Can 30 Minute Workout Really Work

Interestingly, when I said it's easy for me [to get in shape], Shaun jumped into the conversation and said the force ...

"It is not easy. Not at all.'s Easy!"

And you know what? He was right.

It is not easy to get in shape. Eat better. Harder. You can set a plan in place. Rather, it is easy. It 'easy to make these small changes in your lifestyle. And the result, to create such an incredibly satisfying and rewarding change in your physique.

I said to Shaun, he was right. Building a better body and excellent physical condition is not easy.

What did our conversation was a little 'perspective on the subject. So when I decide I'm going to get in better shape, it is easy for me, because I know what to do. It 's the difference.

See, for most people, when they decide to enter their best way (if this is your first attempt or second, third or fourth), I do not know what to do. For this reason, for them is not easy.

"It's simple to make such small changes in your lifestyle. And therefore the creation of such an incredibly satisfying and rewarding changes in your physique. "As Shaun and I talked more, we found that there were many other things we had in common. Which was that we agree that most people tend to make this issue more complicated than it should be. And if people knew how simple changes they need to do to build a better body is much, much more people do.

So after dinner, I promised I would start by Shaun share my personal opinion on the construction of a leaner, healthier, more muscular body in our next newsletter. Help others to understand how each change in lifestyle is working, as well as training, diet of simplicity and strength of supplements can be really.

Therefore, I want to do is take you through a typical day for me. Specific examples to guide you through the way I am my own program for maximum growth. Basically, I'll show you how, when, and what I eat, the supplements I use and how to follow the plan year.

But before you start, there, I must say. There are many opportunities to gain size and muscle strength and build a sensational body, and in no way, I proclaim that my way is the only way. (Too much on his own admission "experts" to do already!) What I can honestly say that these techniques and tools is just what worked for me, year after year and continues to work for countless others. And if you follow them, at least four weeks, you will absolutely, positively achieve greater gains in strength and size and lose more body fat. Results, you can be damn proud. I promise you.

Are you ready? Great. Let's get started.

First of all, I can not underestimate the importance of planning. Before you even consider anything else, I'm always, always make sure I have the whole day planned in advance. I was not able to be something close to my success. In fact, when I go to my days, I notice that everyone seems out of control, the next day. And it is. (Maybe this has happened to you?) That's why I am getting about 15-20 minutes every night before going to sleep, and workout plan my day, cooking, writing, my main "To Dos" and as trivial as it sounds, pick up clothes to wear. I can not say how long the next day to this ritual during the night to save me. I bet that more than ten times.

"... When I'm not going to my day, I notice that everyone seems out of control, the next day." If you already have a good project, so you can certainly disagree. If not, then you might want to start tomorrow and accept this will lead to productive, fantastic. Remember, the only thing that separates those who succeed them, who have no ways. It 's easy to see that they follow good practice is much more likely to be successful, and those who follow a random, free-style habits, tend to be less successful. You get the point.

So now let's look more closely at exactly how to apply these techniques and tools at my new best maximum growth of the program (which by the way ... has been completely revised and updated with a full 8-week program new diet plans , fitness routines and even a section that provides explanations and photos of each exercise. It is at the printer now, and I have the intention to produce only 1,000 to start. So if you want to reserve your copy today, not to be outdone, please call us at 1-866-688-7679 and say who answers that you are a regular reader of real solutions and wish to reserve your copy of Volume 2 of maximum growth. As I said, there are only 1,000 copies printed, and as they are free all we ask is a measly $ 5 to pay the shipping costs, I think these are going fast. Do not get left behind. Call now. The number is. Even the call is free 1-866-688-7679 Or, click here and fill out your information online: the maximum growth).

Fortunately, a lot of planning "work" was already in my new book. We planned the date on which it should work. He emphasized what the body parts to train. We also plan to monitor the number of sets, reps and rest time for each workout. On top of that, we had seven full sample meals for breakfast, the meal pre-and post-training night, so you can easily assemble your eating plan every day.

Believe me, when you look at how much of the conjecture, we set aside to build muscle and gain strength test with the maximum growth program, you'll realize it does not go much better than that. In fact, if someone had offered me a program like this when I started, I paid a few hundred dollars for it, easily.

(It seems to me that nobody really wants to help more ... I just want to buy supplements, shake your hand, say "good luck" and send your way. I do not agree with this approach. I think it's much more important give the plan a route and all the little help that can help you achieve your goals. I honestly do not people care).

