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 34: Monday, February 6th 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 – 20 minutes
Push-ups,
Core, and those damn step-ups:
-
60
second Push-up position hold
-
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
-
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:
-
6 Dumbbell
Cleans L
& R with a 20 to 25 lb. dumbbell (this variation or a traditional grip are
both fine)
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
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 35: Tuesday, February 7th 2012
Walk / Run 3 miles.
Watch an inspirational movie about an athlete (you know… Rocky, The
Karate Kid, Sea Biscuit…) and get pumped about the hard work you’ve been doing
and will continue to do.
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.
4 comments:
Back at it after a week of "the crud". Did OK, but I backed off on the treadmill a little bit. Feel good.
Did 2 X 8 Barbell Push Presses with 50 lbs. and 6 Dumbbell Cleans L & R with a 22.5 lb. dumbbell.
I have noticed a slight drop in weight, 5-6 lbs., and have had several people comment "Have you lost weight?", so I am pleased with that.
I have a friend who he and his wife did that HGC diet thing. They have lost weight, but OMG they look terrible! Washed out and wrinkled. Too much weight too quick without any exercise. I just hope they know what they are doing.
Thanks again. See you soon.
Hey, I am getting these at the start of each line
-
Is it my computer(s)?
That did not work.....
"- "
Try again
oh well, it looks like the code is coming out instead of the "-"
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