January 17, 2023
Ultimate Training Method – For Females
Chapter 1
UTM Introduction
The ULTIMATE TRAINING METHOD (UTM) for FEMALES takes weights/ resistance training up to the next level, whether it is free weights, machines, or bodyweight exercises, either done at home or in the gym. Apply these training blocks to any type of weight or resistance training to yield the awesome results you’re aiming for.
The key is to maximise your time spent working out so you are assured that following the UTM for females exactly will optimise and accelerate your lean muscle tone, improve your body shape and speed up fat loss for your desired physical goals of a beautifully toned stronger body by simply training both harder and smarter, here is how it’s done.
Compiled over 25 plus years of trialling and experimenting with all body types, skinny to skinny fat, obese and overweight across all types of training styles, workouts and cardio workout sequences to maximise fat loss that are also used by female athletes and fitness competitors of the highest level. From our learnings, the systems that worked the best and yielded the fasted results have been developed into the Ultimate Training Method (The UTM) for both Males and Females…all this training knowledge combined into 3 progressive training systems that bring on body change the fastest.
The UTM for women accelerates body change by causing new muscular and cardiovascular stimulation, by breaking any plateau of no results and boredom that makes getting the body you want seem always out of reach. This is exactly what you need to know to move closer to your goals with every training session making your efforts count every time so you gain the knowledge and confidence to push yourself, train smarter and keep your results coming long term. It’s so easy when you know how.
Female Muscle Myth
(Weight training will make females too muscular too fast!)
To explain this widely misunderstood belief, we need to share perspective by talking about males and females in regard to the different effect of weight training on their different bodies and why the physical results are so different. Just to let you know this is one of the most outrageous false beliefs ever, you’re more likely to see a real life unicorn than gain unintended big muscles from working out! If this did happen you would be the first ever case in the world, so this is a message for all females out there, you can hit the gym hard without worry about this old myth.
Males
So let’s have a close per look at the male attributes that allow males to gain muscle with far more ease than females. Males naturally gravitate toward resistance or weight training and seek muscle growth, strength and new body shape as being larger and more muscular is generally desired by males. This is because males have a primal desire to have broad shoulders, a narrow waist and carry a good degree of muscle that balanced and strong.
The male body builds muscular size and strength faster and far more easily than females due to three key attributes in the design of the male body that allows natural increase in muscle size;
- The male body naturally carries more skeletal muscle than that of a female the same size
- Males have the powerful muscle building hormone Testosterone which allows the muscle to grow in size and strength when proper weight training and nutrition is added
- Testosterone is KING for muscle building and strength increase. Increasing or maintaining a higher level of testosterone in the body determines how much muscle is gained as well as a host of health benefits.
- Mindset of the male is geared more easily toward being more masculine so lifting weights and increasing muscle increases more male characteristics, strength, size, control, status and physical prowess are all achieved by some sort of weight training and sport based performance. Doing this enhances masculinity for males not opposes it, whereas females feel if they lift weight too much they will risk becoming less feminine and more masculine which is what this false belief is based from.
Even though males have the body chemistry and muscle base to growth large muscles, still very few men achieve a high level of muscle growth despite all their efforts to do so. There is a lot that goes into gaining macular development, it takes years of dedication, the right nutrition, the best sports supplements, boosting testosterone and training as hard as possible over at least a couple of years to develop good muscle growth, and over 5-10 years plus is when large muscle begins to accumulate which is really developed through sheer willpower, mental toughness and perseverance over the long haul.
Females
Compared to males, females only have a tiny amount of testosterone in their bodies and carry much less skeletal muscle than that of males pound for pound. By design female’s bodies are just not geared for carrying muscle mass, which is why they can not gain large muscles and strength the same as a male can, simple as that.
Females are still of a general opinion that weight training and protein shakes will make them inadvertently grow large muscles too fast – which is just not physically possible! This myth must end here, it’s the most ridiculous fear/ urban myth/ excuse not to lift/ just plain nonsense rubbish going around the fitness industry!
In fact it takes super hard training, awesome nutrition, supplementation and the mindset desire that’s geared to muscle growth being the goal. The body’s process of building muscle takes time even to gain the type of lean muscle shape that fitness bikini competitors achieve who have very feminine lean shapely bodies.
Too much muscle?
The type of ultra lean large muscle that females are afraid of getting from weight training is the elite pro level international physique competitors they see on the Internet and in bodybuilding shows. Those massive muscle gains are only possible if you truly desire them and will do everything in your power to achieve that goal by adding the highest level sports supplements and in most cases anabolic steroids to elite heavy training and competition nutrition to get the muscle as large as possible and contest shredded…your mindset needs to be geared to gain as much muscle as possible, and it still takes years and years and years of pounding the body with all those extreme elements to get the muscle to that high level…
So females across the globe, forget all you have heard! you absolutely WILL NOT accidentally grow large muscles by busting your ass in the gym and drinking protein shakes, we personally guarantee it, end of story.
Why lift?
What you will get is a leaner, more toned body, you will increase your strength, body control… and over time of sustained weight training with the right nutrition geared for fat loss you will develop the muscle and lean body shape you envision for yourself and ultimately it leads you to be able to build your best body for you. This is a lifelong journey that enables you to shape and tone your body at will, improve your bone strength, overall fitness and stay younger and fitter for as long as you wish…welcome to the Ultimate Training Method for Females.
Follow and follow the guidelines below to spark new muscle tone and maximise your fat loss results.
● Cardio and weights together is the key. Done correctly, with LiveLean Method nutrition;
● The right combination will develop your fitness and optimise your fat burning
● Cardio done correctly after weights accelerates muscle shape and tone
The benefits
● Training with weights increases muscle tone and strength, burns body fat faster and accentuates your lean body shape.
● It STRENGTHENS YOUR BONES and protects your future health against osteoporosis which affects females as they age
● It strengthens your entire body while also optimising hormone levels, increasing your energy and assisting sleep patterns.
● Sleep improves as well as facial muscles and skin tone for the best anti-aging effect that you just cannot buy in a bottle.
● Endorphins and the feel good chemicals are produced from your workouts which trigger positive self talk and inner confidence which leads to massive life changes in and out of the gym.
● Working out vigorously has a natural anti depressant effect, the problem you took into the gym never matters as much after a great workout.
● Develops the ability to work hard in and out of the gym
Reinvent yourself: As well as the physical improvement from working out, the inner strength and personal growth in your mindset and character matches your physical change. Working out builds your body and mind together for whole new life experience – it is one of the most incredible life changing endeavours you can master.
A wise man once said, “If you can lift the weights for life, you can lift your life as high as you want”
Next level life: There is a massive positive spillover into your personal life and daily enjoyment of life. You will notice positive self talk improves, this helps you persist at things in life and bend them to your will, same as in the gym. Patience to persevere and stamina naturally develops overtime to see things through while developing routine for success in health that generates overtime your next level life the reward.
Positive mind: Resistance training has a powerful positive effect on your mindset towards yourself and your life in general. Physical exertion and progress in bodily improvement takes a degree of focus, switching on for that time your in the gym, concentrating, putting in solid effort and doing it over a sustained period of time to achieve your goals are all attributes you develop and practice when training that when repeated become strong daily rituals that translate into your personal life vastly improving how you feel about yourself in and more importantly out of the gym, improving your work life, family life, business life and positively impact your decisions for a whole new level of enjoyment. Working out has an amazing and almost endless amount of positive effect on you, what you put in you get out but it’s up to you to make your hour a day count forward as a priceless investment in your physical and emotional future.
In a nutshell, weight training is a must for all females on some level, we could not stress enough how powerful it is to building your healthiest, strongest, best body possible and living life on your terms.
These guidelines take your weights/ resistance training up to the next level, whether it is free weights, machines, crossfit style or body weight exercises, either done at home or in the gym.
The UTM training block guide will improve lean balanced muscle shape and tone, at the same time reducing body fat levels improving vastly overall body composition. By stressing your muscles systematically, training remains fresh which continually progresses you toward your body goals faster.
“Make your time, energy and money count, demand the best of yourself – Build Your Best Body for you right now”
Stressing the muscles
Changing up your weight training workouts provides the right stress to stimulate increased tone and shape. Your muscles thrive on constant changes from high reps to low reps, alternating all manner of different exercises from free weights to machines and bodyweight exercises keeps the muscles adapting to new training stress which accelerates results.
Variety
Variety is key. Changing your rest periods between sets from 30-45 seconds to 10 seconds, incorporating drop sets without rest, switching to light weights while using every different exercise avaliable are all ways of stressing your muscle to adapt and change to the new stimulations your throwing at it.