Anyway, back to how to put it all together with the program of the high growth track to build my best body:

Once I planned my resume regular weights, I move to my nutrition plan. From the first to the last meal, including supplements you take and how much water I have the intention to drink. Leaving nothing to chance, and therefore usually fall on the right path every day. I found more to follow their plan, the faster you achieve your goals. There really is no turning back. They also gave me blank pages daily meals here, so you can print copies and use them to plan and write your meals each day.

If you read The fastest growing program, you will find my total calories are slightly higher than the examples section that provide meals. This is because I weigh about 220 kg, and the examples I am the person 175-lb. It may weigh more or less than this, then you need to calculate the daily calorie and protein needs of the desired weight. When you do this, it is quite easy to plan your meals.

Or, you can see the daily sample meal plans that have provided for you. From here you can choose the dishes closer to his portraits of some foods and then adjust the size of rations to meet their needs for protein and calories. If you have trouble finding how to do it, I encourage you to give us a call (anytime), and one of our friends, the trained fitness experts will be happy to help. You can reach us 8:00 to 6:00 p.m., Monday through Friday (MST). If you do not answer the call, please leave a message and call you immediately. Our number is 1-866-688-7679.

Now that I wrote the food that I have the intention to eat the next day, I'm about 50% done with my schedule. Then I prepare the food, I eat. Since tomorrow is a busy day for me (and I have a working lunch), I have the intention to eat two meals of whole foods and three nutrition shakes ... I'll have to make meals in advance. After preparing my sandwich on pita bread with tuna and put my cooked brown rice in a Tupperware container, I take the rest of my fruit, bottled water, supplements and put in my bag to take to work with me tomorrow. Always recheck my Add event to ensure there were enough extras for me all last week. (If you do not have a case, I encourage you to get one. They are very cheap and very easy to use. You can buy online a case WebVitamins.com pocket.)

Since usually train in the morning, I like most of my breakfast foods like oatmeal and spices as the sweetener Splenda ®, to work, because that's what I eat after a morning workout. They are also regarded as an extraordinary container of Eat-Smart (my favorite meal replacement shake) in the office too, so I have to lug back and forth from home and work at home. This can be annoying.

Now that I wrote my goal weight for my next workout, written and prepared meals I plan to eat tomorrow, do I get the supplements I use, the last thing I do is prepare my clothes. When I workout in the morning, I make sure I have a comfortable T-shirt, a pair of jogging pants, socks and underwear and my tennis shoes and baseball cap posted. So I pack the clothes I wear to work in my gym bag. Finally, I am sure I have my iPod (headphones / digital music that helps keep my strength up while working in the wee hours of the morning), wallet, keys and mobile phone ... all packed and ready to go. After that, I go to bed. It is usually around 10:00 or 10:30 p.m.

"There is nothing important and refreshing as a glass of water first thing in the morning." The next morning, just as I do every day I wake up at 5:15, without hesitation, before getting dressed, I headed into the kitchen and poured a glass of water. There is nothing refreshing and important, that a glass of water first thing in the morning. In particular, taking into account the body has no food or liquid for about seven to eight hours. In general, most people would like to make coffee at this stage to help them "go." However, I do not think so. I think the coffee really takes the body's energy, instead of really giving you. As you know, when you drink coffee, the increase in energy takes about an hour until it disappears when you feel worse than you did before. This is called a "crash". I hate the way I feel.

This is why I helped to create and use supplements, but called extra energy. We have developed this all natural supplement Dr. Mark Tallon. It 'a very bright, he earned a doctorate in biochemistry. He also acts as advisor to Olympic athletes 'nutrition'. In addition, she Ironman triathlete. To say this guy is great, and fit, is an understatement.

He has made a working session with the natural body's ability to produce safe, sustainable energy. It works particularly well, both in the morning really revive, or during mid-day noon to avoid a fatal crash after lunch. Wonderful to use before the weight of the train. I think it clears my mind and my crank the intensity of training. This is useful when the train, like me, from 06:00 in the morning!

I take two pills of free time, full of energy with water on me (on an empty stomach). I turn back upstairs to my bedroom, dressing ... a farewell kiss to my wife and children (although they are still sleeping), take my gym bag and go to the gym.

Usually arrive at the gym a few minutes before 06:00 and after getting my iPod headphones with my favorite music, I'm ready to begin training six strong. Today I'll work on my chest, shoulders, biceps, triceps y. (See Exercises Click here for a detailed explanation and pictures of the demonstration of all exercises I do.)

Today, weight training workout should not last longer than my target time is 45 minutes. Although it is not my goal at the end in my program, it is important to keep a couple of minutes. After my workout, I sit on the bench and take a few minutes to register my last real game, and then do a quick look at my current weight and goal planning repetitions for each exercise. Today, everything was very close.

