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 an hour before workout
(Geoff’s Man Bar would be perfect!) and a protein shake no more than 30 minutes
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 43: Wednesday November 16th 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 – 25 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)
Push-ups /
Bench:
-
Dumbbell
Incline Bench Press: 12 reps at 20 lbs, 10 reps at 17.5 lbs., 8 reps
at 15 lbs.
-
Push-up
position hold for 45 seconds X 2
Functional:
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. (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).
CINNAMON!! Add a dash of cinnamon to your morning cup of
coffee, and another cup at lunch wouldn’t hurt.
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 44: Thursday November 17th 2011
REST. Be
especially nice to 3 people you dislike today.
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.
1 comment:
Ouch! Increasing the weights!
7,3,5,5 was ok.
Did the squats,military press,lat pulls in 8 minutes flat. All the benches were being used, so I had to wait. Dumbbell Incline Bench was about 4 minutes, then the Turkish Get Ups(which kicked my butt) were about 3 minutes. I did not realize I needed to time all of those until now.
I must be old, wait, I am old....what does "fran-ish" mean?
Anyway, it went well.
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