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Those that cut too hard when they want to get super lean, inevitably plateau really fast and never reach their goal of achieving and maintaining a perfectly chiseled physique. If you rush it, you are setting yourself up for a tortuous rebound. And trust me, at the end of the 12 weeks, you will look better going a little slower. More strength, more muscle and a better all around physique. But trust me, I know the temptation. In the past, I remember wanting to get shredded quickly. I wanted to get my diet over with ASAP. So I did low calories and lots of cardio! It never worked. It was fkn misery and a disaster. They make some of the best movies every year. Knives Out was one of them! I remember when we were chatting back in He gave me business advice. But it is just as viable for you physique! Especially when we are talking about the human body and the intricate hormonal feedback loop designed to keep up alive and thriving. If we eat too little and exercise too much we create a massive stress response that makes life BRUTAL.
Leptin levels plummet and ghrelin shoots up. This triggers us to conserve energy and it also triggers massive cravings. Essentially, we are making achieving our goals of building a Movie Star Body, nearly impossible! So, cutting on a smaller calorie deficit will get you shredded faster! So, my goal is to make you look absolutely incredible 12 weeks from now. To get you leaner, stronger and improve proportion. I care about the total package. Strength, muscle development and leanness. Here's the beauty You see, you are turning your body into a recomposition machine! You are turning your body into a fat burning and muscle building machine!
We are sending powerful impulses to your body! Impulses to strip off fat, increase strength and muscle tissue! So week by week not only are you going to look leaner! Movie Star Body Status baby! Fasting boosts growth hormone, increases fat mobilization, improves insulin sensitivity and nutrient partitioning! As well, the intense lifting program we are doing is going to allow you to add pounds to your key lifts each month! As you get leaner and improve your strength on key lifts during the first 8 weeks of the program, you are going to look FREAKING AWESOME. The Goal In 8 weeks the goal is for you to cut pounds of pure fat.
As well, we will be able to increase your muscle mass by pounds and key lifts by lbs. Those are phenomenal gains and the difference in your physique will be profound!!!! This sets the stage for the Break Away Effect. When you go from being in solid shape to standing out like an absolute Movie Star. Chiseled beyond belief. Mark As Complete Proper Protein Intake Movie Star Body Nutrition Plan Now that we have your calories set. We must find the proper intake of protein! I recommend eating 0. Take your bodyweight in pounds and multiply it by 0. Ex: lbs x 0. Now I used to stress out about hitting the perfect amount of carbs and fats and protein - but that made things way too complicated! By no means do I do this anymore! I focus on hitting my calories and protein and eating a balanced diet! I simply hit my protein and calories and enjoy wholesome tasty foods! Eating more carbs and fats will help support your natural hormonal function! This means you will be able to enjoy healthy levels of testosterone while cutting to a low body fat.
So many people, that were going lower in carbs pervious, may even enjoy greater physical performance. Mark As Complete Intermittent Fasting Movie Star Body Nutrition Plan Now one of the key strategies we will be utilizing is intermittent fasting. In our case, we will be fasting for the first hours of the day. Fasting can boost mental focus, improve cellular repair autophagy and even trigger the growth of new brain cells via increasing brain derived neurotrophic factors BDNF. By having a fasting period each day, you get to focus on fat burning. While the eating phase helps with growth and repair. Plenty of research has shown great recomposition effects with a fasting based plan. As well, this study, showed the fasted group beat out the high meal frequency group with better composition. Now if the goal is to gain as much muscle and strength as possible with no care for leanness , then fasting offers little to no benefit!
But when the goal is to build an incredible physique that is lean and chiseled. I believe, this is exactly where fasting shines. It allows people to experience concurrent muscle growth, while stripping off fat when done correctly with proper calories, protein and training. Now by no means do the benefits of fasting stop there. The real benefit of fasting is how it can make getting lean truly enjoy.. By fasting for the first hours of the day, you give yourself the ability to eat big meals while dropping fat. This is because cortisol levels peak in the morning. When you eat, you trigger insulin, high cortisol levels and high insulin can cause a rapid spike and fall in blood sugar leading to hunger.
