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Sheer Strength Fitness Guide

“Simple and Powerful Tips to Help You Obtain Ultimate Fitness.”

2 Sheer Strength Fitness Guide

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© 2014 Sheer Strength Fitness Guide

All Rights Reserved

This guide may not be shared, reproduced, copied, or transmitted in any form without

the written permission of the author. In addition, there are no resale rights issued

with this report.

Disclaimer

The content provided in this guide is offered for informational purposes only. The

opinions expressed are those of the author and not of any individual, company, or

service that may be mentioned. This report makes no claims that you will receive the

same results discussed since your results will be based strictly on your individual

effort and skill level.


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Table of Contents

Introduction………………………………………………………………….. 4

Getting Started…………………………………………………………….. 4

Recommended Sets………………………………………………….….. 7

Beginner Workout Routine……………………………………….….. 8

Advanced Workout Routine………………………………………….. 9

Body Developing Exercises……………………………………………. 11

Beginner Splits………………………………………………………………. 15

Advanced Splits……………………………………………………….……. 17

Body Weight Exercises…………………………………………………… 19

Nutrition and Eating Tips………………………………………….…..22

Power of Water…………………………………………………………….. 27

Healthy Recipes……………………………………………………………. 28

Vitamins and Supplements…………………………………………...32

Sample Meal Plan………………………………………………………….. 35

Staying Motivated…………………………………………………………. 36

Summary-Go for Success………………………………………………. 37


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Introduction

Before you start on the path to change your body, there are very

important fitness and nutrition factors that you need to know in order to

attain the best results.

Inside this guide, you will get proven workout routines, a helpful nutrition

and supplement overview, as well as some tasty and healthy recipes that

can all be used to reach your fitness dream. It doesn’t really matter if

you are a pro or a beginner, the information provided can be useful

provided you are one to take action.

So, get comfortable and let’s discuss what you need to know in order to

develop the ultimate body that you desire.

Getting Started

The first thing that we will cover is basic training. This training overview

includes the following topics:

Workout Routines

Recovery Times

Most Efficient Exercises

Stretching

Cardio Activity

If you want to look great and stay healthy, it’s important that you not

only workout but that you do your workouts correctly. Without that

mindset, success will be harder to achieve.


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There are many different routines that you can utilize based on the goal

that you want to reach. Whether you want to gain muscle or lose fat,

there are certain steps that you will need to take.

First, a little bit of a disclaimer…different people and different types

of bodies will not respond equally to the same workouts. In other

words, results will vary until you find the perfect fit for you.

You have to take a little time to experiment and see which routine works

best for you. That’s why it’s important to learn the basics and then you

can try different methods to see which ones will work for you and your

personal goals.

How often should you “experiment?” Well, the best option is to follow

one workout routine for a month or two and then change it up. By doing

that, you will make sure that your muscles won’t adapt to the current

routine and they will grow more easily.

That’s right…your muscles can adapt and “remember” repeated routines.

When this happens, your progress will be greatly reduced because of

muscle memory. By doing the same exercises over and over, you will not

achieve ultimate results. It’s important to change it up regularly by

switching your workout routines. This will help to prevent muscle

adaptation and break through any plateaus.

In some routines, there are three or four muscle groups that are being

worked in one training session. These routines are for those who want to

burn some extra fat and look leaner. In other workout routines, there is

only one muscle group trained per day. These particular workouts are

better for anyone who is looking to bulk up and build some mass.


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You might be wondering why does this happen and the simple answer is

that your body is designed that way. When you train just one or two

muscle groups per day, your body will focus on sending max nutrients to

those muscles.

However, when you train three, four, or five muscle groups daily, your

body will go into an advanced state of burning fat but it won’t necessarily

get much bigger. This is mainly because all of the nutrients required for

muscle recovery and growth is being spread out and used by all of the

trained muscle groups.

In order to avoid some common mistakes when you build your workout

routine, here is some easy advice to follow…

First, make sure to hit the larger muscle groups in the first days of the

split. Chest day or back day could be a good place to start. During chest

day, almost every exercise you perform will also stress your triceps. If

you choose to do the smaller triceps before your chest, it will be hard to

perform the best workout since your triceps are already exhausted.

The same thing applies with back day. When you train your back, you are

also stressing your biceps a lot. So, make sure to start with the larger

muscle groups and then go for the smaller ones. Another good choice can

be to train your biceps and triceps in conjunction with your chest and

back.

