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Gym basics

Gym basics
Simple answers to the most common training questions



l've tried and failed to lose weight in the past. Why will it work now?

If your previous efforts have been unsuccessful it has nothing to do with your body being resistant to exercise and everything to do with your approach. In other words, you probably didn't have a realistic goal, a focused and progressive training plan or eat the right foods at the right time - or a combination of all three. Anyone can lose body fat to transform significantly the way they look but that won't happen overnight. But the six-week training and nutrition plan in this book, if followed without fault, will give you a better body.

Can I turn fat into muscle?

No, fat and muscle are two totally different types of tissue and it’s impossible to turn one into the other. Muscle is active tissue that burns calories, while fat tissue stores excess energy. The right training programme will burn off these fat stores and build new muscle tissue, giving the appearance that one has turned into the other, but that isn't the case.

How many times a week do I need train?

This programme requires you to work out four times a week. This plan consists of three weight-training sessions and one high-intensity cardio session each week. You need to leave at least one day's rest between the weights sessions to give your body time to recover.

How closely do I need to follow the workout plan?

To the letter. Every workout has been designed to elicit a fat-burning response and forms an important part of a structured and progressive training plan that will significantly reduce the amount of fat you carry. Do the workouts in order for the best results possible.

What about sticking to the sets, reps, tempo and rest numbers detailed?

These are crucial too. You need to complete all the sets and reps at
the correct tempo while sticking to the rest periods between the moves. Failure to do so will limit the success of your fat loss journey.

What if I can't complete all the sets and reps?

If this is the case, the weight you're lifting is too heavy and you need to reduce it. This programme isn't about lifting the heaviest weight possible, but exposing your muscles and cardiovascular system to the right amount of stress to make your body take positive steps towards becoming fitter and leaner.

How do I know which weights to use?

At first there will be a little bit of trial and error because the amount of weight you should be lifting will depend on a number of factors unique to you, such as age and training experience. It's always best to choose a light weight if you are unsure and stick to the reps at the right tempo. If you can complete the set with ease, you should increase the weight next time.

What should I do if my gym doesn't have the equipment used in some of the exercises in this plan?

This programme has been designed to be as easy and efficient to follow as possible, with many moves in each of the giant sets using the same piece of equipment so you don’t waste time moving around the gym between moves. However, depending on the quality of your gym, some may not have exactly every single bit of kit you need. That's not a problem: just swap those moves for ones that target the same muscles which you can do with the equipment available to you.

Why do I need to do a Fat-Loss Finisher after each weight-training session?

All three weight-training sessions each week are designed to build lean muscle mass and reduce body fat to radically transform your physique so you look stronger and leaner. The Fat-Loss Finisher at the end of each of these three sessions is designed to push your body even further out of its comfort zone to elicit the best fat-burning response possible by increasing the oxygen debt your body needs to repay (see p!6 for details) and result in the right hormonal response to encourage the building of new muscle and the burning of fat cells.

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Arnold Schwarzenegger, who won 7 times the first place in the mr olympia, gives us a nutrition he made ​​to
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The Arnold's nutritionist for volume, is rich in protein and has too many calories (around 5000 on the day).

Meal 1 (7:30)

3 whole eggs100-200 grams ground beef2 slices of bread with butter2 cups milk
Meal 2 (10:00)

Half a sandwich with a kind of meat.1 boiled egg1 glass of milk
Meal 3 (12:30)

1 sandwich with meat1 sandwich with cheese2 cups milkfruits

Meal 4 (15:00)

1 boiled egg3 slices of cheese2 cups milk

Meal 5 (18:00)

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