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 17: Friday, January 20th 2012
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
Body Weight: 3
times
-
10
Modified
Burpees (or real Burpees, if you’re feeling
spunky)
-
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
-
60
second Push-up position hold
-
10
body
weight rows
Functional:
-
6 Dumbbell
Cleans L
& R with a 20 to 25 lb. dumbbell (this variation or a traditional grip are
both fine)
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 18: Saturday, January 21st 2012
Walk / Run 2 miles.
Find a good picture of yourself from before you started working out, and
take a picture of yourself today. Keep
them somewhere visible so you can see how far you’ve come, and visualize where
you want to go.
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:
OUCH!!!!!
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