Remember, when you exercise, you can use the weight more or less than me. It does not matter much. The main thing is that you keep a constant record of the actual weight and representatives that you did and note the time you rest between sets. This way, you're sure to keep your intensity level and make the most of your time in the gym. I also use this time to write some notes on training. For example, today I noticed how many times my arms feel pumped. I got a great burn, and I was very strong. In fact, I must make a note for next time I took the chest, should I increase the weights used, since I reached a new maximum of six representatives in the day! It's all very important information for recording.

And it's for the fitness part of my day. Pretty simple, is not it? Not easy, but as you see in my new book, it is relatively easy to follow!

"... It 's absolutely, positively a better way to start the day that the intense, focused workout with weights." When I finished training early in the morning, usually around 6:50 and it's time to come into the office and focus on your nutrition. I must tell you, but you absolutely, positively a better way to start the day that the intense, focused workout with weights. When I go into my office, my mind has been updated and are ready for challenges.

As a result, the program of weight training, the strongest growth in the volume 2 means that I train weights four days a week. I followed the letter of the calendar (which is included in the new book as well). In fact, as I said, the closer I want to see faster results ... and more of my progress.

Ah yes, while this program does not mean do a little cardio workout if you want to, I encourage you to do the second day. On days when you do not have the weight of the train. Or, if you have time, you can still make my heart when you train with weights. But remember, never do cardio before weights or the day after you train your legs.

Incidentally, there's really no reason to do cardio exercise no more than three times during the week and a maximum of 30 minutes at a time. Nor does it will only hurt your muscle building progress.

Arrive at the office at 07:00, and the first thing you head for the kitchen to eat. But nothing makes a meal. Since I've just written, my body injection of various nutrients in order to recover and begin rebuilding new muscle. (Except that I have not eaten nine hours now, so I'm very hungry!) This time is called my "window." My muscles literally suck anything to feed them this way. Therefore, it is essential to combine the exercise after a meal in a special three to one ratio of carbohydrates, proteins.

I start making a move to Eat Smart-meal replacement. Simply combine 20 oz of water in a blender, add three ice cubes and two tablespoons of my Eat Smart-Base rounded formula. Then, because I'm having my favorite post-workout muscle Fruit Smoothie Move, add a package of strawberry flavored cheese in blender. Now, carbohydrates added, I can add a half cup of frozen strawberries. And last but not least, I can add two tablespoons of our extra lean mass of the building with orange flavor, Meta-CEL. Each serving of Meta-CEL provides an effective dose of creatine and D pinitol, two compounds that were shown in a recent study to increase the absorption and retention of creatine in the body. (Plus you have the creatine in the body, and the more you feel, the more likely to experience greater increases in muscle size and strength and to maintain for longer).

The reason I use orange because when mixed with strawberry flavor already in the blender, give it a fruity shake a bit like one of those frozen tropical fruit smoothies you on vacation in Mexico or Hawaii.

While mixing up my special muscle tremors, heat me a bowl of water in the microwave and add half cup old fashioned oats. After warmed up, I stir in two packets of sweetener Splenda. And now for my post-workout "meal, I have a cool, thick, rich nutrition shake ... and a bowl of complex, oats heart healthy ... in less than a minute . I call this practice. I have now gives me the perfect three to one ratio of carbohydrates to protein that is essential to provide my body the nutrients it needs to reach my specific goals. This "meals" will keep me happy for two and a half hours at least. Can I take a shower, get dressed and start my workday at 07:30

Between my first meal and second, I'm still drinking water from a large bottle I keep at my desk. It is very important to stay hydrated, especially since I've been training well (and plenty of water lost through transpiration).

At 10:00 I'm ready for my second meal. I take a look at my diet pita sandwich with tuna, brown rice, and half an apple "in writing. So I go back to the kitchen to eat it all. (I want to leave the documents with me to read while I eat. That way I can be more effective.) With this meal, I make sure to drink two large glasses of water as well.

I have a working lunch today, so I did not prepare anything in the kitchen for lunch. At 12:20, just my appointment 10 minutes earlier. We head for lunch at a favorite restaurant near the gold mine, called Blue Sky. I like this place because the servers, managers and the owner knows me very well. (Remember that the next time you go out to eat. Try to pick places where you can visit regularly and people can start to learn your eating habits.) I think it helps. A lot. They look at me like I'm crazy when I asked for egg whites and chicken extra, no butter. This is important because you do not want to miss being able to socialize and enjoy breakfast, lunch or dinner with your family, your friends or colleagues. It is easier to become familiar with the restaurants that will please address your "healthy" eating applications. If they do not, then I do not eat there anymore.