● Variety stimulates muscle change and sparks new muscle tone and shape
● Variety develops your body from all angles, for a more complete and well rounded body shape
● Use a broad range of exercises for all muscle groups to ensure balance
● Apply the same level of effort and intensity to all muscle groups, so everything improves in proportion
● Apply more effort and focus on your weak or lagging body parts to build those areas up that you know you lack
● Increase the tempo of your current workout;
Limit training session duration to 40 minutes (shorten amount of sets and work harder to complete in limited time)
● Weights & Cardio together is the key for maximising muscle tone and fat loss Done correctly on the LiveLean Method deliver amazing results in record time
Training the Female body
Accentuating the female body has a much different focus than doing the same for the male physique. Although males and females alike require the same balance of training each area and muscle group of the body evenly, focus naturally is determined by the female body shape and the areas that require more focus like the midsection, glutes, thighs and legs and also the shoulders and arms need to prioritized. Appropriate exercises are used to emphasis the areas of the female body that enhance and accentuate the natural feminine shape, by toning up and developing those muscle groups you will develop a leaner, fitter and more feminine balanced body shape that you have always wanted, guaranteed.
Weak body parts
Now your weak body parts are actually more important than your strong or well developed body parts and you need to prioritise them in your training to bring them up. Firstly take an honest look in the mirror and see what you don’t like about your body, it’s not pleasant at first but when you can say to yourself I need more leg shape or fullness in an area or less fat here or there, your on your way to making a real positive physical difference that you need to make. It’s all about building your best body with balance , proportion and symmetry so not only do you look great, your body performs better and with less aches and pains as you gain strength and improve muscle tone all over your body.
Always train your weak or lagging body parts harder, with more exercises, more variety and even work those areas more often doubling up in the weeks training to catch them up over the week aim to train them twice and your strong areas once. Or train your strong areas very light and stretch them as opposed to keep making them even stronger. You can also to stop training your strong areas completely and only train them once a month, it’s up to you but the goal is to achieve body balance and make your weak body parts strong
For example;
Weak areas identified:
- Skinny arms,
- Rounded chest
- Thighs carrying too much fat
Weak area Training Solutions:
- Train biceps, triceps and shoulders with more exercises and intensity, also place weak parts at the start of the week so your fresher to train them harder, plus you have the best consistent nutrition over the week days that follow the trainings so you can recover ideally
- Train back with more exercises and work on posture
- Increase leg work to improve muscle tone and shape, add more cardio to burn more body fat
Strong & Favourite body parts
Customise your training to bring up those weak areas until they are strong areas. Also just as important identify your strong body parts, the things you already love about your body as this is important to already feel good about yourself and say hey I like my thighs and calves right now or whatever it might be, but I need more glutes (bum) and I could do to lose a few kilos, work on my upper body more and wow I can look great in just a couple of months of working hard and smart. Feel great about yourself now and visualise your best version of you to come.
Body balance & proportion
Big tip to maximise your physical change: Those already strong areas that you love to train and show off, only train them very lightly or even not at all. That’s right basically no training of your good parts…until you bring up your weaker parts.
This is the massive key to shaping up your body and making it look better faster than ever before. With hard training, build your weak body parts up until they become the parts you begin to enjoy training and seeing them progress brings you a sense of accomplishment and real enjoyment. Building up your muscle groups creating balance and proportion along with great posture is the recipe for physical success and fulfillment for your best body that you love.
Perfect Posture
Having great body posture is super important, as well making your body look younger, longer and leaner, the right posture prevents injuries and aches and pains associated with incorrect body position. You look and feel better just by standing upright with shoulders back the power of perfect posture can be felt immediately, as with most things to do with optimising the body, it’s the basics done right that make the big differences.
Even someone who is out of shape, or is training on their way to a new fitter version of themselves who has great posture looks good. Have you ever noticed someone because of their posture? Start being conscious of your posture and you will start looking and feeling better right now.
Stooping or arching forward with your upper back and neck is the most common form of bad posture which causes neck stress and tension that commonly results in strains and headaches that most people tolerate without knowing that correct posture and spinal position will relieve tension and pain.
An area of the body always overlooked are the back muscles, mostly because you can’t see your back, but it has a crucial function when strengthened, improving and optimising posture by pulling the shoulders back ensuring upright body position helping to correct rounded shoulders or hunching over as the majority of people do unknowingly. Excellent posture is a beautiful and attractive quality that everybody has total control over, it’s another area to master on your journey.
By training your back muscles as a priority helps pull your spine back and upright improving your body’s position. Pay attention right now to your posture and see if you can improve it by standing tall, shoulders back with chest elevated naturally. You will be amazed at how small changes and paying attention to your own body position can, so look great and feel better by improving your posture as part of the body changes you want.
Harder & faster
The harder you work the faster your results will come, the faster your body will change and the happier and more confident you will be sooner – simple as that, so throw yourself into your training and put your strength into it, push yourself and follow this guide to the letter then watch the magic happen in just a couple of weeks you’ll look and feel so much better.
Just know that your hard work you put in now with your training and nutrition produces the visible results you’re seeking that show over the next weeks to come. So effort wise, you’re kind of always in advance of your results, imagine it’s like saving up a little each day which adds up to big changes in the near future which you’re always heading towards…so make every training session count for your future best body to come.
Repping till Muscle Fatigue (SUPER IMPORTANT)
Getting this mastered is vital to your physical progress and adds direction and purpose to not only your training sessions but your belief system, empowering you to progress physically toward your goals with the knowledge and confidence that your doing everything right with the right effort to reach your best body…
Repping until muscle fatigue is simply doing as many reps as possible until you can no longer perform the lifting part of the movement in full. On the way to this point of your last rep, you will feel your muscle burning and becoming slightly painful with each rep as you get closer to momentary muscle fatigue, the key is to keep squeezing out reps through this uncomfortable moment because those last few reps are the ones that stimulate your muscle to increase in tone, shape and strength plus burn more body fat, so going to muscle fatigue is key to spark your results.
Now we ahead already outlined that working out hard will not make you accidentally massive, working till muscle fatigue is what gets you the results you’re after faster and is what signals your muscle to improve so make the most of each workout because what builds your best body is effort, the more you put in the more you get out…it’s really that simple.
Stepping through Muscle Fatigue
Aiming for the set REP RANGE of 25 reps – means picking a weight that you can do 25 reps of, sounds easy right but this is where the effort comes into it. You must pick a weight that you are only just able to get the last 25th rep with, so the 23rd 24th and last 25th rep are really hard to complete as the burn in your muscle increases so your strength and ability to completed the last few reps gets harder. These last reps are the ones that give you the results so make sure you work hard and make them count.
Example: Let’s use 25 reps as your rep target. When you start your 25 rep set off, your first 10 reps are pretty easy, the next 5 reps start to give you a pump and work your muscles, the next 10-15 reps begin to burn and the last 20-25 reps burn even more, you begin to strain, the reps begin to slow down as have to really concentrate and use all your strength to complete the last one or two reps so that you just complete the 25th rep and can’t quite complete the 26th one…that’s how you know you worked hard enough, you try for the 26th rep and if you can’t complete it cause your momentarily spent, job done to make your muscle and body increase its tone, shape and strength.
Finding the right weight for you
Note: If you can do the 26th 27th and 28th rep for example then the weight is just a bit too light so just add a little more weight so you can only get out the 25 rep target – Same goes if the weight is too heavy and you can only get 18-20 reps simply lighten the weight so you can get the 25 reps.
Note: As you progress, you will get better, more coordinated and your will improve at the exercises also you will get more exercise and body confident and your muscles will get stronger so each week as you come round to the same exercises again, you will be able to get more reps out than you did last time which shows your improvement form 25 reps to 27 or 28 reps as an example…
Note: When you exceed your rep target for the set then increase the weight slightly by a few kilos (Dumbbells increase only 1 kg or 2 kgs per hand, barbell or leg exercises may add a few more say 5kg increases) you get the idea.
This is how you measure your physical progress and build up overtime, you can feel and see your bodily improvement by the way you can handle weight increases and control the exercises better due to increased strength and muscle tension that develops naturally along with improved muscle shape and tone.
Time, Energy & Money
These 3 vital things in life are continually and eternally linked to everything we do in our lives. Time and energy are the most precious commodity with money being the crucial tool to access food, the gym, supplements and active wear. Of course we could train in a park, go for a run, use bodyweight outdoor equipment to cut the cost of the training part and it can be just as effective depending on your goals, but the point is that time, energy meaning your physical energy that goes into doing anything and money are to be carefully considered when ever your deciding to undertake anything you want to achieve so that you don’t waste any of them, especially when it comes to improving and making positive physical change your body.
