6 Weeks To A Cover Model Body

6 WEEKS
TO A
COVER MODEL
BODY
Possess a Lean Sculpted Body & Grace Any Magazine Cover
Dave Sheahan
Worlds #1 No Holds Barred Elite High Achievement Consultant
Contents
Introduction 1
Section 1 : Mental Training 1 2 3 4 Begin with the End in Mind Thin Line between Success & Failure See, Feel & Believe Plan & Review - There's No Time to Lose 7 11 14 17
Section 2 : Physical Training 1 2 3 4 5 6 Are you tough enough? Do you understand metabolism? The abdominal Myth Intensity, Intensity, Intensity Push Your Metabolism into Overdrive Your 6 Week Bootcamp 21 23 25 27 29 31
Section 3 : Nutrition 1 2 3 4 5 6 Create that Metabolic Furnace #1 Fat Shredding Tactic Sabotage - Nutritional Dont's More FAT, Less FAT!! My Secret Weapon For Lightning Fast Recovery Your 6 Week Nutrition Bible 43 46 49 51 53 57
Section 4 : Sleep 1 2 Recover or the Dream is OVER!! How to Sleep Like a Baby 65 67
6 Weeks to a Cover Model Body Toolbox
6 Weeks to a Cover Model Body Training Diary 6 Weeks to a Cover Model Body Nutrition Diary Resistance Training Manual Cardiovascular Training Manual Flexibility Manual
73 109 151 203 211
Introduction My Story
Dear Reader Do you remain frustrated? Does that layer of fat remain on your midsection despite hours of sweat and sacrifice? Are you sick and tired of the effort involved in preparing, eating and adhering to a clean nutrition programme? This book is the solution you have been looking for as I feel your pain and frustration having been there and done that. Let me introduce you to my life, and how I went from self loathing, low self esteem and low confidence as a result of my physical appearance to now being the worlds leading authority in getting lean FAST!! In this book I will reveal my top strategies for getting lean and sculpted super fast, and how I gained the knowledge pursuing the much sought after solution to revealing your abs. In just 6 weeks you will have YOUR perfect body, a cover-model body BUT only by following my instructions exactly. You may be thinking this is too good to be true. I am claiming that such results can be achieved in ONLY 6 weeks when you have spent years fighting what feels like a lost cause. However this is a battle I personally won and in this introduction, for the first time ever, I will share my story with you and in doing so illustrate how (1) I can empathise with your predicament and (2) I have the knowledge to change your life forever. I stand here today in my Cover Model Body but this was not always the case as for years I hated myself and my appearance. Between the ages of 4 12 I was about 1 and stone overweight despite being active and consuming what at the time was understood to be a reasonable nutrition plan (dont like the word diet as you will realise!!) Having been overweight up until around 12 years of age puberty transformed my shape into the total opposite a scrawny, skeleton like beanpole. I
6 Weeks to a Cover Model Body
experienced rapid growth and my metabolism speeded up. I cringe when I find old photos from this time. Despite being so skinny I was still not lean and there remained a layer of fat where my abs were supposed to be!! I now refer to such body shapes as Skinny Fat. As a teenager I was self-conscious, loathed my body shape and lacked confidence. My self image was very negative. As you know, teenage years are tough, especially when the hormones start raging!! This was a very difficult phase in my life being so self-conscious and lacking self-esteem. I felt unattractive and believed I was never good enough at anything and for anyone. Because of my physique sports were challenging and I lacked any physicality. And why I am telling you this - you may relate to some or all of my experiences. I want to stress to you the importance of being in YOUR dream body not someone elses idea of one. Physical change transforms lives and i truly believe it is the catalyst for success in all areas of life and I have witnessed this in both my own life and the lives of thousands of clients. Today from an educated standpoint I can look back and pinpoint the key role nutrition played up to my late teens. Growing up our daily nutrition wasnt terrible as we ate plenty of fresh healthy food. However we also regularly ate high-fat and processed foods, sweets, cakes, ice creams etc as was the common in most households. I also used to drink a litre of coke everyday not good!!. A key problem was that my diet was nutritionally unbalanced and eating large quantities was a problem. It was when I was 17 that I found the gym and my life was changed forever. A friend persisted in hounding and encouraging me to visit the gym. At the time I just couldnt see myself ever setting foot in one. I felt so self-conscious, I felt so skinny, and my impression of the gym was a load of massive ignorant, self obsessed knuckleheads thinking they were the big man throwing huge weights around. Looking I now know this was just a get out clause and an excuse. The real problem was me as I visualised being this scrawny guy being laughed at with pathetic 1 Kg dumbbells. I was intimidated. I had fear. Eventually I gave in and decided to give the gym a go. Once I made that move I was hooked and as they say the rest is history.
Introduction
My training sessions often lasted up to three hours per day consisting of aerobic classes, circuit training, weight lifting, running, and thousands of sit-ups daily. I was feeling great, fit and strong but only saw a small visible difference in my shape and leanness for the dedication I had shown as well as the time and effort put in. This return frustrated the hell out of me. I, like anyone reading this book wanted the perfect body, a cover-model body like on Mens Health. That was what I had set my sights on. I used to be perplexed looking in the mirror where is my 6-pack and my cannonball shoulders? Where is my v-shaped back? Being fit and strong was only a small consolation. I was in the process of becoming a trainer. As the teacher I needed to be the role model. I was going to become the Worlds best coach. People needed to look at me, and gasp Oh my God! I want to look like that!. I cooked my own food. I rarely had junk food. I only drank at weekends. So what was I doing wrong? This ignited my quest to learn and I was determined to keep searching until I found a solution. Since 1995 I have invested over 100K travelling internationally researching, completing courses, hiring mentors and coaches learning from the best. I believed in the kaisan method constant and never ending learning. This huge time and financial investment paid off. What I learned I tried and tested on myself - my own personal research. I was the lab rat before others experienced these methods. This was crucial to satisfying my search to find the fastest strategies to get lean and muscular. I found that there are 2 crucial factors in achieving fast results : stimulation through intensity the critical role nutrition plays in recovery Specific chapters in this book will develop these concepts. The books that impacted me most at this time were Body For Life by Bill Phillips and High Intensity Training by Mike Mentzer. My findings were backed up by the teachings in these books. Without intensity and without balanced nutrition you are p**sing against the wind excuse my French. Once I implemented what I had learned and began to understand the complexity of the body I realised what an exact science getting lean and muscular actually was. In the early days I had been investing a large quantity of time to training but not using effective training methods applied with intensity. The more I learned the more apparent it became that when aiming to move from what is considered good shape to a
Cover Model Body it takes much more precision in both your exercise and nutrition. You are waging war on your body!! In 2004 my investment paid off becoming the Irish Body For Life Challenge Champion when I won at 5% bodyfat having gained 26Ibs of muscle and shed 14Ibs of fat in just 12 weeks. That was a huge milestone for me, and in my own eyes had graduated to becoming a true role model. I have always believed the teacher must lead the way. I knew how to achieve what people wanted and had dedicated my life to sharing this knowledge. I was then and remain walking proof of the power of knowledge once implemented. In order to be the best teacher you have to experience first. Otherwise how else can you empathise with your client? That is my belief. It is now 2010 and having continued my attitude towards learning. My knowledge continues to advance and my clients get the fastest results using the most effective strategies which only the minority of coaches are aware of. Since 2004, I have coached the Body For Life winners five years running and have coached thousands of people in achieving the body of their dreams through my strategies. I have dedicated my life to learning and sharing my strategies with my clients. I am now regarded as the Worlds #1 No Holds Barred Elite High Achievement Consultant. Getting lean is my area of expertise. I can empathise if you feel like throwing in the towel in your battle to shed that last layer of fat to uncover those abs that are screaming to be revealed to the world. Dont despair. You are holding the solution. However you must be disciplined and follow the programme exactly. With only 6 weeks there is no room for error. Focus on the prize. How much is it worth to you? How big is your Why? Dont let this book become a dust collector. Knowledge is not power, implementation of knowledge is power. My mission is to help you achieve your own cover-model body. Dont waste any more time, dont waste any more money. What you have in your hands is invaluable and is the result of 16 years of my life dedicated to sourcing the fastest strategies to uncover the Cover Model Body. This will be the last book you will ever need to buy. I look forward to coaching you over the course of this book. I look forward to reading your success story
SECTION 1
Mental Training
1. Begin With The End In Mind

Have you clarified, written down and visualised exactly where you want to end up in 6 weeks? You must be very clear and definite about your point B. However, firstly I want you to focus on your point A - where you stand right now and why you must move away from it. Your why must be strong to achieve your goal. I have a few questions for you : What area of your life is effected most by your physical shape, causing you the most pain? What is your Why? How are your personal relationships effected by your physical shape? Are your aspirations and professional life on hold because of your physical shape? How confident do you feel in your current body? Will your current shape destroy your dreams forever? We all have pains in our lives which is why we must take consistent forward progressive steps towards our goals. My purpose in writing this book is to share strategies that when implemented and adhered to will reveal your cover model body in just 6 weeks. What is your self image like? What parts of your body disgust you? Your self image and mindset are crucial to success in life. Having read the introduction you know I can empathise with you. I understand your fear of failure and desperation if you have professional aspirations such as being a sports star, model, tv presenter, singer etc where your physique plays such a role in success. Right now identify your pain and your big why and write them down. Identifying your point A is the critical first step before clarifying your point B. If you dont know what you have to move away from then where is the emotional intensity going to come from? I am sure some of you are saying quit the mind stuff and move onto the strategies for getting a Cover Model body in just 6 weeks. Understand this unless you train your mind, as regularly as you train your body, success will never, I repeat NEVER be achieved. What you believe in your mind and how truly you believe in it will determine whether you will achieve it or not.
Having clarified your point A you must now determine your goal, your point B. There are 3 critical guidelines : A clearly defined goal A measurable goal A realistic goal Statements such as I want to have a six pack or I want to get in great shape are too vague. You must have clarity about your point B and be able to measure success. What will be your exact body fat %, weight, tape measurements, clothes size for both upper and lower body, level of energy, daily emotions, quality of sleep and ultimately what new self-image will you have? Such measurements create clarity and focus. Turn a goal like I want to be in great shape and feel good into I want to be 14 stone at 5% bodyfat, 30 inch waist and only need 6 hours sleep See how specific that is. Begin with the end in mind. With this important exercise you now have clarity about where you are today and what you will become in just 6 weeks. Now visualise it? Have you a clearer picture now? I want you to dream big but be realistic. If you are reading this book and you are male or female, 20 stone and 35% bodyfat you will not get < 10%(male) or <18%(female) bodyfat in 6 weeks. However you will take a major leap towards it. If you are already lean, around 15% (male) or 25% (female) then after this 6 week program you will have a Cover Model Body that will grace any magazine cover. Photos are a powerful tool both for motivation and visualisation. Before starting the programme take your photos front, back and side view in swimsuit(ladies) or shorts(guys) and stick them where you will regularly see them. Take photos every week and compare. Photos dont lie. Also by taking photos each week it will allow you to become aware of the speed of progress and whether you need to adjust your training or nutrition programme to accelerate results. There is no time to lose. Also have a photo representing your 6 week goal whether it is a previous picture of yourself or a magazine photo. Why not create a magazine cover? Keep photos in your diary, on your fridge, screensaver on computer even in your wallet. Dont miss any chance to reinforce and visualise, creating that mental image, and reinforcing your belief that in 6 weeks it will become your reality.
Begin WithThe End In Mind
Have your weight, bodyfat %(with a skinfold callipers) and tape measurements taken or do it yourself if able . Take these measurements weekly and review, gauging if results are on track. It is critical to use such tools to measure progress. Use the information from these measurements and your training and nutrition logs to plan the following week. At this stage you have 2 motivational tools 1. written material i.e. your goal and why and 2. photos to use as motivation. You will also have physical measurements to analyse and use to review and plan. Constantly remind yourself of your why and what pain you are moving away from. Next you need to identify potential obstacles both those experienced daily and those that you can predict in the future during your journey. There will always be obstacles - fixed, breakable and unexpected. The key is being aware and prepared. How strong is your burning desire for success? A burning desire will allow you to smash through obstacles, whether big or small. Your desire will reflect in your mindset and the emotional intensity regarding your goal. There is no room for excuses. Fixed obstacles include working hours, set time commitments, disability etc. You must work around these. Breakable obstacles such as your social life, level of motivation, knowledge, cooking experience, reaction of family and friends can be smashed if you are committed. With regard to unexpected obstacles just identify potential obstacles and plan. Be prepared for what life has to throw at you as life is never an easy ride. In summary become focused and clear on what exactly your points A and B are. Create emotional intensity towards your goal by identifying what pain you have to move away from Take your before photos, and take photos at the end of each week. Also select or create a point B photo. Expose yourself to these photos throughout each day.
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Identify all potential obstacles fixed, breakable and unexpected and get prepared and plan
2. Thin Line Between Success And Failure

Tell me this : Do you aim safe when planning your goals? Do you scale back your goals, being influenced by others reactions? If you do then STOP!! Dream as big as you can. You can achieve anything that you want to achieve in life. It is YOUR life and YOUR dream so live it!! To succeed it is imperative that you create a mental environment where success is the only possible outcome. You must believe to achieve. There is a very thin line between those who succeed and those who dont. Everyone has dreams but only the minority take consistent action, deal with the blows life gives them and have impenetrable belief that they will succeed. On the other hand some people hope their dreams are going to just happen if they wish hard enough. You must take action. Once you take action your level of belief is the thin line that is all!! Sadly many who fail are within touching distance of succeeding when they stop short having lost hope and desire at the crucial moment. Successful people in all walks of life prove the power of consistent action and belief and you are no different to them flesh and bones but is your mind consumed with desire and belief? Another important difference within successful circles is that failures are welcomed not frowned upon. Failures allow you to learn and once you implement new learnings you will move on a stronger more powerful individual. In sport there is a very thin line between all athletes at the highest level. Most have equal abilities but it is he/she who believes in themselves the most who will be victorious. The power of mental training is totally underestimated and is even more critical than your physical training. Without the right mindset you will never adhere to your training and nutrition programme. You will never taste success. Visualization is a powerful tool. A disciplined athlete will visualize themselves winning or lifting the trophy. Athletes visualise thousands of times before an event. Incorporate daily visualisation if you want to succeed.
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Inevitably there will be days where training is the last thing you will want to do, days you feel like breaking your strict nutrition regime, days you just want to give up on that last repetition when your muscles are burning, or press the stop button when your lungs feel like exploding during interval training. But this is where your burning desire is being tested. How much do you really want this ? Winners never quit and quitters never win (Lance Armstrong) Your split second decisions will play a key role in your success or failure. For fast physical results you must push your boundaries out and reach way outside your comfort zone. Realise this physically you have no limits. It is only mentally you can have self imposed limits. The human body has the amazingly ability to adapt to any stress applied. Dont be one of the majority always hold back just as it gets tough. Dont give up just when you are about to stimulate your body to new growth. Push through your pain thresholds. You are only 6 weeks from your cover model body. An important step in goal setting is identifying what has stopped your success in the past. It may have been ineffective training and nutrition programmes. However it is likely that there is a more deep rooted reason as well. Identifying and becoming aware of subconscious reasons for the trend of self sabotage is critical and without doing so it wont matter how effective my programme is, success will remain a dream. Have you a support network or are you your sole supporter? Have you experienced progress only to go into reverse because of the reaction of others? Have you been influenced to eat unhealthy food or to skip exercise? Have you been told that you are boring now that you are healthy? Take a look at the people around you? Facts have shown that a person is formed by the company they keep. If you are keeping company with unhealthy, inactive, lazy, obese individuals then it will be difficult getting in the best shape of your life. When you start moving outside their comfort zone they will try to pull you back in. It is very important to analyse your company and learn from clues in the past. Make sure to surround yourself with people congruent with your goals. How is your time management? Has time management been a major obstacle for you in the past? With this 6-week program, every second counts and you must identify all potential obstacles. Managing your time efficiently is
Thin Line Between Success and Failure
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important in all areas of life. Everyone has 24 hours each day. Claiming not to have time to exercise, cook or eat correctly is rubbish. How have you managed your time in the past? A negative mindset will guarantee failure. Having a positive mindset is crucial and you must fill your mind with positive energy. On a daily basis, read, watch, and listen to personal development and positive energy material. Decide what motivates and inspires you. Identify those individuals that inspire you. Incorporate a daily mental training regime such as reading your goals, reading your why list, visualisation and personal development work. Create a habit, like brushing your teeth or sleeping. Mental training is a key piece of the jigsaw. In summary increasing your belief and consistent positive reinforcement are crucial daily activities. You must believe that success will be the only outcome. There is a thin line between success and failure, ultimately determined by your mindset and the level of belief you have in achieving your goal. If you truly believe in your goal, then it will happen. Make sure you cross the thin line.
3. See, Feel, and Believe