Another very important thing is to train every part of your body. Yes,

smash the legs too! There are many guys out there who don’t train their

legs regularly or even at all. But, you can’t have a complete and beautiful

looking physique without working your entire body. We all know that leg

workouts are painful and hard to do, but there are many different

benefits from properly training your legs.


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Just by training your legs, it can help you to have bigger arms, chest, and

back. There are many hormones that are released that can help your

entire body to grow. So don’t think about it too much and make sure to

include the legs in your workout routine.

Another important thing is to hit every part of the trained muscle group.

For example, the chest has upper, middle, and lower parts that must be

trained with different exercises. There is also a lower back and upper

back. Therefore, make sure to always hit every part of the muscles being

trained. We will discuss specific exercises later in this guide.

When you want to stress the muscles to their limits you should include

super-sets, tri-sets, and drops-sets in your workout splits. By doing them

all, you will greatly improve the development of your muscle groups.

Workout Sets

The super-sets are when you perform two different exercises with no

resting time between them. This can be done for one muscle group or

two opposite groups.

The tri-sets are a little bit harder because to perform them you have to

go through three different exercises with no resting periods between

them. Tri-sets are great for those guys with more muscle endurance.

Another great way to smash the muscles is via drop-sets. You start with a

heavier weight and do as many repetitions as you can. When you feel like

you are unable to do more, drop some of the weight and do even more

repetitions until you again reach a breaking point. Once again, you will

want to drop off more weight and continue with your reps until you are


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unable to handle the lighter weight. It’s an absolutely amazing way to

stress trained muscles to their limit.

Workout Lengths

The length of your workout depends on what you are training. For

example, a good workout for your arms can last for about 40 minutes to

one hour but when you train legs the workout typically goes longer. This

is because your legs are much bigger and are harder to develop. You will

need a little bit more time to work them efficiently.

Based on recent research, the maximum length of your workout should be

about 90 minutes. However, it’s up to you if you want to train based on

that guidance or go hardcore like the muscle builders back in the day and

train for three or four hours straight. If you are a beginner, the best

advice is to stick to the basics and avoid working out too long since your

muscles are not yet developed. On the other hand, if you are more

advanced, you can go for the harder and longer sessions.

Beginner Workout Routine:

Day 1 – Chest, biceps, abs

Day 2 – Rest day

Day 3 – Back, triceps

Day 4 – Rest day

Day 5 – Shoulders, legs, abs


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Day 6 – Rest day

Day 7 - Rest day

As you can see, there are four resting days so this routine is perfect for

those beginners who want to have enough recovery time. What about the

advanced fitness enthusiasts? Well, a good looking and efficient workout

routine for you is shown below.

Advanced Workout Routine:

Day 1 – Chest

Day 2 – Back

Day 3 – Arms / abs

Day 4 – Shoulders

Day 5 – Legs / abs

Day 6 – Rest day

Day 7 – Rest day

In this workout split you can see that there are only two resting days.

Therefore, it’s a little bit harder and it definitely requires some previous

experience in the gym.


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So far so good, right? But, what about the rest periods that our bodies

need so badly? It’s very important when you build your workout routine

that you include proper rest days in it. For the average person working

out, this should include one or two rest days per week and for beginners

maybe three to four days. It’s critical to let your body get the rest it

needs as you progress in your training.

It’s not uncommon for those of us who love to be in the gym to consider

rest days as crappy days. However, it’s important to realize that your

muscles actually grow while resting. The fact is…you get both bigger and

stronger while resting at home versus pumping iron every day.

Another great piece of advice is to take a nap for an hour or two after

finishing your workout and post workout meal. It’s a great way to boost

your body with all the nutrients and hormones it needs to grow and

recover. In case you did not know, your body releases the largest amounts

of growth hormone while you are sleeping.

It’s important to get at least eight hours of sleep each night. There has

been a lot of research done that shows how eight hours of sleep per day

will actually help your body to recover a lot faster from its workouts as

opposed to sleeping far less hours.

Another great benefit from having proper recovery time is that you will

have far better workouts. As you can imagine, if you are not yet

recovered from yesterday’s workout, then today’s training volume will be

reduced. This could result in less muscle build and even a loss of muscle.

Yes, you can in fact lose some of the muscle that you have already built.

If you don’t recover well enough, you will end up overtraining and this

could lead to real muscle loss. And nobody wants that, right? Again, make


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sure to give your body the time it needs to rest and recover so that you

can make your next workout better than the last.