The entire point of the UTM is to lead you down a training blue print, a clear path, a systemised plan to optimise your precious time, energy and money it takes to build your best body. There’s nothing worse than not knowing exactly how to train effectively and wasting your time in the gym every day just going about the motions of repeating the same things expecting or worse not expecting the results your going to the gym in the first place for. The vast majority of people out there are following training plans that they just don’t know how to fully Optimus. Since your already training in some way the UTM resets your time to optimise the use of it putting on the proper fast track of progress making every moment your at the gym count moving you closer to your goals with each and every training session. Now the beauty is that you don’t have to become a gym rat hanging out for hours in the gym, you simply become highly educated to bang out your hour or so and get back on with your life, it’s all about getting her most out of your time so you spend it as wisely as possible accelerating your best body goals. Think about it, you wouldn’t go to work and middle around to get half your weeks pay, you make your time productive as you can so you get the most pay you can get for your time spent at work right, so why mess around in the gym getting half the results or less especially whe. This is your body, your life, your vehicle you get around the planet in, wouldn’t you like to get around in the best Ferrari version of yourself possible? Surely you deserve to own a body like that, of course you do and now you have the UTM to get you just what you really want, not what you think will do, raise your standard to the highest level and don’t stop until you have the very best, lean, toned and shapely fit body you really really would love to have…and that’s exactly what you will get! now you have the plans to take you there all you have to do now is add your belief and work your ass off – so lets do it.
WEIGHT TRAINING 101
Now you have learned of the key positive benefits that weight training has on the female body, posture, mindset to greatly improve the quality of your health and fitness life it’s time to get it into the training itself and see how this is all achieved. Let’s get into it.
The Warm Up;
● 5 minutes on the bike or cross trainer to warm the body and get the blood flowing
● 5-10 minutes stretching all body parts, lower back and focus on the muscle groups you are to train in the session
Stretching is Vital;
○ Always stretch the muscle you’re working between sets while resting
○ Stretching improves muscle shape
○ Stretching protects against injury
Every exercise ALWAYS;
1. Warm up: Do 2 x light weighted sets of 15 – 20 reps with good squeeze and nice, slow controlled reps at a weight you can easily do
2. Do 1 x medium weight set of 15 reps approx. 60% of your first working set, enough weight you can easily lift but can feel the increased resistance
3. Then Hit your work sets
As you progress through your workout for each new exercise always;
○ Do 1 x light weight of 15 reps, this prepares your body and muscle for each new exercise movement – then you’re ready for your work sets
Exercise Form;
The right exercise form is vital to the effect of any weight training program out there. Correct form places maximum stress on the muscle for more growth, shape and size. Form helps prevent injuries so you can keep progressing without recovering from injuries that can be avoided.
You MUST follow these basics to optimise your workouts and results;
● Ensure you have the correct posture and position to start
● Do not swing or rock the weights, if you have to do this to lift the weight, then it is ‘Too Heavy’ – lighten the weight so you can do the movement correctly and controlled
Always aim for ‘PERFECT EXERCISE FORM’
● Watch others who are more advanced than you and check how they perform their exercises
● Watch our ‘exercise form’ video tutorials on YouTube
● Copying the best, is the fastest way to learn perfect exercise form
Control every movement with strength and balance – don’t bounce the weight or jerk out of the start of the lift
Lifting and lowering your reps;
Lifting Phase (positive)
● 1 SECOND UP (to contract the muscle)
This is called the Positive or lifting motion from the start position of the rep to the completion of the rep (count all reps at the top of the lift motion)
● This is done with controlled power & speed from full extension to full contraction (be strong with your movements, practice makes perfect)
● Always count your reps out loud
Lowering Phase (negative)
● 2 – 4 SECONDS DOWN (to release the muscle)
This is called the Negative or lowering motion of the rep back to the start position.
● Varying and increasing the time of the negative, from 2 to 3 to 4 or even 5 seconds increases the ‘time under tension’ on the muscle which increases muscle stress and greater activation
● This is done with controlled resistance from the full contraction position at the top of each rep to the lowering back to the start or bottom position.
● Concentrating on controlling the negative phase puts your mind in the movement so perfect form and control is used at all times preventing injury from poor form and moving the weight too fast or ‘bouncing’ out of the bottom of the movement where the most muscular and joint stress occurs.
Chapter 2
Training Block 1
Muscle Sculpt Block
MUSCLE SCULPT BLOCK
Increased focus & effort
Increased strength effort is required on the Muscle Sculpt Block – so you can only perform 10-12 reps for 3 x work sets (work harder over less sets)
● All out controlled effort to achieve muscle fatigue on both sets (make both sets really count)
● Rep speed for the lowering or negative movement is 2-3 seconds lowering
● Rep speed for the lifting or positive movement is 1 second powerful control
● For the Elite Female Athlete that demands more;
Add 3-4 forced reps on work set 1, then 1-2 forced reps on work set 2 (this is what extra stress technique the males are utilising for maximum gains in muscle)
The Workout:
1. Perform 1st work set to muscle fatigue – AIM FOR 10-12 REPS;
■ Rest 10 seconds
■ Reduce the weight 10-15% ONLY
2. Perform second set to muscle fatigue – AIM FOR ANOTHER 10-12 REPS
■ Elite Athletes – Do another 2-3 Forced Reps beyond muscle failure
■ Rest 30 seconds
■ Reduce the weight by another 30% approx
3. Perform third burn out set to muscle fatigue – AIM FOR 15 REPS
4. Move onto the next exercise after third burnout set
MUSCLE SCULPT BLOCK
Weekly Training Schedule & Exercises
(3 x work sets total: 2x sets 10-12 reps plus 1 x lighter set 15 reps)
Monday:
SHOULDERS
● Seated Dumbbell presses
● Seated Rear delt raises
● Standing Dumbbell side raises
BICEPS
● Barbell curls (standing with shoulder width grip)
● Preacher curls with curved bar close grip barbell curls
CARDIO
● 12-25 min Interval Cardio
Tuesday:
QUADS
● Free weight barbell Squats
● Leg press (shoulder width stance)
● Leg extensions
HAMSTRINGS
● Lying leg curls
● Seated leg curls
● Stiff legged Deadlift
GLUTES
● Hyperextensions focussed on glutes
● Dumbbell hip raise lying shoulders on bench
● Glute machine Single leg rear leg push
CARDIO
● 20-25 min Steady State Cardio
Wednesday:
ABS & CARDIO
REST FROM THE WEIGHT TRAINING
● Abdominal exercise form: Use the same form as for your weight training exercises – ALWAYS PERFECT CONTROLLED FORM
● Flex your abs and hold the peak contraction for 1 second
● 3 x sets of 20-25 reps for all exercises
● (Rest 15-30 seconds between sets)
Exercises;
Combine 2 Abdominal crunch exercises with 2 Oblique twist exercises
ABDOMINALS
● Crunches on decline bench (add weight as required)
● Lying Scissor crunches on floor (hold weight overhead with arms extended)
OBLIQUES (side abdominals)
● Decline bench side twists
● Standing Dumbbell side crunch
CARDIO
● 40-45 min Cardio Steady state cardio
● Try the first 12-20 min of session Interval Cardio Training
Thursday:
CHEST
● Incline barbell press (Free weights)
● Flat Dumbbell flys
● Cable crossover (low finish position close to top of thighs)
TRICEPS
● Seated overhead Dumbbell extensions
● Straight bar cable extensions
CARDIO
● 12-25 min Interval Cardio
Friday:
BACK
● Lat pull downs slightly wider than shoulder width (to the front)
● Dumbbell pullovers across bench
● Seated pulley rows (pull into lower stomach)
CALVES
● Standing calf raise (toes pointed out 30 degrees)
● Seated calf raise (toes straight)
CARDIO
● 12-25 min Interval Cardio
Saturday:
ABS & CARDIO
REST FROM THE WEIGHT TRAINING
● Abdominal exercise form: Use the same form as for your weight training exercises – ALWAYS PERFECT CONTROLLED FORM
● Flex your abs and hold the peak contraction for 1 second
● 3 x sets of 20-25 reps for all exercises
● (Rest 15-30 seconds between sets)
Exercises;
Combine 2 different Abdominal crunch exercises with 2 Oblique (side) twist exercises
ABDOMINALS
● Ab machine crunches
● Seated bench Leg raises
OBLIQUES
● Seated Swiss Ball side twists
● Seated medicine ball twists
CARDIO
● 40-45 min Cardio
● First 12-20 min Interval Cardio
Sunday: Rest or cardio or swap Saturday with Sunday’s workout, up to you)
How the Muscle Sculpt Block works to add muscle shape
When you apply MAXIMUM EFFORT into just 3 work sets, you increase your effort in shorter bursts without doing a lot of sets per exercise which means you can keep your effort and exercise energy high and move through the workout quickly as it’s designed. You must work harder to momentary muscular fatigue (which means rep until you fatigue so you cannot squeeze out anymore full reps) do this on all sets to make the three sets count – it’s a simple workout structure, increasing your effort with less sets has a big impact on your muscle tone and shape and increases your ability to recover so you always feel energised by training this way as opposed to fatigued from lots of sets and repetitions. It gives you a clear structure and exactly how to train and how hard to train to get the right effect that makes the results happen as quickly as possible, cause that’s what we all are training for, the results to happen in good time = success.
