Monday, January 9, 2012

The New ZeroMan 06

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.
-       21 air squats or modified squats
-       21 push-ups (standard, modified, or bench modified)
-       21 body weight rows
-       15 air squats or modified squats
-       15 push-ups (standard, modified, or bench modified)
-       15 body weight rows
-       9 air squats or modified squats
-       9 push-ups (standard, modified, or bench modified)
-       9 body weight rows
-       3 Turkish Get-ups L & R each arm with a 20 lb. dumbbell
-       5 Dumbbell Suitcase Deadlifts L & R with a 45 lb. dumbbell

Stretch: 10 minutes

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:

Zeroman said...

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