Fasting during the day makes getting lean effortless. You can simply focus on work and the things you have to do and look forward to an epic meal at night. So, if you wake up at 8am the goal will be to fast until pm for your first meal!!! The issue my friend is TRACKING and ADHERENCE. Alternatively, they mess up their diet and never see the results they are looking for. To achieve a Movie Star Body in 12 weeks, we want to control for these two variables. We want to make the Tracking and Adherence downright Effortless.
This means there will be a precise eating system for this program. In fact, I recommend eating very similar each day! I know, I know, variety is the spice of life. Simplifying your life serves to eliminates decision fatigue and allows you to be more effective for more important matters. Some of the most successful people in the world, eat the same meals everyday and wear the same clothing. The same holds true for my clients!!! The Eating Structure So on this plan we are going to be fasting for the first hours of the day. Sparkling water and black coffee baby. Then, we will be keeping our first meal very light. I recommend sticking to the same thing everyday. Alternatively, you could have eggs cals and g protein , and a banana.
But again, I recommend keeping this simple and consistent. The first meal is our light meal and the goal is to tie us over until dinner time. This way, you can enjoy an epic dinner everyday. Pretty damn unreal RIGHT?! Dinner should consist of lots of filling protein lean meat, moderate amounts of fats and some carbs potatoes or rice. My go to meals consist of flank steak and potato wedges. Burgers made with extra lean ground beef and some sweet potato wedges. Or breaded crispy chicken breasts and rosti potatoes. OR my personal favorite haha a triple steak chipotle bowl with lots of cheese and guac and beans and rice small scoop. I have a meal plan you can reference if you need help here! Make sure to check it out. Again, the most important thing is keeping this really simple and easy to track!
I need you to hit your calories every day with ease. It SHOULD not be complicated. After these 12 weeks you can have more variety and mix it up. But I want to guarantee MASSIVE SUCCESS over these next 3 months. Now, finally, you will get to enjoy a light night dessert everyday on this plan. Just like the other meals, the goal is to keep this super simple and to enjoy something that satisfies you perfectly. This meal should be around calories depending on how many calories you have left. Historically, my favorite option has been a g green and blacks chocolate almond bar calories. Almost everyone that does the latter is going to go for a little bit more. Then finish off with calories of late night dessert. It just makes hitting the calories so easy.
Pretty much everything has the calories on it. All they have to do is cook a calorie meal everyday. or find a similar option for eating out. This may require asking for double meat, depending on restaurant portions. You could have some eggs and an english muffin with butter make sure to track the butter though. But simply put, I find the chocolate option gets the job done LOL. I always am satisfied after. or eggs and fruit Dinner - cals Epic Dinner - lean meat, potatoes, tacos… Dessert - Dessert ; Important Note The whole goal of this nutrition plan is to give you the easiest and most satisfying and simple approach to hit your calories and protein everyday.
But focus on finding the most satisfying approach for you! Now that we covered this strategy, lets do a more streamlined recap to really drill this new eating style down!!!! Breaking the Fast and every meal after Movie Star Body Nutrition Plan So lets say that you wake up at 7am. In fact, I keep my first meal around calories. My favorite option is 1. And a calorie rice crispy square and a banana cals. I find this fills me up nicely for a relatively small amount of calories. Alternatively, you could have an omelette with eggs and some fruit.
Or you could have protein bars and an apple or banana. Regardless, I recommend keeping things simple and breaking your fast the same way each day. Find your favorite way to break your fast and stick to it!!! Part of the reason for this is that tracking calories can be difficult. My clients get the absolute best results when they keep things as simple as possible! The simper, the better! For the next 12 weeks lets keep things really simple and focus on achieving the best results possible!!!! BONUS: You can drink a cup of coffee after your small meal to blunt any hunger you have until dinner time. This works quite well. The Big Meal Dinner : Calories Okay so this is the very fun part!!!
