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 20: Monday, January 23rd 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
Push-ups,
Core, and those damn step-ups:
-
20
Push-ups (standard, modified, or bench modified)
-
60
second Push-up position hold
-
25 Ab crunches
-
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
-
20
Push-ups (standard, modified, or bench modified)
-
60
second Push-up position hold
-
25 Ab crunches
-
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
Functional:
-
3 Turkish Get-ups L & R each arm
with a 20 lb. dumbbell
-
5
Dumbbell Suitcase Deadlifts L
& R with a 40 lb. dumbbell
-
25 body weight rows (take as many breaks as
you need, and put the bar as high on the squat rack as is necessary)
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 21: Tuesday, January 24th 2012
Run/Walk 2 miles. Start planning meals that
are easy to prepare at home so you can take healthy, reasonable portions to
work instead of eating out.
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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