If you are an advanced fitness person, a good tip for you would be to take

a week off from time to time. Yes, a whole week off!

When you have been training for a few months with just a day or two off

per week, your body will benefit greatly if you take off seven days. If you

decide to follow this advice, you can be sure that when you come back to

the gym the next week that you will be stronger than ever.

You will be fully recovered and your body will have more muscle

endurance, strength, energy, and you will be able to work even harder.

So never underestimate the importance of your recovery periods! The

harder you workout, the longer periods of rest you will need. Get in the

habit of recovering well and you will see positive results.

Body Developing Exercises

What exercises should you perform when you want to change your body?

Well, there are thousands of different exercises that you can eventually

learn over time but for now just stick to the basics.

The three most well known exercises for developing your body are the

bench press, leg squats, and deadlifts.

These few exercises stress almost all of your body and they do so in an

incredible way. You will definitely want to include them in your workout

routine. It’s also very important to perform them with excellent form or

you could get injured. Use a spotter if needed and watch yourself in the


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mirror when you perform the exercises to ensure that you are using the

correct form. This will also help you to avoid any injuries.

Also, you can include a lot of body weight exercises in your routine if you

are beginner and you find that the gym machines are too hard to use

correctly. A great way to develop your body and get ready for the gym is

to use a lot of pull-ups, push-ups, body weight squats, crunches and other

similar exercises.

By starting with the easier exercises, you will be able to protect yourself

against getting hurt once you are ready to attempt more difficult routines

inside the gym. Don’t ever think it’s embarrassing to do these simpler

exercises while others are out there using much heavier weights. You are

not in competition with them and you definitely don’t want to take

unnecessary risks and end up losing several weeks of training.

It’s perfectly okay to start slow. Every pro was once upon a time a

beginner so remember that! In due time, you will grow stronger and using

the heavier weights will no longer be an issue. Until then, be careful and

choose the safer routines.

One great way to develop both muscle growth and strength is to attempt

to lift heavier weights each week. For example…if this week you bench

press 70 kg, go for 72 kg the following week. The goal is to keep

increasing the weight at a reasonable rate.

Next, we will cover some examples of exercises that you should include in

your workout routine that will help you to properly stress all muscle

fibers.


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Chest Workout

Whenever you work your chest, you will need to perform a lot of

different exercises in order to hit every part of the chest muscles

correctly. A good exercise to start your chest workout with would be the

incline bench press because many are weak on this particular exercise

and they don’t typically have a fully developed upper chest.

As mentioned earlier, you always want to maintain proper form during

your workout as this will help you to avoid unwanted injuries. Later in

this guide, we will go over a full workout that covers every muscle group.

Back Workout

We all want to build a powerful and good looking back right? Well, the

best exercise for developing the back and building mass is definitely the

deadlift. When you want to build that “V-Looking” back, you have to

perform this exercise heavily and correctly.

The heavier you lift, the more muscle fibers are damaged and this causes

more hormones to be released. So, make sure to use as much weight as

possible BUT always lift with the right form! You don’t want to risk

hurting your back.

And last, but not least, you definitely want to use squats. This is a unique

exercise that literally develops all of your body and not just your legs.

When you use squats properly, you will build a nicely rounded and

beautiful looking body. And this goes for the girls too. Most women worry

that they will look too muscular but this is not reality because squats will

only help you to achieve a really sexy and tight body.


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Repetitions and Sets

Some common questions for beginners are what about the repetitions,

rest pauses, number of sets and weights used? Well, there is a rule that

you need to know. If your goal is to build mass, you should perform low

reps with as much weight as you can for approximately 2-3 sets.

When your goal is muscle mass you’ve got to lift heavy! However, if your

goal is to burn body fat and show muscle definition, you should lift lighter

weights but with higher repetitions and high working sets. A good idea is

to perform around 10-15 repetitions for 4-5 sets per exercise.

Rest and Pauses

As for the rest pauses between exercises, the best advice would be to

rest for a minute or two between the sets when you want to build mass

and around 20-30 seconds when you want to achieve muscle definition.

The resting times between the different exercises should be around 2-3

minutes for all.

Another tip is to always switch between the machines and the free

weights. As we discussed earlier, your muscles can adapt so if you want

to stress them right always switch up your exercises. For example, if this

week you go for the free weights, make sure that next week you only use

machines. This will ensure that your muscles are not adapting to your

routine and the growth will come faster.