In the previous chapters you set your goals and identified potential obstacles. You were also introduced to the importance of daily mental training and how you must believe what you are going to achieve before it becomes a reality. This chapter will develop your belief systems. Developing a positive mindset is critical to your training and nutrition programme. I use this daily mental training regime myself, and my clients identify it as a key factor in their success. Firstly ask yourself these questions: can you see yourself with a chiselled 6 pack or if female having a firm, tight toned mid-section? Ladies can you see yourself reversing the effects of childbirth? Can you see yourself walking along the beach with your dream body, feeling a 100% content with your physique, feeling sexy and attractive? As Napoleon Hill pointed out you must See, feel, and believe yourself already in possession of your goal. To achieve success in anything, you must truly believe first and foremost in your mind. You must truly believe that you are going to achieve your cover model body and be able to vividly visualise yourself already in possession of your goal. Dont get frustrated if the picture is unclear initially when visualising. As you progress through your journey, sticking to the program, the picture will become clearer, more visual, and more real. Such is the power of visualization and mental training. When visualising choose a quiet location. Close your eyes, put on relaxing music, and bring your point B into the present. See yourself walking around with your perfect body, your cover-model body. Become aware of the environment(future) and become aware of everything around you in this perfect setting. Become aware of your senses. See your perfect life with your perfect body. Conduct this exercise for a few minutes before slowly opening your eyes. Every great person uses visualization, every great athlete uses visualization. The
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See Feel And Believe
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person whose mind has captured and truly believes in achieving their goal, is the person who will succeed. A why list, another powerful tool for reinforcement, is a list of your whys as to why you must achieve your goal. What pain must you move away from? What creates the burning desire to succeed? Why MUST a cover model body be the only outcome? Each individual will have their own personal why list. List a minimum of 50 (up to 100) personal whys attached to your goal. Make sure you create some emotional intensity associated with the goal. Project your mind forward to possessing your cover model body. Look at where you are now, focus on the pain you currently experience (discussed in chapter 1 ), the pain that you must move away from and also focus on the life changing effects that will result from success. A statement of gratitude is a written form of visualisation with gratitude built into your statement. Write a statement in the present tense detailing the scene what you have achieved, how you feel, how you look, what you are doing, what you are grateful for, the surroundings etc For example It is 15th August 10am and I am lying on Santa Monica beach. I can feel the soft sand underneath me. 6 weeks ago I started my cover-model body program. I can hardly believe my eyes as I look now at my chiselled abs. I am so grateful for the support that I received from my family, friends, and coaches in achieving this goal. I feel amazing. I feel so attractive and sexy in my new body. I finally have a positive self image and high self-esteem. I feel that I have conquered the world, I am so grateful for what I have achieved. Can you see how incorporating this into your daily mental training regime will increase your belief that success will be the only outcome. Constantly feed your mind with positive words and images. Another tool I advise you to use is a goal card. Write your exact goal on a card. I am grateful that I have... Include detail of what you have achieved including a date. Remember in chapter 1 I spoke about goals being specific, measurable and realistic. Keep your goal card in your pocket, so that every time you touch it, you will instantly focus on what is written on the card. Your mind will flash images onto your mind. In summary, it is critical to create a mental environment, where success is the only outcome and you see, feel, and believe that you are already in possession of your goal. Be diligent with your daily mental training regime. Read your goal card daily
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Read your why list daily Read your statement of gratitude daily Visualise at least once a day every day By incorporating this daily regime your cover model body will be one step closer. Train your mind twice daily if disciplined enough - first thing in the morning and last thing at night. I start off my day really positively, and I end my day really positively and in my sleep dream about my goal being a reality. Believe in your mind, and make your dreams reality.
4. Plan and Review - Theres o Time to Lose

You must treat the next 6 weeks with massive urgency. Treat it like your life depends on it (It may do!!). With such a short period of time there is no room for error or half hearted attempts and hence the need for constant review and planning sessions. As the saying goes if you fail to plan, you plan to fail. Through review you will gain knowledge each hour, day and week about what is working and what isnt. This is invaluable information ensuring optimum progress and your ultimate success. Your cover-model body will have a profound effect on all areas of your life so treat it with the urgency it deserves. Leave no stone unturned in the pursuit of the dream. Review and planning sessions must become daily habits like brushing your teeth and sleeping. 6 weeks is long enough to achieve that cover-model body. But six weeks is also short enough to pass by leaving you with regrets. Make the most of every second, every minute, every hour, every day, every week of the next six weeks. I would recommend that you keep a number of logs. You should have a log for training, nutrition, daily emotions, sleep and a general journal. Allocate time each night to fill your logs and use this information to review and plan the following day. I would advise you to review and plan your training sessions both during and after training sessions. I do both. During the rest periods, I record what I have done and compare to what I had planned. I then plan my next training session while the memory of the pain and intensity is still fresh in your mind, I believe this is the most effective time to plan your next training session. Your nutrition log should also show a planned versus an actual. Record times, food sources, quantities, feelings after eating and even what company you had for each meal. This information will assist you to stay on track. You might notice a trend that you eat certain foods with certain company. Analyse and learn.
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Each day analyse your emotions. During the day how did you feel? Did you feel aggravated, or have a bad temperament today? Did you feel energetic? Tired/lethargic? Happy? Slim/fat? Apart from other factors nutrition will play a major role in your daily emotions as what you eat determines the chemical reactions inside you, your blood sugar levels and ultimately how you feel. If training well, and eating well, you will feel amazing, positive and calm. You should be a joy to be around. The control you have over your nutrition and training regime should be reflected in your temperament also. You will notice the knock on effect in the other areas of your life as your cover model body is being revealed. I would also advise you to log your sleeping patterns. You will learn more about the importance of sleep in section 4 but let me say this it is a very crucial part of the whole jigsaw. Your quality of sleep determines your speed of recovery . Each day ask yourself Did I wake up fresh before the alarm or did I hit the snooze button a few times? Did I fall asleep easily or was I twisting and turning for hours? Did I sleep through the night, or wake up several times? If so, why ? Did I feel fresh and energetic all day or lethargic with a major mid afternoon slump? Answers to such questions will reveal truths about your nutrition and your training. Even with quality training and nutrition, poor sleeping patterns will lead to minimal results. Each night plan the following day based on the information in your logbooks. Identify potential obstacles and commitments you must keep. Treat each day like a jigsaw and fit in all the pieces. Every piece is important. Once again, it is only 6 weeks to a cover-model body but every second must count. Leave no stone unturned, have no regrets and be clear that daily planning and review sessions will be critical to uncovering those abs.
SECTION 2
Physical Training
1. Are You Tough Enough?

You may already be in good shape, training consistently, eating healthily having made many sacrifices in your pursuit of a Cover Model Body. However despite your sterling efforts, that lean sculpted body still eludes you, and you feel frustrated at the return from your efforts. Am I right? Others may aspire to look like you but you have not reached YOUR goal yet, have you? What matters is your self image and goals not others opinions. My question to you is how much do you really want this? How intense is your burning desire to succeed? Is becoming lean and sculpted the most important goal in your life? I promise you that achieving your perfect body will be the catalyst for success in all areas of your life. Your self image impacts everything. Are you tough enough? You will need to be. You are about to take on your body in the battle of all battles. Let me explain. I am sure it baffles you that all your effort has not paying off. If you are already in reasonable shape your body does not need to lose more fat or to gain muscle mass as you are no longer carrying weight that may lead to health conditions. At this stage getting leaner is about vanity, right? Your body doesnt need to lose more fat to be healthier, it doesnt need to pack on more muscle to be healthier. You want to look better. You want higher self esteem and a better self image. You want a body that will turn heads, and be the envy of others. You may need to achieve your cover model body to conquer your professional aspirations and dreams. Now it will be a battle between you and your body. Despite hours of sweat and pain in the gym, sacrificing your favourite foods, limiting your social life and remaining focused on getting lean as your #1 priority you are still losing the battle. To achieve your goal you need to be tough enough as reaching your point B will take much more focused intensity and sacrifice with a smarter more effective regime. You must be ready to make all necessary sacrifices. There is no room for error. An individual that is obese will see results with the slightest changes in their lifestyle. You on the other hand need perfection. You cant afford any slipups. You cant give anything <100% intensity in training sessions. You cant experience even temporary moments of mental weakness. The good news is 21
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that you are only 6 weeks from your target. Once you hit the mark it will be yours for life whereas others have months if not years of sacrifice ahead of them in pursuit of their goal assuming that they stick consistently to an effective plan!! . You already have the lifestyle you just need the strategies for this final journey. Your heart and soul needs to go into the next 6 weeks. You need to grit your teeth and push your pain barrier through the roof. Do you want to be in the best shape of your life or not? It is your choice. You must remain laser focused and mentally strong as emphasised in section 1. I cant emphasise enough the importance of mental training being a core part of your day, every single day. It will determine your success. You will need to smash through obstacles and challenges, with no room for excuses. You will need to become immune to pain, immune to temptation, immune to the opinions of others. This is your body, your life. You will also be unexpectedly required to readjust your plan in an instant if called upon. You will need to call upon that extra 10% you have been unconsciously holding in reserve all this time. I am giving you the tools you just need to apply them. With my programme you will stimulate your body like never before. You need to show determination and desire like never before. Make sure you adhere to your nutrition programme. You will witness results that will shock you. My strategies will turn you into a metabolic furnace, stripping fat at a rate you wont believe, sculpting and toning muscle to create a rock hard body. We only have 6 weeks but long enough. The only question that remains is - are you tough enough? Are you ready for this? Do you have a burning desire to succeed? At all costs? Are you prepared to make any sacrifice that is required? And do you believe in your heart that success is going to be the only outcome? If you answer yes you are the right person for this book. Get ready to uncover your cover model body over the next 6 weeks excited?
2.Do you understand Metabolism?

Do you understand what your metabolism is? Your Metabolism is the rate at which you burn calories. Therefore controlling your metabolism is crucial to achieving your cover-model body. Your metabolic rate will have a key role in determining the speed at which you strip fat. The good news is that with the 6 weeks to a cover model body programme we will be creating a metabolic furnace. Quite simply, the higher you elevate your metabolism, the more calories you will burn and the faster your results will be. Focus on your metabolism not the typical measurements people focus on such as calories-burned according to the machine, distance covered, duration as these figures will mean nothing if intensity was not applied and/or your body was not fed a balanced nutrition programme for ensuring fast recovery. You need to focus on your intensity and its effect on your metabolism not what a calibrated machine tells you! Do you know what your basal metabolic rate is? It is the amount of calories that you burn at rest. Your basal metabolic rate is effected by a number of factors : Your levels of activity : more activity = more calories burned at rest Your level of fitness : fitter body = more calories burned at rest Your muscle mass : more muscle mass = more calories burned at rest Your age : each year from 25(on average) your metabolism slows
This is why the fitter, leaner and more sculpted you are the more difficult, if not impossible, it is to increase your bodyfat levels once you maintain a healthy active lifestyle. Within 6 weeks on my programme you will be burning hundreds more calories per day even while sitting down. If we focus on the exercise effect on your metabolism there are 2 types of exercise that elevate your metabolism Cardiovascular training burn calories from impact on heart and lungs Resistance training body must repair muscle fiber damage and also maintain itself
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Intensity is the key to getting the highest metabolic effect from both. Intensity will be covered in more depth in a later chapter. Intense cardiovascular exercise elevates your metabolism for a number of hours after exercise. The metabolic effect is dramatically higher with intense cardio versus low to medium intensity steady state cardio. Also intense exercise will positively impact your basal metabolic rate while steady state exercise wont. The reasons will be explained in the next chapter but I must stress that intensity is the key to physical change. By incorporating resistance training, you will be burning calories 24/7, even when asleep. The more lean muscle you have, the more calories you burn. It is critical to incorporate resistance training if you want to be lean and sculpted but high intensity must be applied to each set for maximum results. Otherwise results will be minimal. Your nutrition programme also impacts your metabolism. Each time you eat your digestive system has to kick in and go to work burning calories in the process. A diagram illustrating this will be explained in section 3. So remember the more you elevate your metabolism through exercise, the higher your basal metabolic rate will be, and also the higher your metabolic rate will remain throughout the day burning huge amounts of calories.
3. The Abdominal Myth

In 1995, when I started training I was spending up to 3 hours in the gym pursuing my cover model body. I was doing thousands of sit-ups daily. I couldnt do enough of them. I was working my abs from all different angles, hitting the lower and upper abdominals as well as the obliques. If I wanted to reveal my abs that is what I had to do right? The rest of my time in the gym was spent doing aerobic classes, circuit training, running, rowing and resistance training on a daily basis. I was also adhering to a strict nutrition plan. You would have expected that I would have had a killer midsection, with chiselled abs right? Wrong. I didnt and I was no closer to having them than I had been months previously. Even after such intense abdominal sessions!!! Doing thousands of crunches was meant to be the solution or so I saw on infomercials, magazines, books, internet and even the courses I was doing at the start of my career. This regime was not only a waste of time but disastrous physically. My abdominal wall had grown and therefore pushed out. When I would look sideways in the mirror, my abdominals were actually ahead of my chest meant to be other way around!! Also because of the layer of abdominal fat that hadnt shifted I now looked fatter how soul destroying do you think that was? Having dedicated the majority of my life to find answers and solutions here is the truth - believe it or not, you actually have a 6-pack, everyone has unless they are totally inactive since birth. You dont need to complete even 1 abdominal crunch to reveal them. Abdominal exercises will not shift the layer of abdominal fat. Before explaining the how I want to clarify something. You are actually working your abdominals daily and dont even realise it. Every time you sit up straight at your desk or while you are driving. Every time you stand back up off the toilet or the couch or step out of a car. Each time you exercise whether running up a hill or using the rower or throwing a punch at the bag. Every time you lift something off the ground or reach up for something. So many movements in our daily lives recruit the abdominals as you must contract them in order to protect your spinal column. The abdominals work in combination
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with the erector spinae (lower back) muscle to protect your spinal column. This area is what is referred to as the core area. Are you aware that the Squat is the single most effective abdominal exercise you can do, recruiting more abdominal fibres than any other exercise? Think about the work your core does during this exercise. Any exercise where you must support yourself, holding a stable position protects the spine working your abdominals. The ab solution as I will call it is a billion dollar industry. Each year we are bombarded with adverts and commercials featuring the latest ab roller, ab diets and vibration belts. People are buying into the false hope that it can be this easy. Manufacturers are not going to tell you the truth, they have too much to lose. All of these ab solutions are a complete waste of time, energy and money. As stressed in the previous chapter your focus needs to be on your metabolism. Raising your metabolism through intense training is what will melt that layer of fat over your abdominals not crunches or gimmicks. Also monitoring your calorie intake and in particular the type of calories you eat plays a major role as you will learn in section 3. For years now, I rarely, if ever, do abs. When I was in the best shape of my life, winning the Body For Life competition in 2004, with chiselled abs and only 5% bodyfat, I rarely included abs in my gruelling regime. Dont get me wrong there is a certain benefit to abdominal work but this must never be at the sacrifice of time spent on cardio and resistance training. Remember stimulating exercise and sticking to your nutrition plan are the keys to elevating your metabolism and peeling away that layer of abdominal fat. So quit wasting time on your abdominals. Start focusing on metabolism boosting cardio and resistance training. In the next chapter I will explain why intensity has been the missing link in your efforts.
4. Intensity. Intensity. Intensity