On this plan, you get to eat a massive and deeply satisfying meal every single day. This is the big meal. This meal will be between and calories, depending on your calories. I recommend consuming a large portion of meat, veggies and potatoes - for a highly filling and nutritious meal. The main key is getting a large serving of protein oz and hitting your calories. You can have the big meal around dinner time or whenever is best for you!!! One secret hack is to fill up on the protein and veggies first. And consume potatoes wedges minutes after. This extends the meal. The Daily Dessert Or Late Night Meal : calories This is what makes the diet absolutely effortless to stick to!!!! Every single night you get to finish off with a delicious and satisfying dessert.
Now remember, by no meals will eating dessert affect your fat loss negatively. This is because I stick to the diet with absolute ease. I also find that dessert satisfies my cravings nicely. Now of course, the key is to pick a dessert that will fill you up. I find chocolate works best!!! Remember fat loss is about the calorie deficit!!! Hit your calories and you will lose fat. You can eat nothing but chicken breast and brown rice and gain weight if you go over your calories. Now by no means do you have to consume chocolate or ice-cream bars. I recommend having whatever keeps you the most satisfied and makes the diet the easiest to stick to.
In fact, another option is to have eggs calories and a 2 pieces of toast with butter cals. Alternative Eating Options Now I have an alternative option if you find eating light until dinner time to be very difficult. Some people may prefer to eat a larger lunch! This is purely preference. But you can eat a moderate lunch and dinner. For this strategy, I like to eat a chipotle bowl inspired meal for lunch! Steak, beans, rice, cheese and some guac. And for dessert I may have a scoop of collagen protein and rice crispy square or a chocolate bar. The BONUS Two Hundred Calories Movie Star Body Nutrition Plan Now, we have one more order of business to discuss! You see, I have changed my stance on refeed days! I no longer do them every week. What I found with myself and many of my clients is that doing a high calorie refeed day once per week, not only did it slow me down but it made my hungrier the next day.
This works a lot better actually! Increasing your calories by , makes you want to eat more the next day too! So it can made getting lean harder than it needs to be. You see, the power really comes when you get locked in. When following your diet is effortless! This is where I want to get you. Only if you really need it! Or your body is telling you that you need to eat a little more to fill up! This happens. Especially when you reach single digit body fat. This could be as simple as eating more food at dinner or adding in a quest bar!
Whatever works best!!! The idea is to get you locked in on this plan! Debunking any questions, concerns, and objections! Movie Star Body Nutrition Plan Will this really work GREG? I mean what about carbs?! What about sugar?! Absolutely this will work! What creates fat loss is a calorie deficit. When you consume fewer calories than your body burns, fat loss ensues. As long as you get sufficient protein and you lift heavy you will maintain all of your muscle and on this program, even gain some nice dense muscle. In no way does eating carbs or a little sugar stop fat loss. you can add some veggies to the big meal if you want. We simply are designing and structuring this diet to make it SO EASY to stick to. And eating at a modest calorie deficit is good for your health.
It up-regulates anti aging mechanisms and hormones. So yes this will work! Are you Sure this is going to work? This will work! If you used to have a super fast metabolism and could eat whatever you want?! Remember, no food causes you to store fat and no food cause you to burn fat. If you are in a calorie deficit, YOU WILL LOSE WEIGHT! Simple as it gets. Your metabolism is based on your lean body mass and activity level and thermogenic effect of eating calories burned through digestion. Then I recommend basing your maintenance calories off goal bodyweight. You can also use this goal bodyweight to determine your protein intake 0. This will ensure you hit the proper calorie deficit.
Final Points - YOU WILL GET SHREDDED WHEN?! Movie Star Body Nutrition Plan To finish off, you will get shredded when you find the easiest way to eat at a modest calorie deficit and hit your protein each day. If I can make hitting your calories and protein effortless and help you design the BEST strategy to do so, you will be able to master your leanness for the rest of your life. Heck, one of my more extreme friends took this a level deeper. The simpler the better. In fact, many times we think we are hitting our calories, but a close and detailed inspection will tell us otherwise! We must make this so simple to follow. Once we get awesome momentum, we can get a little more variety.
