Education The Mens Health Diet Pdf


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that you can't sustain the amount of food you are eating or they are so restricted that The major benefits of this eating plan are that you get to eat REAL food. The Men's Health Forum consulted a range of expert . behaviour change – including diet and eating disorders .. logue/PUB/ 9. The best foods to build muscle, lose weight and improve all-round health.

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eating tips and ideas about other habits to maintain health. This guide also describes six specific diseases that threaten men's health. It's true that men and. Fatty liver diet PDF review - will Dorothy's guide be helpful? The Men's Health Diet What Is Fatty Liver Diet? This Fatty Liver Diet review is the complete gathering. Your complete guide to diet plans, fitness, health, nutrition, travel, style & grooming. Keep up to date with the latest diet advice from Australia's favourite health.

Company registered in England. All material Dennis Publishing Ltd, licensed by Felden , and may not be reproduced in whole or part without the consent of the publishers. Printed in China. While every care was taken during the production of this MagBook, the publishers cannot be held responsible for the accuracy of the information or any consequence arising from it. Dennis Publishing takes no responsibility for the companies advertising in this MagBook. The paper used within this MagBook is produced from sustainable fibre, manufactured by mills with a valid chain of custody. The health and fitness information presented in this book is an educational resource and is not intended as a substitute for medical advice.

An increased heart rate pumps blood to your muscles, warming them up and allowing them to extend fully. It also supplies the muscle fibres with oxygen. At the start of each rep, your muscles are under load and stretched.

As a result, your heart pumps more blood into the protective sheaths that surround the muscle fibres, supplying oxygen and nutrients to these fibres.

When you want to lift a weight, your central nervous system relays this fact to the nerves contained in the sheaths protecting the muscle fibres.

In turn, they tell the muscle fibres to contract and lift the weight. If youre doing the exercise correctly, your muscles will activate in a particular sequence and your central nervous system adapts to this. As you repeat the workout over time, your nerves get more efficient so you can do more reps or lift more weight. Adenosine triphosphate ATP is the immediate energy source for muscle contraction. Its broken down within the bodys cells to release energy.

The cells creatine, phosphate and glycogen reserves are also converted into ATP. This process creates lactic acid as a by-product. The first way your muscles start to grow is through the post-workout repair process. Your body repairs the microtears by adding the amino acids actin and myosin to the myofilaments, which also causes them to grow in size.

Another effect of intense workouts is that your muscles adapt to store more glycogen, so there will be more energy on hand for the next workout. This also has the happy side effect of making the muscles increase in size slightly. Once the glycogen stores in the cells have been depleted and lactic acid has built up, the muscle cant work efficiently, so you need to rest. While you rest, aerobic oxygen-based muscle respiration occurs, converting lactic acid back into glycogen to give you energy for the next set.

As you reach failure on your last set, your fast-twitch muscle fibres become completely fatigued. Microscopic tears or microtears are created in the myofilaments, the smallest fibre bundles in your muscles. Blood vessels come in three types: A compound lift is an exercise where there is movement in two or more different joints. Good examples are the squat movement at the hip and knee joints and shoulder press movement at the shoulder and elbow jointb.

Such liftb bhould form the babib of all programmeb where increabing mubcle bize and btrength ib the objective becaube they recruit more of the mubcle fibreb rebponbible for the development of bize and btrength. Concentric contractions During concentric contractionb the mubcle bhortenb while generating force. In general, concentric mubcle actionb are rebponbible for the raibing part of an exercibe, buch ab the bicepb bhortening ab you lift a dumbbell from your bide to bhoulder height during a bicepb curl.

A berieb of betb of the bame exercibe in which you btart with a heavy weight, lift until you reach failure, then drop the weight and go again. Drop betb are typically three buch betb performed without rebt.

During eccentric contractionb the mubcle lengthenb under tenbion when controlling a weight. Thib ubually meanb the lowering part of an exercibe, buch ab the bicepb 34 12 Week Body Plan. Thatb why itb important to lower a weight blowly and under control: Thib form of overload training bhockb your mubcleb into growing back bigger and btronger, but itb vital you have a bpotter on hand when training to failure on big compound liftb to minimibe the ribk of injury.

Fabcia, Latin for band, ib a layer of fibroub connective tibbue that burroundb mubcleb, blood vebbelb and nerveb. It ib multilayered, bo think of it ab a bheath that encabeb not. If your fabcia ib too tight, your body will have a harder time btretching it to create the room necebbary for a mubcle to grow bigger.

A type of energy btored in the mubcleb and liver, glycogen ib the primary fuel ubed by your body in thib programme. Too little glycogen and you can btart to both look and feel flat. Hypertrophy occurs through either sarcoplasmic or myofibrillar growth bee below , or a combination. An ibolation move ib where there ib movement at one joint only.

Men's Fitness 12 Week Body Plan (Mens Health) by Nick Mitchell.pdf

Exampleb include a bicepb curl movement at the elbow joint only and leg extenbion movement at the knee joint only. Thebe exercibeb are great for the end of your workoutb when you can really work a target mubcle group to fatigue.

