Many guys need to get in shape. If you’re reading this, and you’re not sure if I’m talking to you, it means I probably am. Most guys (myself included at the time of writing this blog) have excess body fat and flab that detracts from our physical appearance.
Unfortunately, like the majority of men’s dating advice, there’s a lot of “theory” when it comes to nutrition and exercise, but very little concentrate advice, like, “Eat this. Lift that. Run this far.” I want to change that today, with this post.
Now, before I say ANYTHING about exercise, let me just state for the record that I am NOT an exercise and nutrition specialist. In fact, I wouldn’t even call myself an exercise and nutrition hobbyist.
If you want to experience a calorie holocaust, burn that excess fat by running.
There’s probably plenty of better workout blogs and articles on the internet that I’m not even aware of…therefore, take my advice at your own peril. However, here’s what I bring to the table: 1.) I have been able to quickly and easily cut body fat and build lean muscle in a short period of time without much effort, 2.) I have pictures to prove it, and 3.) I’ll tell you exactly what to did, what I ate, and how I think when I’m dieting and exercising.
My hope in writing this blog is to motivate you to take action without having the sludge through heaps of exercise advice without finding a specific game plan. So, sticking to my workout plan, here’s the sort of results you can expect:
Before I get into the “specifics,” I want to quickly outline how you should think about exercise and fitness. From what I’ve seen, most people only focus on dieting or only focus on cardio or only focus weight training…but, in my experience, getting into great shape depends on 4 elements:
3. Cardio training
If any one of those four is lacking, you’re going to run into problems. In fact, you should always remain cognizant of keeping all 4 elements “balanced.” For example, you should adhere to a proper diet, get in 45 minutes to an hour of resistance training, get in a cardio workout that burns 500-1,000 calories, and make sure to sleep 7-8 hours a night.
Rest, which is obviously the easiest element to satisfy (but equally as important as the other 3), also includes taking one full day off of exercise. You should exercise hard for 6 days (most days a mix of cardio and resistance, some days just cardio) and then spend 1 full day resting your body and allowing it to recover.
As for cardio, I’d highly recommend running. Sure you can do the elliptical machine or some other form of cardio, but let’s be honest: those machines are for pussies who can’t take the pain of running. If you want to experience a calorie holocaust, burn that excess fat by running. No other form of cardio exercise will get you in shape faster. Ideally, you should have 2 cardio workouts: 1.) regular sessions (~600 calories) and 2.) fat burning sessions (~1,000 calories). You only need to do 1-2 fat burning sessions a week to see very quick results.
As for resistance training, I only work my upper body because that’s the way I am. I’m sure I’m doing all sorts of harm to myself by not weight training my legs, and you don’t have to follow my example. But generally, my weight training schedule goes something like this:
1. 4 sets of bunch press (Smith machine or free weights)
2. 4 sets of dumbbell press (Machine)
3. 4 sets of incline bench (Smith machine or free weights)
4. 4 sets of chest flies (Machine)
1. 4 sets of pull ups (Pull up bar)
2. 4 sets of T-bar rows (free weights or machine)
3. 4 sets of seated rows (Machine)
4. 4 sets of pull-downs (Machine with pull-down bar)
1. 4 sets of military presses (free weights)
2. 4 sets of lateral raises (machine)
3. 4 sets of frontal raises (free weights)
4. 4 sets of arm extension (machine)
1. 4 sets of standing bicep curls (free weights)
2. 4 sets of triceps extensions (machine)
3. 4 sets of bicep curl (machine)
4. 4 sets of standing bicep curl with bar (free weights)
So you then combine those days with cardio:
Monday = 45 minute run
Tuesday = 45 minute run
Wednesday = 45 minute run (or rest)
Thursday = 45 minute run (sometimes 1 hour+ run)
Friday = 45 minute run
Saturday = 1 hour+ run
Sunday = rest
Also, I do 15 minutes of ad exercises Monday, Wednesday, and Saturday. If you can maintain that schedule (which should take between 45 minutes to 1 ½ – 2 hours a day, depending on the workout) plus make sure to get 7 hours of sleep a night, all that’s left is keeping a healthy diet.
Here’s an exact diet (down to the minute of the day) to follow. There’s two versions of this diet: 1.) the regular diet, and 2.) the fat burning version. No matter what, if you’re following the exercise regiment, you’re going to burn fat regardless. However, if you want to lose a lot of weight—especially if you want to lose it quickly—try to adhere to the “fat burning” version 3-4 times a week.
(Note: you may need to adjust this diet for your needs. Keep in mind that I am 165 pounds at my heaviest and 150 pounds at my lightest — so I probably require less food than most average sized men. However, the types of foods should remain constant; just adjust your portion size.)
6:30am—1 scoop whey protein
9:00am—Prunes (1.5 servings)*
10:30am—2 slices whole wheat bread
11:30am—1 scoop whey protein
Noon (WORKOUT: Resistance)
1:00pm—2 scoops whey protein
2:00pm—1 scoop whey protein
3:30pm—1 chicken breast
1/3 cup of brown rice*
6:45pm—2 slices whole wheat bread
7:15pm (WORKOUT: Cardio)
8:00pm—Chicken or fish (sometimes with ¼ cup of brown rice*)
10:30pm—Cottage cheese (2 servings)
2860 CALORIES: 208 grams of protein, 220 grams of carbs, 42 grams of fat
* = food that can be cut out on fat decrease days (CALORIES: 1865)
Hopefully this post will motivate you to get into the gym with a solid game plan. I going to get back into my own fitness, and writing this post motivated me. Here’s to sculpting an attractive body!