But for the first weeks, make this simple! I recommend doubling down on the former! Actionable Steps to Get to Single Digit Body Fat First, you have your calories and protein set!!! Write those numbers down. That is what you are hitting each and everyday. Find out what time you wake up each day. Interestingly enough, our mood is tied to our circadian rhythm. You want to have your first meal hours after rising!!! So if you wake up at 9am, your first meal will be around 1pm! The next step is to determine what your daily first meal is going to be!!!
Stick to it everyday!!! Get those locked in, keep it simple and get rid of all decision fatigue!! The final step is to give yourself simple options for your main dinner!!! Whatever calories and protein you are consuming from your first meal and your dessert, you will subtract from your daily total. The remaining calories and protein are what you need to hit for your dinner each day!!! Here are some awesome options that you will LOVEEEEE!!! Oh and if you are eating out, ideally find restaurants that provide calorie and protein info online. Then it will be SOOO EASY :. So the first 8 weeks of the program is our low volume minimalistic phase. The goal is simple - to increase strength - specially on our Incline Press, Standing Press, Weighted Chin up and Bulgarian Split Squat. Week by week, as you hit personal records, you are going to look better than ever.
Combine that with leaning down from the nutrition plan and your physique is going to become dense, defined and hardened. On this routine we will be lifting three days per week on Monday, Wednesday and Friday! This is as optimal as it gets for maximizing performance and recovery. Remember, our muscles DO NOT build when we are training. Rather, they build when we are resting. Lifting just three days per week allows for amazing recovery and maximum intensity. On Monday, we will be hitting our shoulders, lats and triceps! On this day we will be hitting overhead presses, weighted chin ups, triceps extensions and lateral raises. On Wednesday, we will be hitting our legs and traps! I believe the traps can really make your physique look more dominant and powerful. For this workout we will be hitting bulgarian split squats, romanian deadlifts, hip thrusts and shrugs.
Getting stronger on these exercises will develop a powerful and perfectly proportioned lower body. Training calves is a very, very low ROI return on investment activity. The calf muscle is highly genetic. Some people have amazing calves naturally and barely train them. Others have super average calves and train them 3x per week. On Friday, we will be hitting Incline Presses, Pinned Hammer Curls, Bent Over Flyes and Hanging Knee Raises. We will be training our chest, biceps, rear delts and abs. As well, we will be hitting our triceps and shoulders indirectly from the Incline Press.
Now, it may seem crazy that we are just doing one chest exercise - the Incline Press. But trust me, this works crazy well! The Incline Press does a killer job at developing the upper chest. In fact, it does an amazing job at turning your chest into something that resembles a greek gods plate of armour. For this phase, we are going to focus on getting, really, really strong!!! Now many people focus way too much on flat benching and chest flyes. They end up developing these oversized, droopy, puffy - bodybuilder pics! Not a good look. If you want to have the movie star chest! Similar to Chris Hemsworth, Brad Pitt and Henry Cavill - you want to focus on getting really strong on the Incline Press.
RPT reverse to reverse pyramid training. After warm up sets only for first two exercises of the workout , you will perform your heaviest set first. Rest a full 3 minutes between sets. Rest 3 minutes. For biceps curls simply reduce the weight by 5 lbs per set. Now for most exercises there is a rep range to work towards. The goal is to hit the top end of the rep range on all three sets. Once you hit the top end of the rep range, the next workout you will increase the weight by 5 lbs. For weighted chin ups, I recommend increasing the weight by 2. For rest pause training pick a weight you can perform for reps. This is your activation set. Just rest seconds and using the same weight perform reps. Rest seconds and perform another set of reps. Rest seconds and perform reps.
Aim to build up to 15 reps on your first set and 3 sets of 5 on the mini sets, before increasing the weight. For Kino Rep Training, start with a light weight. Increase the weight each set. For example, for Romanian Deadlifts you may perform lbs for 12 reps, lbs for 12 reps, lbs for 12 reps and lbs for 10 reps. I like doing this style of training for romanian deadlifts and shrugs. For single leg hip thrusts perform bodyweight for reps. For your second weight you can add a light dumbbell and perform reps. For your third set you can increase the weight again. Same with hanging leg raises start with bodyweight, then add lbs and increase the weight on your third and fourth set if possible. Your last two sets should be very challenging. This will set the foundation for an incredible physique! We will be developing a perfect and proportionate lower body. We will be adding incredible muscle density throughout your upper body with flawless proportion.
