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FREE WORKOUT ADVICE BELOW !!!!!
JUST CLICK ON THE ABOVE ICONS TO EITHER PRINT THE WORKOUT OR EMAIL IT IN ITS ENTIRITY. SCROLL WAY DOWN! THERE IS A TON OF STUFF!
*****INCLUDED ARE THINGS THAT I HAVE USED. ALWAYS SEEK THE ADVICE OF A PHYSICIAN BEFORE BEGINNING ANY WORKOUT PROGRAM!!!
DEAR WORKOUT ENTHUSIAST, : - )
My book, BRIAN’S WORLD, has some motivational ideas about working out and becoming better all around. With specific workouts, I couldn’t go into incredible depth about SPECIFIC details. A book that you might want make an investment in is entitled Body For Life by Bill Phillips. Body for Life will pick up where I leave off in my book. It can be purchased for approximately $20.00 at just about any book store. The information on exercise and nutrition contained in this publication is something that I subscribe to. This book correctly and sensibly explains how to both get and stay in peak physical condition. Additionally, it has great pictures demonstrating how to do exercises in case you need a quick reference.
Please don't become discouraged if progress is not made overnight. A well rounded, consistently practiced workout, in addition to sensible nutrition, are your keys to success. Good luck and good health!
Appreciatively and sincerely,
Brian Chulik
Former A.C.E Nationally Certified Trainer
Remember, working out isn’t just about working hard, it’s about being consistent, eating nutritious food, avoiding too many empty calories, and using correct form in your exercises. DO NOT be discouraged if progress is not made overnight. Elevating your level of fitness takes time and effort but it is an investment that I can promise you’ll be glad you made!!! I just want to talk briefly about the type of nutrition that you’ll need in order to optimize your efforts. You may be spinning your wheels if you choose to ignore the following: (However, ALWAYS check with your doctor to obtain YOUR OWN individual dietary and exercise requirements if you have a potential health problem or if you are uncertain if this program may not work with for you due to any physical condition!!!)
WEIGHT LOSS
Fasting would seem to be the logical way to lose weight but this only works SHORT TERM!!! The percentage of muscle weight that you lose compared to the amount of body fat that you lose is actually 60% muscle to 40% fat when you do this. Lost muscle SLOWS DOWN YOUR METABOLISM! This is the exact opposite effect that you wish to achieve when attempting to lose weight AND keep it off. The answer is intelligent nutritional intake including enough protein to maintain lean muscle mass, carbohydrates for energy but not too much to prohibit the body from reaching into its stored supply of fat, and in short…providing your body the BEST nutrition it can get by taking in a sensible amount of calories. Although you will probably need to limit your intake of carbohydrates in order to help your body to metabolize stored fat, you do need carbohydrates for energy. Complex carbohydrates are the kind that you should attempt to integrate into your diet! Use the list from far below (not necessarily limiting yourself to just this list) as a nutritional intake guide.
In order to gain or even maintain muscle, you need a positive nitrogen balance in your body. Your body takes protein, converts it into nitrogen, and repairs/builds body tissue. Some athletes (myself included) ingest 3/4 –1 gram of protein per pound of lean body weight to maintain the important nitrogen balance and counteract their bodies from breaking themselves down. The amount of daily protein required has really not been established conclusively, this is just something that has worked well for me and many other bodybuilders. I will not suggest or recommend you do this as each person may have different dietary restrictions and requirements. It is something that has worked well for me. Drink about 8-10 glasses of water a day with increased protein intake!!!!
(However, ALWAYS check with your doctor to obtain YOUR OWN individual dietary and exercise requirements if you have a potential health problem or if you are uncertain if this program may not work with for you due to any physical condition!!!)
WEIGHT GAIN
Once again, in order to gain or even maintain muscle, you need a positive nitrogen balance in your body. Your body takes protein, converts it into nitrogen, and repairs/builds body tissue. Some athletes (myself included) ingest 3/4 –1 gram of protein per pound of lean body weight to maintain the important nitrogen balance and counteract their bodies from breaking themselves down. The amount of daily protein required has really not been established conclusively, this is just something that has worked well for me and many other bodybuilders. I will not suggest or recommend you do this as each person may have different dietary restrictions and requirements. It is something that has worked well for me.
In order to gain weight/muscle, increase your caloric intake. Use the list from far below (not necessarily limiting yourself to just this list) as a nutritional intake guide. Eating 6 smaller-medium meals a day will help your body utilize your nutritional intake in a more efficient manner as opposed to fewer, larger meals.
Meals should consist of a protein and a serving of carbohydrates. Include protein shakes/energy shakes when possible to give your body enough energy to train hard and maintain adequate energy supply for resistance training.