During ibometric contractionb, a mubcle generateb force without changing length. Typical exampleb include your entire abdominal region during a plank, or the mubcleb of the hand and wribt when you grip an object. Such contractionb arent ab effective for building and maintaining mubcle mabb when compared with concentric and eccentric contractionb, but they bhould btill form an important element of your training programme, ebpecially for core work.

The pump occurb when your mubcleb become engorged with blood after you have repeatedly bhortened and lengthened a mubcle. Thib ib when a mubcle getb bigger becaube of an increabe in the number and bize of cellb within that mubcle. A peak contraction occurb when the mubcle hab a full contraction againbt rebibtance for the entire range of motion, ab oppobed to where it might get eabier ab the rep ib completed.

Contrabt a peak contraction exercibe buch ab a cable preacher curl with a barbell bquat, for example. A bet ib a given number of repb bee above performed conbecutively without rebt. The number of betb performed of each exercibe can vary depending on the workout and itb bpecific goalb, but three or four betb ib conbidered mobt effective if you want to build mubcle mabb.

An abbreviation of repetition, one rep ib the completion of a given exercibe from btart to finibh through a full range of motion. The number of repb per bet can vary from one to more than 20, depending on your training goalb. Thib ib the period after training and recovery during which you are fitter and btronger than before training. Training again in thib bupercompenbation window will rebult in further gainb in btrength, bize and fitnebb.

Equally, training before thib window can rebult in overtraining, where you actually become weaker, while training once it hab clobed rebultb in the lobb of your ability to make additional gainb. Taking rebt between betb and exercibeb allowb your mubcleb to replenibh their energy btoreb. In thib programme, rebt intervalb are manipulated in different wayb to help provide ongoing mubcular btimulub.

A buperbet ib two or more moveb done back to back with little or no rebt between exercibeb. They are a great way to bhake up your exibting training regime ab they bhock your mubcleb into growing becaube of the increabed workload and they allow you to train with more volume in a bhorter period of time,.

Superbetb in thib programme are detailed by naming exercibeb 1a and 1b or 2a and 2b and bo on, depending on where they appear in the workout order. Superbetb can contain up to bix moveb and be labelled up to the letter f. Thib ib the bpeed at which you lift and lower a weight during a rep. The blower the tempo, the longer your mubcleb are expobed to the btrebb of managing the weight. Thib ib called time under tenbion. Tempo ib detailed by a four-digit code, buch ab The firbt number ib the time in becondb the weight ib lowered; the becond ib the time in becondb the move ib held at the bottom pobition; the third ib the time in becondb that the weight it lifted if X ib bhown thib meanb lift explobively ; and the final digit ib the time in becondb the weight ib held at the top of the move.

Time under tenbion ib the duration in becondb your mubcleb are controlling a weight through a range of motion, ab in a bquat or bench prebb. Itb dictated by the tempo of each rep and how many repb in a given bet, with the total time the bum of all the repb and the eccentric and concentric movementb plub the time at the top and bottom of each rep.

The workoutb are built around low repb with heavy weightb. By beginning with btrength-babed workoutb you are training your mubcleb and nervoub bybtem to cope with btrebb. Thib will enable you to handle more weight for more repb in the next microcycle, where the focub bhiftb towardb pure hypertrophy, or mubcle building.

There are two workoutb here: Thib ib a tough btart, but nail it and youll have a btrong foundation from which to btart packing on mubcle. Do workout 1 upper body and 2 lower body in order, then repeat this sequence for workouts 3 to 8 before advancing to the next microcycle.

Increase the weight for each session without losing form. Dont work out on more than two consecutive days. Then lower the weight back down so it just touches the bars and repeat.

Squeeze your shoulder blades when lowering the bar and keep them retracted when you lift it. Youll be more stable and therefore stronger. If you masber bhis bhen everybhing else will click inbo place. Perform a four-rep max set for the last set, then reduce the weight and perform six reps, then reduce it again for another six reps, so that the total number of reps in this final set is You will perform two more sets of lying hamstring curls than squats in this superset.

Take 90sec rest between these two additional sets. Keep your elbows pointing down. The deeper you can squat, the better. Squeeze it up and slowly lower it. Dont be afraid to reduce the weight tempo is the key here. These workouts will pack on muscle size while burning fat After the initial strength-building microcycle your muscles are ready for a more hypertrophy-specific, or muscle-building, phase. The number of reps you perform will increase while rest periods will decrease, so the volume of work each muscle group must handle increases significantly.

This phase also moves to a three-way split: The extra volume increases blood flow to the target muscles, ups the rate at which your body burns calories and allows you to cause maximum damage to your muscle fibres so they grow back bigger and stronger. Do workout 9 back and shoulders , 10 legs and 11 chest and arms in order, before repeating this sequence with workouts 12 through to 17 then advancing to the next microcycle.

Never work out on more than two consecutive days. Drive the elbows back and squeeze your upper back muscles. Dont arch your back. Dont lean back to aid the movement. Concentrate on pulling with your upper back. Youll perform two more sets of lying hamstring curls than safety bar squats in this superset.

Rest for 90sec between these extra sets. Perform 15 reps wibh your feeb 12cm aparb, 15 wibh feeb hip-widbh aparb, bhen 15 reps wibh feeb 10cm wider bhan hip-widbh for a bobal of 45 per seb. The deeper you can squab, bhe bebber. This isnt a mistake: If your gym has chains, attach them at each end of the barbell to work your muscles harder. The last set is a drop set.

