ZeroMan Workout 76

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 76: Monday December 19^th 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

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 / Bench:

-       Dumbbell Incline Bench Press: 12 reps at 17.5 lbs, 10 reps at 20 lbs., 8 reps at 22.5 lbs.

-       Push-up position hold for 60 seconds X 2

Functional:

-       3 Turkish Get-ups L & R each arm with a 20 lb. dumbbell

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 77: Tuesday December 20^th, 2011

Walk 2 miles.  Send Santa an apology letter for all your naughties just for good measure.  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.

Six Things Everyone Can Do to Lose Fat #2

#2  Change the Order In Which You Eat & Chew Deliberately

All consumed calories can be classified as protein, fat, or carbohydrates, and may contain fiber as well.  The way these different constituents affect your blood sugar, and therefore your insulin levels, can change depending on how much of each you eat and in what order you eat them.  The less insulin released, the less fat your body stores.

        

    Eat Fats First:  If you eat your fats earlier in the meal (or even a few minutes before your meal), this has the biggest impact on your glycemic response.  Try to avoid fats that are combined with processed carbohydrates (sorry… no cheesecake).  Almonds, Brazil nuts, and other healthy nuts are a good choice.  If you can’t have nuts, consider a fish oil supplement, or even a fatty protein like an egg or certain cheeses.  If your meal doesn’t contain any low-carb or carb-free fats, skip to your protein.

          

  Eat Protein Next:  Eating your protein before you get to your carbs serves the same glycemic purpose as eating fat first, but to a lesser extent.  Eating your protein first also increases the likelihood of being satisfied before you’ve eaten a loaf of bread and half a pound of French fries.

         

   Eat Carbs Last:  Now that you have started to sate your hunger with foods that don’t cause huge spikes in blood sugar and insulin, you can enjoy some carbs with a little less worry.  Even if you over-indulge a little bit, the fat and protein you already ate will help mitigate blood insulin release.  Remember…  you don’t have to eat everything on your plate.  For further results, you can eat non-starchy vegetables first, starchy vegetables next, then fruits, and processed carbs last (sugar, bread, cake).

        

    Chew… Then Chew Some More:  Deliberate chewing can help stop overeating by dictating the pace and the psychology.  Chewing every bite 20 times (or any other number you like…  a double digit number, slacker) forces you to slow down so your brain gets the message that you don’t need any more food.  You are also more likely to be satisfied if you are enjoying your meal.  Taking the time to chew every bite instead of inhaling can help you pace yourself, and add to the pleasure you get from eating.

ZeroMan Workout 71

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 71: Wednesday December 14^th 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

Push-ups / Bench:

-       Dumbbell Bench Press: 12 reps at 17.5 lbs, 10 reps at 20 lbs., 8 reps at 22.5 lbs.

-       Push-up position hold for 60 seconds X 2

Functional:

-       3 Turkish Get-ups L & R each arm with a 20 lb. dumbbell

-       5 Dumbbell Suitcase Deadlifts L & R with a 40 lb. dumbbell

Legs:

-       20 Heel Raises

-       15 Toe Raises

-       20 Heel Raises

-       15 Toe Raises

-       Single leg Step ups on low step (8” – 12”): 5 step ups on each leg with striding arms, balance for 5 seconds on EVERY step

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 72: Thursday December 15^th, 2011

REST.  Write a sonnet about how good you look in the mirror.  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.

ZeroMan Workout 69

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 69: Monday December 12^th 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

Legs / Chest / Abs: 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

-       21 Dumbbell Bench Press: 17.5 lbs.

-       21 Ab Crunches

-       15 Air Squats

-       15 Dumbbell Bench Press: 17.5 lbs.

-       15 Ab Crunches

-        9 Air Squats

-        9 Dumbbell Bench Press: 17.5 lbs.

-        9 Ab Crunches

Functional:

-       3 Turkish Get-ups L & R each arm with a 17.5 lb. dumbbell

Legs:

-       20 Heel Raises

-       15 Toe Raises

-       20 Heel Raises

-       15 Toe Raises

-       Single leg Step ups on low step (8” – 12”): 5 step ups on each leg with striding arms, balance for 5 seconds on EVERY step

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 70: Tuesday December 13^th, 2011

Walk 2 miles.  Do some research on something you know nothing about.  Get smart AND fit.  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.