Monday, October 31, 2011

ZeroMan Workout 27


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 Reverse Flys: 2 times- 10 reps at 15 lbs.
-       Cable Lat Pulls: 12 reps at 55 lbs., 10 reps at 60 – 65 lbs.
-       Seated Cable Rows: 10 reps at 50 lbs., 8 reps at 55 lbs.
-       Rotating Single Arm Dumbbell Dead Lifts: 8 reps at 45 lbs. L & R
-       Rotating Single Arm Dumbbell Cleans: 8 reps at 30 lbs. L & R
-       Rotating Single Arm Dumbell Clean & Press: 8 reps at 20 lbs. L & R
-       15 air squats
-       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.
-       15 air squats
-       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.
-       15 air squats

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. 


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