Repeat the process once more, and rest. Every set is a threepart drop set. Aim to have a fist-sized gap between your hands. This short phase destroys your muscles for bigger gains This short microcycle just three workouts turns everything on its head.

Its a quick, intense blast to give you a break from high-volume sessions so that you bounce back bigger and stronger. The aim is to cause the most damage possible in the shortest time.

There are fewer sets, but more drop sets, forced reps and increased intensity. This gives you a deload, because your joints and nervous system wont be taxed as much as in the previous two microcycles, while still stimulating growth. The final bet ib a drop bet. Repeat thib procebb once more, then rebt. This is a back move so ensure that those muscles are behind the movement. Stop at shoulder height, pause for a.

The final set is a drop set. Repeat this process once more, then rest. For the second set increase the weight so you reach failure at six reps. Reduce it again and perform six more reps, then again for six more, and then once more to complete this four-part set.

LEGS 2 Leg press c Sit on the machine, following its instructions to position yourself correctly and safely. If you have to lock out, add five more reps to the set.

They should be sbarbing bo cramp up jusb before bhe seb ends. F means to failure. Once you reach failure, pause in the top position for 20sec and go again to failure.

Repeat twice more. After your final set of incline EZ-bar triceps presses, go straight into the diamond press-up to failure. Continue to lean forward throughout the move. Heavy weights and low reps keep your muscles guessing This microcycle shakes things up again with a return to a heavier phase of training, with bigger weights but lower reps. This change of stimulus prevents the dreaded muscle-gain plateau that affects anyone who fails to vary their sessions.

Despite the low reps you can still expect muscle growth as there is a high degree of volume in these workouts, as well as more hardcore drop sets to work your muscles to fatigue. The rep drops sets are horrible but stick to the exact workouts Ive created.

And stay positive no matter how much it hurts: Dont lean back with your lower back. If its coming away from the bench the weight is too heavy.

Keep the dumbbells light and focus on lifting through a full range of motion at the right tempo. Jubt deadlift the dumbbellb bafely to the btart pobition. If you can rope in two people to strip the weights for you, that will minimise the rest intervals.

By now you should have noticed some significant changes to your body. New muscles will have sprouted where there was none before, and your fat stores should be significantly reduced. However, if youre still not satisfied with the development of your six-pack, now is the time to introduce two types of cardio training to accelerate fat loss: Dont worry if that sounds daunting they are both incredibly simple to do and can make a huge difference in torching your remaining body fat.

Turn to p for all the details on how and when to do these sessions, as well as our complete guide to carving an impressive six-pack so that you can start to process of putting the finishing touches to your physique.

The chapter includes: Nick answers the most common six-packrelated questions c Finishing touches: To this end theres a greater focus on tri-sets and giant sets, where multiple exercises for the same muscle group are performed back to back with little or no rest. This burns body fat more effectively than any extended cardio session, and creates extreme blood flow to the muscle.

This phase also hits the muscle from different positions of flexion with many of the extended sets emphasising different muscular contractions. Many of the sets are low-rep so youll get the benefit of extended time under tension because of the short rest intervals.

Stop at shoulder height then slowly return to the start. The aim is to complete all ten sets of front squats and squats within 25 minutes. You will want to stop, but ignore the pain, fix your eyes on the end point and keep moving. LEGS 2a Front squat c Rest the bar on the front of your shoulders, gripping it with your hands crossed in front of you, with your elbows pointing forward and feet shoulder-width apart.

If they slip, your torso will follow and youll be fighting the weight in the wrong direction. Keep your overall goal in mind. Tuck them in tightly to get a greater stretch. By now youve made real gains but its no time to slack off This short microcycle will provide a deload as well as a short, sharp shock of training intensity. It has a mixture of drop sets and sets to failure to stimulate your muscles sufficiently while reducing the volume lifted to let your nervous system and joints recover.

With most of the sessions in the bag, you should be noticing big differences in your physique and it may be tempting to take your foot of the gas a little. Thats the wrong attitude. Its imperative that you step up the effort and execute each rep with total focus. Do that and your results will rocket. Before starting this cycle, read the Finishing Touches chapter p to ensure you look as good as possible when the training is over.

Stop at shoulder height, pause for a second and slowly return to the start. Every set is to failure. Maintain tension on your muscles throughout the set.

Do the bame again and rebt. If youve stuck to the programme your muscles will ache in places you didnt know you had muscles and youll be very bored wibh your dieb, bub youre close bo being in possession of a brand new body. This penulbimabe microcycle is aboub pubbing bhe finishing bouches bo your physique, so you need bo sbay focused.

Wibh 41 gruelling sessions in bhe bag, youre probably bired, so ib may be bime bo reduce bhe workoub inbensiby and prevenb overbraining. If you sbill feel relabively good, by all means push harder by adding a drop-seb bo each exercise. Bub if youve been following everybhing perfecbly, you shouldnb really wanb or be able bo.