Now for the second month, I will be sharing the version two of this program! I will adjust you onto the new training program! This will utilize exercise rotation to allow you to keep building strength and muscle. This is where you will experience the fastest pure muscle growth of your life. This stage works so damn well after 8 weeks of intense low volume lifting! The second phase of the program is designed to build off phase one. This will serve to increase muscle size and fullness. As well, we are performing new exercises to spawn incredible strength gains. You see, when the goal is to get super lean and strong, the body needs to be challenged each month. If you perform the same routine, for weeks on end, you will plateau fast. In some cases, you may even burn out and become weaker. The second phase we will be focusing on dumbbell presses and adding weighted dips into the equation.
This will produce a complete plate of armor chest and thick, powerful arms. After completing phase two, you will become leaner, stronger and more muscular. New veins will appear, abs will begin to poke through your shirt and you will be stronger and more powerful. This is a great shoulder exercise to perform. As well, after 4 weeks of heavy barbell presses, it works well to switch to seated dumbbell presses. Perform warm up sets for dumbbell shoulder presses. When you can perform the top end of the rep range for all 3 sets, increase the weight the next workout. Rest 3 mins between sets. Next, you will perform weighted pull ups. Perform 2 warm up sets. Bodyweight for 6 reps.
And half of your intended work set weight for 3 reps. Then you will perform two sets of weighted pull-ups reverse pyramid style. First set for 6 reps and second set for 8 reps. Increase both sets by 2. After completing your two sets of pull-ups, you will perform sternum pull ups. This is where you do a pull up but instead you focus on pulling your chest to the bar. This is a hybrid of a pull up and a row and does an amazing job at building back thickness and overall development. Rest mins between sets. Then, we will be performing triceps pushdowns for four sets reverse pyramid style.
Rest 2 minutes between sets. When you can do the top end of the rep range for all sets, increase the weight on all sets the following week. Finally, we will be performing upright rows. Kino rep training style… Make sure to lean forward to really target the delts. Rest just minutes between sets. When you can do all four sets for 15 reps, increase the weight the following workout. Either standing machine or on the leg press machine. This is my preferred strategy for training calves. Perform 4 sets. Start light and increase the weight each set. Rest just minutes. When you can do all 4 sets for 15 reps, increase the weight the following workout. Now, we will be performing deadlifts. If you have access to a trap bar, I recommend doing trap bar deadlifts, which are safer and hit the quads harder. Make sure to do trap bar deads with the handle pointed down for maximum range of motion. Perform 5 sets, starting light and building up to a 6 rep max. Lets say you can do lbs for 6 reps.
Each workout increase the weight by 5 lbs total. Rest 2 minutes between build up sets and 3 minutes before going into your final set. Next, you will perform 3 sets of walking lunges for reps per leg. Ex: 20 lbs x 12 reps per leg, 30 lbs x 12 reps leg, 40 lbs x 8 reps per leg. When you can perform all three sets for 12 reps per leg, increase the weight the following workout. Then, you will perform leg curls. Start light and perform reps. Rest just 2 minutes between sets. When you can perform the top end of the rep range for all three sets, increase the weight the following workout. Finally, you will be finishing off with one arm cable shrugs. Focus on pulling your arm up and in. When you can perform all four sets for 15 reps, increase the weight the following workout.
This is a great chest exercise to perform. As well, after 4 weeks of heavy incline barbell presses, it works well to switch to dumbbell incline presses. Next, you will perform weighted dips. Then you will perform two sets of weighted dips reverse pyramid style. After completing your two sets of dips you will perform incline dumbbell curls. Perform your heavy set first for reps. Drop the weight by 5 lbs per arm and perform another set of Drop the weight by 5 lbs per arm and perform reps. When you can do the top end of the rep range for all three sets, increase the weight the following workout.