Throughout this book so far I have mentioned Intensity quite often and stressed how it is the key factor in effective exercise. The equation I use is
Exercise Stimulation through High Intensity Exercise + utrient Balanced, portion Controlled utrition = Incredible Results
You could spend(and may already) two hours per day, six days per week in the gym for the next twenty years and experience minimal results. This will be particularly true if you are already in great shape and just looking to lose a few more % bodyfat to uncover those abs. You may have reached a plateau where further fat loss has proved challenging. However you need to lose that remaining layer of fat, and get a super lean and sculpted body for YOU. Your self image and career may depends on it. To lose those final few percent bodyfat you must push your body like never before. If you have been focusing on quantity then that has been a big mistake because it is quality not quantity that yields results. If you believe that you have been exercising intensively then your workouts have not been intense or effective enough. I want to make sure you understand how ineffective low to medium intensity long duration exercise is. Your body is an amazing machine and is designed to adapt to whatever it is exposed to. When you exercise at low to medium intensity your body is able to cope as there is no new challenge not previously met. That is why many recreational endurance athletes are never lean and may even be overweight. Whereas when you push your body to its limits it must and will adapt and strengthen ready for the next challenge. Assuming you then 27
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follow a strict balanced nutrition plan your body will renew itself stronger, fitter and leaner. Also there is no limit to progress so you must ensure that you progress each and every workout. Does that make sense now? Steady state exercise conducted over a long period of time actually promotes fat storage. Not only does your fat burning gene and hormones switch off but from 25 years on your metabolism actually slows down annually and without boosting your metabolism through intense exercise your calorie surplus increases resulting in increases in bodyfat levels. Have you noticed that many gym goers or road walkers actually get fatter over time not slimmer? You may have even noticed this trend in your own body. So the key to getting lean is stimulation through intensity applied to an effective training programme and then adhering to a strict balanced nutrition plan. If you get fitter your metabolism will increase. If you add lean muscle your metabolism will increase. You need to push far beyond your normal pain threshold. Whatever you feel your limit has been, believe me you can go beyond that. Your lack of results prove this to me. You should finish your workout knowing that you could not have given another ounce of effort. You maxed out. During my victorous Body For Life training regime I used to be on my knees gasping for air after just a 15-minute interval session. The high intensity phases in this workout only amounted to 5 minutes in total but each interval was given 100%. I was annihilating my body, which resulted in the stimulation required to drive my metabolism through the roof. During resistance training I was often screaming as my pain threshold was tested. My regime involved reaching failure followed by 3 assisted repetitions, followed by 3 eccentric repetitions and then supersetted with another exercise consisting of the same crushing intensity. I was pushing way beyond failure and the more levels of intensity the more muscle fibre damage. So focus on intensity, intensity, intensity. Intensity creates the stimulation required for fast results. As I have explained your body will not progress, unless it has to. With a strict balanced nutrition programme your body will recover stronger , fitter and leaner after each session. Make sure you aim to progress each and every training session. No 2 workouts should ever be the same. The human body has no limits.
5. Push Your Metabolism Into Overdrive

By now you will understand that it is a myth that aerobic training is the best strategy to get lean and is a waste of time. Anaerobic training is the fastest and most effective way to get lean and sculpted. Anaerobic Training includes short intense bouts of exercise in both resistance and cardiovascular training. Forget heart training zones and focus on intensity. The #1 exercise for stripping fat is resistance training. Do you think all of these Hollywood stars, international popstars, athletes and models have achieved their physiques from cardio? Do you think Jennifer Aniston got her famous arms from cardio? Impossible. Resistance training has featured prominently in their training regimes. Why is resistance training so important - the more lean muscle you have the higher your basal metabolic rate and your metabolic rate throughout the day. And ladies this does not have to mean big bulky muscles just lean muscle. By lifting weights your basal metabolic rate elevates, thus you are burning more calories at rest. With Resistance training calorie burning will take place 24/7 as your body is in a constant state of repair. With resistance training you even burn calories while you sleep!! Now isnt that good news? By sticking to this programme your metabolism will be dramatically faster in just 6 weeks. However so many people regularly follow resistance training programmes , but the intensity is lacking. As the previous chapter said Intensity, intensity, intensity. You must annihilate your body while resistance training leaving no possibility of even half a repetition more. Each set needs to reach failure and ideally beyond, no sub-maximum sets, except for your warm up sets. You will be using a Peripheral Heart Action style workout for your resistance training programme. Peripheral Heart Action involves completing a series of compound exercises alternating between upper and lower body exercises. This strategy elevates your metabolism to a high level as your body must transport
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blood to the muscles being used. This method of resistance training is very intense and also pushes the heart and lungs thus increasing the metabolic effect. For cardio your programme involves interval training and high intensity mini circuits. Once again I repeat do not waste your time with steady cardio. Intervals will result in your metabolism elevating for hours afterwards and is the fastest fat of stripping fat. Remember if you force your body out of its comfort zone it adapts so you have the ability to create new limits each and every training session. When you are doing your cardiovascular training make sure that each high intensity interval is to your limit as with each set of the resistance training. Each workout includes a limited number of opportunities for stimulating your metabolism so no half measures. 90% effort will not result in required stimulation. The high intensity parts of each workout are short so keep focused. For the purpose of repetition if you want to achieve a lean sculpted body your body must be pushed to its absolute limit. Ask yourself after your workout could I have given another ounce of energy to that workout? Could I have lasted a few more seconds on the sprint? Could I have completed another repetition under control? If your answers are no then thats a job well done and you are a step closer to your cover model body.
6. Your 6-week Bootcamp

Now we have covered all of the theory it is time to get down to business and kick your ass into shape. I have extensively covered the theory behind effective training and the stressed the importance of having a mental training programme. It is now time to implement all of these strategies and create your 6 weeks to a cover model body programme. The 6 Weeks to a Cover Model Body Programme will get results like you wont believe. First before we get into the actual program, I must emphasize, the importance of measuring, tracking and analysing your progress. You must have a record of your statistics today and also the final measurements you have set as your target. Chart your progress by taking your measurements weekly to ensure that you are moving at the required pace to achieve your goal. Your progress chart will allow you to review and analyse progress and tweak your programme where necessary. Remember your progress will be a direct result of your training and nutrition. There is no time to lose so make every second count. See sample progress chart below.
Date Time Weight Bodyfat % Chest Waist Arms Legs
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I must stress that it is more important to track your bodyfat % rather than your weight. Your weight is too dependent on many factors outside your control. It will only be your weight at that precise moment and 1 hour later it is likely to be different. As I have often said if I put you into a room for 24 hours and took your weight every hour it would be different every hour yet you would not be progressing or disimproving physically. I often ban the scales with clients. Use your weight as a guide but dont be too dependent on it. Bodyfat measures the % of fat on your body. Once taken correctly this is a very accurate measurement. Also it is fat you want not weight, so focus on fat levels and let your weight take care of itself. The best method of measuring bodyfat is using a skinfold callipers. Either get a professional at your gym to take it or you can purchase a callipers yourself and learn how to use it. The most important thing is that the same person takes it each time for consistency. Take measurements at : Vertical measurement at midway point at front of upper arm (bicep) Vertical measurement at midway point at back of upper arm (tricep) Diagonal measurement at shoulder blade
Diagonal measurement at hip bone Take each of these measurements on the RHS of your body.
Also take your tape measurements in the following areas : Circumference around mid chest and upper back Circumference around bellybutton line Midway point of upper arm Midway point of upper thigh You can also take measurements in other areas such as neck, calves and hipsif you wish.
Your 6 Week Bootcamp
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This will be a 6 days per week 1 training session per day programme. On Monday, Wednesday and Friday, you will do cardiovascular training. On Tuesdays, Thursdays, Saturdays it will be resistance training. Make sure you make every day count!! For maximum results I want you to train first thing in the morning without exception. Be willing to make whatever sacrifices you must it will only be for 6 weeks. Training first thing in the morning is the most effective time to train as you elevate your metabolism from the start of the day and will maintain this high metabolism throughout the day once you adhere to your nutrition programme. This strategy is highly effective and will achieve faster results. I want you to take one day off training each week. This is very important as you will need to recharge both mentally and physically. Remember we will be aiming for perfection which will require laser focus and working at high intensity every training session. Strict adherence to the guidelines during this 6 weeks will be crucial to your success so this day off each week will allow you to take rest and recovery. Put all your mental and physical energy into the other 6 days and enjoy your day off. It will be deserved and appreciated. Your programme involves completing an intense training session each day. On occasions when you may wish to do extra training sessions (just in case!!!) ,in addition to your 6 day programme, adhere to the following guidelines: Resistance training days : 15 minutes interval session on a mode of exercise of your choice. Do not do any more than this. Too much cardiovascular training on a resistance training day is counterproductive to muscle repair but an intense interval session will not effect it and will be productive. On the cardiovascular days complete 30 to 60 minutes of steady state cardiovascular at about 75 % of your personal maximum heart rate. Notice I said personal maximum heart rate not maximum heart rate. There is a big difference between the 2. Maximum heart rate is 220 minus your age and you then get a percentage of this. This method is not accurate and does not take fitness levels into account. By focusing on your personal maximum heart rate it takes into account your own individual fitness levels. To work out your personal maximum heart rate test yourself by going to your very limit while wearing a heart rate monitor. This must be your very limit so ideally have training partner encouraging and pushing you to give as much as you can. A simple test would be to choose a mode of exercise and then increase the
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workload in 2 minute intervals until you have to stop. Take your heart rate at the end and that is your personal maximum heart rate. Complete this test from time to time as your fitness level will be improving and therefore your personal maximum heart rate will be decreasing once you are sticking to the programme guidelines. You will also notice that your resting heart rate will also decrease as your fitness levels increase. If you think I am contradicting myself by recommending steady state cardio after my rant about it in previous chapters remember that I am recommending it as extra training not as your core programme. Completing too many high intensity workouts will be counterproductive while every bit of activity counts. My point is that in order to achieve the fastest results focusing on steady state cardiovascular will not work. In this recommendation it just serves the purpose of extra calorie burning. I must stress, dont do these extra cardio sessions just to get more quantity info. I need you 100% focused on the 6 training sessions on the programme and focused on giving me 100% in every single session. Keep focused on the quality vs quantity rule. It is crucial that you give 100% to the 6 scheduled training sessions. Dont decrease the quality by doing extra sessions if you feel this may lead to you just going through the motions.
Your Resistance Training Programme Complete your resistance training programme on Tuesday, Thursday and Saturday. This programme involves completing a 10 exercise resistance training circuit using the peripheral heart action strategy by alternating between upper and lower body compound exercises. Commence with a warm up set at 50% of the intended hard set weight for each of the first 3 compound exercises you have chosen. The smaller muscles will also be warmed up when warming up the larger muscles such as the chest, back and legs. Complete 10 repetitions on each exercise reaching the point of failure, and beyond if you have a training partner. However although we are aiming for 10 repetitions, there will be times when you might reach failure at 8, 9, 12 or 15 repetitions. Reaching failure is the objective. Use the repetitions achieved in each set to plan the weight for the following set. Use 10 repetitions as your guideline. The time under tension(TUT) is 4,0,1,1 - 4 seconds on the eccentric phase, no pause, 1 second on concentric, 1 second pause and repeat. On the
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eccentric phase count as follows : one one thousand, two one-thousand, three one-thousand, four one-thousand and in doing so you will count a real 4 seconds. When people count 1,2,3, 4 it usually lasts only 2 seconds. The eccentric phase is the most important phase of a resistance exercise as it is the phase that creates the most muscle fibre damage. Adhering to the TUT is critical for achieving maximum results. Maintaining correct technique and completing full range of movement for each and every repetition is crucial. Never sacrifice technique or you will be wasting your time. Take the pain focus on your goal and get the results. You will notice that the majority of gym goers have horrendous technique. Do not copy. Read my material and watch videos to learn proper technique. If training alone reaching the point of failure will mean going to the point where you cant physically complete another repetition without sacrificing correct technique and TUT. For the 6 weeks I would strongly advise you to buddy up or hire a personal trainer(worth the investment). If you have a training partner complete the following on each set : once point of failure has been reached complete three forced repetitions under control(little assistance from training partner) and then complete three eccentric reps if you can withstand the pain. This amount of overload will accelerate your progress. When I won the Body for Life Competition 2004, this is the strategy I used for each set before immediately supersetting with a second exercise for the same muscle group. The pain was immense, but worth it as I achieved outstanding results in a short period of time. I can empathize with the pain you are about to go through but remember the reward - 6 weeks to a Cover Model Body. Have a stopwatch with you during your workout as it is important to stick to the programme precisely. If you have a training partner they can keep track. Sticking to the recovery periods is important as recovery periods that are too long or too short will effect speed of results. Take a 30-second recovery period between exercises and take a 120-second recovery between circuits. No more and no less. By having the shorter rest periods between sets, as well as the intensity, and reaching failure around the 10 repetition mark, your body will experience a larger release of growth hormones which plays a major role in building lean muscle and also accelerates fat burning. Complete 3 rounds of the 10 exercise circuit, and your total workout time should be in and around 50 minutes. If you having a training partner and apply the overload techniquesI which I have outlined above your workout time will be a few minutes longer.
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To achieve maximum stimulation you must change the exercises every training session. When you start a new programme your progress curve will always start out steep and then with each training session there will be progress but less. Normally I recommend to clients to follow a progressive overload programme for 3 weeks maximum( 6-9 sessions) as after this time progress will be minimal and may even plateau. This is when people must change their programme. However as we are looking for maximum results in only 6 weeks we want to keep that progress curve at its steepest throughout so we want to shock the body continuously. Hence why we will change the programme in every training session. When you repeat an exercise as you will do a number of times during the 6 weeks make sure to apply the principle of progressive overload. Use your training logbook to check what weight and repetitions you completed in the previous workout and apply progressive overload in planning the next time you will do that exercise. Use the table on the next page to plan your training programmes. This table outlines your options for each exercise of the 10 station resistance training circuit. As previously mentioned we will be utilising the Peripheral Heart Action workout style so exercise 1 will be lower body, exercise 2 will be upper body, and they will keep alternating for the 10 exercises. To design your workout choose one exercise from each list of exercises # 1 to 10. An example workout would be Exercise # 1 : back squat Exercise # 2 : press-ups Exercise # 3 : alternating barbell step ups Exercise # 4 : wide barbell chin ups Exercise # 5 : Romanian deadlift Exercise # 6 : Alternating Incline DB Press + Twist Exercise # 7 : 1 Legged Barbell Step Ups Exercise # 8 : Single Arm DB Row Exercise # 9 : Seated Leg Curl Exercise # 10 : Lying DB Ext/Curl/Press
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Then for each resistance training day pick a different option for exercises # 1 10 and follow same methodology for each subsequent workout. There are detailed illustrations and explanations of many of these exercises at the back of this book. Ex # 1 Ex # 2 Ex # 3 Ex # 4 Ex # 5 Back Squat Flat Benchpress Alt BB Lunges Wide Grip Chin Ups* Bent Leg Deadlift Incline DB Press & Twist 1 Legged BB Squats (bench) Reverse Grip BB Row Lying Leg Curl EZ Curl/Press/Ext Front BB Squats Incline Benchpress Alternating BB Step Ups Reverse Grip Chin Ups* Romanian Deadlift Box Squat (Front/Back) Press Ups Walking BB Lunges Horizontal Chin Ups Deadlift From Ground Alt Flat/Inc DB Press & Twist & Twist
Ex # 6 Ex # 7 Ex # 8 Ex # 9 Ex # 10
Flat DB Press & Twist 1 Legged BB Step Ups Wide Grip BB Row Seated Leg Curl Lying DB Ext/Curl/Press
Single Arm DB Row Romanian Deadlift**
*can use assisted chin up machine or a bench ** if not chosen as exercise # 5
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Cardiovascular Training Your Cardiovascular training will be on Monday, Wednesday and Friday. Your programme involves completing an Interval Training Session and following it with a Boxing/Kickboxing circuit. So the first phase of your workout is completing an interval training session which is a cardiovascular training session with short bouts of high intensity. We have stressed intensity at length in previous chapters. Pick from only the following options(unless an injury/disability prevents you) : treadmill set on a maximum hill rower stair climber outdoor hill sprints. Choose a different option in each training session for the purpose of maximum stimulation. Also make sure to implement progressive overload each time you repeat a mode of exercise. It is important that you use the correct technique when using the rower. You will find a detailed explanation of how to use a rower correctly with proper technique at the back of the book. Start with an initial 3 minute warm up at a medium phase and once completed start your workout. Complete ten intervals consisting of 60 seconds at a medium pace, followed by 30-second high intensity. For example, if you chose the treadmill you might do 60 seconds at 3.5 mph + 15% incline and then 30 seconds at 5.5mph + 15% incline. All speeds/workloads must be relative to your own fitness level so dont compare to anyone else. The total time for this phase of the training session is 18 minutes, including the 3 minute warm-up. After a short recovery period move onto the second phase of the workout which is a boxing/kickboxing circuit. You will need a full length punchbag or boxing mitts (held by a training partner) whether at home or in the gym. You also need a skipping rope and a medicine ball. This workout will consist of 4 minute circuits. Each minute must be completed with high intensity where you push yourself to your limit. Complete 2 minutes on the punchbag - one minute punching followed by one minute kicking. Vary your punches alternating arms, combinations and areas of the bag you are hitting. If you have a training
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partner alternate sessions between using the punchbag and the mitts. Follow this immediately with 60 seconds, at maximum intensity skipping or stationary sprints or squat jumps and finally 60 seconds of medicine ball throws(against a wall or to a partner). Take 30-second rest between each circuit and complete 7 circuits. Workout Time = 31 minutes. You can find illustrations and explanations for using the punchbag and mitts at the back of the book as well as for skipping and squat jumps. It is important that you keep a training diary. There are record sheets for your 6 week programme included at the back of this book. Proper planning and review will prove invaluable. Remember if you fail to plan you plan to fail. Once again (should have sunk in by now!) results through resistance and cardiovascular sessions will depend on the intensity applied. I am providing the structure but without intensity and progressive overload applied it is just another programme not the lightening fast fat stripper it will be if implemented correctly.
OTE : When you are training it is also important to focus on your flexibility. Through training your muscles will get tight so it is important to keep them loose with daily stretching. Stretching immediately after a cardiovascular workout is the most effective time to stretch. Your muscles are warmed up from the circulation during the workout and more elastic as a result. However do not stretch immediately after resistance training. Resistance training creates micro tears in the muscle fibers and if you stretch immediately this will cause further tears which will be counterproductive. Therefore the optimal time to stretch following resistance training is 4 hours after when the repairing process has started. You can find detailed illustrations and explanations of stretches for all muscles of the body at the back of the book.
SECTION 3
Nutrition
1. Sabotage - utritional Donts

