supplement
industry, what is necessary, and what can be left on the shelves. You have learned the
importance of workout nutrition, new training techniques that will allow you to train
for size and strength, and the importance of flexibility training. I have even included
the 29-week training program in a step-by-step format, with 3-D animated pictures to
show you how to perform every exercise as well as many other features.

You can access this program at www.fitnessgenerator.com/getbuffed . You can sign
up here to get access to your program. I will activate your account once you register
a username and password (you do not need to put your credit card info in here).
I believe that over the course of the next year, you’ll leaner, stronger, and most
importantly, more educated about training and nutrition information than you have
ever been before. You will no longer be that woman on the elliptical, doing her 45
minutes each day who yet has nothing to show for it. No more surfing the Internet
and spinning your wheels in the gym. No more justifying your training program be-
cause your body will speak for itself. You now know the universal principles required
to create the best possible environment to make positive changes in your body TODAY.
No more guessing about how much you should be taking in, and eating the same bland
foods.

I have provided the tools that you need to be in complete control of how you
change your body.. I have provided the plan; you provide the action. You are in con-
trol of the final outcome. But don’t forget that I am always here to help you step-by-
step for the entire way.
I truly wish you all the best,

Your friend and coach,
Vince DelMonte

Chapter 10
About The Author

Vince DelMonte is a natural competing fitness model, personal
trainer, freelance writer and fitness consultant who runs a
personal training team department in Hamilton Ontario.
He holds an Honors Kinesiology Degree, numerous certifications,

and has been working in the trenches for the past 5 years helping
hundreds of average guys transform their physiques.
His transformation story was featured as Transformation of the

Month at Bodybuilding.Com and has appeared in Maximum
Fitness.
He is the founder of www.VinceDelMonteFitness.com, a fitness

site dedicated to building muscle and losing fat, and is the author of “No-Nonsense Muscle
Building” - Skinny Guy Secrets To Insane Muscle Gain.


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Vince DelMonte’s

Skinny Guy Secrets To

© Vince Delmonte www.VinceDelMonteFitness.com 2006. Page 2 of 210

This Step-By-Step Program is loaded with unconventional

© Vince Delmonte www.VinceDelMonteFitness.com 2006. Page 3 of 210

-Vince & Shannon-

© Vince Delmonte www.VinceDelMonteFitness.com 2006. Page 4 of 210

BODY SHAPING SECRETS

Chapter 8 Page 106

Chapter 9 Page 128

Chapter 10 Page 135

© Vince Delmonte www.VinceDelMonteFitness.com 2006. Page 5 of 210

1. NOT HAVING A GOAL.

© Vince Delmonte www.VinceDelMonteFitness.com 2006. Page 6 of 210

2. Unsuccessful – Dump the Title!

THAT’S WHAT THIS BOOK IS ABOUT!

© Vince Delmonte www.VinceDelMonteFitness.com 2006. Page 7 of 210

Stop labeling yourself and start thinking of yourself as aN

© Vince Delmonte www.VinceDelMonteFitness.com 2006. Page 8 of 210

Focus on believing in yourself and your abilities and

3. Avoid the Two Most Dangerous Words in the English Language!

What is your immediate response when I say:

I am here to convince you otherwise. “YOU DO NOT KNOW ANYTHING”

© Vince Delmonte www.VinceDelMonteFitness.com 2006. Page 9 of 210

DO NOT CONFUSE ‘KNOWING’ something with ‘DOING’ it.

TRUE learning comes from DOING -

4. Setting Performance Goals versus Outcome Goals –

© Vince Delmonte www.VinceDelMonteFitness.com 2006. Page 10 of 210

What most people don’t know is that effective goals focus

Setting ‘outcome goals’ is a surefire way of failing.

© Vince Delmonte www.VinceDelMonteFitness.com 2006. Page 11 of 210

5. Not Being Truly Committed to Your Goals.

In today’s world, change is constant. Mandates change, interests change, circumstanc-

My goal is not to question your commitment but to guide you

© Vince Delmonte www.VinceDelMonteFitness.com 2006. Page 12 of 210

6. Not Prepared to Break Old Habits and Build New Habits.

Creating new habits to transform your body into a Greek-God or a Greek-Goddess is

“A bad habit never disappears miraculously;

Here are some tips to help you create new habits:

© Vince Delmonte www.VinceDelMonteFitness.com 2006. Page 13 of 210

1) Escape the Bondage.

2) A negative habit can be broken by replacing it with a new, more

3) Change your environment.

A ‘non-toxic’ support system is often essential for life-en-

7. Not Putting A Deadline on Your Goals.

© Vince Delmonte www.VinceDelMonteFitness.com 2006. Page 14 of 210

Goals without deadlines are far less empowering,

8. Failing to Prepare is Preparing to Fail.

© Vince Delmonte www.VinceDelMonteFitness.com 2006. Page 15 of 210

9. Not Writing it Down.

10. Not Keeping A Log Book.

© Vince Delmonte www.VinceDelMonteFitness.com 2006. Page 16 of 210

free to continue working out - just do not expect significant gains.

11. Using ‘Bad Information.’

© Vince Delmonte www.VinceDelMonteFitness.com 2006. Page 17 of 210

12. Not Harnessing Your Power of Intuition and Instinct.

© Vince Delmonte www.VinceDelMonteFitness.com 2006. Page 18 of 210

‘scientific’ knowledge, real-world experience and observation, and

If you look at transforming your body as more of an art

13. Not Deciding to Be Successful and Not Taking Responsibility.

© Vince Delmonte www.VinceDelMonteFitness.com 2006. Page 19 of 210

This is a guaranteed way of allowing short term relief

© Vince Delmonte www.VinceDelMonteFitness.com 2006. Page 20 of 210

14. Not Being Held Accountable.