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,
continuing today with dumbbell cleans and incline bench.
Day 38: Friday November11th
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: 20 – 25 minutes
Back:
Push-ups / Bench:
- Dumbbell Incline Bench Press: 12 reps at
17.5 lbs, 10 reps at 15 lbs., 8 reps at 15 lbs.
- Push-up
position hold for 45 seconds X 2
Functional:
- 6 Dumbbell Cleans L & R with a 17.5 lb. dumbbell (this
variation or a traditional grip are both fine)
Stretch: 5 - 10 minutes
Comprehensive light stretching, then
focus on shoulders, arms, chest and back. Be sure to include: infraspinatus stretch, teres minor stretch, bent over lat stretch, wall lat stretch, overhead triceps stretch, seated biceps stretch, doorway or floor deltoid stretch, side deltoid stretch, straight arm chest stretch, and doorway or floor modified chest
stretch.
Cool Down: 20 minutes
Run / Walk on a treadmill. (8 run, 2
walk, 2 run (hard!), 8 walk)
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 39: Saturday November 12th 2011
Walk 2 Miles. Master a good blonde joke. 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.
If you’re feeling spunky, you can try an ice bath (5 minutes just legs,
5 minutes reclined, 5 minutes just torso with legs out). BRRRR.
Day 40: Sunday November 13th
2011
REST.
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