● Maximum exercise effort is like a strike to the muscle telling it to adapt and increase tone, shape and strength
● Working harder with shorter rest increases the good stress on your muscle
● The shorter training duration with increased training effort improves your recovery without overtraining (avoiding training fatigue)
● The result is improved strength, accelerated muscle shape and tone
● This training style works very well to bring up weak or lacking body parts in just a 5 week time frame great results can be achieved
● Working harder burns more calories and increases the Fat Burning effect making you leaner as well as improve muscle shape
Duration: 5 weeks
Chapter 3
Training Block 2
High Rep Burn Block
HIGH REP BURN BLOCK
Lighten the Weights
Lighten the weights so you can perform 25, 20 and 15 reps for 3 x work sets progressively increasing the weight slightly with each set.
● Squeeze every rep extra hard at the peak muscle contraction and control – Your really going for the muscle burn here!
● Lower the negative slowly and controlled for 2-3 seconds
● This block burns the muscle and the body fat – it’s all in the pump and burn – push the burn and pump as far as you can
● The extra reps with the lighter weight help develop the mind/ muscle connection to feel every movement, improving results quickly
The workout;
1. Perform 1st work set – AIM FOR 25 REPS to muscle fatigue
■ Rest 30 seconds
■ Increase the weight slightly for 2nd set
2. Perform 2nd work set – AIM FOR 20 REPS to muscle fatigue
■ Rest 30 seconds
■ Increase the weight slightly for 3rd set
3. Perform 3rd work set – AIM FOR 15 REPS to muscle fatigue
4. Rest 1 min and repeat the 3 sets again for 2 rotations – then move onto the next exercise.
Note: Each week aim to get 2 more reps for each set than you did last time;
● When you exceed the REP TARGET for your set by 2 reps, increase the weight slightly so you can only reach 25, 20 or 15 reps again, then aim to INCREASE THE REPS every workout to then add new weight increases
5. Rest between body parts & exercises is only the amount of time it takes to begin your next exercise (NO SET REST, KEEP PUMPING)
■ Keep the workout tempo high with short rest periods.
■ This keeps the pump on the muscle
■ High workout tempo elevates the fat burning effect
6. HIGH REP MUSCLE BURN
Weekly Training Schedule & Exercises
(3 x work sets of 25, 20 & 12 reps to failure) Repeat twice
Freshen up your Muscle and Mind
● Now we switch up the muscle group combinations
● Change the exercise order with all new exercises
● These KEY changes add to the level of mind and muscle adaptation required which keeps training new, fresh and effective for new shape and tone
● The high rep block burns the muscle into new and continued progress
● Change makes the workouts exciting, fresh and invigorating for your mind as well as your muscle to master new exercises and movements
Monday:
CHEST
● Flat Hammer Strength Press or 2nd option (Flat Barbell Bench Presses)
● Incline Dumbbell Press
● Incline Dumbbell Flyes
BICEPS
● Seated Alternate Dumbbell Curls
● Preacher Straight Barbell Curls
CARDIO
● 12-25 min interval training
Tuesday:
QUADS
● Leg extensions
● Leg press (feet together stance) for outer quad shape
● Walking lunges with Dumbbells in hand
HAMSTRINGS
● Stiff Legged Deadlift with Dumbbells
● Lying Hamstring Curls
● Seated leg curls
GLUTES
● Leg press Glute stance (feet at 45 degrees toes pointed out, wide as possible foot position – like a frog leg position)
○ Use light to medium weight
○ Very deep movement that opens the legs and stretches the glutes
○ Movement is like a frog kick
● Heavy kettlebell wide stance glute squats (hold kettlebell between legs in front)
● Single leg cable kickbacks
CARDIO
● 20-25 min steady state cardio
Wednesday: ABS & CARDIO
REST FROM WEIGHT TRAINING
● Abdominal exercise form: Use the same form as for your weight training exercises – ALWAYS PERFECT CONTROLLED FORM
● Flex your abs and hold the peak contraction for 1 second
● 3 x sets of 20-25 reps for all exercises
● (Rest 15-30 seconds between sets)
Exercises;
Combine 2 different Abdominal crunch exercises with 2 Oblique (side) twist exercises to develop your entire midsectIon
ABDOMINALS
● Lying scissor crunches on floor (hold weight overhead with arms extended as required)
● Seated bench Leg raises
OBLIQUES
● Decline bench crunch twists
● Seated medicine ball twists
CARDIO
● 40-45 min Cardio
● First 12-20 min Interval Cardio
Thursday:
SHOULDERS
● Seated Dumbell side raises
● Machine Presses
● Rear Delt Machine Flyes
TRICEPS
● Cable Rope overhead Extensions Seated
● Seated Bench Dips straight legs (add weight as required)
CARDIO
● 12-25 min Interval Training
Friday:
BACK
● Lat pull downs close grip (to the front)
● Hammer Strength Wide Grip Lat Pulldowns
● One arm Dumbbell Rows
CALVES
● Seated calf raise (toes straight)
● Standing calf raise (toes pointed straight)
CARDIO
● 12-25 min Interval Training
Saturday: ABS & CARDIO
REST FROM WEIGHT TRAINING
● Abdominal exercise form: Use the same form as for your weight training exercises – ALWAYS PERFECT CONTROLLED FORM
● Flex your abs and hold the peak contraction for 1 second
● 3 x sets of 20-25 reps for all exercises
● (Rest 15-30 seconds between sets)
Exercises;
Combine 2 different Abdominal crunch exercises with 2 Oblique (side) twist exercises to develop your entire midsectIon
ABDOMINALS
● Decline bench crunches (add weight as required)
● Seated bench Leg raises
OBLIQUES
● Lying side couches
● Use hyperextension in side position to crunch each side
CARDIO
● 40-45 min Cardio
● First 12-20 min Interval Cardio
Sunday: REST (or swap this day for Saturday’s abs and cardio workout, or just do cardio 40-45 min)
How the high rep block works to increase muscle tone, shape & fat loss
Increasing the rep range and lightening the weights burns and stimulates the muscle differently to the muscle sculpt block. When you switch to this new style of training your muscle suddenly has to cope with the increased reps and sets and duration of the exercise period with slightly increased rest intervals. The high rep block increases the intensity on your cardiovascular system increasing your fitness level by doing all those extra reps along with burning even more fat
This is a change which forces the body to adapt which sparks new progress from the multiple new exercise stresses and angles.
Note: One of the strongest effects of change every 5 weeks is on your mind and energy levels. The body and mind thrives on change which keeps training fresh and exciting so you look forward to get to the gym and bust your ass knowing what your doing is working, cause nothing beats seeing your body changing, improving your muscle shape and tone all while your getting leaner on track to building your best body! Each time you change training styles mind focus increases and takes your training enjoyment up a level which in turn brings more results faster, when you feel your energy and enthusiasm rise as you hit your new training routine it’s natures way of telling you you’re doing things right, so press into it and maximise every moment.
The High Rep Block sparks increased muscle shape, tone and decreases body fat levels which makes for noticeable visible progress as it keeps your momentum going from the previous Muscle Sculpt Block
● The High Reps and added volume of workload burn your muscles by driving blood and oxygen into them
● The better the muscle pump and the more often you repeat the pump, the faster your muscle shape and tone improves
● This higher rep range stresses the ‘type 1’ slow twitch muscle fibres that increase the muscles shape and tone (as opposed to training the type 2 Fast Twitch muscle fibres with lower reps that increase muscle size – Males aim to target the type 2 muscle)
● Fat burning effect is increased by limiting your rest periods and increasing the amount of reps and therefore the time exercising (more reps and sets equals more fat burning)
Duration: 5 weeks
The magic of the 5 Week change up
5 weeks is the ideal time, in fact a sweet spot to change your training up a gear. It is just the right amount of time that builds your momentum over the maximum effective training time period. This is crucial to elevate your excitement, focus energy, mastery of the program that accelerates physical change each week as you progress over the 5 week optimism training window and snaps you out of it at the peak of the training curve before your body and mind gets too familiar with it which naturally takes the edge off your enthusiasm for the program and lessens the effect. It eliminates training boredom, lethargy and time wasting in the gym, everyone who trains wants the same thing right? To improve their bodies as quickly as possible to be walking around in a Ferrari best version of themselves possible right? Well just wanting it is not enough, then knowing how to get and not busting your ass to get it is also not enough of which both things is sadly what 8 out of 10 people in the gym suffer from.