In this introductory chapter to Section 3 I will be outlining my top 12 Nutritional Donts. Each dont will be developed throughout this section. Dont #1 : Dont skip breakfast. Breakfast is the most crucial meal of the day because you are break-ing the -fast. Therefore your breakfast will provide the metabolic boost and energy to kickstart your day. Eating raises your metabolism as the body has to work to burn the fuel and then provide energy through the various nutrients when broken down. Learn more in chapter 2. Dont #2: Dont eat infrequently. Many people eat the typical three square meals a day or even less creating the problem of having massive gaps between meals which has a negative effect on metabolic rate. Some people even have 8 hour gaps between their lunch and their dinner. By eating infrequently, you are guaranteed that your metabolism will be slow, resulting in low calorie burning and slower results. Learn more in chapter 2. Dont #3. Dont eat less than 5 portions of fruit, vegetables and salad per day. Dont undervalue the importance of fruits and vegetables they must be the foundation of your daily nutrition programme for achieving maximum results. They provide Vitamins, minerals and antioxidants. High levels of antioxidants protect the body, sustain high levels of energy, accelerate recovery and as a consequence results and there are many more benefits. Learn more in chapter 3 and 5. Dont #4. Dont avoid fat. Actually eat as much fat as you can the good type that is! All fats are not equal. There are good fats and bad fats. Avoid saturated and trans fats, but eat frequent servings of foods containing good fats i.e omega 3,6 and 9. Learn more in chapter 4. Dont #5. Dont get lured into the low fat marketing trap. The last few decades has witnessed a boom in low fat marketing and products. While some products are okay the majority of these products are actually worse than their originals. Learning how to read nutritional labels on products is important. When fat is excluded from a products ingredients, what do you think replaces it? Learn more in Chapter 4.
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Dont #6. Dont eat carbohydrates on their own. Always consume a portion of carbohydrates and protein at every meal. Carbohydrate sources contain varying degrees of sugar which has the effect of elevating blood sugar and insulin levels. When a high sugar carbohydrate source is chosen your insulin level will elevate substantially, then drop dramatically and then your body craves more high sugar carbohydrates in order to return to neutral. However this usually results in a vicious circle if high sugar carbohydrates are chosen. Not only will this effect your energy levels but it will also lead to fat storage. Learn more in Chapter 3. Dont #7. Dont consume less than two litres of water every day. Our bodies are made up of 70% water and consuming a minimum of 2 litres a day is a critical part of your nutritional plan. Water has an effect on all of the functions and systems of the body. Make sure you remain hydrated throughout each day. Water also detoxifies the body flushing out the waste products and toxins. High intakes of water each day will also increase your fat burning ability. Dont #8. Dont eat red meat. Limit your protein sources to white meat(chicken & turkey), fish, nuts, beans and other vegetarian sources. Red meat contains a high % of saturated fat whether you purchase super lean fillet steak or not. So when you are focused on getting lean red meat is a no go. Dont #9. Dont eat within four hours of bed. If you want to increase your bodyfat percentage fast, eating before bed, is the most effective strategy you can use. Your body wont have the required time to break down this late night meal and burn as fuel before sleep. Excess carbohydrate after temporarily storing in your liver, will convert to fat within a few days as your lifestyle will not require calling on reserves unless an elite endurance athlete. So dont eat within four hours of bed thus allowing your body the time to break down the food which will take longer in this less active phase of your day. Dont #10. Dont eat cheat foods more than once a week In all of my products and coaching I always advocate the use of a cheat day. It is important to incorporate a mental and physical break from a strict nutrition plan. For 1 day per week eat with freedom. In previous programmes I have advocated eating whatever one wants on the cheat day. However for this 6 weeks I would advise you to select a cheat meal not a cheat day. Decide something you really enjoy having could be a pizza, takeaway, icecream, cake or could be going for a few drinks.
Sabotage Nutritional Donts
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Dont #11. Dont eat processed food which are full of sugar, salt and preservatives. The modern lifestyle is all about convenience. Unfortunately this has resulted in people eating more and more processed foods. Fresh food has been replaced by boxes and cans. Once a product is inside a can, bottle, container or a box it contains preservatives, high quantities of sugar, salt and chemicals and additives. Sometimes products contain ingredients which we have never heard of and cant even pronounce. Keep your food as clean and fresh as you can. Try to eat fresh organic food where possible - fruits, vegetables, salads, berries, nuts, seeds, fresh fish, clean white meat, and so on. I would advise you to avoid all processed food for this 6 week programme. You want to flush out toxins and any water retention not add to it. Tip #12. Dont drink alcohol. I can hear you screaming NO!! I will remind you that you only have 6 weeks to achieve your perfect body. Be willing to do whatever it takes. Dont drink alcohol for 6 weeks. Alcohol is the # 1 sabotage to results especially when your target is stripping fat from around the midsection. Alcohol is not a nutritional source and thus contains empty calories which are converted to fat calories. Alcohol increases your blood sugar level, resulting in food cravings, hence why we have the urge to eat during and after alcohol. Hangovers continue your craving for the wrong kind of food. The overall effect of alcohol is detrimental to results. The quality of your sleep is also adversely effected as you are unable to reach the rapid eye movement phase of sleep which is critical to rest and recuperation. Making this sacrifice for your 6-week challenge will be more than worth it.
2. Create That Metabolic Furnace

Our objective with this program is to elevate your metabolism as high as possible, creating a metabolic furnace and burning enormous quantities of calories throughout each day, week and month. Achieving a fast metabolism will create the lean sculpted body you strive to achieve. In the last section I explained how exercise plays a critical role in creating a fast metabolism. Nutrition also plays a key role in this process. In the previous chapter I outlined 12 nutritional Donts. People skipping breakfast and consuming infrequent meals is commonplace and results in lowering your metabolism and achieving poor results. Let me explain the importance of breakfast. By breakfast I mean your first meal of the day. In this programme breakfast will be 1 hour after exercise which must be your first action each day. Each time you eat elevates your metabolism so each morning you will experience a double raise with your first meal following the exercise effect. You will be breaking the fast, which is where the word break-fast originally came from. While asleep, your metabolism is slow. You will continue burning a low level of calories based on your basal metabolic rate(rate at rest). Without a kickstart your metabolism will stay low for the day thus slowing your progress dramatically. I like to compare this scenario to a fire. When lighting a fire, you always have it blazing with loads of fuel to giving off heat. Once the flames decrease you add more fuel until flaming again. This process continues, until you let it die out late at night. Your body requires the same fueling. Breakfast and exercise kickstarts your metabolism first thing in the morning. In order to maintain high levels of energy and a high metabolic level small balanced meals need to be eaten frequently throughout the day so that the body can burn fuel (calories) and give off energy. You need to eat frequent meals every three hours. For example if you eat your first meal at 7am then your next meal should be at 10am, then 1pm, then 4pm and finally at 7pm. Once you have finished your last meal, which should be 4 hours before bed, your metabolism will gradually slow down until you go to sleep. Can you see the similarity with the fire?
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Creating That Metabolic Furnace
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See the graphs below which illustrate the difference in the metabolic effect of having breakfast(series 2) following exercise first thing in the morning and having regular balanced meals every 3 hours versus skipping both exercise and breakfast(series 1), having a quick bite at 10am, lunch at 1pm and dinner at 7pm. Also when someone eats infrequently they tend to eat very large quantities when they do eat which further slows your metabolism. As you can see from the graph below once you have benefited from the early morning kickstart small frequent balanced meals play a vital role in maintaining an elevated metabolism and thus burning a high level of calories daily.
While frequent meals are important so too is ensuring that they are nutritionally balanced meals. Always have a portion of carbohydrates and protein with each meal and have vegetables and/or salad with as many of the meals as possible. A portion would be as follows : Imagine a plate for a minute. This is how it should look of the plate should contain carbohydrate protein and vegetables and salad.
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Would this be a little different to how people normally portion control their meals? Most people eat a huge excess of carbohydrates with each meal, occasional protein and limited amounts of vegetables and salad. This is what leads to sluggishness and increasing fat levels. Remember excess carbohydrates store as fat and too much carbohydrates lead to erratic blood sugar levels. Many people dont eat enough protein which besides muscle repair plays an important role in slowing the release of the sugars from carbohydrates. There is ongoing debate about how much protein one should eat. There is no need for massive amounts of protein but you do need regular servings throughout the day. When you eat carbohydrates, the body breaks them down into glucose to be used for energy. All carbohydrates contain either slow or fast releasing sugars which effects your energy levels. Lets compare having a banana versus a bowl of porridge. Both are healthy food sources. However the banana contains high levels of natural sugar resulting in an energy surge followed by a plunge, whereas porridge contains low levels of sugar thus releasing energy slowly. This is why you feel hungry soon after a banana and not for a few hours after porridge. Ever notice that? This is why it is so important to eat protein with each meal and to eat many fibre containing foods as both the protein and the fibre slow the sugar release from the carbohydrates. So in order to burn as many calories as possible each day never skip breakfast and eat frequent nutritionally balanced meals.
3. The #1 Fat Shredding Tactic

As I have explained the sole role of carbohydrates is for energy Carbohydrates enable you to function throughout the day, maintain high energy levels, complete exercise sessions, maintain concentration and also effect your focus and memory. However excess carbohydrate intake leads to fat storage and erratic energy levels as explained in previous chapter. In recent times obesity has risen dramatically to a level where 2 to 3 adults out of every 4 are obese, and 1 out of every 4 children is obese. The rate will vary between countries but this would be a general average. Throughout the last 2 decades you will have witnessed ongoing publicity in the media regarding low-carbohydrate diets. However many of these diets are dangerous and should never be followed. Let me explain the theory behind these diets. When you eliminate carbohydrates completely the body is being deprived of its normal energy source. When this happens the body must look elsewhere for a source of energy. Ideally the energy should come from fat. However in many of these diets the body actually eats itself for energy decreasing your muscle mass and bone density. Why? Have you heard of fight or flight? In these situations the body is fighting and protecting itself from what it decides to be starvation. Your body fights by storing the fat and using everything else for fuel. Hence why most of the weight loss on these diets is actually muscle and bone as well as water being cleared out from many years of water retention. From your bodys perspective allowing your fat to be used as fuel during what it sees as starvation would be suicide and hence the self preservation trigger. On many of these diets people drop incredible weight fast but often only a small proportion of this weight loss is actually fat. Once the dieter is done they are left with a slower metabolism than when they started due to decreased lean muscle and the fact that the digestive system was made nearly redundant. However it is possible to achieve accelerated results through a low carbohydrate nutrition plan one it is carefully structured and followed for only a short period of time. A low carbohydrate diet for a short period of time can be safe and very effective but only if designed correctly. You will be following a safe and effective low carbohydrate nutrition plan as our goal is short term but also long
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term as I promised you earlier in the book that maintenance will be easy which it will be once you follow an effective plan. Cutting carbohydrates, if done correctly, is the fastest fat stripping strategy you can use. A safe and effective plan will lead to incredible results in a very short space of time. Our objective is to strip fat fast but importantly to maintain our muscle mass which has such an important metabolic effect. When cutting carbohydrates, you must have a really high intake of vitamins and minerals which you will find in fruits, vegetables, salad, and berries. Vitamins and Minerals protect against the free radical damage created and to also provide energy. This is important protection to your immune system and body when cutting carbohydrates. You must also make sure to eat regular servings of protein. The quality of the food you eat must also be high. It is important to be aware that cutting carbohydrates may lower your energy, enthusiasm, motivation and focus during the 6 weeks. This is another reason why your mindset will be so important as outlined in section 1. My carbohydrate-cutting strategy is safe and effective especially as there is a phased in approach. My strategy involves a gradual phasing out of carbohydrates over the 6 weeks, allowing your body to adapt so no sudden cutting of carbohydrates and the negative effects that follow. However only follow this strategy for this 6 week programme. I have outlined your specific 6 week carbohydrate-cutting programme in chapter 6 which also lists your options for each food source.
4. More Fat, Less Fat

It is a common misconception that one should avoid all fat containing foods by assuming that if you eat any fatty foods you will get fat. However this is partly a huge myth about fat which is compounded by the low fat food industry. Ironically following such advice is counterproductive to your goal of getting lean. I am here to tell you that you should be eating as much fat as you can or your results will be limited. The more fat you eat the more fat you will burn shocked?? Let me explain. Not all fats are equal. There are actually two types of fat good fat and bad fat. Bad fats are are saturated and trans fats and are found in all confectionary, fried foods, takeaways and red meat. Good fats are found in oily fish, nuts and avocados and are classified as Essential Fatty Acids(EFAs) or omega 3, 6 and 9. Your nutrition plan should have a high-essential fat content . The benefits are many: Improved memory, focus and concentration Bone health Improved general health, bodily functions and eye health Improved hair and skin health And importantly increased fat burning
Yes that is true the more EFAs you eat the more you increase your fat burning ability. By not eating high quantities of EFAs your fat burning gene and hormones are switched off. So even by eating a clean diet your fat burning will be very limited unless it contains large quantities of foods such as oily fish, salmon, trout and mackerel, and any form of nuts and also avocados. If you dont like these foods then an EFA supplement is a necessity. Personally I eat large quantities of EFA containing foods and also take an EFA supplement. The more EFAs you eat the leaner you will be. Another important benefit is keeping your joints oiled. Intense exercise will put huge pressure on your joints over a prolonged time period so you must keep them healthy and lubricated. Neglect will lead to injuries and bone problems.
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Start increasing your intake of essential fatty acid containing foods and start witnessing the fat flying off.
5. My Secret Weapon For Lightning Fast Recovery

