A New Year, A New Body
January 5, 2009 by admin
Happy New Year!
You asked for it, you got it. Many of you all have asked for:
- Help with motivation
- Help with energy
- Help with finding the time
- More samples of my programs
- More exercise guidance
- Help with dropping belly fat, arm fat, back fat, thigh fat, butt fat…
Here it is. With the good folks at Primer Magazine, I have laid out a complete 12-week, 3-phase program that addresses ALL of the above points and spells out the nutrition AND exercise program to get you MAXIMUM results in MINIMUM time.
For the ladies, yes, Primer is a men’s magazine, don’t worry about this. This is a fat loss program NOT a muscle growth program. While almost everyone will gain some muscle on this program, the women just won’t gain that much and what you do gain will be sexy and feminine. It takes a lot of a different kind of work to turn into a she-man, and this isn’t that program. (Not to mention that there really isn’t that much demand for the she-man look.)
There are only 2 differences between men and women when it comes to body-composition training (improving ratio of fat to muscle):
#1. Women usually need fewer carbs. So just eat more fruits and veggies and use a Whey recovery drink intead of a carb + protein one (i.e. Surge)
#2. Sometimes women need extra cardio. Occaisionally women need to add 10, 15 or 20min of hard steady-state work AFTER their intervals.
However, I don’t see this very often. I have plenty of ladies in their late 50’s who look great without any steady-state work.
So, 1st follow the plan as written and track results.
2nd If results are not as desired, check that you are eating on-point and lifting heavy enough weight.
3rd, if #2 doesn’t fix (it almost always does), then tack on 15min.
Here is part one of the road map to a brand new you.
Josef Brandenburg is also the author of The Body You Want, and a Washington, DC based nominee for 2009 Personal Trainer of the Year from Personal Fitness Professional Magazine. Click here to find out more.
Josef,
This is awesome!! So much wonderful info,thanks for sharing!!
Thanks Tracey.
Hey Josef,
I also want to know how best to use Surge if I work out around 6, before dinner.
Would I take the full 2 scoops of Surge after my work out and not have “dinner” when I get home.
Or should I forgo the Surge and just eat a 2-1 ratio at dinner..say chicken and brown rice?
BTW I put a sample of my daily food below so you can see what I do now.
Would love some feed back!
Thanks,
Tracey
1-6-09
Rising 6 am
1 tbsp Barlean’s Omega Swirl w/ 2 cups water
6:30 am
Breakfast=”Pumpkin Scramble” 4 egg whites, 1 scoop vanilla whey,1/2 cup pumpkin, spray butter & s/f syrup
2 tbsp half n half for coffee
10 am
Snack= 3 egg whites w/ butter spray, pepper, ½ raw almonds & 3oz baby carrots
1pm
Lunch= 6oz tuna, 16g walnuts, 5 cherry tomatoes, 3 mushrooms, 1/2 sm green apple over romaine lettuce w/ 2 tbsp vinegar
4pm
Snack= Myloplex lite strawberry shake
Interval/Weight training
7pm
Dinner= Chicken w/ brown rice and mixed stir fry veggies
8pm
Snack= 1 scoop vanilla whey & 1tbsp Omega Swirl
I’m answering this assuming you’re on a fat-loss program.
There are a couple of options for women and recovery drinks:
#1. Full carb drink like Surge
#2. Whey only drink and save the carbs for the post workout meal
#1. Would be ideal, but may not be realistic as most people would prefer not to spend their “carb budget” on surge. The difference in performance probably isn’t that big anyway.
So have a recovery drink for sure, but most women will do better with a low-carb drink as that will leave them some tasty carbs for their post workout meal.
Of course, if you’re happy with the kind of progress that you are making now, then there’s no need to change.
Thanks for answering my question!I’m currently at 19% looking to get to 17%. I really didn’t like the idea of “wasting” my carbs of Surge…but wasn’t sure if not consuming some carbs within 30 min training would diminish gains. I also hear people saying that Surge is better then having a meal with starchy carbs because they have a slower ingestion rate. I usually eat within an hr of lifting. What low carb drink would you recommend?? Something like Metabolic Drive mixed w/ water?? What are your thoughts on Chocolate milk?