Sorry for the late post!
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 43: Wednesday, February 15th 2012
Warm Up: Treadmill Tabata
-
Jog
/ Walk for 5 minutes
-
Set
the Treadmill to a challenging pace (at least 6 mph if you haven't been
running, closer to 9 or 10 if you have been running at a high level, 11 or
faster for elite runners). For 6 minutes alternate 20 seconds running, 10
seconds resting on the edges.
-
Jog
/ walk for 4 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
Pre-Hab:
wrist / forearm
This might
cause some pain near your tennis elbow, but work through it if you can. This kind of strength will prevent the tennis
elbow from coming back in the future.
Classic
ZeroMan:
-
Single leg Step ups on low step (8” – 12”): 2 times- 10
step ups on each leg with striding arms, balance for 10 seconds on the 10th
step.
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
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 44: Tuesday, February 16th 2012
Walk / Run 3 miles.
Watch this video about aspartame.
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:
Thank you for sharing! This is very helpful for me.
name generator
Post a Comment