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 52: Friday November 25th 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
Legs:
-
30
Air Squats
-
30
Air Squats
Functional:
-
6
Dumbbell
Cleans L &
R with a 17.5 or 20 lb. dumbbell (this variation or a traditional grip are both
fine)
Chest / Abs:
-
2X
Push-up position hold for 60 seconds
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. (8 run, 3 walk, 5 run, 4 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 53: Saturday November 26th 2011
Walk 2 miles. Have
a turkey sandwich. Buy yourself
something nice online. 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.
2 comments:
Hi Geoff,
In your pressup training how much volume (sets+reps) did you build up to before you got your planche?
Thanks!
OMG! What a workout. I did ok. The 30 squats were tough.
Thanks again.
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