The UTM shows you exactly how to kill it and be an achiever at one of the most difficult things you can endeavour to do and that is the make positive long lasting physical change and indeed build you best body possible, there are no limits to how you can develop yourself physically as it all comes from your mind with the proper training sorted you can get as shapely, as lean and as toned as you want to.
The key is to switch up to the next training block at the 5 week mark which delivers another boost from the new stimulus sparking another training curve of upward progress and continued accelerated results. It’s common sense that anything new will yield instant and continued results for a certain period of time and then the overall effect of the new program will lose it’s effect as the human body and mind adapts quickly, the new training no longer delivers the results it did at the beginning and enthusiasm naturally declines. 5 weeks is the peak of the the positive training effect – then you must switch even if your still enjoying and progressing well.
Generally 6-8 weeks is absolute maximum time frame for any program to be completely effective so changing it at the 5 week mark is the optimised training curve cycle to continually yield results by keeping things fresh, new and exciting for both mind and body over time. Building your best body is a marathon with lots of little springs or bursts of progress all sparked by how smart and hard your training is and the UTM is a combination of over 20 years of personal continued learning and applying to truly know what works and exactly how to optimise training over the long term to build your best body and continually sharpen it as you move through your life ensuring you get the absolute best from yourself maximising your personal time and energy to achieve what’s most important for you, which is your best body possible.
Essentially your 5 week training curve looks like this;
New program in effect
Week 1: Maximum effect as everything is new, you are getting your body and mind familiar to all the new exercises and training system. It’s always exciting to begin a new program and enjoyment of the gym environment is improved.
● Muscles are ‘good sore’
● Training enthusiasm and energy is high
● Muscle shape, tone and fat loss effect begins
Week 2: You improve your effort as you move into your second week as you get used to the new training. Mood is upbeat and ‘training feel’ elevates improving how good you feel from the new program
● Muscles are stimulated to maximum and are ‘good sore’
● Enthusiasm and energy levels are high
● Muscle shape, tone and fat loss effect compounds
Week 3: Physical progress shows improvements in your body as your strength increases along with your balance and exercise control accelerating your results and ‘training feel’. You begin to master the new program and feel great as a result naturally.
● Muscles are feeling stronger, looking more toned and your mind/muscle connection is developed in tune with the new program
● As you master it, your self talk and enthusiasm goes up a gear
● Results are starting to show, you can see and feel more body shape and tone.
Week 4: This is where your training is hitting its peak effect, your mastering all exercises and improved strength is the immediate result. You can see and feel your body improved in all areas, training feel is optimised and you hit the gym like an elite athlete every time for awesome workouts. You feel and see it’s all working and yields an almost untangle improved quality of life that spills into all areas of your life which optimises life flow as body and mind are one. The body feels and looks improved then so life follows.
● Your body is visibly improved and positive self talk is elevating daily life experience in and out of the gym. You on top of training and it shows.
● Your workouts compound your progress accelerating your results daily now, this is known as the peak of the training curve
● Muscle shape, tone and fat loss results are accelerating
Week 5: Training is at the peak of the curve with all aspects at maximum effect from your previous 4 weeks of momentum building your results through the new program. Week 4’s progress really extends and compounds into week 5 building to this high level cruising speed of accelerated results. This is what you can experience when you understand what the 5 week training cycle is about. Mind and body harmonise with absolute direction and focus through proper training which is what drives the body to change, adapt and show the physical improvements you seek.
● You are experiencing peak training state with the results to prove it
● Working out is exciting, motivating and totally rewarding knowing that your one of the few that are mastering the art of physical change, feelings of empowerment and personal growth are developed
● Your body is leaner, more toned and shows significantly improved muscle shape for a very happy, harmonious training life balance that optimises every moment of your day to make the most of the great moments and give you the improved attitude to take on the challenges that life brings. Training right improves every aspect of your life for unparalleled enjoyment – simple as that.
Now you’re gearing up for another change to your training block which sparks yet another upward training curve doe continued results, this is how it’s done ladies.
Chapter 4
Training Block Cycles
Training Block Rotation
Each training block is switched up every 5 weeks;
● Five weeks is the time where muscle adaptation takes place at its fastest rate from new training stimulus
● Full training effect comes on in the 2nd, and accelerates into the third, fourth and fifth weeks
● Training plateaus generally begin occurring after 6 weeks if no change is made, so 5 weeks is optimal change up time
● Switching up the training blocks at the peak of training performance allows the muscle to remain stimulated at this accelerated rate of adaptation for continued results
● Shocked muscle adapts quickly sparking constant progress – move through the blocks in sequence, then repeat the cycle
● The UTM muscle shock blocks maximise training focus, energy, enthusiasm and muscular improvement no matter your fitness level or age
Exercise Variation
Important: Each time you start the next training block;
● Change the order of the exercises and use completely different exercises (as shown, follow the system) Include machines and free weight exercises for each muscle group, as many new exercises as possible. Learn them all!
● Exercise variation keeps your muscle in a state of constant shock. As your body begins to adjust to the new training block. Muscles are shocked for growth and repair every 4-5 weeks
● This makes your workouts fun and boosts your metabolism
● Change provides constant challenge, with new stimulation for your mind, in turn keeping motivation and focus for constant elevated effort
● Exercise variation builds more muscle and burns more body fat
● This variation is what sparks results and breaks through training plateaus
● Helps prevent injuries by strengthening muscles from multiple angles and overuse of one exercise or routine for too long
● NO CHANCE to plateau because everything is different every 5 weeks
● NO training boredom with all the variety and different methods of training to continually master
Training Consistency
Being consistent is the vital aspect that combines all the right elements that add to accelerating your muscular progress. Getting the results that your working so hard for takes consistent training over the week, then over the month, and over 3 months yields the solid momentum you need to platform for great results that can be achieved over six months, real long term awesome results come year after year as you progress and physically develop. Consistency is the fitness lifestyle personified, clean healthy consistent nutrition geared for lean muscle gain, consistent training and rest over time is the recipe for success no matter your physique goals.
Building a lean muscular physique that is balanced and proportionate to a good level takes years not months of consistent training and nutrition geared towards gaining lean muscle. Consistency is the cornerstone of every guy you see out there who has a great physique.
Training Frequency
Training frequency must be optimised so you get every muscle group trained across the week to spark as much muscle stress as possible without overtraining or undertraining.
● Train each muscle group once a week.
● Train your weaker or lagging body parts at the start of the week
● This is because it takes your body around 96hrs (4 days) to repair the microscopic tears to your muscle fibres that occur from proper training (this is the desired effect).
● Over the 96 hour recovery and replenish time that occurs with the proper LiveLean Method nutrition, your muscle fibres are repaired rebuilt, strengthened and become slightly enlarged in size (muscle hypertrophy has occurred)
● At this point they are ready for the next training session. This is the process of muscle hypertrophy (increased muscle size). Training the same muscle group again within the 96hrs repair period, interrupts the bodies natural repair and growth phase, only resulting in a detrimental impact on your muscle growth
● The UTM frequency is a balance measuring training and rest to optimise physical progress at the most accelerated rate possible
Work as hard as possible pushing to muscle failure every session!
Then give your muscle groups the sufficient 96hr (4 day) time period before you train them again, they need to repair each week!
= Maximum Training Progress & MUSCLE GROWTH
Rest
Rest days are so important and just as vital as working out, it’s the crucial balance of training vs rest days that allow your body to train hard, rest, recover and grow from training.