I will start this chapter with a question : From what you have learned so far what is the key food source for recovery? Answer : Vitamins and Minerals I have explained in depth about how a lean sculpted body results from the combination of muscle stimulation through intensity and recovery through nutritionally balanced meals. The second part of the equation is critical as without the right nutrients results will be minimal. The most important nutrient source for recovery is not protein (while still important) but vitamins and minerals. Vitamins and Minerals are found in fruits, berries, vegetables and salad and are the foundation of good nutrition. A low intake will limit results whereas a high intake will accelerate results. The antioxidants found in these foods combat free radicals created from many sources including oxidative stress from exercise. Most people dont eat enough of these food sources for a few reasons : Time to buy, peel, cook, eat Cost for the required quantity and especially if organic Taste everyone likes some sources and dislike others. Some have never eaten any vegetables claiming they hate the taste Seven years ago, I came across a solution, called Juice Plus. Juice Plus is a product that contains the equivalent of 7 pounds of raw fruit, vegetables and berries. Juice Plus contains 26 different sources of fruits, vegetables and berries. Juice Plus is my solution. It is my insurance policy. Everyone has a gap in their nutrition whether you eat loads of fruits and vegetables or none at all. Noone can eat huge varied quantities each day. There are so many sources. That is why it is a solution as everyone has a nutritional gap whether it is narrow or wide. In addition to eating large quantities of antioxidant rich foods
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on a daily basis Juice Plus is my way of guaranteeing a high level of antioxidants in my bloodstream each day.
My juiceplus experience began in april 2004 when I made the decision to add it to my personal nutrition and supplement programme. I made that decision based on the mind blowing research available and the fact that the company was committed to ongoing research each year. Juice Plus is backed by scientific research, and importantly independent research from top universities around the world. Universities such as Sydney, UCLA, Kings College, Tokyo, Graz, are among many top universities around the world which have finished and published research studies. The calibre of the health professionals and athletes taking and recommending this product also impressed me. At the time I regarded my lifestyle as near flawless. I rarely drank alcohol (maybe 1 or 2 times per year). I never smoked. Never took drugs. I exercised at least once a day 6 days per week. I was in good shape having won my category in the Body For Life Competition and I was in overall good health. I ate a healthy balanced diet and got in about 5 portions of fruit and vegetables daily although I mainly did so knowing I should as opposed to wanting to. What were my expectations with juiceplus? Very little as I had low expectations of feeling any different from taking this product but I had belief
My Secret Weapon For Lightning Fast Recovery
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that the product contained what it claimed and would benefit my health without necessarily being consciously aware of it. However much to my surprise about a month after I started regularly taking Juice Plus I was feeling more alive each morning. I was waking up fresher and usually before the alarm (at that time I needed 8 hours sleep). I felt more alert and focused. I felt a little more energy. Prior to taking Juice Plus I had the impression I was superman but obviously I wasnt quite there yet. One day a client of mine asked me if I was using any special cream as she had noticed that my skin was much clearer and I had a better overall colour. As I live in Ireland it definitely wasnt the sun and Juice Plus was the only change I had made in my lifestyle. Over 7 years on and I have incredible energy. I only need 5-6 hours sleep a night and get up at 5am every morning. Having an international business and a family I need high energy levels and alertness all day. My mind is always very focused and alert. I have not had a cold or any illness in the last 7 years since adding Juice Plus when previously I was regularly sick and relied on medication for a quick fix. I have taken no medication in 7 years and have not needed to visit my doctor. My nails and hair grow like crazy(they are just made of cells so the better nourished you are the quicker they will grow). My nails are also rock hard. My skin is in good condition and I have a healthy colour and glow (as someone told me once!!). The paragraph above is all regarding health and appearance but what about performance and recovery? This is where my passion for the product has really materialised. The difference in my performance and recovery has been incredible. I ran the New York Marathon a few month after starting Juice Plus and I ran the Paris Marathon 2 years after starting Juice Plus. In the Paris Marathon I knocked an incredible 36 minutes off my time and that was with less training. Why? Because after each training session my body was getting good nutrition but also 7Ibs of raw fruit and vegetables with Juice Plus which was dramatically shortening my recovery time allowing me to progress faster each training session. Since 2004 my results are super charged compared to 7 years ago and in this time I have trained for bodybuilding, marathons or triathlons.
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I also use Juice Plus Complete which is a wholefood balanced meal replacement which as my post training shake has been incredible. So no matter what your desired result, being able to have a guarantee of such a high quantity and quality of antioxidants will substantially speed your results. Over the last few years I have recommended Juice Plus to hundreds of clients and associates and their results are my own personal research and proof as to how good this product is. You can access more information on the product, research studies and also the health professionals and athletes who take and recommend the product by visiting my site http://bit.ly/myfruitvegsolution I cannot recommend it highly enough.
6. Your 6-week utrition Bible

Now that you know the nutritional strategies for achieving your Cover Model Body lets design your nutrition programme. This chapter will be your 6 weeks nutrition bible. See below lists of foods for each food source that you can choose from.
Protein Chicken Turkey Cod Haddock Whiting Plaice Tuna Salmon Trout Mackerel Peanuts Hazelnuts cashew nuts brazil nuts Walnuts Almonds Avocados vegetarian sausages vegetarian mince vegetarian burgers Chickpeas kidney beans aduki beans Butterbeans Lentils soya products Eggs Carbohydrates wheetabix branflakes porridge muesli wholemeal bread spelt bread rye bread oat cakes rice cakes bananas apples oranges pineapples grapes grapefruit melon pears peaches raisins Berries(various) brown rice basmati rice couscous wholemeal pasta Wholemeal spelt pasta sweet potatoes sweetcorn essential Fats Salmon Trout mackeral Peanuts hazelnuts cashew nuts brazil nuts Walnuts almonds avocados pine nuts sesame seeds Pumpkin seeds Vegetables and Salad Lettuce Tomatoes Cucumber Onions Beetroot Peppers Spinach pickles/gerkin Peas Carrots Broccoli Cauliflower green beans Kale Cabbage
*any type of fruit or vegetable not on list above is allowed
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The list of carbohydrate options includes only slow-release carbohydrates (except fruit) as during the 6 weeks we must minimise any insulin spikes and want to maintain stable blood sugar levels throughout. The protein choices allow for whether you are a meat eater, vegetarian or vegan. It is important to include as much EFA containing foods as you can to accelerate your fat burning. While it is vital that you eat high quantities of vitamin and mineral containing foods remember to limit your fruit and berry intake as they are fast releasing carbohydrate sources. Focus more on keeping a high intake of vegetables and salad. In summary here are the rules for your nutrition plan : Have breakfast first thing in the morning 1 hour after training session Eat small balanced meals every 3 hours Dont eat within 4 hours of bed Have 1 portion of carbohydrate and 1 portion of protein with each meal where outlined Your portion guidelines are as follows : plate carbohydrates, plate protein and plate vegetables and salad(except where carbohydrates are excluded) Drink minimum 2 litres of water each day Eat as much EFA containing food sources as you can Eat large and frequent quantities of vegetables and salad each day. Only eat fruit and berries if you choose as a carbohydrate source for that meal where carbohydrates are allowed on the plan.
When designing your nutrition programme it is also important to factor in the following : Waking time Bedtime Training time Hours of work Breaks allowed When you need to prepare meals and when you can cook at home When you must eat out whether for business or pleasure
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So for each meal select a carbohydrate source from the list (except where carbohydrates excluded). Then select a protein source and include portions of EFAs and Vitamins and Mineral Sources daily. Make sure you vary your choices for each food source. This will be important to avoid boredom as your body needs nutritional stimulation from having to break down different food sources just as your body needs new stimulation from different exercises. Also every food source has different nutrients so variety is important so that you get as much variety as possible in all nutrient types. Taking the time to plan and review each day will be very important. Make sure you keep a food diary. It is important that you plan each day in advance and prepare meals/snacks where necessary. Each night you should fill in what you actually ate compared to what you had planned. This way you will be able to identify trends and identify where you may need to tweak your plan. Life will inevitably get in the way sometimes. See a sample diary entry of planned v actual on the next page . Use this as a guideline for planning your daily nutrition plan. Also at the back of the book you can find your 42 day nutrition diary. Make sure to use this each day as review and planning are key to success.
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c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids water = w
Plan
Time Meal 1 7am Type Choice Quantity Time Meal 1 7.10am Type
Actual
Choice Quantity
C P V/M EFA W
porridge seeds seeds glass
bowl spoon spoon 1
C P V/M EFA W
porridge Seeds Seeds Glass
bowl spoon spoon 1
Meal 2 10am
C P V/M EFA W
oatcakes PN Butter PN Butter glass
2 2 spoons 2 spoons 1
Meal 2 10.25am
C P V/M EFA W
Apple Nuts Nuts None
1 5 5
Meal 3 1pm
C P V/M EFA W
couscous avocado/tuna mixed salad avocado glass
1/4 plate
Meal 3 1.30pm
1 2 Meal 4 4.05pm
C P V/M EFA W
rye bread tuna various salad none glass
2 1 tin
Meal 4 4pm
C P V/M EFA W
banana hazelnuts nuts glass
1 15 15 1
C P V/M EFA W
grapes hazelnuts carrot hazelnuts glass
10 10 1 10 2
Meal 5 7pm
C P V/M EFA W
Meal 5 7.30pm salmon peas, carrots salmon glass
C P V/M EFA W
salmon peas, carrots salmon glass
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I will now elaborate on your carbohydrate cutting program mentioned in Chapter 3. The plan below is for this 6 week period only in order to accelerate results. It is not a lifestyle plan. What is important is that you follow the programme exactly for maximum results. If you are familiar with carbohydrate cutting and feel mentally strong enough, then I would advise you to follow the last 2 weeks of the plan throughout the 6 weeks. Remember when you start cutting back the carbohydrates, you may have less energy, less concentration and focus and less motivated and positive. See diagram below :
Week1 Week2 Week3 Week 4 Week 5 week 6 meal 1 yes yes yes yes yes yes yes yes yes yes yes yes meal 2 yes yes yes yes yes yes yes yes no yes no yes meal 3 yes yes yes yes yes yes yes yes no yes no yes meal 4 yes yes yes yes no yes no yes no yes no yes meal 5 No Yes No Yes No Yes No Yes No Yes No Yes Carb Protein Carb Protein Carb Protein Carb Protein Carb Protein Carb Protein
For weeks 1 & 2, eat a portion of carbohydrates with each meal up to and including your mid-afternoon meal. That means no carbohydrates in your evening meal. You will just have protein, vegetables and salad sources. For weeks 3&4 dont have any carbohydrates after lunch time. Include carbohydrates first thing in the morning with your breakfast, mid-morning and lunch. Dont have any carbohydrates for mid evening and dinner. Just have proteins, vegetables and salad sources. For the last two weeks, weeks 5&6, dont have any carbohydrates except with your first meal. It is very important that when you reach weeks 5&6 that your carbohydrate choice will sustain energy for a number of hours. I would recommend porridge as your first meal. This is a gradual phased in approach to carbohydrate cutting and is highly effective and safe by allowing your body to adapt.
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Remember the important equation for results :
Exercise Stimulation through High Intensity Exercise + utrient Balanced, portion Controlled utrition = Incredible Results
You have now been educated in nutritional strategies and the importance of each nutrient. You have been given a structured nutrition plan and sample recipes(see back of book). Your carbohydrate-cutting program has been outlined. Now piece the information together and create your individualized program based on your own lifestyle and needs. I have even included a nutrition diary at the back of the book. What matters now is the most important factor follow the programme exactly. It works! Your Cover Model Body Awaits.
SECTION 4
Sleep
1. Recover Or the Dream Is Over

In the previous three sections you have learned about the importance of daily mental training, physical training and also the key role a balanced nutrition programme plays in recovery. However these are only 3 of the 4 necessary pieces of the jigsaw in achieving your Cover Model Body. Most people are unaware of the importance of the 4th piece which is quality sleep. Your sleeping hours are the most crucial hours of your day in achieving your desired results. If you dont achieve high-quality and the required quantity of sleep, your recovery will be slow which will effect your results. Mental training creates that positive mental environment where you believe you are going to achieve. Physical training breaks down the muscle fibers, and nutrition feeds the body with key nutrients to recover. Sleep allows your body the chance to recover and use nutrients to recover and repair those microfiber tears. Sleep is the only time of the day that you are totally inactive, the only time your body is totally at rest and recuperating. However just getting sleep is not enough. Your sleep must be of sufficient quality. Too much focus is placed on the quantity of sleep when it is the quality that matters most. Throughout this book you have read about the importance of quality over quantity in all aspects. I believe that too much sleep is actually worse for you than too little. I have found personally and with clients that getting 6 hours of quality sleep is adequate. I believe people are getting too much sleep and this has adverse effects. In the next chapter, I will reveal my key strategies for achieving highquality sleep. Most people sleep anywhere from 8 to 12 hours per night, yet remain tired and lethargic throughout the day. What this highlights is that these people are getting low-quality sleep. So, if you are one of those people who always feels tired despite getting 8 to 12 hour sleep you must address the quality of your sleep. It is a myth that you can catch up on your sleep. This is impossible and when it is gone it is gone. Everyone has a sleeping rhythm known as circadian rhythm. I will explain this more in the next chapter but erratic and irregular quantities of sleep added to irregular waking and bed times will leave you in a cycle of feeling permanently tired and lethargic. Shift work has a major impact on
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sleeping patterns but can be counteracted with careful planning and structuring of your day. All obstacles can be overcome. Each day you have a starting point and an endpoint. Structure your routine from your waking time, whether it is 12pm, 5pm or 6 am and stick to the guidelines outlined in section 3. Your pre sleep activities determine the quality of your sleep. Read more about this in the next chapter. In summary, for maximum results you need to get high quality sleep. Sleep is critical for recovery and an important part of the four-piece jigsaw of mental training, physical training ,balanced nutrition and good quality sleep.
2. How to Sleep Like A Baby