Another very important thing that you need to know is to make every rep

count. In order to stress your muscles correctly and safety, you need to

make sure and perform every repetition right and with a full range

motion. If you don’t perform them right and instead settle for half-


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performed movements, you really can’t expect to achieve great results.

Your after-effects will clearly be reduced. So, make sure to always keep

the right form and use a full range of motion. Again, no half movements!

Also, in order to further prevent serious injuries, make sure to warm-up

every time before you begin a workout. It’s really very important to

prepare your muscles for the workout because it’s too risky to start with

them cold. Nobody wants to be injured so remember to take the time and

warm up.

Beginner Workout Splits

Next, we will go over some good workout splits for the upper body and

you can use these as a source to build your own personal splits.

Day 1 routine:

- 10 min warm up

- Bench press – 4 sets of 10-12 reps

- Incline dumbbell press – 4 sets of 10-12 reps

- Decline dumbbell flys – 4 sets of 10-12 reps

- Barbell curls – 4 sets of 12-15 reps

- Dumbbell curls – 4 sets of 12-15 reps

- Sit-up – 3 sets of 20 reps


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- Reverse crunches – 3 sets of 20 reps

- 20 min cardio

Day 3 routine:

- 10 min warm up

- Pull-downs with wide grip – 4 sets of 12-15 reps

- Barbell rows – 4 sets of 10-12 reps

- Dumbbell rows – 4 sets of 10-12 reps

- Triceps extensions – 4 sets of 15 reps

- Dumbbell one-arm triceps extensions – 4 sets of 15 reps

- Close grip bench press – 3 sets of 8-12 reps

- 20 min cardio

Day 5 routine:

- 10 min warm up

- Shoulder press – 4 sets of 10-12 reps

- Lateral raises – 4 sets of 12-15 reps


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- Front delt raises – 4 sets of 10-12 reps

- Leg press – 4 sets of 12-15 reps

- Leg curls – 4 sets of 12-15 reps

- Leg extensions – 4 sets of 12-15 reps

- Calf raises – 3 sets of 20 reps

- Crunches – 3 sets of 20 reps

- Flat bench leg pull-ins – 3 sets of 20 reps

- 20 min cardio

The above workout split is not really that hard so it’s a good choice if you

are a beginner or you can use it as a base to build your own.

Advanced Workout Splits

With the advanced workout routine, things are a bit different. It’s more

difficult to perform and the session times are longer. Again, you can use

this split as is or customize your own from it.


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Chest day : - 10 min warm up - Incline bench press – 4 sets of 10-12 reps - Incline dumbbell flys – 4 sets of 12-15 reps - Bench press – 4 sets of 10-12 reps - Flat bench flys – 4 sets of 12-15 reps - Decline bench press – 4 sets of 10-12 reps - Decline dumbbell flys – 4 sets of 12-15 reps - Crossovers – 3 sets of 20 reps - 30 min cardio

Back day :

- 10 min warm up - Pull-ups – 4 sets to failure - Pull-downs with close grip– 4 sets of 10-12 reps - Pull downs with wide grip – 4 sets of 10-12 reps - Deadlift – 4 sets of 8-12 reps - Barbell rows – 3 sets of 12-15 reps - Dumbbell rows – 3 sets of 12-15 reps - Hyper extensions – 3 sets of 20 reps - 30 min cardio

Arms / abs day :

- 10 min warm up - Close grip bench press – 5 sets of 10-12 reps - Skullcrushers – 4 sets of 12-15 reps - Triceps extensions – 5 sets of 15-20 reps - Triceps dip machine – 3 sets of 12-15 reps - Bicep barbell curls – 4 sets of 12-15 reps - Dumbbell curls – 4 sets of 12-15 reps - Dumbbell hammer curls – 4 sets of 12-15 reps - Concentrated biceps curls – 3 sets of 20 reps

Shoulders day :

- 10 min warm up - Shoulder press – 4 sets of 12-15 reps - Front dumbbell raises – 4 sets of 10-12 reps - Front barbell raises – 4 sets of 10-12 reps - Lateral raises – 4 sets of 12-15 reps - One arm side delt raises – 3 sets of 12-15 reps - Bent over lateral raise – 4 sets of 10-12 reps - Helicopters – 2 sets of 15 reps

Leg day / abs day:

- 10 min warm up - Squats – 5 sets of 15-20 reps - Leg press – 5 sets of 15-20 reps - Leg extensions – 5 sets of 12-15 reps - Leg curls – 5 sets of 12-15 reps - Lunges – 3 sets of 15-20 reps

Leg day / abs day:

- Calf raises – 4 sets of 20 reps - Seated calf raises – 4 sets of 20 reps - Side lunges – 4 sets of 20 reps - Bicycles – 3 sets to failure - Flat bench leg pull-ins – 3 sets to failure - 30 min cardio

It’s also a very good idea to perform some body weight exercises because not everyone wants to go to the gym on a daily basis. For you, here are some of the best exercises that can be performed almost anywhere and with no equipment. All you need is your own body weight.