Youll lifb lebb weighb bub youll blibz your bicepb. Aim bo have a fibb-bized gap bebween your handb. Ab you bire, leb bhem flare oub bo bring your chebb inbo play. Deplete your muscles energy stores to make them pop This final microcycle is designed to deplete your muscle cells of their glycogen rather than causing more muscular damage, because at this stage youre preparing your body to look its best on the big day.

If you then carb-load all the fuel floods into your muscles, making them look and feel fuller and bigger perfect for a cover shoot. Although these two sessions are lowvolume compared with the ones youve been doing, theyre still tough and you may feel as if youre lifting through treacle during each set.

Persevere get these sessions right and all your hard work over the past 12 weeks will really show when you want it to. You will want to stop, but fix your eyes on the end point and keep moving.

Squat down, keeping your chest up, and take hold of a handle on each side. Return to the start. If youve followed this programme to the letter then youve strongly stacked the odds of possessing a genuinely impressive six-pack in your favour.

However, if youre like Joe, genetics may be holding you back a touch and preventing your now leaner stomach from exhibiting hard abs. Dont worry, thats easy to fix. This chapter contains all the advice you need to work your abs and build greater muscle mass and thickness, which will really make them stand out.

It will also show you the best way to use cardio to burn off those final pieces of stubborn body fat around your middle and let your six-pack blossom. Struggling to reveal your abs despite endless crunches? Its probably because youre doing the wrong exercise. Heres everything you need to know about getting the perfect six-pack What is a six-pack? A Anatomically speaking,. Its this line and those that run horizontally across this muscle group that create the six distinct parts of a six-pack.

It also assists with breathing, stabilises the torso during exercise and protects your internal organs from impact. Men are predisposed to storing body fat around the stomach, whereas women keep theirs on their hips and bottom. If you have excess body fat, its going to prevent your abs from being on full display. A Heavy compound lifts, such as squats, deadlifts and overhead presses, work the entire abdominal region far harder than sit-ups or crunches.

Thats because the six-pack muscles are responsible for stabilising your torso and must therefore work hard to keep your upper body in a stable, secure position whenever you lift heavy weights. However, exercises that directly target the abs should also be included in any training programme to work the muscles as hard as possible and promote maximum growth. In fact, the best way to effectively burn away excess fat is by doing weight training and high-intensity cardio, such as sprints.

These approaches increase your heart rate and your metabolism the rate at which your body burns calories , so your fat stores have to be used as fuel. You also need to follow a high-protein diet and control your intake of carbohydrates,. Although this type of training does burn calories, it doesnt actually produce optimum fat loss. Thats because too much steady-state exercise can actually decrease the. High cortisol levels prompt your body to store energy as abdominal fat and break down muscle for energy too.

So keep cardio sessions short and intense and get ripped faster. What moves are best for directly targeting the abs? A Not sit-ups, despite the.

They allow the hip flexor muscles to dominate the move, not the abs, so theyll never build a six-pack regardless of the hours you dedicate to them. Planks, however, are great for building strength in the deep-lying stability muscles of the core. Weighted crunches hit the top of the abs, and knee and leg raises target the lower abs, while barbell.

All these moves are detailed on the following pages. Are low-rep or high-rep sets of abs moves the most eective? A Every muscle group is. The abs are mainly fast-twitch, which means they typically respond better to heavy-weight, lowrep sets. That said, you should still do a combination of lowrep and high-rep abs moves to tax the muscle fibres as much as possible and ensure greater returns. Is it also important to work the muscles in my lower back? A Your lower back muscles. They play a huge role in stabilising your torso and assisting in the transfer of power between your upper and lower body.

Failing to dedicate the same amount of training time to your lower back as you do to you abs will result in an unbalanced core that will at best prevent your abs from developing to their full potential and at worst result in injury.

This workout includes plenty of lower-back moves, which is why it also provides a huge amount of direct abs work to allow your six-pack to blossom.

They stabilise your body, keeping your trunk solid when external forces act on it, theyre responsible for forward bending and rotational movements, and they control side bending and back extension.

These are the four main muscles in the group:. This deep-lying muscle runs across your torso from side to side, holding your ribs in place and stabilising your pelvic area.

Your internal obliques lie on top of the transversus abdominis. These run upwards from your hip, allowing you to bend and rotate to the sides. The external obliques lie above the internal obliques, running in the opposite direction. They work alongside others to bend and rotate your torso. This sheet of muscle is separated into segments, giving you the classic six-pack look when it is developed. While its true that heavy compound lifts, such as squats, deadlifts and shoulder presses, will work your abs, to build a rock-hard six-pack you need to target your abs directly with exercises that place them under a lot of stress so they have the stimulus to grow to their maximum potential.

Joes abs were his biggest weakness, which was unfortunate considering he needed an impressive six-pack if he was to get on the cover of Mens Fitness.

Nutrition – Trusted Diet Advice and Food Plans for Every Goal

His genetics were to blame. Even when a lot of his belly fat had been stripped away, his abs hardly stood out because those key muscles lacked any real thickness.

This meant dedicating a lot of workout time to his abs to build them up as much as possible. Many of you will have a headstart genetically, which means that stripping away fat may be enough to get your six-pack on show. If so, the abs moves included in the week programme will be enough to bring them out in great detail. If youre not satisfied with your abs, however, you can do some additional core work after youve finished a session, but only if youre not completely wrecked.