● Resting between bouts of intense training prevents overtraining
● Overtraining occurs when you don’t have enough rest, you don’t consume enough food or proper nutrients to fuel your training and recovery
● Overtraining results from training too often, or training your muscle groups too many times over the week
Example of REST days vs TRAINING days;
Monday: Shoulders/Bicep
Tuesday: Quads/Hamstring
Wednesday: ABS/Cardio & REST
Thursday: Chest/Triceps
Friday: Back/Calves
Saturday: REST ABS/Cardio & REST (or swap for to Sunday)
Sunday: REST or a light steady state cardio session, walk, cycle etc
Perform 3-4 different exercises per muscle group;
o Work the muscle from all different angles
o Then move on to the next muscle group
FOR SERIOUS ATHLETES ONLY
Muscular Failure – (The Key to Serious Muscle Gains)
Training to muscle failure means working as hard as possible with all your strength until your muscle cannot perform the lift or exercise any longer and runs out of strength – so the muscle fails to contract and you cannot lift or move the weight at all – this moment is muscle failure.
It takes mind power and practise to push your muscle past the point of momentary discomfort and pain to get those true last few reps. As you progress you get better and better at working harder and harder consistently.
Muscular Failure is the moment that switches your muscle growth on, this is achieved by lifting the weight for as many reps as truly possible. It requires continuing past the pain barrier, where it hurts and you’re beginning to run out of strength, but can still perform a just a few more reps.
● Those last 2 or 3 reps are the reps you need to complete so you can get to the very last rep possible!
● This is where your muscle fails momentarily and then completely, so you absolutely cannot do another rep
● Congratulations you have arrived at Muscular Failure! You have switched on the muscle adaptation process.
● This is the strongest level. Your body will now go about repairing and enlarging the muscle fibres to cope with the stress of the Muscular Failure that you have placed on it.
● Proper Muscle failure on every set equals muscle growth and increased strength at the most accelerated rate possible.
Learning how to push yourself to achieve Muscle Failure takes Mind Power, Will Power, Intense Focus, Drive and the Vision to change your body to what you want. That’s why not everyone is walking around carrying a head-turning lean muscular physique. The key ingredient for successful weight training, to produce the body you want, is you and your mindset. The amount of energy you drive into reaching the outcome, is yours alone to achieve, it’s solely your mindset drives your body to do it.
SERIOUS ATHLETES ONLY Forced Reps/ Training Partners
Forced reps are the ultimate tool for sparking the super serious accelerated muscular gains at a the fastest rate possible. Many top bodybuilders like Mike Mentzer and Dorian Yates advocated and developed the Heavy Duty Training system as the best way to gain the most muscle in the fastest time frame possible. What you need so you can do these amazing extra reps is a training partner.
Forced reps are extra assisted reps by your training partner or ‘spotter’ that you can only do when you have reached muscle failure on your own first – then your training partner assists you with 2-4 forced reps by lifting the bar up with just a couple of fingers on both hands, lifting only a small amount to allow each rep moving up slowly for an extra 2-4 reps. These reps are beyond failure and require extra strength and all out effort to
SERIOUS ATHLETES ONLY How to increase your weights
(Using the training block 1 as the example – Apply these key points to all your target rep ranges for each block)
Example: (Target Rep Range is 6-8 reps)
● When you reach 8 or 9 reps for a set – increase the weight slightly so you can only reach 6 reps on your next set or next training session for that exercise
● ADD 2-4 forced reps but only count the reps you do by yourself unassisted, the forced reps are an extra intensity technique
● Then the next time you do that exercise aim to push that new increased weight up to 8 or 9 reps again – then slightly increase the weight again – repeat the cycle of increasing your reps and weights
● Progressive small increase in weights = STRENGTH & MUSCLE SHAPE & TONE at the most accelerated rate possible
“Never stop working hard until you get what you want, is how achievement and winning is done”
It’s all in the Mind
(Do all weight training systems work?)
Have you ever wondered why there is a never ending supply of workout systems that all seem to deliver results in some form?
Every training article is different in some way and all athletes train in many varied ways. So how do we know what is the best workout system?
The answer is, there is no best workout system, because in fact, every training method works on some level! Whether it be alternating high or lower reps, 1 set or 5 sets, giant sets, drop sets, volume or high intensity, it all works to some degree. That’s why there isn’t only one way to train and everyone who has ever achieved great results, all have different ways of doing it.
Certain training systems may produce different outcomes depending on your goals and effort. Especially in terms of muscle size, strength, shape, endurance levels and/or body fat composition. But there are many different ways of achieving the same result. The key is to pick a system that works for you and put your blood, sweat and tears into it!
The UTM is the best combination we have tried and tested over years and years of training that delivers the best results at the most accelerated rate possible
The common denominator – Effort & belief
The key ingredient that makes all varieties of weight training systems effective, apart from correct form and optimised nutrition, is the level of energy and all-out effort you put into your weight training sessions.
Your desire, intensity and ability to work hard over and over is the magic ingredient! – you hold the key to your success! What an opportunity, to be in total control of how lean, toned and sculpted you can become!
Your belief in yourself to achieve your goal mixed with your all out effort to achieve it. This is the magic that makes the UTM produce amazing results it is designed to do!
Chapter 6
Exercise: Abdominals
NOTE: Add all exercise variations, a how examples of workout and show the alternations between obliques and abs training sessions, add plank in
The measure of being in great physical shape is universally recognised by the visibility and condition of your abdominals and midsection. Having your stomach in lean toned shape is such a terrific personal feeling of self confidence and happiness knowing your body looks great no matter what you’re wearing from the gym to the beach to a night out having your waistline looking it’s best, is priceless.
This section is fast, easy and effective. With these exercise and workout combinations you will have an outstanding mid-section in just a matter of weeks, by the time you complete the LiveLean Method.
Great abs and a toned midsection is the ultimate goal for everyone who embarks on the journey to get into great shape, but unfortunately it is rarely obtained. Like anything worth having, it takes sustained effort and focus to achieve it especially reducing body fat and toning up. Your reward for your hard work is the toned shapely midsection, now this is how’s it’s done.
There are 2 distinct angles to attack your abs from, that when combined together, achieve super lean and shapely abdominals in rapid time
- An awesome abdominal workout that hits them from all angles to build complete muscle shape and tone
- Gear your nutrition for fat loss with the LiveLeanMethod Nutritional Recipe which burns off your body fat as fast as possible over the next 10 weeks to reveal your ultimate lean body and the abs to go with it
Go to www.liveleanmethod.com for the ultimate fat loss recipe for life
“The recipe for great abs, is to focus your attention on building the abdominal muscle shape, and cutting away the fat that is hiding them”
Increase both workout frequency & intensity
Generally ab workouts are done too frequently like every other day as a warmup or an afterthought to your workout. Abdominals are just like any other muscle group and require proper focus and intensity to tone and shape them up, train them hard like you would any other muscle group and watch your midsection improve and pull in tighter fast.
Dedicate proper time for your abs and work your abdominals thoroughly just twice weekly with all variety of exercises;
● Alternate 2 abdominal exercises and 2 oblique (side abs) exercises for one workout then;
● 2 different abdominal exercises and another 2 oblique exercises for the second workout and repeat each week
Exercise form:
● Abdominal exercise form: Use the same form as for your weight training exercises – ALWAYS PERFECT CONTROLLED FORM
● Flex your abs and hold the peak contraction for 1 second
● 2-3 seconds lowering phase and 1 second crunch phase
● Hold the contracted position at the top of the crunch phase
● Crunch and squeeze every rep until you feel a good burn in your abdominals
● 3 x sets of 20-25 reps for all exercises
● Rest 15-30 seconds between sets
Exercises example;
Combine 2 Abdominal crunch exercises with 2 Oblique twist exercises
ABDOMINALS
● Crunches on decline bench (add weight as required)
● Lying Scissor crunches on floor (hold weight overhead with arms extended)
OBLIQUES (side abdominals Decline bench side twists
● Standing Dumbbell side crunch
Note: Always combine your AB Killer workout with a massive Cardio session for the most rapid results possible!
CARDIO
● 40-45 min Cardio Steady state cardio
● Try the first 12-20 min of session Interval Cardio Traini
Exercise examples;
Select any combination of the following exercises and discover any other exercises as you go progress
ABDOMINAL (your front abs) EXERCISES
● Crunches on decline bench (add weight as required)
● Lying Scissor crunches on floor (hold weight overhead with arms extended) raise your straight legs and touch your toes at the top
● Seated bench Leg raises
● Ab machine crunches
● Seated bench leg raises
● Roman chair leg raises
● Lying straight leg raises on floor
● Cable crunches
● Hanging straight leg raises
ABDOMINAL OBLIQUES (your side abs) EXERCISES
● Lying side crunches (one side then swap to the other side)
● Decline bench twist crunches (add weight as required)
● Standing weighted side crunches (hold plate in one hand, other hand on head and crunch to the side)
● Use Hyper extension in side position to crunch each side
● Swiss ball side twist crunches
● Hanging alternate side leg raises (knees bent)
“Crunch them like you want them – follow this recipe and you will have the abs you desire”
Chapter 7
Exercise: Cardio
Not surprisingly, cardio plays a crucial role in dropping your body fat down at the most accelerated rate possible. Here you will learn how to turn your cardio into the potent fat burner that it is and master it.