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Body Weight Exercises

Number 1 – Squats! For sure it is one of the very best exercises ever. It works all of your lower body and can also improve your core and abdominal muscles when it is performed correctly. Number 2 – Push-ups! It’s an amazing exercise for the upper body. There are plenty of variations that can work on your chest, back, shoulders, arms and even abs. Make sure to try them. Number 3 – Lunges! Very good exercise that can help you to build your core and your lower body. The benefits of it are increased lower body strength, balance and flexibility. Number 4 – Dips! Again, this is a must have for any serious trainee. It is a great exercise for your chest, shoulders, triceps and even for the abs. If the standard version is too hard for you, try the bench dips or even using two chairs in your house. Number 5 – Pull-ups! Excellent exercise for your back. It is not easy to perform but the benefits are worth it. Make sure to try different grips as well. Number 6 – Crunches! We all want a six pack right? So make sure to do all of the variations of crunches because there are a lot and each has different benefits. Always perform them if you want to have good abs. Number 7 – Sit-ups! In order to have well-formed and tuned abdominal muscles, you will want to include sit-ups in your workout routine. This exercise, combined with the crunches, will develop your abs in an amazing way.


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Number 8 – Planks! This killer exercise works your abdominal muscles,

your back, your legs and even your arms. It looks very easy to perform

but you will soon see that it is much harder than it looks.

Number 9 – “Bicycles”! This weird looking exercise is an improved version of the regular crunches. It will help you to build a strong core and nice looking abs. Number 10 – One Legged Deadlift! It’s very simple to perform and hardly hits your legs. Make sure to do it properly and you will be amazed at the results.

Cardio Activity

Let’s talk about cardio activity. Cardio is really important for everyone

regardless of your goals. Needless to say, the benefits are huge. There

are many different types of cardio exercises that you can do at home, at

the park, or wherever you want. You are not restricted to just using the

machines at the gym. However, keep in mind that gym machines are

incredible and they can truly help you to develop your cardio and your

entire body since they are built specifically for that purpose.

Whether you are male or female, beginner or advanced, you absolutely

have to include cardio activities in your workout routine. As you can see

in the previous workout splits, there is cardio after every weight training

session. Science and research has proven that cardio vascular activity

can help in developing your body but there are many other benefits as

well.

When you engage in a lot of cardio, you can enjoy a leaner looking body,

burn fat faster, and your muscles will look more ripped. In addition, your

endurance will be greatly increased. Another major benefit is that it can

improve your body’s metabolism which will help you to burn additional

calories even when you are resting. However, to gain these benefits, you

have to perform high intensity cardio routines.


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Some of the other health improvements created by regular cardio are the

reduced risk of heart disease and a reduction in high blood pressure.

Obviously, these are amazing benefits and may even save your life.

Basic Cardio Exercises

What are some efficient cardio exercises that you can do? If you want to

be able to do them at home or in the park, rope jumping, jogging,

sprints, running in place, and burpees are all good choices. Make sure to

test them out and decide which one works best for you. In addition,

don’t forget to use the machines in your gym. Treadmills, bikes, and

steppers are really efficient when you use them on a regular basis.

Depending on your experience and skill level, there are different ways to

utilize these machines and to perform the exercises. You can use a slow

intensity cardio or high intensity.

Slow intensity cardio is designed for beginners or for those that may be

recovering from some kind of trauma or injury. High intensity is the most

efficient because it will help you to burn huge amounts of calories and

body fat.

What is high intensity cardio? As you can see from its name, this is a

cardio activity with super high intensity. In order to perform it correctly,

you will have to use lots of energy but the overall benefits are worth it.

In a nutshell, it involves switching back and forth from very fast to slower

movements over a specific period of time.

For example, the treadmill is a really good machine that can be used for

high intensity cardio workouts. You simply attempt to run as fast as you

can for 1 minute then switch to a lower speed level and rest for 1 minute.