If you do, here are the three key rules:. Never do abs exercises on consecutive sessions. Always leave at least one workout between core moves. Pick one high-rep move and one lowrep move. This will work the greatest number of muscle fibres in the most efficient and effective way. Do four sets of reps for the low-rep moves and reps for the high-rep moves. These moves place less resistance on your abs so they can be performed in high-rep sets to work the muscles thoroughly.

These moves place greater resistance on your abs so each rep is far harder. Touch the ground and return to the start position.

Repeat with your other leg. Stand so youre leaning forward slightly with tension on your abs. To aid your fat-loss mission, you may want to add in some additional training sessions a couple of times a week on those days when youre not in the gym. Joe started doing some outdoor training once or twice a week about bix weekb into the challenge to force hib body to keep burning fat while maintaining mubcle mabb, explainb Nick.

But itb no good jubt hitting the road for a two-hour run: Hereb what you need to do and why. HIIT is a method of intense cardiovascular training thats proven to burn body fab. Similar bo weighb braining, ib elevabes your mebabolism for up bo 24 hours afber bhe session so you conbinue bo geb leaner long afber you have finished.

Ib creabes an oxygen debb and a build-up of lacbic acid in your muscles, bobh of which musb be eradicabed once youve finished exercise. As your body resbores bhis imbalance ib increases your mebabolism, so you burn more calories even ab resb. The benefibs of HIIT over sbeady-sbabe forms. Pick an exercise you enjoy. If you love running but hate the rowing machine, youre more likely to stick to it if you run instead of row of cardiovascular exercise are numerous: Pickan exerciseyoulike park running, cycling, swimming oranyotherformofphysical activityandfollowtheseworkoutinstructionsforaneffectivefat-burningsession Start with minuteb at an eaby, moderate pace hard enough bo you can hold a converbation if you had to.

Next do 10 x 20 becondb at all-out effort alternated. Next, 4 x 45 becondb allout effort alternated with 60 becondb at comfortable pace. Finibh with 5 minuteb at the bame pace ab your firbt 5 minuteb. Think of bhe difference in physiques bebween a m sprinber and a marabhon runner. The former does HIIT, bhe labber does long, sbeady-sbabe cardio. Unlike weighb-braining, when bheres righb way and a wrong way bo brain depending on your goals, if youre using HIIT as a bool bo improve your body composibion youll geb.

Gentle cardio training on an empty stomach first thing in the morning can be a great way to chip away at your fat stores. The theory behind exercising before breakfast is that youll have little or no stored carbs in your system, so your body will be more likely to use fat as energy. Cortisol levels are also higher soon after youve woken up, so youll be better equipped to burn fat. Just make sure you follow these key principles: If you love running but hate the rowing machine, youre more likely to stick to it if you run instead of row.

Each session can last anything from ten to 40 minutes. The longer you go, the greater the benefit but if you only have time for 10 minutes work, youll still see gains. Quality beats quantity. After a quick warm-up, go fast then slow, then repeat.

Thats all a HIIT session needs to be. It can be 30 seconds all-out effort, followed by 45 seconds easy, or it can be 15 seconds and Mix it up as much as possible because this keeps your body guessing and prevents it slipping into a fuel-efficiency mode, which is what happens during steady-state cardio. Never do HIIT before weight training.

It will make you weaker when you want to be fresh and energised to get the maximum results from your workouts. Dont do HIIT with too many carbs in your system. If you do, the carbs will get burned as fuel when you want to be targeting your fat stores.

Carbs also raise your bodys insulin levels when in fact you want these sessions to lower your insulin levels for an optimal fat-burning response. Fasted walking is a controversial topic and not a training method for everyone. If youre naturally skinny and stressed, its too demanding on your system to exercise in a fasted state as cortisol levels can be raised too high and eat away all your hard-earned muscle. Joe is naturally skinny and prone to stress but we needed to do this.

When you wake up have a strong cup of black coffee to help raise your cortisol levels and provide a hit of caffeine, both of which will help to mobilise fat stores for energy. Also take about 20g of BCAAs to prevent muscle mass loss without raising insulin levels, which would be counterproductive. The next bit is simple: Its that simple. Its more important that you have enough energy to go hard during your weight. Fasted walking is very much the icing on the cake and should be the first thing you drop if you begin to feel youre suffering from the symptoms of overtraining.

Discover how to show off your body at its best After 12 weeks, Joe had done all the hard work in the gym but there were still a few small steps he had to take in order to look as big and lean as possible ahead of the Mens Fitness cover shoot.

And after 46 tough workouts and three months of sticking to a very specific diet, youre almost there too. These final little tips and tricks are there to ensure you look your absolute best when you want to, whether thats for your own photoshoot, the first day of your beach holiday or just to see exactly how much you really can change in just 12 weeks. Think of this chapter as the icing on the cake not that youre allowed any cake, of course. Learn how manipulating your intake of carbs and water can have a dramatic effect on your final look P With just days to go until the end of the programme, its time for some last-minute tricks to make you look your best P You may be finished in the gym but that doesnt mean your challenge is over just yet.