● Always Add 12 to 25 mins of interval cardio training immediately following your weight training or resistance workout, not before (See cardio chapter)
● Since your body is already burning calories at a fast rate from your workout, when you add cardio, your body goes straight for your fat for fuel immediately
● Interval cardio post workout is like turning the frying pan from hot to scorching, burning body fat as fast as possible
● Interval cardio training burns 300% more calories (some studies show excess of 400%) than steady state cardio and does so for 24 hours after your workout which now turns your workouts into a super charged fat blasting tool, long after your session ends
“Together resistance training and cardio get the fastest visible results in the shortest time frame”
NOTE: Interval cardio is an optimal post workout, or is highly effective as a stand alone workout. It is fast, powerful and energising!
● Intervals work you harder for a shorter time period, to boost your results
● Steady state cardio has its place for beginners, to build their fitness foundation on – then move up to interval cardio
● Cardio variety – threading in steady state cardio blocks through interval cardio blocks, amps up your metabolism, lengthening the total intensity
● Example: 10min interval block – followed by 5min steady state – then another 10min interval block – finished with 5 to 10min steady state = 25 – 30min of intense cardio
“The leaner you are, the more your muscle and body shape shows through, the better you look and feel”
Fasted Cardio (done on empty stomach)
Fasted cardio is the most powerful type of cardio you can do for maximum fat burning. Done for 30-45min on an empty stomach first thing in the morning has a much stronger fat burning effect than a cardio session completed at your evening workout.
How fasted Cardio works;
● When you wake in the morning, it may have been more than 8-10hrs since you last had any food, so your body is in a fasted state
● When you do your cardio in this fasted state without eating before, your body goes straight to your body fat for it’s energy source to power you through your cardio session
● This causes a dramatic fat burning effect you can literally see after just 4-5 mornings
● Therefore, to burn your body fat as fast as possible, doing fasted cardio first thing in the morning is essential
● Make it part of your daily routine, it only takes 3 mornings of fasted cardio in a row to start forming a habit of it
● Follow up your morning cardio session with an evening cardio session either by itself or immediately after weight training for the maximum fat burning effect possible
“For the best results get up an hour earlier in the morning and hit your fasted cardio hard on an empty stomach”
There are two essential methods of cardio intensity you need to master and incorporate into your workouts to achieve maximum effect in minimum time – Interval Training Cardio and Steady State Cardio.
1. Interval Training Cardio
(High Intensity Cardio)
The warm up;
· 5 mins on a stationary bike or cross trainer, at a steady medium pace to get your pulse up to the Fat Burning Heart Rate Zone
(see Fat Burning Heart Rate Zone chart below)
The Workout;
- Increase the resistance and effort to 90% for 1 min alternated with 1 min recovery on reduced resistance
- Repeat step 1 – increase the resistance again for the next 1 min at 90% effort
- Repeat the cycle of 1 min on – 1min off
Duration: 12-20 minutes (20 min max)
NOTE: For those not so fit, just do 30 second bursts at 90% and recover for one minute – then repeat the cycle. Build up to one min at 90% intensity, as your fitness improves.
Variation
- 30 seconds at 90% followed by 30 seconds recovery – repeat cycle for 10 min
- Hold steady state at 60-65% effort for next 5 min
- Repeat step 1 for 5 min and finish
Duration: 20 minutes total or (extend another 5 min max)
● Interval Training Cardio (High Intensity Cardio) is most effective immediately following your workouts and burns more fat than cardio alone.
● That’s why doing 20-25min Interval straight after your workout is the ultimate fat burning finish and accelerates your results.
● Also it improves your cardiovascular fitness and pumps oxygen around your body to improve circulation – cardio is all round great for your health and your waistline
2. Steady State Cardio
(Low Intensity Cardio)
The Warm up;
· 5 mins on a stationary or cross trainer at steady pace
The workout;
1. Increase your effort level to 80% for 2 min and ease back to 65-70% effort until your pulse reaches your Fat Burning Heart Rate Zone
2. Then hold your effort level steady for the duration
Duration: 35-50 minutes is ideal (aim for 45-50min)
For Steady State Cardio, you need to be in your Fat Burning Heart Rate Zone so you’re constantly burning those calories.
· This can be calculated specifically for your age;
(see the Fat Burning Heart Rate chart below)
· In order to burn fat successfully you need to be in the ideal Fat Burning Heart Rate Zone, not higher, not lower.
· You need to keep your pace and hold your effort level steady, and maintain a good sweat, but not be out of breath
· Since steady state cardio is less intense than interval training, you need to do it for a bit longer.
Change it up;
For both Steady State and Interval cardio;
· Alternate 10-minute interval cardio, with 10-minute steady state cardio and repeat for 30-40min
· Play with any combinations you like that keep it interesting
· Push yourself, and vary your intensity level, the body thrives on variations
Equipment Options;
There is a wide variety of exercise equipment to choose from, try them all out to find which ones you get the best workout from and enjoy the most.
● Treadmill – cross trainer – rowing machine – stationary bike – spinning class – skipping – boxing bag work – hi-impact aerobics classes – cross-fit style training
Outdoor Exercise Options;
· Power walking – light jog for 3-5min then 1-2 min power walk then repeat light jog – jogging (light to moderate) – group fitness classes – aerobic classes – outdoor boxing – boot camps – cycling – swimming
· Any sport you participate in, or any physical activity that gets your heart rate up and provides a good sweat for at least 30min will do the job
Frequency;
(As a benchmark for fast results)
● 3 morning cardio sessions & 4 evening sessions per week, gets body fat dropping fast
● You can increase it right up 5-6 mornings & 5-6 evenings for the most accelerated fat burning possible
AM & PM Cardio Combo for Maximum Effect;
● Cardio twice daily!
● Fasted cardio in the morning 30-45min
● Follow up with 12-20min of Interval Cardio Training immediately after your evening workout
This is the potent cardio combination that simply torches body fat. In a matter of just days, you will see your waistline reducing!
“Always complete your cardio sessions in full – Don’t stop 1 minute or even 5 seconds before your time is up”
The power of Completing;
● Always finish every cardio session in full. Doing this shows to yourself that you always finish to the end and therefore you deserve the results your training for
● This develops your personal diligence, self worth and intensifies your efforts in pursuit of your fat loss goals – it’s a powerful rule to follow!
● When your mind and body are geared for maximum effort, your physical goals accelerate
● Your time on the cardio needs to be well spent, focusing on your effort in expectation of the results you’re seeking – cardio is a visualisation opportunity to feel great imagining your next level of lean tight body shape.
“This seemingly small detail has a great impact on your ability to do what is necessary to achieve the goals you deserve. Such is the power of the mind over personal performance”
Chapter 9
Nutrition is Key
The old saying “Abs are made in the kitchen” really is true. It is one thing to train hard, but if you are not eating correctly, then all your hard work will be covered in body fat and no one will see the definition underneath.
Achieving the ultimate physical success with your body, all comes down to ‘how’ effectively you can apply a specific nutritional formula, in combination with your training.
The challenge is, that the vast majority of people, fitness professionals and athletes around the world, simply don’t really know or completely understand what this entirely means.
The good news is we have created the ultimate fat loss nutritional recipe, called the LiveLean Method (LLM), which clears everything up, helps you connect the dots and steps you through exactly what you need to do to Build Your Best Body!
It is the nutritional plan, eating program and roadmap to physical success that you have been looking for. It is the key and missing link between training and remarkable results.
This comprehensive nutrition, supplement, exercise and snacking program, sets out the clear path to fat-loss success. The LLM contains proven tools, that when actioned, causes rapid and sustainable fat loss. Every essential tip, every daily plan, every vital step is revealed and simplified into one easily digestible framework, for you to plug into. We have mastered fat loss and packaged it into the ultimate fat loss recipe for life.
To get the results, all you need to do is follow it!
The intent of the LLM is simple; to provide you with the Essential Tools of fat loss, in an easy to follow 3 phased 10-week instructional fat loss recipe.
This will not only show you how to lose weight and get you ultra lean, but how to maintain it, whilst building the ultimate healthy lifestyle and lean body you desire.
The LLM is the result of years of research, experience and testing. The formula has been developed from trial and error, through a collaboration of health, fitness and nutritional professionals.
However, it only delivers the results you are seeking, when combined with your passion, your focus and determined action – Let’s get started!
