The New ZeroMan is
the next step in introductory fitness for gentlemen after the ZeroMan series.
If you’re a beginner, check out the ZeroMan
workouts in the Archive (bottom of the page). The New ZeroMan will
still have tough workouts and general nutrition advice, but will also have
weekly challenges, reading lists, and other self-improvement principles.
Good Luck!
Day 3: Wednesday, January 6th
2012
Warm Up: 20 minutes
Walk for 5 minutes (treadmill,
elliptical, outside etc.)
Run for 5 minutes
Walk for 5 minutes
Run for 5 minutes
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 – 20 minutes
Body Weight:
-
3x 60 second push-up position hold
-
10 Air Squats
-
20 Heel Raises
-
15 Toe Raises
-
20 Heel Raises
-
15 Toe Raises
-
10 Air Squats
-
10 single leg step ups strided L&R (small step)
-
20 ab crunches
-
10 single leg step ups strided L&R (small step)
-
20 ab crunches
-
3x 45 second bodyweight row hang (just hang... no pulling!)
Functional:
-
3 Turkish Get-ups L & R each arm with a 20 lb. dumbbell
Stretch: 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
Recumbent Resistance Intervals
-
3 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
-
5 minutes at a leisurely pace
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 4: Saturday, January 7th
2012
Walk 2 miles.
Make a list of 9 things you love to eat that might not be the healthiest items
in your diet repertoire. Pick 3 and go
without the other 6 next week, and rotate through this cycle for 3 weeks.
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.
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