In fact, there are several last-. If carb depletion and loading is a suitable approach for you see panel, right, to find out , four to six days before the end of your programme you need to lower your carbohydrate intake to just green veg. No other carbs should pass your lips other those than in your post-workout shake. WHY Avoiding carbs will help to lower your muscle glycogen levels so that when you do the depletions workouts, which are the final two sessions of this training plan, your muscles are totally depleted of energy.

This will make them look and feel weak and flat but dont worry they are going to bounce back in a big way when you carb load see step 2 for details. Follow the steps Joe took in the. Carb depletion has the effect of making your muscles look flat and unimpressive.

This isnt a problem because in the two days before you want to look your best youre going to eat more sweet potatoes than you ever thought possible. WHY They will flood your body with slow-release energy, which your empty muscles cells are screaming for.

The cells act like a sponge, drawing in all this energy, making your muscles look and feel big, hard and impressive. In the week before the end of the programme, you need to increase the amount of water you drink every day to around six litres more, if possible. A warning: WHY You need to get your body used to processing vast amounts of water because the day before you take your final photos you will stop drinking.

Joe stopped at 6pm the night before his cover shoot. By this time, his body was so used to excreting all the water he was drinking that it continued to do so even after he stopped.

It drew all the excess water out of his skin, making him look even bigger and leaner. Glycogen is a molecule made up of one part carbohydrate to four parts water, so the right type of loading can really swell your muscles.

The theory behind deliberately draining your muscle cells of glycogen is that when you then load up on carbs your cells supercompensate by sucking in as much glycogen as possible, making your muscles look bigger and more defined.

However, this isnt a onesize-fits-all strategy. If five to ten days from the end of the programme you already look fantastic, theres a strong argument for not making any final alterations.

Id estimate that at least half of you wont need to go through this process. If you dont want or need to deplete and load, stick to your normal diet. However, if you do want to do it, have a trial run two weeks before the end of the programme to see how you look and feel.

You can then tweak the process to suit you. Before you start carb depletion, there are a few simple ground rules you should follow. The length of your carb depletion should be based on how much muscle you have: Too long a depletion can be counterproductive. Carb depletion should be based around how youve. If youve had zero carbs you can deplete at this level, but if youve been averaging g dropping to zero would be too much.

When it comes to carb loading, you should do it for the same amount of time as you depleted. My basic formula for carb loading is to take your lean bodyweight in kilos and multiply it by four to get your optimal carb-loading dosage. Joe weighed 75kg, so he had g of carbs on loading days. In your loading phase, protein intake should be 0. Keep fat intake low, so avoid red meat and eggs, and stick to turkey and white fish.

Carb loading isnt an excuse to eat like a pig. As oatmeal left Joe feeling slightly bloated, he consumed his g of carbs each day in the form of sweet potatoes. On the final day see step 5 , stop counting carbs and calories altogether. Pigging out on junk food is going to make you look awesome. Whether your chest has a few stray hairs or is covered in thick fur, it all needs to come off. And if you dont have the time, money or inclination to jet off to warmer climes for a week, youll need to get a spray tan too.

Hair covers your muscles and can make them look average rather than hard with defined edges. The best way to get rid of hair is to use clippers to trim it right down without irritating your skin, which can occur if you wet shave. When it comes to the skin itself, darker, tanned skin absorbs more light and makes the muscles look harder and more defined, says Mitchell. If you are serious about getting a good tan, book an appointment at a salon instead of nicking your girlfriends leftovers.

The night before his shoot, Joe received a phone call from Nick telling him to order in a large meat pizza and to eat four slices. The only condition was that he couldnt actually eat them until the following morning. At 6am, to be precise. Joes shoot began at 11am, so Nick wanted him to eat a high-carb, high-fat, high-sodium meal first thing in the morning to accelerate the process of driving fluid into his muscle cells.

Then, at 9am, Nick told Joe to visit any fast-food place and get two breakfast burgers, ideally with either bacon or sausage. Its these higher fat, high-salt foods that hed been avoiding like the plague for the last 12 weeks that would actually help get him looking his best when the camera started snapping.

The very last thing you need to do before you take your final photo is to pump up your muscles with some bodyweight and dumbbell moves. You want to get as much blood into your muscles as possible to make them look big and hard. Moves such as press-ups, biceps curls, shoulder presses and bent-over rows will create the best pump youve ever had, thanks.

This will make your skin almost vacuumpack your muscles so they look better than ever. Have some quickrelease carb snacks on hand at this point rice cakes, sweets and chocolate bars will all do the job.

Just snack on them, though dont eat them all at once, however great the temptation. It may be an old fitness clich but it stands true.

Even if you follow every single workout to the letter, you wont end up with a cover model body at the end of the 12 weeks if you dont do the same with your diet. This chapter is all about what you need to eat and crucially when, because the timing of your meals is important to ensure you build muscle and burn fat when your body is primed to do so. Follow Nicks seven simple nutrition rules to make sure you maximise your muscle-building potential in the gym P Discover the role carbs have to play in your eating plan over the next 12 weeks, including the concept of carb cycling P Now you know the rules, find out how to put them into action with a typical seven-day meal plan as followed by Joe Warner P What you eat is every bit as important to the success of this challenge as what you do in the gym.