Chapter 10
THE FINEST YOU
What is The Finest You?
The TFY is the ultimate fat loss recipe for life, consisting of 3 phases + the EssentialTool Kit (ETK), which are integral to your success over the ten weeks and for lifelong mastery of your optimal lean body shape.
Phase 1: BodyForm – 4 weeks – Initiation Stage
Phase 2: BodyRoc – 4 weeks – Advanced Stage
Phase 3: BodyMax – 2 weeks – Ultimate Lean Body
Plus: EssentialTool Kit – Instruction & Users Guide
The program is laid out over 10 weeks (4 weeks + 4 weeks + 2 weeks) and is broken into separate stages of progress.
The first 4 weeks is the BodyForm – initiation stage, designed for easing you into your fat loss journey, whilst allowing you the appropriate time to become familiar with the program’s demands and so you can make the necessary lifestyle adjustments.
The second 4 week phase of the program is the BodyRoc – advanced stage, here you will undergo physical and mental challenges, as you consciously breakthrough old negative habits that have been holding you back. Here you will develop essential tools for advanced fat loss, that are yours for the rest of your life.
The final 2 weeks is the BodyMax – Ultimate Lean Body phase of the program where you will achieve peak physical conditioning. This is the tool for shredding the final layers of remaining body fat to reveal your optimal lean body shape. When completed, this is a time for celebrating your win, as you will have obtained the lean toned body you have always been seeking.
The EssentialTool Kit (ETK) is the instructional manual that provides you with the necessary tools, resources and information, that are essential to successfully progressing through each phase. Each chapter has vital information required for developing the correct attitude, determined mindset and key habits required for fat loss success.
Applying the ETK to each phase progressively unlocks your ability to achieve your ultimate lean body without question.
The LLM is a fat loss blueprint that is flexible, designed to work in with your lifestyle, commitments and preferences. This is suitable for anyone with any food preferences, including vegans and vegetarians by simply substituting your meat alternatives throughout the program.
Exactly What You’re Getting
First of all, this isn’t like any nutrition book you’ve ever read. There’s no fluff or filler – just battle-tested plans that are working right now for many others who are either going through, or have been through the program.
And it’s easy.
With just three simple no-nonsense phases, you can read the day plans and weekly structures in an afternoon, so you can get started immediately. And you’ll instantly “get” the entire system we personally use to get into peak physical condition for a photo shoot, event or special occasion.
And even though we use this system to build our best body and obtain peak physical conditioning,
It’s About MORE Than Just Appearance and Aesthetics.
See, you can use the same system in this book to achieve any level of health and physical success that you desire, for any purpose.
For example, Glen uses the same system as Clinton to stay in peak ripping physical condition year-round, while maintaining a large amount of muscle bulk and definition. Where as Clinton will stay on the first phase of the program for the majority of the year, maintaining lean muscle mass suitable for ball sports and jump into the second and third phase of the program to improve aesthetics for special occasions when required. Then we have some of our female staff that use the BodyRoc-Pro for most of the year and other clients that create their own hybrid versions after they have completed the initial 10-week program. The point is, the method is a tool that you can use to achieve your specific desired result and not someone else’s.
We simply help guide people to their best body and provide the framework necessary to achieve that.
While a complete novice can use this program to shed a few kilograms and feel better about themselves, we also use the same strategies in the book to train high-level competitive physique champions. So the book is suitable for nutritional beginners all the way through to professional athletes. Once you see how the phases are structured to fit in with an individual’s lifestyle and designed with specific outcomes in mind, you will begin to understand how this is possible.
We had one client who lost 54Kg. She went on to compete in a national body building competition and received a standing ovation from the audience for her achievements.
Another client identified as the ‘fat-guy’ his whole life and never believed that it would ever be possible for him to be considered a normal build for his size, but it happened and now he empowers other men to change their life, just as he did.
This year we have a client who has been obese her whole life and has booked in a bikini shoot in a few months. This is something she never thought would be possible for her. She said that she feels very confident now and even sexy for the first time in many years.
So like we said, there’s more to this little book than “just” dieting or nutrition advice.
Here’s a fraction of what you’re getting…
3 proven nutrition plans…BodyForm (Initiation) on Page 35, BodyRoc (Advanced) on Page 81 and BodyMax (Ultimate Lean Body) on Page 131
How to to train effectively for fat loss (while maintaining shape and muscle tone) – even if you’re a complete “beginner” and even if you have no experience! Page 269
Make habits automatic by programming your unconscious mind for success using the exercises found in Maximum Mind Food. Page 19
How you can eat take-away junk food and still lose body fat, found on Page 223
How you can drink alcohol and still achieve your desired physical goals on Page 261
Where to find the fat burning heart rate zone and the one simple technique to ensure you are not wasting your cardio time. Page 277
How to eliminate all self sabotaging behaviour and habits once and for all, Page 22
How you can maintain balance between training and nutrition. Page 31
The mysterious secret training techniques that help guys build muscle and girls to develop beautifully toned bodies. Page 301
The best way to develop defined abdominals and a toned midsection. Do this and you’ll probably attract more potential dates than you can keep up with. Page 319
Why you should never trust the scales, shocking truth behind fat loss results on Page 289
How professional body builders look so ripped and get that super defined look. Eye-opening trick that can be used to get yourself in photo ready condition fast, on Page 255
Why your protein powder might actually be limiting your results and what you really need to be looking for to optimise the benefits, Page 326
Finally the truth is revealed around all sports supplements and what really works and why. As well as how you can ensure you are getting what you pay for, Page 323
Access to complete shopping lists for each phase! So you easily know what is needed for each phase. Page 69, Page 121 & Page 181
How to quickly know what portion sizes you need using your hand. You will be happy to know this program requires no calorie counting or weighing of food. Page 191
The truth about dairy food. The stuff they don’t want you to know! You have to read this. Page 235
The absolute fastest way to build muscle mass. Discover the three stage Muscle Shock Workout Blocks, Page 310
Ensure you stay the course with the Personal Commitment Contract. This will ensure you are truly invested in yourself, located just after the table of contents.
You’re right …that is a lot of proven, unique information, systems and templates that are working right now. And it’s stuff that nobody else can share with you, because nobody else is doing it.
But it gets better because you’re also getting …
The BodyRoc-Pro
On page 111, you’re getting a complete blueprint (BodyRoc-Pro) of the most powerful muscle-mass-fat-loss methodology ever deployed in the health and fitness industry. Discover how to maintain a low-carb diet while building muscle at the same time.
You’ll instantly know how to build the ultimate physique – almost effortlessly and without having to use potentially harmful illegal drugs.
This simple but effective method has been generating rapid results for a lot of our clients, but nobody else does it!
But wait there is more!
Now we are really sounding like one of those corny infomercials (sorry about that) but there really is more value jam-packed into this book for you. You also get access to …
The Essential Tool Kit
Starting on page 189, here we will reveal all the essential components of nutrition, meal preparation, mind food and supplementation in combination with key exercise guidelines. This tool kit plugs into each phase, igniting the desired fat burning effects, creating the combination that enables you to get maximum fat-loss results from the LiveLean Method.
The best part of this is that it’s …
Specifically Designed for People Who
Hate “Dieting”
Listen. If you don’t like “diets”, you’re not alone. We can’t stand them either. We’d literally rather do hard manual labour than have to think about or calculate what we are eating every minute of the day.
And that’s why we’ve spent years developing and building this system in a way that makes it super simple to apply to your life.
When you use it, two things will happen.
First, you’ll be feeling full of energy and clean from the inside out. You’ll come away from the experience with a new found understanding of nutrition …regardless of how far you take it.
This is really important to you because it sets you up for a long-term relationship between you and food …You are significantly more likely to maintain positive eating habits for many years to come as a result.
The next thing you’ll notice is this:
You’ll Know How Food Affects Your Body and How to Get into Peak Physical Condition Any Time You Want!
And you’ll do it without using any calorie counting, Recommended Daily Intake guides or having to weigh your food.
That’s because of the way the system works.
We’ve created it using a combination of advanced NLP mind restructuring strategies and a new approach called “Carbohydrate-Cycling” that actually helps you get the results fast and long-term. Something other systems are unable to achieve in combination.
Yes, you heard that right. You will actually get into peak physical condition and be able to maintain it long term.
Here’s what to do next!
If you want to get your hands on the Live Lean Method. All we ask is you cover the normal cost of printing and delivery, even though the system in reality is worth much much more than a book.
You can purchase the book from:
www.liveleanpro.com
or
www.liveleanpro.com/book
The Finest You is also available on Kindle through Amazon.