Monitor your body fat over time and adjust nutritional intake as needed. Excessive increase in body fat could mean too high of energy intake as opposed to energy output. Modify by trial and error by increasing activity such as aerobic or decrease in nutritional intake. Drink about 8-10 glasses of water a day with increased protein intake!!!!
(However, ALWAYS check with your doctor to obtain YOUR OWN individual dietary and exercise requirements if you have a potential health problem or if you are uncertain if this program may not work with for you due to any physical condition!!!)
GENERAL BEGINNING WORKOUT
CHECK WITH A DOCTOR BEFORE BEGINNING ANY WORKOUT. I PUT THIS TOGETHER AS A VERY GENERAL WORKOUT FOR STUDENTS AND ENTHUSIASTS WITH HOPES OF SAVING THEM MONEY ON PERSONAL TRAINING. Your success will depend on your consistency. Refer to the internet, books, and periodicals that will give you demos of the exercises. DO NOT try to do everything in one day!!! A little bit at a time over a long period of time is the key!!!!!! A combination of both effective exercise and intelligent nutrition will help you reach your goals in the shortest amount of time!
AS YOU BECOME MORE ADVANCED, TRY INCREASING THE NUMBER OF SETS. FOR INCREASING STRENGTH, REST LONGER IN BETWEEN SETS. FOR INCREASING ENDURANCE AND CONDITIONING, TAKE SHORTER BREAKS BETWEEN SETS.
WITH EACH EXERCISE, PERFORM 3 SETS OF 10-15 REPITITIONS UNLESS OTHERWISE SPECIFIED. ALWAYS USE GOOD FORM!!! NEVER SACRIFICE FORM FOR WEIGHT. THIS MAY RESULT IN INJURY! You should be getting fatigued by the final repetitions of each set. If you are not, increase the weight.
***PERFORM THE FOLLOWING EXERCISES FOR EACH BODY PART:***
EXERCISE MAY BE DONE ON A MACHINE OR WITH FREE WEIGHTS
DO CARDIO 3-5 times a week for about 20-30 minutes depending on how you feel. It can be done on the same days as resistance training or different days. Cardiovascular training entails getting your heart to a higher rate for a relatively shorter time. For sustained fat lass, however, get your heart rate to a moderately elevated rate for a longer time.
NOVICES: CHOOSE 1-2 EXERCISES FOR EACH BODY PART AS LISTED, AND PERFORM 1-2 SETS OF EACH EXERCISE
ADVANCED: CHOOSE 3 OR MORE EXERCISES FOR EACH BODY PART AS LISTED AND PERFORM 2-4 SETS OF EACH EXERCISE
WORKOUT # 1: CHEST, SHOULDERS, TRICEPS
Mix up the order of your exercises for optimal results but always do the body parts in order as listed. This follows the biggest muscle to smallest muscle training principle.
CHEST: choose any 3
Bench press
Incline bench press
Decline bench press
Dumbbell presses
Dumbbell flyes
SHOULDERS: choose any 2
Barbell presses in front (doing behind neck places wear and tear on the rotator cuff)
Upright rowing
Dumbbell behind the neck presses
Rear lateral raises
Side lateral raises
TRICEPS: choose any 2
Close grip bench
Dips
Lying tricep extensions
Pushdowns
Dumbbell kickbacks
WORKOUT # 2: LEGS AND ABDOMINALS
Mix up the order of your exercises for optimal results but always do the body parts in order as listed. This follows the biggest muscle to smallest muscle training principle.
LEGS: Choose any 4 but do either squats or leg presses as a requirement except in case of restrictions
Squats
Leg extensions (light weight and high repetitions)
Leg presses
Leg curls (lying)
Leg curls (standing)
Step ups onto a step or low bench
Stiff legged dead lifts
Thera-Band walk sideways with band around ankles
Hip adductors
Hip abductors
Calf raises
ABDOMINALS: choose any 3
Hanging leg raises
Crunches
Leg raises on end of bench
Cable crunches
Leg raises on end of bench and crunches at the same time
WORKOUT # 3: BACK AND BICEPS
Mix up the order of your exercises for optimal results but always do the body parts in order as listed. This follows the biggest muscle to smallest muscle training principle.
BACK: choose any 4
Wide grip pull downs in front (doing behind neck places wear and tear on the rotator cuff
Close grip pull downs in front
One arm dumbbell rows
Pullovers
Shrugs with dumbbells OR shrugs with barbell OR Shrugs on calf machine
T-Bar rows
Bent over barbell rows
Cable rows
Rows on any type of machine
BICEPS: choose any 2
Incline dumbbell curls
Straight bar curls
Preacher curls
Sample workout week
Monday: Workout # 1
Tuesday: Cardio / sustained walking for fat loss
Wednesday: Workout # 2
Thursday: OFF
Friday: Workout # 3
Saturday: Cardio / sustained walking for fat loss
Sunday: Cardio / sustained walking for fat loss
NUTRITIONAL TIPS
(1) A little bit at a time over a long period of time is the key!!!!!!
