Friday, January 6, 2012

The New ZeroMan 03


The New ZeroMan is the next step in introductory fitness for gentlemen after the ZeroMan series.  If youre 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 wouldnt 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.  Ill 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 youre 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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