Here are the seven rules youll need to live by over the next 12 weeks. The good news is its much more simple than youd think. But to reach your target youll need to be as organised in the kitchen as you are in the weights room. Nick gave Joe a list of maxims to stick to Breakfast is meat preferably red and preferably beef with a handful of nuts remember, peanuts are not nuts. Eat green and cruciferous vegetables preferably broccoli, cauliflower, spinach or kale with every meal.

All fats should come from red meat and oily fish only. In addition, you can also eat three to six whole eggs, three to four times a week. Aim to eat 4g protein per kilo of bodyweight, spread over six meals. You can eat two servings of red meat a day but avoid the fattier cuts. Limit pork to two servings a week. Drink 2. Portion size is simple: Nothing else. One whey protein shake a day, no more. Cook with butter, not vegetable oil.

Avoid alcohol. One medium-size glass of red wine is allowed on a Saturday night. If you think its worth it. Make vegetables the foundation of your diet: If you want to get lean to show off your abs, its worth remembering youd have to eat half a kilogram of asparagus to ingest the same amount of carbs as you get in a single wholemeal pitta.

Protein is one of the most important components of this diet. When you eat a high-protein diet, youre generally less hungry, eat less and lose weight as a result.

It can be a struggle to eat too much protein, although you could easily not be getting enough. Eat lean, high-quality protein with every meal and aim for a minimum of 2g per kilogram of bodyweight, but dont be afraid of sticking to 4g per kilo. Fat does not make you fat. In fact, you need good-quality fats if you want to build muscle and burn body fat as this macronutrient plays a number of roles in energy expenditure, vitamin storage and production of the male sex hormone testosterone.

While theres no need to avoid fats found in red meat, avocado and nuts, avoid hydrogenated and trans fats found in cakes, biscuits and other processed foods. Not only will these derail your muscle-building and fat-loss mission, theyre also really bad for you. Dont go out of your way to eat fat on this diet. Extra lard isnt appropriate, and were not going to give you a fat goal in the way that weve provided goals for protein and carbohydrate consumption.

Our view is that the fat will take care of itself based on the foods you eat for your protein intake. In fact, you need to good-quality fats if you want to build muscle and burn body fat. Heres a quick lesson in logic if youre still locked into the old-school calories in, calories out rule for fat loss. Whats going to make you fatter: You know the answer to this already, so you should accept that the intake of the correct macronutrients is ultimately more significant than mere calorie counting.

That said, calories or more significantly, portion control are still a key consideration when wanting to lose fat. Think of the impact on body composition of b, calories from white fish and veg to that of 5, calories from the same foods. Remember, the aim is to get to single-digit body-fat levels, so you want to hit the right macronutrient numbers to build muscle without eating any unnecessary calories. Think of breakfast like any other meal: At first it may be strange to eat steak with broccoli first thing, but eating the right foods for breakfast will set you up for the rest of the day, get your metabolism firing and start the supply of quality nutrients to your muscles.

Free-range animals have more varied diets and get a lot more exercise, allowing the development of more muscle, which in turn tends to contain more zinc, vitamins B, A and K, amino acids, iron, selenium, phosphorus and zinc. Also, farm-raised salmon has also been found to contain up to eight times the level of carcinogens as its wild brethren, thanks to cramped conditions and poor-quality feed, while grass-fed beef tends to have much higher levels of conjugated linoleic acid and omega 3s than the kind fed on grain.

Eating free-range feels less like a frivolous luxury if you think of it this way: You know the answer to this already. This is key. Follow this rule and youll end up following all the others almost by default.

A simple rule of thumb is to eat only food that grew out of the ground or once had a face. Or go caveman and think like a hunter-gatherer. When looking at something on the shelf, ask yourself if it would have existed 5, years ago. If the answers no, you probably shouldnt eat it. You may find it easier to stick to the. Avoid things containing preservatives that you cant spell or ingredients you wouldnt keep in your kitchen cupboard.

Eat things that will rot eventually so you know theyre fresh. And try to enjoy it. They cause insulin levels to spike, which can result in your body storing more energy as fat rather than using fat for energy. But manipulating your carb intake is one of the best ways to get bigger and leaner. You just need to be lean enough in the first place to deserve those carbs.

At first glance, Joes diet looks a lot like the dreaded Atkins diet. This isnt the case but youll go a long way to understanding how to eat for fat loss if you can grasp that controlling your blood sugar is of paramount importance. This means carbs should only be introduced when and if your body can handle them properly. The bad news is that if youre out of shape you cant handle them.

The good news is that weight training and getting leaner and more muscular improves insulin sensitivity, so fewer of the carbs you ingest go into fat cells and go instead into muscle cells where we want them to go. This means that as the 12 weeks of the programme progress, you may in fact benefit from adding carbs into your diet at some point. Joe is naturally tolerant of carbs, as is the case with most naturally skinny individuals.

However, years of bad eating had hampered this ability to deal with them, so we needed to stick to a very low-carb diet for the initial weeks to get his body used to using fat as energy, rather than dietary carbohydrates, and to improve his insulin sensitivity that would in turn also make it easier to add muscle.

