ZeroMan Workout Series
The ZeroMan
workout series is designed for gentlemen relatively new to working out who want
to lose weight and have general fitness improvement. This program can work for anyone, so feel
free to adjust weight and resistance to fit your needs. For maximum fat loss I recommend five to six
small meals a day, including one fatty (good fats) snack 30 minutes to an hour
before workout (Geoff’s Man Bar would be perfect!) and a protein shake 30
minutes to an hour after working out.
The rest of the small meals should have a ratio as close as possible to
9g carbs, 7g protein, 2g fat. Good luck!
Get ready for new movements starting next Monday!
Day 27: Monday October 31st 2011
Warm Up: 20 minutes
Recumbent
Resistance Intervals
-
5
minutes at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
-
8
times: 30 seconds at ‘11’ to ‘13’ resistance 90+ RPM, followed by 1 minute at ‘6’
to ‘8’ resistance 75 RPM to 80 RPM
-
3
minutes at a leisurely pace
Light Stretch: less
than 5 minutes
No deep stretching. Just a few reaching exercises, arm swings and
circles, trunk rotations, etc. The idea
is to move and get warm, especially muscle groups you missed in your warm-up.
Resistance: 15 – 25 minutes
-
Seated
Cable Rows: 10 reps at 50 lbs., 8 reps at 55 lbs.
-
Single leg Step ups on low step (8” – 12”): 10 step ups
on each leg with striding arms, balance for 10 seconds on the 10th
step.
-
Single leg Step ups on low step (8” – 12”): 10 step ups
on each leg with striding arms, balance for 10 seconds on the 10th
step.
Stretch: 5 - 10 minutes
Comprehensive
light stretching, then focus on deep hip external rotators, glutes and IT band
(tensor fasciae femoris) with butterfly stretches, feet farther in front
butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.
Cool Down: 20 minutes
Run / Walk on
a treadmill. (7 run, 3 walk, 5 run, 5 walk would be great)
Start adding
a fish oil supplement to your first, middle, and last meals of the day for
faster healing and healthier joints. To
really kick your fat loss up a notch and minimize joint inflammation, avoid
bread (at least on workout days).
Drink at
least 8 oz. of water 30 minutes before each meal or snack, and drink fluids
with your meal either just before or just after (or both), but not during. Green tea is a great option for delicious
hydration, appetite suppression, antioxidants, and a nice energy boost!
Try to base
your meal ratios on a total daily protein intake of 95g to 115g (while striving
to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and
post workout snacks. Comment below, tweet @geoffcraft, or shoot me
an email! Eat well, drink lots of water
and have fun! Love you. #FitnessIsLove
get fit.
Day 28: Tuesday November 1st 2011
Walk 2 miles.