The New ZeroMan
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 6: Monday, January 9th 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:
for time
If the body
weight rows are too hard, place the bar farther up on the squat rack so that
when you pull your chest to the bar you are closer to standing upright. The numbers are important, so even if you are
standing straight up, it’s better than cutting the reps.
Functional:
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 7: Tuesday, January 10th 2012
Walk 2 miles. Experiment
with a playlist of different types of songs and find the genre that motivates
you the most (pace, mood, and breathing).
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:
6:50 for the Air Squats, Pushups, Body Weight Rows. When you say for time is it just that the Resistance, or do I add the Functional as well?
I had to go pretty high on the bar to do the Body Weight Rows 21, 15, & 9, but I got it done.
Keep it coming!
I need to get some stretches for my tennis elbow. What do you think?
Thanks again
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