In the previous chapter we stressed the importance of sleep and in particular high quality sleep. This chapter will deal with the how in achieving high quality sleep. Tell me are you always tired and lethargic despite 8-12 hours sleep each night? I will now reveal strategies which implemented will transform your sleep, energy and results. Firstly we will deal with association. You need to associate your bedroom with sleep and sex only. If you watch TV in the bedroom, or work in the bedroom your mind associates the bedroom with these activities. You must destroy these associations. You need to create positive associations as mentally you will trigger certain expectations when you enter the bedroom. When you enter the bedroom, you want your mind to think this is the time to go to sleep, time to rest, time to relax You need to be able to wind down your body and mind so that you go to bed in a very relaxed and peaceful state. You must create a bat cave. We naturally react to light and darkness. When dark you feel sleepy and with light you feel more alive and awake. Just look at the effect of weather conditions on peoples energies. This is why in summertime we get up earlier without any problem and feel awake at 10pm when still bright. In the winter, when dark, people feel sleepy, lethargic and find it difficult to get up in the mornings, and get tired earlier in the evening. Can you relate to this? To create your bat cave make sure your room is pitch dark, ideally have blackout curtains and turn off all lights in the house. It is also important to wear comfortable bed clothes, not too heavy, not too light, whatever is comfortable. The objective is creating a environment which is relaxing, peaceful and comfortable for you. Dont have any LCD displays in your room. This means no tvs on standby, no electric alarm clocks, clock radios and definitely no mobile phone. Even if on standby such items will transmit radiation into your sleeping environment preventing your mind shutting down. Use a battery alarm clock. Make sure all electrical items are plugged out so there will be no radiation or electricity around keeping you mentally awake.
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Above we discussed tips for created a peaceful and suitable environment within the bedroom and creating a proper sleeping environment. Now we must focus on your pre-sleep activities which ultimately determine the quality of your sleep. If you have been watching TV, surfing the net, exercising, finishing projects for work, using your laptop, studying, drinking coffee or any such activities before bed you will not get quality sleep. It is imperative that you shut down and relax your brain before sleep. Otherwise you will be mentally still alert, even though physically shattered and sleepy. You must take time before bed to totally relax your mind and leave the day behind you. For a minimum of 30 minutes before bed avoid TVs, computers, work, exercise or anything stimulating. Although used for relaxation, watching TV stimulates your brain due to the rays being transmitted. The same applies to computers, mobile phones and any electrical device. You may fall asleep watching TV but mentally you are still awake. For 30 minutes before bed choose one of the following : Have a bath or shower Listen to soothing, calm music Meditate or do some stretching, yoga or pilates Read fiction or non work related material Relaxation or breathing techniques
Even by spending 10 minutes before bed enjoying such activities you will notice a huge difference in the quality of your sleep as you will then go to bed in a relaxed mental and physical state. Have you heard of circadian rhythm? This is vitally important. Circadian rhythm is an internal natural sleeping rhythm that everyone has. This plays a big role in how alive and rested you will feel every day. Bad sleeping patterns i.e. irregular waking and bedtime hours and erratic hours of sleep, have a big impact on how you feel. If you dont follow a sleeping pattern your natural circadian rhythm will be out of kilter and you will constantly feel tired and lethargic. Routine is very important. The number of hours of sleep that you get each night must be consistent. If you need 8 hours of sleep, then have 8-hours of sleep each night. I sleep 6 hour maximum per night. I routinely go to bed at half eleven and get up at half five. On weekends, I might go to bed at half one, but
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next morning Ill still wake up at half-seven the latest. I always maintain a consistent block of 6 hours of sleep. This is my bodys routine now. By following a routine you create a rhythm that your body will follow and once you follow it you will experience optimum alertness and freshness each day. You must sleep the same number of hours regardless of waking or bedtime. Many take 8, 10, or even 12 hours or more sleep at weekends. Ones social life tends to determine the waking and bedtime. Also alcohol is a factor that will adversely effect quality of sleep. This totally throws out your rhythm. I am not saying to avoid a social life but for the majority of the week follow a set rhythm and at weekends stick to the same number of hours sleep regardless of bedtime. This will make a dramatic difference to your alertness, productivity and most importantly your recovery, performance. Ultimately this final piece of the jigsaw determines results. Alcohol sabotages quality sleep. If you drink alcohol your mind does not rest despite physically appearing asleep. Alcohol prevents you reaching the rapid eye movement phase of sleep the deepest and most critical for recovery. Your sleeping pattern goes in cycles while asleep from light sleep, to medium sleep, to deep sleep. It is very important that you experience a number of periods of deep sleep during your sleeping cycle in order to wake up rejuvenated and refreshed and to allow your body to repair. With alcohol in your system you are limiting your results. So for the duration of this 6 week challenge I would strongly recommend and advise you to eliminate alcohol completely. Success means sacrifice. Stress has become a common feature of modern life and is another reason why the pre sleep relax and unwind session is crucial. Regardless of what is going on in your life, no matter how stressful things are, you need to shut down. If ging to bed focused on stressful situations and full of worry you will guarantee poor sleep. Do your best to control your stress levels. However I appreciate this is easier said than done. If stressed take time out each night for an activity you love and that you find relaxing. Here is my personal strategy for achieving a relaxed, peaceful and positive state ensuring pleasant dreams. Each night before bed I do the following : read my goals read my why list read my statement of gratitude
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do some visualisation and read some personal development or inspiring material which reflect my dreams and goals By using this strategy I fall asleep relaxed and in a positive state. Your dreams will tend to incorporate whatever was foremost on your mind just prior to sleep. Hence the reason for the dreams you have when stressed and worried. By following my strategy your goals will come to life in your dreams and this will create more belief in your subconscious with regarding your goal. With my strategy you will live your future through your dreams. This will reinforce your belief that achieving your goals is only a matter of taking consistent action and time. Does this make sense to you? So in summary if you want to sleep like a baby getting high-quality sleep and surviving on 6-hour sleep like I do : Create association of bedroom with sleep and sex only Create a bat cave Wear comfortable loose fitting clothes Cut off all electrical circuits in your room Choose relaxing pre sleep activities Avoid alcohol before bed Leave stress and worry for tomorrow before you sleep Create positive feelings by reading your goals, whys, statement of gratitude, visualisation and reading inspiring material
By following what I have outlined above you will see a dramatic difference in your sleeping patterns and experience the knock on effect during each day. You will feel invigorated and rejuvenated and you will have completed the final piece of the 4 piece jigsaw for achieving maximum results. Within 6 weeks you will have achieved your Cover Model Body Enjoy.
6 WEEKS
TO A
COVER MODEL
BODY TOOLBOX
6 Weeks to a Cover Model Body Training Diary 6 Weeks to a Cover Model Body Nutrition Diary Resistance Training Manual Cardiovascular Training Manual Flexibility Manual
Day 1 of 42 Day : Mode of exercise chosen : Date: Time :
Planned recovery Interval # 1 Interval # 2 Interval # 3 Interval # 4 Interval # 5 Interval # 6 Interval # 7 Interval # 8 Interval # 9 Interval #10 Circuit #1 Boxing Kicking Skip/Sprint/Sq Jumps Medicine Ball Throws Circuit #2 Circuit #3 High Intensity
Actual Recovery High Intensity
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Day 2 of 42 Day : Date: Time : Actual Planned Circuit 1 Circuit 2 Circuit 3 Wgt/Reps Wgt/Reps Wgt/Reps Wgt/Reps
Exercise Exercise # 1 Exercise # 2 Exercise # 3 Exercise # 4 Exercise # 5 Exercise # 6 Exercise # 7 Exercise # 8 Exercise # 9 Exercise # 10
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planned recovery Interval # 1 Interval # 2 Interval # 3 Interval # 4 Interval # 5 Interval # 6 Interval # 7 Interval # 8 Interval # 9 Interval #10 Circuit #1 Boxing Kicking Skip/Sprint/Sq Jumps Medicine Ball Throws Circuit #2 Circuit #3 High Intensity
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Day 1 of 42 c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids water = w
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Resistance Training Manual
151
CHEST EXERCISES
FLAT DB PRESS START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : shoulders Muscles Worked : Deltoids Middle of Chest, Back of upper arm, Front of
Pectoralis Major, Pectoralis Minor, Triceps, Anterior
Instructions : Lying on a flat bench, head on bench, feet flat on ground( or on bench if want to support the back more), taking overhand grip of dumbbells, start with arms fully extended over chest and DB heads touching. Slowly lower down in a controlled arc motion until there is a bend at the
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elbows of 90 degrees or less and DBs touch off your shoulders. At this point elbows should be slightly below Level of shoulders. Hold for a second, then push dumbbells straight back up and in together at the top in a triangular movement. Keep DBs over chest at all times.
INCLINE DB PRESS START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Upper Chest, Back of upper arm, Front of shoulders Muscles Worked : Deltoids Pectoralis Major, Pectoralis Minor, Triceps, Anterior
Instructions : Lying on an incline bench, head on bench, feet flat on ground, overhand grip of dumbbells, start with arms fully extended over chest
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and DB heads touching. Slowly lower down in an arc motion until there is a bend at the elbows of 90 degrees and DBs touching shoulders. At this point elbows should be slightly below Level of shoulders. Hold for a second, then push dumbbells straight back up and in together at the top in a triangular movement. Keep DBs over upper chest at all times. Keep movement controlled.
FLAT BENCHPRESS START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Middle of Chest, Back of upper arm, Front of shoulders Muscles Worked : Deltoids Pectoralis Major, Pectoralis Minor, Triceps, Anterior
Instructions : Lying flat on bench, make sure that head is on bench and that feet are flat on ground(or on bench for extra back support). Before starting place arms in position of 90 degree bend at the elbows with elbows wide and chest opened out and grip the bar this wide apart. Take an overhand grip of the bar. Slowly bring bar down to mid chest breathing in, at this point, elbow joint should be at 90 degrees or less. Hold for a second, then extend
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arms up breathing out on exertion. Keep bar over chest and elbows wide at all times.
INCLINE BENCHPRESS START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Muscles Worked : Deltoids Upper Chest, Back of upper arm, Front of shoulders. Pectoralis Major, Pectoralis Minor, Triceps, Anterior
Instructions : Lying on an incline bench, make sure that head is on bench and that feet are flat on ground. Place arms in position of 90 degree bend at the elbows with elbows wide and chest opened out and grip the bar this wide apart. Take an overhand grip of the bar. Slowly bring bar down to mid chest breathing in, at this point, elbow joint should be at right angle. Hold for a second, then extend arms up breathing out on exertion. Keep bar over upper chest all times.
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PRESS UPS START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Area of Body Worked : shoulders Muscles Worked : Deltoids Middle of chest, back of upper arm, front of
Pectoralis Major Pectoralis Minor, Triceps, Anterior
Instructions : Go down on all fours with arms shoulder width apart. Raise up the lower part of your Legs and cross them in the air. Contract your tummy and keep your back straight. Now lower your body towards the ground by bending your elbows to 90 degrees. Now push up to full extension again by using your arms and not your body. Repeat. Breathe in on the way down and breathe out on the way up. Do exercise in a slow and controlled manner. If this seems too difficult then go back to all fours or to make it harder do full Length press ups(NB V Advanced)
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CHEST PRESS START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Middle of Chest, Back of upper arm, Front of shoulders Muscles Worked : Pectoralis Major Pectoralis Minor, Triceps, Anterior Deltoids. Instructions : Sit, back against bench, take grip of upper handles making sure that arms are parallel to ground(adjust seat if needed) - palms facing away from body and slowly push outwards, breathing out on exertion, fully extending arms. Hold for a second, then slowly return to starting position with weight slightly off weights stack and upper arms are slightly beyond the line of the shoulders. Keep back firmly against bench and upper arms parallel to the ground at all times. Repeat.
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BACK EXERCISES
WIDE GRIP PULLDOWN START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Shoulders Back, Biceps, Forearm, Rotator Cuff, back of
Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Flexors, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids Instructions : Sit in so that pads are on your knees and your knees are bent at 90 degrees and feet flat on floor. Grip the bar, palms forward, so that elbows are bent at 90 degrees when in contracted position. Place the thumbs over the bar to take the wrists out of the exercise. Start with arms fully stretched. Contract your core and keep spine straight and have a slight lean back. Slowly pull the bar down to touch the upper chest, breathing out as you do so. Hold for a second before slowly returning the bar to starting position by fully stretching out the arms. Maintain strict control over the bar at all times.
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REVERSE GRIP PULLDOWN START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Muscles Worked : Infraspinatus, Deltoids Back, Biceps, Forearm, Rotator Cuff, Shoulders Latissimus Dorsi, Trapezius, Biceps, Flexors,
Instructions : Sit in so that pads are on your knees and your knees are bent at 90 degrees and feet flat on floor. Take a narrow grip of the bar, palms facing towards you. Contract your core and keep spine straight and have a slight lean back. Now slowly pull the bar down to upper chest keeping the elbows close to your side and squeezing your shoulder blades. Hold for a second before returning slowly to full extension. Breathe out on exertion as you pull the bar down and breathe in as you return to starting position.
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PARALLEL PALMS GRIP PULLDOWN START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Muscles Worked : Infraspinatus, Deltoids Back, Biceps, Forearm, Rotator Cuff, Shoulders Latissimus Dorsi, Trapezius, Biceps, Flexors,
Instructions : Sit in so that pads are on your knees and your knees are bent at 90 degrees and feet flat on floor. Grip attachment with palms of hands facing each other. Contract your core and keep spine straight and have a slight lean back. Now slowly pull the bar down to upper chest keeping the elbows close to your side and squeezing your shoulder blades. Hold for a second before returning slowly to full extension. Breathe out on exertion as you pull the bar down and breathe in as you return to starting position.
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PARALLEL GRIP CHINS START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Middle back, Front of arms, forearms, Flexor muscles, Shoulders Muscles Worked : Lattisimus Dorsi, Trapezius, Brachii, Brachioradialis and flexor muscles, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids Instructions : Grip the bars with palms facing each other and about 1 foot apart. Start in the hanging position. Pull yourself up using the back and arms until you are above the bars and arms fully contracted. After a momentary pause slowly lower back down again to a full stretch. Keep the spine straight at all times. Breath out as you pull up and in as you lower.
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WIDE GRIP CHIN UPS START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked: Muscles,Shoulders Back, Front of arms, Forearms, Flexor
Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Brachioradialis and flexor muscles, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids Instructions : Grip bar with palms forward, so that elbows are bent at 90 degrees when you are at the top of the movement. Start in the hanging position. Pull yourself up using the back and arms until the bar touches the chest and your chin has cleared the bar. After a momentary pause slowly lower back down again to a full stretch. Keep the spine straight at all times. Breath out as you pull up and in as you lower.
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REVERSE GRIP CHIN UPS START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Back, Front of arms, Forearms, Flexor muscles, shoulders Muscles Worked : Latissimus Dorsi, Trapezius, Brachii, Brachioradialis and Flexor muscles, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids Instructions : Grip the bar narrowly, a few inches apart, with palms facing towards you. Start in the hanging position. Pull yourself up using the back and the arms until the bar hits the chest and your chin has cleared the bar. Slowly lower to starting position. Keep spine straight at all times. Breath out as you pull up and in as you lower down
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ASSISTED WIDE CHIN UPS START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Shoulders Back, Front of Arms, Forearms, Flexor muscles,
Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Brachioradialis and flexor muscles, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids. Instructions : Select a weight, which allows you enough help to perform the movement. Stand on the platform. Take a wide grip of the bar so that elbows are bent at 90 degrees when at the top of the movement. Have palms facing away from body. Starting off with arms fully extended, pull upwards and bend elbows until chin reaches Level of handle bars. Now slowly lower to starting position. Maintain a straight back throughout the movement. Breathe out on exertion and in on relaxation.
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ASSISTED REVERSE GRIP CHINS START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Shoulders. Back, Biceps, Forearms, Rotator Cuff and back of
Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Flexor muscles, brachioradialis, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids. Instructions : Select a weight, which allows you enough help to perform the movement. Stand on the platform. Take a narrow underhanded grip of the bar with palms facing body. Starting off with arms fully extended, bend elbows and pull body up until chin reaches Level of handle bars. Now slowly return to starting position. Maintain a straight back throughout the movement. Breathe out on exertion and in on relaxation.
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PARALLEL GRIP CHINS ASSISTED START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Shoulders. Back, Biceps, Forearms, Rotator Cuff and back of
Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Flexor muscles, brachioradialis, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids. Instructions : Select a weight, which allows you enough help to perform the movement. Stand on the platform. Take a grip of the bars with palms facing each other. Starting off with arms fully extended, bend elbows and pull body up until chin reaches Level of handle bars. Now slowly return to starting position. Maintain a straight back throughout the movement. Breathe out on exertion and in on relaxation.
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HORIZONTAL CHIN UPS START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Shoulders Back, Front of Arms, Forearms, Flexor muscles,
Muscles Worked : Latissimus Dorsi, Trapezius, Biceps, Brachioradialis and flexor muscles, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids. Instructions : Place a barbell on a rack a few feet above the ground just high enough to allow you to hang down from it horizontally without your back touching the ground. Grip the barbell so that when you are in the top position your elbows will be bent at 90 degrees. Start in the hanging position. Here your arms should be fully extended and lats and arms fully extended. Only point of contact with ground should be feet. From here pull yourself up to the bar until you touch it with your chest. Here contract your back muscles
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and after momentary pause slowly lower back down to stretched position. Keep movements slow and controlled and breath out on exertion.
VERTICAL ROW START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Middle and upper back, back of shoulders, front of arms Muscles Worked : Rhomboids, Trapezius, Lattisimus Dorsi, Posterior Deltoid, Biceps
Instructions : Sit into machine with chest pressed against pad. Keep feet flat on the floor and knees bent at 90 degrees. Grip the handles(vary depending on the types of grips) and start with a fully stretched arm position and keep the core area contracted. Pull the handles towards chest and squeeze shoulder blades together for the last part of the movement and slowly return to stretched starting position. Repeat. Breath out as you pull and in as you return to start.
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SEATED ROW START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Muscles Worked : Back, Front of Upper Arm, Latissimus Dorsi, Rhomboids, Posterior Deltoids
Instructions : Sit at machine, spine straight, core contracted and knees slightly bent. With arms extended, grip the handle and start in stretched position with weight stack not touching down. From here pull the handle right into stomach. Hold for a second in this position, squeeze shoulder blades together and slowly extend arms again. Breathe out as you pull handle in and breathe in as you extend arms. Make sure to keep the torso area in same position throughout.
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BENT OVER DB ROW START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Muscles Worked : Deltoids Back, Front of Arms, Forearms, Shoulders Rhomboids, Latissimus Dorsi, Trapezius, Biceps,
Instructions : Place foot on bench and place chest on thigh. Slightly bend supporting Leg. Leave arms hang with knuckles forward holding DB. Pull DBs up so that elbows bend to 90 degrees at the top of the movement. Concentrate on pulling with the back and the upper arm. Squeeze the shoulder blades at the top of the movement and slowly lower to starting point. Keep body steady at all times. Only arms should move. Keep upper arm parallel to ground at all times so there is a straight line from elbow to elbow. Breath out as you pull up and in as you lower down.
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PRONE DB ROW START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Back, Front of Arms, Forearms, Shoulders Muscles Worked : Deltoids Rhomboids, Latissimus Dorsi, Trapezius, Biceps,
Instructions : Sit on the edge of a bench with body resting on Legs. Leave arms hang down under Legs holding DBs with knuckles facing forward. Concentrating on keeping a straight line from elbow to elbow pull DBs up to a 90-degree bend at the elbows so that the hands are near the chest. Finish the movement by squeezing the shoulder blades together and slowly lower again. Breath out as you pull upwards and in as you lower the weights.
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BARBELL ROW START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Forearm Back, Front of Upper Arm, Back of Shoulder and
Muscles Worked : Latissimus Dorsi, Trapezius, Rhomboids, Biceps, Brachioradialis, Flexors, Posterior Deltoids Instructions : Stand with feet hip width apart and take an overhand grip on the bar a little wider than shoulder width. Straighten your Legs and stand upright, with the barbell resting on your thighs. Bend knees and bring torso over thighs so that your torso and upper thighs are at a 90 degree angle to each other. Allow the barbell to hang from your arms at full extension, now pull the bar up to upper abs. Keep elbows out at all times. Hold for a second and squeeze shoulders together. Slowly extend arms again. Breathe in as you pull the bar in and out as you lower it. Keep back flat and look forward throughout the whole movement.
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REVERSE BARBELL ROW START POINT END POINT
Muscles Worked : Latissimus Dorsi, Trapezius, Rhomboids, Biceps, Brachioradialis, Flexors, Posterior Deltoids Instructions : Stand with feet hip width apart and take an underhand grip on the bar hip distance apart. Straighten your Legs and stand upright, with the barbell resting on your thighs. Sitting back bend knees and bring torso over thighs with an angle between them of about 90 degrees. Keep the core area contracted at all times and spine straight. Allow the barbell to hang from your arms at full extension, now pull the bar up to upper abs. Keep elbows tight to sides at all times. Hold for a second and squeeze shoulders together. Slowly extend arms again. Breathe in as you pull the bar in and out as you lower it. Keep back flat and look forward throughout the whole movement.
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SINGLE ARM ROW START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Back, Arms, Shoulders, Rotator Cuff, Shoulders
Muscles Worked : Latissimus Dorsi, Biceps, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Deltoids Instructions : Place right hand and right knee on a flat bench. Place other Leg wide on the ground with knee slightly bent. Keep head looking down and spine straight throughout the exercise. With DB in left hand, arm extended, slowly row the DB up to ribs. Keep elbow tight by body the whole time. Concentrate on raising the upper arm not the lower which just carries the weight. Hold at the top for a second or two squeezing shoulder blade before slowly returning to start position. Make sure you keep your body still throughout except for arm you are using. Breathe out on exertion and in on relaxation.
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CABLE REVERSE ROW START POINT END POINT
Muscles Worked : Latissimus Dorsi, Trapezius, Rhomboids, Biceps, Brachioradialis, Flexors, Posterior Deltoids Instructions : Stand with feet hip width apart and take an underhand grip on the handle hip distance apart. From here straighten your Legs and stand upright, causing the weights stack to rise. Sitting back bend knees and bring torso over thighs with an angle between them of about 90 degrees. Keep the core area contracted at all times and spine straight. Allow the handle to hang from your arms at full extension, now pull the bar up to upper abs. Keep elbows tight to sides at all times. Hold for a second and squeeze shoulders together. Slowly extend arms again. Breathe in as you pull
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the handle in and out as you lower it. Keep back flat and look forward throughout the whole movement.
PRONE NARROW DB ROW START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Back, Front of Arms, Forearms, Shoulders Muscles Worked : Deltoids Rhomboids, Latissimus Dorsi, Trapezius, Biceps,
Instructions : Sit on the edge of a bench with body resting on Legs. Leave arms hang down under Legs holding DBs with palms facing each other. Pull DBs up until they touch your chest and make sure to keep tight to side at all times. Finish the movement by squeezing the shoulder blades
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together and slowly lower again. Breath out as you pull upwards and in as you lower the weights.
BENT OVER DB NARROW ROW START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Muscles Worked : Deltoids Back, Front of Arms, Forearms, Shoulders Rhomboids, Latissimus Dorsi, Trapezius, Biceps,
Instructions : Place foot on bench and place chest on thigh. Slightly bend supporting Leg. Leave arms hang holding DB with palms facing
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each other. Pull DBs up so until you touch your chest and keep elbows tight to sides at all times.tConcentrate on pulling with the back and the upper arm. Squeeze the shoulder blades at the top of the movement and slowly lower to starting point. Keep body steady at all times. Only arms should move. Breath out as you pull up and in as you lower down.
LYING BB ROW START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Back, Front of arms, Shoulders Muscles Worked : Posterior Deltoid Rhomboids, Trapezius, Latissimus Dorsi, Biceps,
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Instructions : Lie on top of a flat bench face down so that chest is at the top of the bench. Leave arms hang down holding the BB with knuckles forward. Pull bar up to touch the bench at chest level and make sure elbows are bent at 90 degrees, keeping elbows opened out wide so it is like a straight line from elbow to elbow. Slowly lower down to full extension. Breath out as you pull and in as you lower.