Today, like almost every day when I visit the blue sky, holding the pan Rambler. This dish consists of sliced ​​potatoes, diced chicken breast, egg white, topped with toasted pecans. It 's the perfect combination of complex carbohydrates, quality protein, essential fats, and (excluding nuts) also. Lunch, drink glass of iced tea and excellent package and a glass of water as well.

About 30 minutes after lunch, usually take two tablets of extra energy. So I'm sure it will not suffer crash in mid-day, "that no matter how hard you try, sometimes it seems inevitable. I do not always need this extra dose of energy, but I know a lot to do, and I'm going to work late. In addition to that, I still have a number of important meetings today, and I really want to be updated, clearly, and focus on them. Relay that to me and kept me going strong all day.

At 3:00 pm, I head to the kitchen to make a move Eat Smart nutrition. Only this time, I make a different flavor. See, it's good to eat smart: you can choose from a wide variety of flavors that you never get bored with them, as I did with black chocolate and vanilla from other shocks, I drank. This time I'll make a loaf of cinnamon-flavored shake. And another 50 grams of carbohydrates, I'll add a banana in the blender while mixing. Man, these disturbances are tasty. I know I'm a little biased, but they are almost too good if you ask me! Many people have emailed to say how much they love the taste of Eat-Smart and contains high quality ingredients such as fiber and flaxseed oil. It feels good because we worked very hard to develop a fantastic addition.

As you can see, it is important to nourish your body with protein, carbohydrates and essential fatty acids it needs. That's why I eat every two years and a half to three hours during the day.

At 17:30 I have what I call "snack". It's not really a full meal, and it is certainly more than a snack. It was not really part of the program, I have compiled for you, but I do it differently, because I know I'm going to go home from work about an hour to 90 minutes, and my wife, Julia ... Well, let's just say that the South and loves to cook. So even if I do not want to spoil a superb dinner, eat too much too soon, before dinner, I do not want to go home hungry. My meal snack consisting of a plate of cheese with low fat, fruit and overload with a spoonful of peanut butter Power Butter. This gives me the right amount of protein, carbohydrates and healthy fats. This type of meal to digest more slowly and that is why I do not feel so hungry when I get home, that keeps me from eating too much (which, if they ever come to visit and eat at my house, it's easy to do, and my wife wonderful kitchen).

I usually come home around 7:00 is when we dine with the family. Even my wife is an excellent cook, she is also very cautious about how our food is prepared. Even if it does not shut down our food in butter fat and unhealthy oils, she uses lots of spices and healthy oils to really make our food taste! In addition, one of our goals as parents is to help our children learn healthy eating habits early so they can live a healthier life, too. Julia always makes proteins is the center of our meal, whether chicken, fish or red meat. Tonight, she prepared her famous tuna steaks Wassabi fat-free mayonnaise. A dish of brown rice and asparagus accompanied the meal. (For meals Julia, you can read his regular column, by subscribing to our magazine for real solutions, or find them in the Lean System Nutrition Guide.)

Finally, at 9:30 pm, I have another jolt Eat Smart. Only this time, I can use less water than the label recommends, which is a creamy dessert. I use peanut butter chocolate taste of FIFA. This is my absolute favorite perfume, but in close second and cream cookies. After mixing with a spoon in a bowl, they leave in the freezer for about 10 minutes. Voila! It is instant desserts, I know it's good for me.

When I decide to Eat-Smart Nutrition shake pudding, drink a second portion of Meta-CEL, mix eight ounces of water. I always use a second dose of Meta-CEL to the days when the weight of the train, because I know that my body needs it (and use it!). Now, my Meta-CEL, I take a multivitamin and mineral formula (which he named GNC Mega Men).

"... There's nothing complicated about my training, my eating habits, or dietary supplements I take. There is no magic." Now it is almost 10:00, so I sit and read my notes from today and start my planning for tomorrow. The next day, but I will not be training, so I just need to plan my meals.

That's it! So I put all the pieces together to build the basis of the best of my body through genetics. It 'quite simple, and best of all, it worked well for me, and I'm sure it will work for you too!

As you can clearly see, nothing complicated about my training, my eating habits, or dietary supplements I take. There is no magic. To be honest, I would say most people do a lot more complicated than it should be. Now do not get me wrong, I'm not saying it's easy. I think it's rather simple. It is easy to follow a plan-as long as you have carefully thought out. The key is to be consistent and treat every day a step closer to achieving your ultimate goal. Put enough measures together, not only will you begin to feel better about yourself and the changes that you are able to do, but you'll certainly look better for ... as you probably increase the body's ability to build muscle mass, strength, personal power and confidence.