Wednesday, November 2, 2011

ZeroMan Workout 29


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!

Day 29: Wednesday November 2nd 2011

Warm Up: 15 minutes
-       15 minutes on recumbent bicycle with resistance at ‘8’ and RPMs over 75

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: 20 – 30 minutes
Fran-ish:
For time: (let me know how long it takes you.  try to limit your rest to no more than 3 breaths at a time)
-       21 air squats or modified squats
-       21 barbell military presses (35 – 40 lbs.)
-       21 lat pull-downs (45 – 55 lbs.)
-       15 air squats or modified squats
-       15 barbell military presses (35 – 40 lbs.)
-       15 lat pull-downs (45 – 55 lbs.)
-       9 air squats or modified squats
-       9 barbell military presses (35 – 40 lbs.)
-       9 lat pull-downs (45 – 55 lbs.)
Push-ups:
-       Push-ups (standard, modified, or bench modified): 12 reps, 10 reps, 8 reps
-       Push-up position hold for 45 seconds X 2

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, 3 run, 7 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 30: Thursday November 3rd  2011
REST.  Finish your morning shower with 3 – 5 minutes as cold as possible with the water hitting your neck and upper-back for most of the time and upper chest and neck for about 30% of the time.  Repeat this cold treatment before bed.  I’ll get into the reasons later on.  Try to do this EVERY DAY.  It will accelerate fat loss and help promote fast healing and better sleep.

2 comments:

Jessica said...

I don't see Zeroman doimng this :-)

Anonymous said...

What? Don't think I can handle it?
Bring on girlie girl!