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Leg Exercises
BARBELL SQUATS
START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS The squat is without doubt the #1 Leg exercise for building mass, toning or strength. It is an all rounder as 2/3 of your body is working. The core area is the key to proper safe technique and ongoing progression of the squat. Before you even start the exercise make sure you unrack the bar correctly or you will have terrible pain in your neck and shoulders. Grab the bar wide and slide body under bar placing bar on back below shoulder blades. Then keeping shoulders and neck relaxed slowing slide bar up your back until it fits into the natural shelf you have just below neck and across shoulder blades. It should feel like it is fitting in and secure no matter how much weight is on the bar. Now you are ready for the exercise.
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Standing back from the rack take a stance about 1 and feet apart. Make sure toes are facing directly forward. It is important that you keep your toes in line with your knees at all times as the knee joint is only a hinge joint so can only move in 1 direction. As if you were going to do an abdominal exercise contract the core area before starting the movement. This is critical as if this area is not contracted your technique will be terrible, spine curved and likely lead to injury, potentially serious. So before you start you have a straight spine, feet 1 foot apart, looking straight ahead and core area tightly contracted. Now in a slow controlled movement sit back and down, keeping heels on ground at all times, until your backside is as close to the floor as possible. From this position push through the heels and return to starting position. Pause and then start the next repetition. Make sure to inhale on lowering phase and exhale as you push up through your heels.
BB STEP SQUATS START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : of Lower Leg, Backside. Front of Thighs, Inner Thigh, Back of Thighs, Back
Muscles Worked : Rectus Femoris, Vastus Intermedius, Vastus Medialis, Vastus Lateralis, Adductors Magnus, Longus and Brevis, Biceps
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Femoris, Semi-Membranosus, Semi-Tendonosus, Gastrocnemius, Soles, Gluteus Maximus Instructions : Standing grip BB as you would with your typical squat., feet hip width apart, toes pointing forward. Keeping back straight and looking straight ahead, slowly sit back bending knees and lower yourself down onto the step intoa seated position with knees bent less than 90 degrees. Rest temporarily on the step. From this seated position stand up again pushing through the heels, contracting core area and keeping spine straight at all times. Breathe out on exertion and in on relaxation. Make sure not to come off your heels throughout the exercise. Raise your toes if it helps.
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DB SQUATS START POINT END POINT
Muscles Worked : Rectus Femoris, Vastus Intermedius, Vastus Medialis, Vastus Lateralis, Adductors Magnus, Longus and Brevis, Biceps Femoris, Semi-Membranosus, Semi-Tendonosus, Gastrocnemius, Soles, Gluteus Maximus Instructions : Stand with arms down by sides gripping DBs, feet hip width apart, toes pointing directly forward. Keeping back straight and looking straight ahead, slowly bend knees and sit back lowering yourself down until backside nearly hits the floor and knees bent less than 90 degrees. From here pushing through the heels and contracting the core, return to starting.
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Breathe out on exertion and in on relaxation. Make sure to stay on heels throughout and raise toes if it helps.
DB STEP SQUATS START POINT END POINT
Muscles Worked : Rectus Femoris, Vastus Intermedius, Vastus Medialis, Vastus Lateralis, Adductors Magnus, Longus and Brevis, Biceps Femoris, Semi-Membranosus, Semi-Tendonosus, Gastrocnemius, Soles, Gluteus Maximus Instructions : Stand in front of a step, arms down by sides gripping DBs, feet hip width apart, toes pointing directly forward. Keeping back
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straight and looking straight ahead, slowly bend knees and lower yourself down sitting back until you are fully seated. Pause for a moment and then pushing through the heels and keeping the back straight stand up again returning to standing position. Breathe out on exertion and in on relaxation.
FRONT BB SQUAT START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Front of Thigh, Inner Thigh, Back of Thigh, Backside, Back of Lower Leg Muscles Worked : Rectus Femoris, Vastus Intermedius, Vastus Medialis, Vastus Lateralis, Adductors Longus, Magnus and Brevis, Biceps Femoris, Semi-Membranosus, Semi-Tendonosus, Gastrocnemius, Soles and Gluteus Maximus. Instructions : Begin by positioning the bar firmly across the top of the shoulders and into the neck. The bar should be balanced with arms up parallel to ground to keep it in place. Grip the bar so that hands are bent back to chest and holding the bar. Lift the barbell out of the rack and step back from the frame. Feet should be slightly wider than hip width apart and toes pointing directly forward. Bend the knees and lower in a sitting motion until backside close to the floor and knees bent less than 90 degrees. Make sure to keep arms up high parallel to ground at all times. From here pushing through the
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heels and contracting core area return to standing position again with Legs straight. Keep back straight throughout the movement and keep looking forward. Breathe out as you return to standing position and in as you squat down.
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ALTERNATE DB STEP UPS FRAME 1 FRAME 2 FRAME 3
FRAME 4
FRAME 5
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : thighs, backside Muscles Worked : Quadriceps, hamstrings, glutes
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Instructions : Stand on front of bench with DBs in hand. Place right leg on bench and pushing through the heel of that foot step up onto the bench with Left foot and then lower with Left and then right to starting position and repeat this time Leading with right Leg. Keep back straight at all times by contracting the core and looking straight ahead.Breath out on exertion.
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ALTERNATE BB STEP UPS FRAME 1 FRAME 2 FRAME 3
FRAME 4
FRAME 5
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Instructions : Stand on front of bench with BB across shoulders as if going to do a squat. Place right leg on bench and pushing through the heel of that foot step up onto the bench with Left foot and then lower with Left and then right to starting position and repeat this time Leading
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with right Leg. Keep back straight at all times by contracting the core and looking straight ahead.Breath out on exertion.
DEADLIFT(BENT LEG) START POINT END POINT
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Back of thigh, Lower Back, Backside, Front of Thighs Muscles Worked : Hamstrings, Erector Spinae, Glutes, Quadriceps
Instructions: Grab the bar shoulder width apart with one hand facing the opposite direction. Have a wide stance with toes facing directly forwards. Keeping the abdominals and back tight sit back in a squat like motion down as far as you can so your backside is close to the ground. This angle should be less than 90 degrees. Keep the bar ahead of knees all the time with arms outstretched. Dont use the arms, Let the Legs do all the work. Keep a slight Lean from the hips throughout the movement. From here make sure to push through the heels and straighten back up to starting position again and repeat. Breath in as you go down and out as you come up.
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ALTERNATE DB LUNGES POINT A POINT B POINT C
POINT D
POINT E
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : of Lower Leg, Backside Front of Thighs, Inner Thigh, Back of Thighs, Back
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Muscles Worked : Rectus Femoris, Vastus Intermedius, Vastus Medialis, Vastus Lateralis, Adductors Magnus, Longus and Brevis, Biceps Femoris, Semi-Membranosus, Semi-Tendonosus, Gastrocnemius, Soles, Gluteus Maximus Instructions : Stand with feet together and arms by side gripping DBs. Take a forward lunge with one foot and place firmly on the ground. From this position, bend the Leading Leg in a squat action until the thigh is parallel to the floor and the knee of the back Leg is touching the ground. Driving up through the heel of the front leg return to the starting position by Leaping backwards. Repeat movement for other Leg and continue to alternate for required number of repetitions. Ensure that you dont lean into the exercise and stand totally erect at all times with strong contracted core area, chest out and shoulders back with spine straight. Breathe out on exertion and in on relaxation.
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ALTERNATE BB LUNGES FRAME 1 FRAME 2
FRAME 3
FRAME 4
Muscles Worked : Rectus Femoris, Vastus Intermedius, Vastus Medialis, Vastus Lateralis, Adductors Magnus, Longus and Brevis, Biceps Femoris, Semi-Membranosus, Semi-Tendonosus, Gastrocnemius, Soles, Gluteus Maximus Instructions : Stand with feet together and arms gripping barbell placed across shoulders as if about to do a squat. Take a forward lunge with one foot and place firmly on the ground. From this position, bend the Leading Leg in a squat action until the thigh is parallel to the floor and the knee of the back Leg is close to touching the ground. Return to the starting position by Leaping backwards. Do same for other Leg and continue to alternate for
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required number of repetitions. Ensure that the front knee never goes forward of the Leading foot. Breathe out on exertion and in on relaxation.
WALKING DB LUNGES FRAME 1 FRAME 2
FRAME 3
FRAME 4
Muscles Worked : Rectus Femoris, Vastus Intermedius, Vastus Medialis, Vastus Lateralis, Adductors Magnus, Longus and Brevis, Biceps
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Femoris, Semi-Membranosus, Semi-Tendonosus, Gastrocnemius, Soles, Gluteus Maximus Instructions : Stand with feet together and arms by side gripping DBs. Take a forward lunge with one foot and place firmly on the ground. Lunge down until both knees are at 90 degrees and as you come up lunge forward with the other Leg. Continue this until required number of repetitions is completed. Ensure that knee stays behind toe at all times. Breath in as you lower and out as you rise up.
WALKING BB LUNGES FRAME 1 FRAME 2
FRAME 3
FRAME 4
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Muscles Worked : Rectus Femoris, Vastus Intermedius, Vastus Medialis, Vastus Lateralis, Adductors Magnus, Longus and Brevis, Biceps Femoris, Semi-Membranosus, Semi-Tendonosus, Gastrocnemius, Soles, Gluteus Maximus Instructions : Stand with feet together and arms gripping BB placed across shoulders as if about to do a squat. Take a forward lunge with one foot and place firmly on the ground. Lunge down until both knees are at 90 degrees and as you come up lunge forward with the other Leg. Continue this until required number of repetitions is completed. Ensure that knee stays behind toe at all times. Breath in as you lower and out as you rise up.
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DEADLIFT FROM GROUND FRAME 1 FRAME 2 FRAME 3
FRAME 4
FRAME 5
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Back of thigh, Lower Back, Backside, Front of Thighs Muscles Worked : Hamstrings, Erector Spinae, Glutes, Quadriceps
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Instructions: With barbell on ground stand over it with barbell close to shins. Lower down to grip the bar as if doing a Romanian deadlift. Grip the barbell shoulder width apart with one hand facing the opposite direction. Have about a 1 and foot stance with toes facing directly forwards. Contracting the core and pushing through the heels straighten up until in full standing position. After momentary pause slowly lower barbell back to ground again as if doing a Romanian deadlift. When barbell hits ground straighten up fully before commencing the next repetition. Make sure you dont use the arms, let the Legs do all the work. Breath in as you go down and out as you come up.
DEADLIFT(ROMANIAN) START POINT POINT MID POINT END
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Back of thigh, Lower Back, Backside Muscles Worked : Hamstrings, Erector Spinae, Glutes,
Instructions: Grab the bar shoulder width apart with one hand facing the opposite direction. Have a wide stance with toes facing directly forwards. Keeping the abdominals and back tight sit back in squat like motion just about 30 degrees or so. Stop bending knees at this point and commence bending from the hips maintaining a straight spine at all times and keeping the head up. Make sure you have a contracted core throughout. Focus on a point ahead of you. Go to the furthest point you can without curving your spine or coming off your heels and you should feel a good stretch
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in your hamstrings. Push through your heels and raise back to an upright position. Dont use the arms. Breath in as you go down and out as you come up.
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DELTS/TRIS/BIS
STANDING CURL/PRESS/EXT FRAME 1 FRAME 2 FRAME 3
FRAME 4
FRAME 5
FRAME 6
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FRAME 7
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Muscles Worked : Front of Arm, Shoulders, Back of Arm Biceps, Deltoids, Triceps
Instructions : Stand with an underhand grip of the EZ bar so palms facing up. Take a narrow grip. From here do a standard bicep curl, keeping elbows tight to side and only raise up as far as body allows. From here press the bar straight over your head extending your arms. Here keeping your upper arm perpendicular to the ground and elbows close together lower the Bar so that you stretch the triceps. From the bottom position extend arms up so that arms are once again extended above head. Lower the bar to the chest and the extend out to full extension with arms down by side like at the start.
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LYING EXT/CURL/PRESS FRAME 1 FRAME 2 FRAME 3
FRAME 4
FRAME 5
FRAME 6
FRAME 7
EXPLANATION OF THE EXERCISE AND KEY TEACHING POINTS Areas of Body Worked : Muscles Worked : Back of Arm, front of Arm, Shoulders Biceps, Triceps, Deltoids
Instructions : Lie on a flat bench and hold DBs directly up so that your upper arms are perpendicular to the ground. Keep them the width of your head apart and have your palms facing each other. Keeping your upper arm perpendicular to the ground bend at the elbow and lower your arms down
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by the side of your head until triceps in fully stretched position. From here keeping the elbows close extend arms back up to starting position. From here lower upper arms by your side until DBs are at your chest. From here extend arms downwards until Biceps fully extended. Now keeping upper arm in that angled position by your side curl the DBs back up and then from here press the DBs directly up to original starting position. Keep all movements slow and controlled.
Cardiovascular Training Manual
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Rower
Important thing here is the technique as most people do it wrong. See the next sequence of pictures illustrating technique and explanations below them. FRAME 1 FRAME 2
FRAME 3
FRAME 4
FRAME 5
FRAME 6
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When using the rower it is very important to keep your back upright at all times. You should be using the arms and legs to do the work not the back. So keep the core area contracted and chest out, shoulders back throughout. Start in the position in frame 1 when your knees are fully bent and arms extended. From here push through your legs and pull with your arms and firstly push back to a position with legs straightened(frame 2). From here pull in the arms to touch the stomach(frame 3). The leave the arms back in (frame 4) and only when the arms pass the knees do you start bending the knees(frame 5) and finally finish at your starting point(frame 6). Whether you are on your recovery or high intensity phase make sure to keep the speed of your movement in and out the same. To increase intensity you need to pull and push harder not move faster.
This is the display you will see on the rower. It is important to use it. On the top left is your time. An important guide is on the top right as it is your strokes per minute. This will tell you valuable information about how fast you are moving in and out. Dont allow this to go over 32 as otherwise you will be moving too fast. The big display in the middle is the speed/500m i.e. how long it will take you to do 500m. This figure will decrease as you move faster and harder as it will take you a shorter period of time to complete 500m. Many
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make the mistake of thinking the opposite. Finally the bottom display tells you how many meters you have rowed. Such indicators are important to ensure that you progress each workout.
Finally on the rower you will see this dial on the right hand side. What this determines is the strength of the pull. If you have it at 1 it is very free moving. If it is at 10 then the pull will be strong like if in wavey waters. I recommend to most to keep at around 7 as medium pull for everyone. Your other interval2 option is the punchbag. Make sure to fully extend your arms when you make contact with the bag and alternate each arm. Keep a narrow stance and keep on your toes. Punch as hard as you can as opposed to loads of soft punches. Keep movements fast but powerful at the same time. Move with the bag.
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PUNCHBAG
When using the punchbag it is important that you utilise all your muscles to make it as effective as possible. Important to have a stance of about 1 and feet or so and to remain on your toes. Also remain a distance from the bag so that when you hit it your arms are fully extended as you can see in the pictures above. Also generate power from your feet up. Dont just stand static. You will also be kicking the punchbag (see pics below). Vary your punches and kicks hitting at different angles and heights.
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MITTS
This is an alternative to the punchbag for the circuit if you have a training partner or a personal trainer. One person wears these mitts and the other person punches them alternating between each side. Person holding them can also change the hand positions positions. If kicking then need to be held lower.
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SKIPPING
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Squat Jumps
From a standing position squat down in a fast movement and driving through the heels explosively jump up in the air tucking knees into chest. Complete as many repetitions in the minute as you can
Flexibility Manual
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STRETCHING GUIDELINES
Some stretching rules-of-thumb are: Stretch with gentle and slow movements. Jerky motions are not effective and can cause injury. Make sure to stretch muscle on each side of the body. If stretching arms or legs complete all stretching on one limb before moving to the opposite Do not stretch injured muscles unless your health professional approved your doing so beforehand. Hold each stretch for 60 seconds stretching further every 15 seconds. Do 2 sets for each stretch. Make sure to stretch to the point where you can feel the tension. Hold at this point and when moving further every15 seconds make sure to hold each new position.
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QUADRICEPS
When stretching the quadriceps make sure to grab the shin area. Dont pull on the foot. Also keep the toe neutral with ankle at 90 degrees. If you are pulling on your toe you will be stretching the muscle on the shin and contracting the calf muscle and taking from the quadriceps stretch. Make sure to keep both legs close together. Pull back as far as you need to feel a stretch. If fully back and stretch not adequate then push out with the hip to increase the stretch.
Flexibility Manual
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GLUTES
Lie flat on the ground and grab behind the knee with both hands. Pull the leg back towards chest. Keep knee and ankle at neutral 90 degree angles to maintain full stretch on the glutes. Make sure to pull the leg towards same shoulder as tight hips may take it outwards away from shoulder but force it in line.
Flexibility Manual
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HIPS
Make sure to focus on stretching just the hip area, keeping the opposite leg flat on the ground and keeping the toes of that foot pointing directly up towards the ceiling. In stretch 1 above make sure to keep upper body flat on the ground and just twist from the hip area. In stretch 2 make sure to keep foot flat on the ground and pull knee towards shoulder. To increase move foot further away from straight leg.
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HAMSTRINGS
When stretching the hamstrings make sure to keep the knee fully locked out so that leg is totally straight. Also have a neutral ankle joint so that calf is relaxed. As you can see above the toe is facing upwards but at a 90 degree angle. Also when stretching the hamstring make sure to keep a straight spine as both are linked and if spine is curved you will be able to move further but wont be as good of a stretch.
Flexibility Manual
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Keep straight leg flat on ground and toe facing up to celing. Keep knee locked out at all times and move from hip area.
Keep toes and heels touching each other. Knees locked and pushed into ground. Move forward from hips.
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Spread legs as wide as you can and keep knees locked and pushed into ground. Keep toes facing ceiling. Lean directly forward from hips and hold stretch.
Spread legs as wide as you can and keep totally straight and toes facing ceiling. Start at the left leg and hold a stretch. After 15 seconds slowly move from the left to the right leg using your fingers on the ground to move. Keep very slow so that takes about 60 seconds to move from one to the other. Repeat back again.
Flexibility Manual
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Grab heel with a towel or a stretching band. Make sure leg is totally straight and pull toes back towards shin and lock the knee. Bring to point of most stretch and hold before pulling further towards you after 15 seconds.
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INNER THIGHS
Place soles of feet together and pull them back as close as you can to your pelvic area. Then push down on your knees with your elbows until you feel a severe stretch on your inner thighs.
Flexibility Manual
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CALVES
Make sure to keep both feet flat, back leg straight and lean forward with the front leg. Keep body upright and lean forward until feel stretch in back legs calf.
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This stretch is for the soleus or lower calf muscle. Take a narrow stance. Again have front knee bent but this time also bend the back leg. Keep both feet flat and drop down into the stretch. You will feel a stretch in the lower part of the back leg.
Flexibility Manual
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Sitting on the ground extend both of your legs. Place the heel of one foot on top of the toe of the other. From a neutral ankle angle start pulling the toe back towards the shin. You will feel a stretch in your calf.
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SHINS
Sometimes people get pains in their shins and blame shinsplints. However shinsplints is a severe condition from severe inflammation of the peroneous longus muscle that goes along the shin bone. True shinsplints only arise if this discomfort is ignored and you continue to cause impact to the area. From a straight leg, neutral ankle position push the toes forward away from shins as far as you can and feel the stretch along the front of the shin.
Flexibility Manual
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GROIN
Stand with both legs separated and toes facing directly forward. From here lean down to one side keeping both feet flat on the floor. Continue to lean down until you feel a stretch on your groin. Keep body upright at all times.
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CHEST
Sitting on ground with legs crossed place arms directly behind you with fingers pointing behind you. From here push forward with your chest and shoulders until you feel the stretch.
Flexibility Manual
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Place your arm bent at 90 degrees against a fixed object at shoulder height. Could be a machine or a door frame. Make sure to place the lower arm against it and keep fixed. From here turn your body in the opposite direction until you feel the stretch.
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Cross arms behind your back and place on a high surface at about shoulder level. Once hands are on it then push down and away from it until you feel the stretch. Make sure arms are fully extended at all times.
Flexibility Manual
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ROTATOR CUFF & CHEST
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Flexibility Manual
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The rotator cuff is an area that gets very tight on a number of people especially those involved in sports where one arm is dominant. If this gets tight then all the muscles around the neck and shoulders lock up and there will be quite a bit of discomfort. Can lead to migraine/headaches as neck muscle goes up into the back of the head. Make sure to stretch the chest and shoulders as well as the neck to eleviate. As you will see in the pictures stretching this area involves keep a bent or straight arm against an object such as a gymball at various angles. In the last one above sit with legs crossed and arms out to side. Start with palms facing down and then twist them backwards focusing on twisting the baby finger as far as you can. Go to furthest point and hold.
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BACK
Push out as far and as hard as you can rounding the upper back to stretch the lats.
Flexibility Manual
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Hang off a height to stretch out the lats. Can also do with a supinated narrow grip to hit different area
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Grab a fixed object and pull away from it as hard and far as you can to stretch the lats
Flexibility Manual
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SHOULDERS
To stretch the shoulders grab the elbow with the opposite arm and pull around the neck until you feel the stretch. Make sure to apply the pressure to the elbow.
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TRICEPS
To stretch the triceps(back of arm) grab the elbow and pull directly back and down. Keep angle between lower and upper arm to a minimum. Make sure to keep upper arm close to head.
Flexibility Manual
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LOWER BACK
Grab behind the legs with both arms and keep heels and knees together. Pull them into chest as far as possible and when this is done raise the head up between the legs as far as you can so you create a ball. This will stretch out the spine
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ABDOMINALS
Lying face down on the ground place hands into a pressup position and push up arcing back but without raising lower stomach off the ground. Contrary to popular belief this does not stretch the lower back but contracts it as you can see it is shortening as opposed to stretching. Hold the top position.
Flexibility Manual
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NECK
Grab the side of your head and making sure to only move your head pull it down to the side as far as possible until you feel a stretch in the opposite side of the neck. Should be quite sore. Repeat on the other side.
Grab the back of your head with both arms. Again only moving the head pull it directly forward and down until you feel a good stretch in the back of the neck. Should feel right into middle of the back of your head where the muscle attaches.
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Dave Sheahan is Irelands Most Qualified Fitness Professional and has earned the title of Worlds #1 No Holds Barred Elite High Achievement Consultant. Dave has had a distinguished and successful career since 1995 which has seen him operate a chain of fitness centres for 10 years, as the Celebrity Personal Trainer to likes of Cranberries and National TV Personalities, Elite Coach to N.S.C.A. Bronze Medalists in 2008 International Index Championships, Corporate Fitness Advisor to Large Multinational Companies, Elite Coach to Body For Life winners 5 years running, Elite Mentor of Trainers & Fitness Business Owners plus thousands of Clients whose lives have been transformed. As well as being seen and heard on several top rating National T.V. & Radio Stations plus National Newspapers Dave is an International Speaker and organiser of his own International Body And Mind For Life and Living With Purpose Events. He is also the author of Body And Mind For Life Make Your Dreams Your Reality and a number of other books. On top of speaking internationally Dave has leveraged the internet transforming lives through digital products, online seminars and online coaching. Among Daves physical achievements are becoming Body for Life Champion 2004, competing in many triathlons and marathons internationally and at one stage holding a record in the Guinness Book of Records for rowing. Daves mission is to educate, inspire and motivate millions of people worldwide to take control of their lives and achieve their dreams and in doing so make a difference in peoples lives and in turn that will make a difference in others lives.

