If you're addicted to insanely carved muscles and deep striations, then what you are about to read will be tell you all you need to know to get absolutely shredded!
In setting goals it is vital that you ask enough from yourself and don’t sell yourself short.
Knowing exactly where you would like to end up and how you would like to look will allow you to more effectively work towards your goals by focusing daily on your ultimate destination and eliminating the small problems that arise along the way.
Most experts on the subject agree that having a strong enough reason “why”, is the most important factor needed in successfully achieving ones goals. If you know “why”, finding the “how” tends to become a lot easier. You need to consider this point very carefully because if you do not know exactly “why” you need to transform your body then you will have a big challenge getting through the tough times.
Because we often do not know exactly how to achieve a goal, we therefore end up assuming that we won’t be able to accomplish it.
When you set a goal, no matter how lofty it may initially appear, your mind will subconsciously seek every opportunity possible to achieve it.
Along with calcium’s research proven track record of helping to build strong, healthy bones, recent scientific findings show that adequate calcium intake is essential for optimal fat breakdown. Calcium helps activate “uncoupling proteins” that are responsible for allowing energy obtained from food to be expended as body heat rather than being stored as body fat. Our recommendation – 800mg to1000mg per day from calcium supplements, calcium enriched protein powders or MRP’s, fat free dairy.
Recording the food you eat can have a profound effect on your self-control, as it will force you to give some focus to what you are putting into your mouth everyday. Not only are you less likely to consume “poor quality” calories, it will also provide you with valuable information about your nutritional habits. This small investment in time could pay huge dividends in terms of attaining the lean body you desire.
Our metabolic rate and resultant body temperature can increase slightly as our bodies work to process the food we eat. This is referred to at the thermic effect of feeding (TEF) and accounts for around 10 percent of the calories we expend in a day. It is possible to enhance TEF through modification of the diet. High biological value proteins, as well as fibrous/complex carbohydrates and essential fatty acids have the greatest thermic effect with as much as 25 percent of the energy in these foods being expended during digestion.
Consuming capsaicin, which is found in chillis, cayenne and red peppers can significantly boost metabolism by stimulating the release of adrenal hormones. Research has shown that this increases resting metabolic rate and decreases overall food intake by decreasing hunger.
We know that our metabolic rate naturally declines as the day wears on. Reducing carbohydrate intake later in the day has therefore proven to be a highly effective approach used by competitive physique athletes when trying to shed body fat stores. Not only does this approach compensate for the decreased metabolic rate in the evening, it also assists in reducing the overall number of calories you consume each day as well as the amount of insulin you produce thereby reducing your body’s fat storing ability.
The most effective thermogenic fat burners, such as SSN’s Ignite include cutting edge ingredients such as synephrine, caffeine, green tea extract (EGCG) etc. The weight loss experienced as a result of supplementing with a thermogenic based fat burner, result from thermogenesis (production of body heat), increased activity, reduced appetite and caloric intake and the direct lipolytic action of these stimulants on the fat cells resulting in the release of fatty acids.
Train with weights 3 or 4 times per week to maintain lean muscle and improve muscle tone and perform 3 or 4 20-30 minute cardio workouts per week to help stimulate your metabolism and burn body-fat.
Weight Train At Least 3-4 Times A Week To Increase Metabolism & Preserve Lean Body Mass. Do not make the mistake of training with weights to burn fat. Weight training will not directly burn a significant amount of body fat. What weight training will do is help you burn fat in the future. When you add a little muscle to your body, you increase your metabolism as your body has to expend more energy (burn more calories) to maintain that muscle tissue. This means that when you are at rest, even sleeping, the more lean muscle tissue you have, the more calories you will expend. Building extra lean muscle tissue is key to promoting fat loss and improving the tone and appearance of your physique. In order to make constant and significant gains, remember to weight train intensely and for short durations. Try and work no more than 2 muscle groups a workout, 3 or 4 workouts a week. Or you can do 1 muscle group each workout, training 5-6 days a week in shorter sessions. Rather keep repetitions lower (8-12) than higher as this will enable you to use enough resistance to add overload to the muscle, causing more lean muscle growth. Do only 2-3 “heavy” sets per exercise and keep workouts no longer than 45-60 minutes.