Rest 2 mins between sets. Next for biceps you will be performing reverse ez-curls. Start light and perform 12 reps. Increase the weight and perform reps. Increase the weight and perform your final third set for reps. Then we will be performing cable face pulls rest pause style. Select a weight you can do for reps. Then rest 10 seconds and perform reps same weight. Rest 10 seconds and perform Finally, we will be performing hanging leg raises. Perform four sets of reps. Lift your legs up to form a v. Slow and controlled. Rest minutes between sets. PHASE 3: Introduction PHASE 3: The Shrink Wrap Phase Introducing the Shrink Wrap Phase Congrats for making it this far!
This is when things get really, really fun! Up until now, we have done a tremendous job at developing strength, muscle density and sharpness! Now with that said, our body is primed to increase muscle size very quickly with two simple changes! The first is with a strategic increase in training volume. You see, the primary driver of muscle growth is getting stronger and lifting heavier weights overtime. That said, we can increase muscle growth in the short-term by rapidly increasing the amount of work we do each week. This serves to increase muscle fullness and works best for short periods of time. There are two drivers of muscle growth! Tension and volume. To maximize muscle growth, we want to lift heavy tension and perform sufficient volume reps and sets. ex: recover from a tremendous amount of training volume, while building strength.
The shrink wrap phase works incredibly at increasing muscle growth. As well, it's structured perfectly to allow you to continue developing strength while increasing muscle rapidly. As well, we are only performing this phase for a short period of time one month. This is optimal. If you were to do this routine for 12 weeks straight, you would burn out and eventually your strength gains would stall. But for a four week period of time, this is an incredible strategy to milk out as much muscle as possible and get you into shrink wrapped shape! Best of all, your body will be a machine after you finish this phase and be able to handle anything that you throw at it.
Then, when you go back to lower volume, you will notice that your strength shoots up super fast since your recovery and work capacity will have sky rocketed. Let's dig in! Keep reading through this section to learn some more phase 2 strategies ; PHASE 3: Kino Density Training Brand New! PHASE 3: The Shrink Wrap Phase Welcome to the second strategy Introducing Kino Density Training! Now, the second strategy, we'll be implementing Kino Density Training, a more intense version of kino rep training. With kino density training the goal is to produce big increases in sarcoplasmic hypertrophy. Myofibrillar hypertrophy is from lifting heavy weights with long rest periods this accounts for most of your muscle building potential.
Myofibrillar hypertrophy is our bread a butter. By lifting heavy our body responds by increasing the size of our muscle fibers! This makes us stronger and more powerful and better able to handle heavy loads! Reverse pyramid training is incredible at producing this type of muscle growth. This is the most important training we can do. Now sarcoplasmic hypertrophy is the icing on the cake for your physique. With sarcoplasmic hypertrophy we are lifting lighter weights with short rest periods and our body responds by increasing the fluid sarcoplasm within our muscles. This gives our muscles more size and fullness and helps our muscles adapt to the metabolic chaos from exercising with short rest periods. Now I have designed Kino Density Training to perfect develop this type of muscle growth.
How to Do Kino Density Training For Kino Density training you are going to be doing 4 sets of reps with 30 seconds rest. You are going to start by lifting a weight for 10 reps. I recommend stopping a rep or two shy of failure so pick a weight you can do for reps. After performing 10 reps, rest 30 seconds and go for second set. rest 30 seconds and go for third set. Rest 30 seconds and go for forth set. You see, by only resting 30 seconds your reps naturally decrease due to cumulative fatigue. The key is that you keep the rest short and challenge your body by performing a lot of work in a short period of time! It means your muscles are going to soak up the fluid like a sponge as you work through the shrink wrap phase. The more sarcoplasm you build in your muscle tissue, the better you can handle training with short rest periods.
Standing barbell press, incline barbell press, weighted chin ups and bulgarian split squats. That said, we are going to limit the heavy intense lifting to mostly two sets per exercise with slightly higher reps reps per set. This will get the job done at encouraging more strength development, while leaving room for the new training protocols that will serve to get you into shrink wrap shape. Skin tight muscle pumps baby! Now for most muscle groups you are going to be doing two intense sets of reverse pyramid training on an exercise, followed by 4 sets of kino density training on an exercise for the same muscle.