6 Weeks To A Cover Model Body

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6 WEEKS

6 Weeks to a Cover Model Body Toolbox

73 109 151 203 211

6 Weeks to a Cover Model Body

6 Weeks to a Cover Model Body

1. Begin With The End In Mind

6 Weeks to a Cover Model Body

Begin WithThe End In Mind

6 Weeks to a Cover Model Body

2. Thin Line Between Success And Failure

6 Weeks to a Cover Model Body

Thin Line Between Success and Failure

3. See, Feel, and Believe

See Feel And Believe

6 Weeks to a Cover Model Body

4. Plan and Review - Theres o Time to Lose

6 Weeks to a Cover Model Body

1. Are You Tough Enough?

6 Weeks to a Cover Model Body

2.Do you understand Metabolism?

6 Weeks to a Cover Model Body

3. The Abdominal Myth

6 Weeks to a Cover Model Body

4. Intensity. Intensity. Intensity

6 Weeks to a Cover Model Body

5. Push Your Metabolism Into Overdrive

6 Weeks to a Cover Model Body

6. Your 6-week Bootcamp

6 Weeks to a Cover Model Body

Your 6 Week Bootcamp

6 Weeks to a Cover Model Body

Your 6 Week Bootcamp

6 Weeks to a Cover Model Body

Your 6 Week Bootcamp

Single Arm DB Row Romanian Deadlift**

*can use assisted chin up machine or a bench ** if not chosen as exercise # 5

6 Weeks to a Cover Model Body

Your 6 Week Bootcamp

1. Sabotage - utritional Donts

6 Weeks to a Cover Model Body

Sabotage Nutritional Donts

2. Create That Metabolic Furnace

Creating That Metabolic Furnace

6 Weeks to a Cover Model Body

3. The #1 Fat Shredding Tactic

6 Weeks to a Cover Model Body

4. More Fat, Less Fat

6 Weeks to a Cover Model Body

5. My Secret Weapon For Lightning Fast Recovery

6 Weeks to a Cover Model Body

My Secret Weapon For Lightning Fast Recovery

6 Weeks to a Cover Model Body

6. Your 6-week utrition Bible

*any type of fruit or vegetable not on list above is allowed

6 Weeks to a Cover Model Body

Your 6 Week Nutrition Bible

6 Weeks to a Cover Model Body

c = carbohydrates p= protein v/m = vit/min efa=essential fatty acids water = w

porridge seeds seeds glass

bowl spoon spoon 1

porridge Seeds Seeds Glass

bowl spoon spoon 1

oatcakes PN Butter PN Butter glass