Do Intense Cardiovascular Workouts 3-4 Times A Week. Done effectively, this can have a tremendous impact on your fat-loss goals. Intense cardio increases your metabolic rate so that not only do you burn calories whilst excercising, but for the rest of the day you will burn off more calories as well. You should put all of your energy and intensity into your cardio. Do 20-30 minutes of high intensity cardio 3-4 days a week. During a session of cardio, warm-up for 5 minutes, then do 10-20 minutes at a high intensity and then cool down for the last 5 minutes. Go at a fast enough pace to really challenge yourself. Doing cardio for the sake of doing it will not burn fat. Going for a leisurely walk will not sufficiently burn fat, unless you walk ten miles. Riding a stationary bike while relaxingly reading the paper will not burn much fat. Hey, it’s only 20-30 minutes. Bust your butt for this time and the return on your investment will be great.
Workout in the Morning When Possible. By working out in the morning you are more likely to deplete your glycogen stores (already slightly depleted from overnight fasting) and thereby dip more deeply into your fat stores than if you exercise later in the day. The food you consume throughout the rest of the day is more likely to be used to replace muscle glycogen and assist with recovery, rather than ending up being stored around your waist and thighs. Research also indicates that your metabolism remains elevated longer after a morning workout. This research has shown metabolic rate to remain elevated for up to 24 hours.
Perform Cardio after Weight Training. A 15 to 20-minute high intensity cardio session performed after your weight-training workout provides maximum metabolic benefit. By performing your aerobic training after your weights workout has already reduced your blood glucose levels & glycogen stores, your body will tap into its fat reserves far quicker and more efficiently.
Incline Barbell Bench Press or Incline Bench Press on the Smith Machine
± 15, 10, 8, 6-8
Flat Barbell or Dumbbell Press
± 10, 8, 6-8
Machine Shoulder Press or Overhead Dumbbell Press
± 10, 8, 6-8
Dumbbell side raises or machine side raises
± 10, 8, 6-8
± 10, 8, 6-8
Lying overhead Extensions with an EZ Bar (Skull Crushers)
± 10, 6-8
Smith Machine Squats
± 15, 10-12, 8-10, 8-10
± 10-12, 10, 8-10, 8-10
± 12-15, 10-12, 10, 8-10
Standing Calve Raises
± 15, 12-15, 10-12
Seated Calve Raises
± 12-15, 8-12
± 12-15, 10-12
Hanging Leg Raises
± 12-15, 10-12
Lat Pull downs to the Upper Chest
± 10-12, 10, 8-10, 6-8
T/Bar or One Arm Dumbbell Rows
± 10, 8, 6-8
Bent Over Dumbbell Lateral raises or Machine rear laterals
± 10-12, 10, 8-10
± 10-12, 8-10
± 10, 8-10, 6-8
Standing or Seated Alternate dumbbell curls
± 8-10, 6-8
For each of your 5 daily meals, feel free to choose from either option provided.
A serving of Oats / All Bran flakes / Wheat-Bix mixed with 1 heaped Tablespoon of SSN 100% Whey Protein and fat free milk.
Two slices of Rye or Whole-wheat toast topped with fat free cottage cheese and two boiled / poached eggs.
1 Serving of SSN MRP + Small serving of fruit (apple, melon or strawberries) (optional extra).
½ can water packed tuna + half cup (cooked) brown or basmati rice or sweet potato + small green salad (optional extra).
1 Chicken breast or Ostrich Fillet, medium baked sweet potato, cup of steamed green vegetables.
Tuna (water packed) or grilled chicken breast salad with added fat free cottage cheese.
1 serving of SSN 100% Whey Protein + 1 serving of fruit (apple, melon or strawberries).
1 Serving of SSN MRP.
Omelette made with 4-6 egg whites and 1 or 2 yolks, topped with onions, mushrooms, tomatoes, peppers etc.
Grilled or baked fish + a large serving of steamed / microwaved green vegetables or bowl of salad.