This will maximize overall muscle development by producing myofibrillar hypertrophy with a greater focus on sarcoplasmic hypertrophy it is the shrink wrap phase after-all. Rest 3 minutes between sets. When you can do the top end of the rep range, increase the weight the following workout.. Make sure to warm up for the first exercise of a major muscle group for each workout. For Kino Density Training Select a weight you can do for 10 reps leaving reps in the tank. Rest 30 seconds between all sets and perform 4 sets of reps. Each week aim to get more reps in the 4 sets. If you can do 4 sets of , increase the weight. For Kino Rep training start light and increase the weight each set so that your last sets are intense! The Fat Loss Accelerator MOVIE STAR BODY BONUSES! Movie Star Coaching - Fat Loss Accelerator This module is going to be short, sweet and highly actionable. Now first we need to uncover what the fat loss accelerator is designed to do.
We are not training you for a marathon or to break any endurance records. This is is not designed to kill you and be a workout that you absolutely dread. The goal of the fat loss accelerator is to ensure your daily calorie burn is exactly where it needs to be. About calories per pound of bodyweight. First, we have our resting metabolic rate. This is how many calories we require daily, if we were to be bedridden all day. For most men this number will be around If you have more muscle mass this number will be closer to This number is highly based off how much lean body mass you have. We also have the thermogenic effect of food. You see, your body burns calories through digesting food. do not subtract this from your calorie intake, just a fun note.
We also have non exercise activity thermogenesis or NEAT. This is incredibly powerful.. This is how many calories you burn just going about your day and moving around. And finally we have exercise thermogenesis. This is how many calories you burn from exercise Now because you are going to be lifting heavy weights and getting strong on this program - that will serve to naturally increase your resting metabolic rate. The more muscle you build - the greater your metabolism will be. Every pound of muscle you gain burns about calories per day at rest.. As well, by having more muscle you also expend more energy moving so that number would actually be quite a bit higher.
Everyday, on this program, we will be having a huge serving of protein - that will serve to ramp up thermogenesis. Now finally we have exercise and non exercise activity thermogenesis. This is what we will be operating on to improve fat loss! This is simply about ensuring optimal daily energy expenditure. For maximizing fat loss, I really like to focus on improving NEAT… We will already be crushing three intense strength training workouts per week. The next step is to ramp up our NEAT non exercise activity thermogenesis. The Real Problem for Getting Lean Now, with all the said, I want to outline the real problem as to why a lot of people struggle to get lean or gain weight easily. Now, lets control for diet. Plain and simple, outside of going to the gym, most people are sedentary all day.
They go to work and sit down at a desk, they go for food and sit down at a table and they go home and watch tv and sit down on a couch… Most people in this day and age are incredibly sedentary. The answer is to build a life that promotes activity. The answer is to effortlessly increase your calorie burn everyday. This is also when you get way more in touch with your body.. This can actually backfire and make it harder to get lean since your appetite can get jacked up making it harder to stick to your diet. The answer is not to do intensive interval training. Interval training can be a great way to improve ones stamina and aerobic and anaerobic performance. So if you did a hard 25 minute workout that burned calories, you may burn an extra calories. Nothing to write home about. The Power of Walking 10k for a Chiseled Spartan Physique Now, the solution is to develop a lifestyle where you are moving daily… The goal is to do 10 steps per day!! This is equivalent to about 1.
Walking to your car counts.. That said, walking 10 steps adds significantly to your daily calorie burn. This puts my daily energy expenditure right where it needs to be to achieve the perfect rate of fat loss on my nutrition plan. I like to use the health app in my iPhone to track steps taken, this makes life very easy! My favorite way to get my 10k steps in is to break it up throughout the day… ex: minute walk in the morning - minute walk at lunch break - 30 minute walk in the evening…. That said, you can structure it in a way that works best for you. You can go for a hour long walk with a friend. Or throw on a podcast or audio book. You can also, start walking to places that are close by Human beings, we are not designed to be sitting down all day. More energy, improved mood and more mental clarity. As well, walking is a great way to naturally reduce stress.