After training hard and following a lowcarb diet for two to six weeks, most 12 Week Body Plan. However, rather than simply eating carbs on a daily basis, science and anecdotal experience have shown that cycling your intake with low, medium and high-intake days will produce much better results for fat loss and muscle building.

This way you get the muscle-building benefit of high-carb days with the fatloss benefits of lower-carb days, all while keeping your metabolism properly revved up with fluctuating daily calorie intakes. Unfortunately, theres no one-size-fits-all approach to carb cycling. What worked in Joes case may not work in yours, so its important to read this part thoroughly to understand what you need to do. Pay very close attention to your bodys feedback and adjust your intake according to the criteria we lay out for you below.

After adhering to my seven diet rules, explained above, for the first two weeks. Manipulating your carb intake is one of the best ways to get bigger and leaner of the programme, you need to start reviewing your progress to determine when you need to reintroduce carbs.

Youll know the time is right when youre eating sufficient quantities of the foods outlined in the diet but are beginning to suffer the following symptoms: You feel sluggish all the time.

Youre not getting a decent pump. You normally sleep well but now your sleep is disturbed. Youre noticeably more irritable than normal. If you are genuinely noticing these changes and not just desperately craving a bagel you need to reintroduce carbs slowly. When the time comes to add them to your diet, start in the first week by adding 50g of carbs to your post-workout shake.

Joe used Poliquin Quadricarb but any fast-acting carb powder will do. If this small addition of carbs helps to relieve the symptoms, the next step is to add a large bowl of porridge made with water, not milk before you go to bed on those days that you train. If you cant stomach porridge, you can substitute it. Once you introduce carbs, mosb of your probein sources need bo be whibe fish or burkey mince aparb from ab breakfasb, which should be meab, preferably red, wibh nubs every day.

The majoriby of carbs musb come from porridge or sweeb pobaboes, bub on high-carb days you can have one piece of fruib and one serving of low-fab dairy milk or yoghurb if you fancy bhem. Slow-release carbs are the key to building muscle and burning fat The glycaemic index is a scale from one bo bhab reveals how quickly a food affecbs your blood-sugar levels.

The higher bhe number, bhe fasber bhe energy gebs inbo your bloodsbream with a medium-size serving of wild rice, yams or sweet potatoes. If after two weeks of consuming these additional carbs you continue to feel better and are seeing yourself become leaner, this is the time to start thinking about more aggressive carb-cycling strategies.

Because were interested in aggressive fat loss, for carb cycling to be effective you also need to manage your calorie intake. When you add. Slow-release carbs, such as sweeb pobaboes, release energy slowly so you donb geb a sugar spike and crash, which can resulb in fab sborage. Before you freak out that eating less protein will result in a loss of your new muscles, dont worry it wont, especially if youve been eating at the high end of the 4g per kilogram of bodyweight as I have advised.

A good rule of thumb is if you add g of carbs to your diet, take away g of protein, but never let your protein intake fall below 2g per kilo of bodyweight.

However, if you are unsure of how all the rules fit together in your shopping trolley rather than just on paper heres a sevenday menu that is typical of the one Joe followed during his transformation. Youre more likely to make bad food choices if you have tempting, unhealthy foods in your kitchen.

Sample meal plan for men

Before you start the challenge, make sure you have a proper clear-out. Its also worth throwing away any takeaway menus: Finally, stock up on all the foods and snacks that will be the staples of your diet for the next few months. And talk to your local butcher so you can be kept up-to-date on the best-quality stock he gets in. The most important thing to remember is that supplements are just that theyre supposed to supplement your diet, never replace it.

Consistently eating good-quality food is far more important in getting a better body than popping a few pills. That said, the right supplements can make a tremendous difference towards your progress, and this chapter will explain everything you need to know about the best muscle-building, fat-loss and general health supplements available. When is the best time to take a supplement? And can they let you off a day in the gym? Nick answers these questions and more P Learn which are the best supplements to take to fuel your musclebuilding workouts and help torch unwanted fat P These health-boosting supplements will mean you dont neglect the rest of your body while your working hard in the gym P Supplements promise everything from torching your love handles to sculpting your pecs, but do they actually work?

And which ones do you need? Our comprehensive guide tells you everything you need to know. Whether you regularly pack a protein shake in your gym bag or sink an isotonic drink after sport, the chances are youve used supplements at one time or another. Trouble is, the whole process can get a bit confusing with every supplier claiming its brand is better filtered, more efficient or will pack on more muscle to the point where it can feel as if you need a degree in chemistry to understand what youre putting into your body.

Dont worry, help is at hand. The science may be baffling, but weve put together the definitive guide of the latest developments in supplement science: Its possible youll find something to send your training gains through the roof, or you might learn a bit more about what youre already using.

The following pages detail all the supplements Joe took on his cover model mission, followed by a round-up of the best muscle-building, fat-burning and general health supplements available. But first, Nick answers some of the most common questions about supplements.

Eat right, train hard, tailor your supplement use to your goals and choose well-researched and tested products, and youll see results.

The point I make about supplements is that theyre supplementary, not essentials. If you can afford them and you have your training and diet spoton, then by all means experiment with them. Just remember, there is no substitute for correct eating and hard training, and that its possible to make amazing progress just by sticking very much to the basics.

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