(2) Drink 8 glasses of 8 oz. Waters EVERY DAY!
(3) Consume small meals THROUGHOUT the day as opposed to a few large ones!
(4) Substitute water and non-caloric drinks for drinks such as sugary pop and fruit juice
(5) You can eat as many fresh vegetables as you wish throughout the day.
(6) Eat meals that consist of a variety of fruits, veggies, lean meat, cereals, and skim milk. Lean meats and veggies as a general rule!!!
(7) AVOID FRIED FOODS AND JUNK FOOD THAT HAS A LOT OF EMPTY CALORIES!
(8) Make GOOD choices when selecting food. Think of it as fuel for your body!
Try to eat from the following foods unless otherwise directed by your doctor. Be sure to observe the protein, calorie, carbohydrate, and calorie labels.
TRY TO EAT FROM THE LIST OF FOODS BELOW. WHEN IN DOUBT, STICK WITH LEAN MEATS AND VEGGIES TO MAINTAIN LEAN BODY MASS!
***LIST TAKEN IN PART FROM ‘BODY FOR LIFE’, BY BILL PHILLIPS
LEAN MEAT/FISH/POULTRY about ozs trimmed, grilled, or roasted
…………EAT MODERATELY
Select top sirloin
Extra-lean Ground beef
Skinless Chicken breast
Skinless Turkey breast
Pork Tenderloin
Scallops
Walleye
Mahi Mahi
Shrimp …high in cholesterol though
Venison
Red Snapper
Shark
Deli Roast beef, 1oz. Sliced
Canadian bacon
Coho salmon
Halibut
Canned Light Tuna
GRAINS/BREADS/PASTA…………EAT MODERATELY
Oatmeal, 1 c cooked
Whole-grain cereals
Whole-wheat bread
Plain Bagel
English muffin
Whole-wheat pita
Couscous
Macaroni
Spaghetti
Sourdough bread
Whole wheat pretzels
White rice
Brown rice
Wid rice
FRUIT…………EAT MODERATELY
Banana
Kiwi
Plum
Peach
Nectarine
Apricots
Grapes
Pear
Pineapple
Orange juice
Avocado
Watermelon
Raspberries
Raisins
Cantaloupe
Strawberries
Blueberries
Apple
Orange
Grapefruit
VEGETABLES………….EAT ALL YOU WANT!!!
(steamed or…. raw is actually best)
Broccoli
Bell Peppers
Onion
Romaine lettuce
Cucumber
Tomatoes
Asparagus
Collard Greens
Spinach
Eggplant
Sweet Potato
Potato
Carrot
Corn
Zucchini
Garlic
Tomato Juice
Mushrooms
Cauliflower
Green Beans
MILK/EGG PRODUCTS …………EAT MODERATELY
Egg whites
Egg substitute
Non fat milk
Swiss cheese
1% fat cottage cheese
Low fat cheeses
Plain no fat yogurt
LEGUMES………….EAT MODERATELY
Black beans
Kidney Beans
Baby Lima Beans
Soybeans
Lentils
NUTS/SEEDS…………….EAT SPARINGLY
Flaxseeds
Peanuts
Peanut Butter
Walnuts
Almonds
*THIS SHEET CAN BE XEROXED OFF AS AN EXERCISE LOG. IT’S OFTEN A GOOD IDEA TO KEEP TRACK OF EXERCISES WHEN STARTING OUT TO GIVE YOURSELF SOME DATA AND TO HELP KEP YOU MOTIVATED.
Name: ______________
EXERCISE LOG
Date: / /
Exercise _______________________
( WT x reps ) ( x ) ( x ) ( x )
( x ) ( x ) ( x ) ( x )
Exercise _______________________
( x ) ( x ) ( x ) ( x )
( x ) ( x ) ( x ) ( x )
Exercise _______________________
( x ) ( x ) ( x ) ( x )
( x ) ( x ) ( x ) ( x )
Exercise _______________________
( x ) ( x ) ( x ) ( x )
( x ) ( x ) ( x ) ( x )
Exercise _______________________
( x ) ( x ) ( x ) ( x )
( x ) ( x ) ( x ) ( x )
Exercise _______________________
( x ) ( x ) ( x ) ( x )
( x ) ( x ) ( x ) ( x )
Exercise _______________________
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