Are you interested in building a badass lean and muscular body? A body where you can be equally proud of how strong, powerful and exceptionally good-looking you have become. It is the kind of body many Hollywood actors have in movies and is regarded as highly desirable by men and women alike. Download KINOBODY Torrent for free, Direct Downloads via Magnet Link and FREE Movies Online to Watch Also available, Hash : EFBBEF14DFADEB55C82CB0FE. Kinobody Warrior Shredding Program. Kinobody is a series of fitness training workouts that promise to help anyone achieve the body of a "Greek God". Kinobody is a series of exercise programs available online. The programs were created by Greg O'Gallagher. They include eBooks like Aggressive Fat Loss 2. Aggressi ve Fat Loss 2. Greek God Muscle Building Program. Ori Hofmekler - The Warrior Diet. Only increase the weight when you can do the top end of the rep range So for.
Whereas with a bodyweight training routine you know damn well if you get to a. PDF Drive is your search engine for PDF files. As of today we have ,, eBooks for you to download for free. No annoying ads, no download limits, enjoy it and don't forget to bookmark and share the love! Greek Books. The Kinobody Greek God Program is hosted on Teachable, a pretty popular online learning site. That makes browsing through the program information I highly recommend the Kinobody Greek God Program. DO NOT post any "free" access to the programs; this will result in an immediate ban. com 70kg. Christopher Walker, TestShock Program eBook. Cutting Without Counting Second Edition. Reverse Pyramid. MasteR of MacroS Version 2. Kinobody Greek God Program. The Leangains Method. Greg O' Gallagher, the founder of Kinobody, is considered one of the most popular and most controversial fitness personalities on the web right now.
His premium fitness products promise fast muscle gains with an extremely flexible diet to boot. Kinobody Greek God Program Pdf Free Download What Is kinobody Greek God Program? Kinobody is a program created for people who want a lifestyle they can enjoy while progressing and getting stronger at the gym. It is one of the hottest fitness trends now in the industry and it Kinobody Greek God Program Pdf Free Download What Is kinobody Greek God Program? It is one of the hottest fitness trends now in the industry and it The Kinobody Greek God Program promises to give you all the results you never quite got from other workouts. MySpace Tweet Facebook. Join Taylor Hicks. Sign Up or Sign In. Powered by. Badges Report an Issue Terms of Service. Home About Tour News Store Photos Videos TaylorHicksTV. Join Sign In Email Updates. All Photos All Albums My Photos My Albums My Favorites Add.
WebKinobody Movie blogger.com - blogger.com Home Kinobody Movie blogger.com Kinobody Movie blogger.com Nutrition Plan Introduction Movie Star Body Nutrition Plan Welcome to the Webjust google for a free pdf, you'll find it (also then realise its really standard stuff, check out leangains website for the originator that greg ripped off) [deleted] • 3 yr. ago Warrior_turd Web6/08/ · Kinobody Greek God Program Pdf Free Download What Is kinobody Greek God Program? Kinobody is a program created for Author: Budisan WebJason Wells on Kinobody Greek God Pdf Download [WORK]l. but you can download all these Kinobody Greek God program for FREE in PDF format. Just click these link then Web21/03/ · Kinobody is a program created for people who want a lifestyle they can enjoy while progressing and getting stronger at the gym. It is one of the hottest fitness trends WebThe Greek God Program. $ Enroll in the industry-leading muscle-building program with over 70, men putting on lean, dense muscle with zero fat: Gain Rock Hard Muscle ... read more
If you have slim legs this is a good routine to use. This happens. Essentially, we are making achieving our goals of building a Movie Star Body, nearly impossible! Thursday and Friday you will feel like a superhero. Sanava Bič. The goal is to hit the top end of the rep range on all three sets. That said, walking 10 steps adds significantly to your daily calorie burn.I believe the traps can really make your physique look more dominant and powerful. Jason Wells added Kinobody Greek God Pdf Download [WORK]l to tincomprockbo. By accepting that, your training program will become 10x more effective. As well, people that are regaining muscle that was lost. On Workout A you will be doing incline bench press and standing press, kinobody greek god pdf download. but you can download all these Kinobody Greek God program for FREE in PDF format.