After that minute, you pick up speed and run fast again. The goal is to

perform this routine for at least 20 minutes and your body will be truly

stressed. The fat loss will be practically guaranteed and you will


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continue to burn additional calories even when you get back home and

are resting.

Research has shown us that cardio training is most efficient when it is

done in the morning and on an empty stomach. It is also very effective

immediately after lifting weights. So, pick one of these variants and go

for it. If you are really motivated, you can do a little cardio both in the

morning and after you lift. That’s right, two cardio sessions in one day.

By doing double sessions, you will achieve your goals even faster.

Stretching

Another important thing that you should do regularly is stretching.

Experts agree that there are many different benefits that can be gained

just by stretching. Some of them are reduced muscle tension, increased

circulation of the blood, enhanced muscular coordination, increased

energy levels (resulting from improved circulation), and a better range of

movement in your joints. Equally important, stretching can help to lower

your risk of injury. Based on this data, it is always a good idea to add

stretching to your new workouts.

Nutrition Tips

Now that we have covered quite a bit in terms of training, let’s talk

about nutrition. If you want to create the body of your dreams and also

be healthy, you must eat right. Nutrition is a really big part of all the

things you need to do in order to change your body.

We all know that there are thousands of different diets out there but

nobody really wants to follow diet plans because they are seldom easy.

Instead, we are going to go over some simple tips on what to eat and

what you might want to avoid. These are just a few pointers for you to

follow and then we will get into some good and healthy recipes for you to

try.


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Let’s start with the macronutrients…

There are three of them: protein, fats and carbohydrates. Before we

discuss what amounts you should consume per day, let’s explain what

each of these macronutrients does and why it is so important for you to

understand how they work.

Protein

Protein is the most important of all macronutrients when you want to

build lean muscle, gain strength, and lose body fat. The fact that our

muscles are made out of protein should help you to understand how

important your protein intake really is.

Simply put, the more protein you eat, the better. It’s used for muscle

building, repair, and recovery. Also, it plays a really big role as an

energy source. We have learned that when you take in more protein, you

allow your body to produce more muscle, gain more strength, and burn

more body fat. It also helps you to recover faster.

The minimum amount of protein that you should intake per day is at least

2 g of protein per kg of body weight. Again, this is the minimum

recommended amount. If you want to gain more muscle, burn more fat,

and be stronger, then you should take in about 2.8-3.0 g of protein per kg

of body weight. By doing that, you will be sure that you are providing the

fuel your body needs to produce more muscle while also burning body fat.

What are the best sources of protein? Research states that some of the

top proteins can come from fresh meats like chicken, beef, and fish.

Another great source would be milk products, eggs, and cheese. In

addition, you can find some good protein in plant products like soy,

beans, and nuts. So, all of these proteins may be good choices as you

work to build a new body.


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Fats

What about the fats? There are many that think that when they eat fats it

will only lead to more unwanted body fat but this is not true if you know

which fats to eat.

We are talking about healthy fats that are really needed by your body.

Some of the best healthy fat sources are egg yolks, olive oil, nuts, fish

like salmon and tuna, and natural peanut butters. It’s important to try

different kinds and pick the ones that you like the best.

When you are training intensely, you will need the best fats out there like

Omega-3’s and some saturated fats. Omega-3’s have many benefits with

the most recognizable being better recovery times, improved fat loss,

and improved heart and brain health.

In terms of saturated fats, you might be asking “aren’t they unhealthy?”

Well, if you want to train hard, build muscle, burn some extra fat, and

have fast recovery and strength, you should eat the proper amounts of

saturated fats. These are just some of the benefits gained from eating

saturated fats. If you want to look good and be healthier, it’s important

not to avoid these healthy fats.

Carbohydrates

Let’s move on to the third macronutrient which is carbohydrates. Carbs

are our main source for energy. There are mainly two types of carbs---

high glycemic (fast digesting) and low glycemic (slow digesting). If you

want to perform at the optimum levels, you should consume both types.

The perfect time to eat high glycemic carbs is normally right after

training because it will be digested quicker and this will allow your body

to recover fast. Examples of these types of carbs would be table sugar

and white potatoes. However, they are not normally a good choice for

the rest of the day. In this case, you want to eat low glycemic carbs since

they digest slower and can give you energy for a longer period of time.


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Carbs are also very important for your workout since they are stored in

your muscles as glycogen. During your workouts, your muscles are using

glycogen for fuel. After your workout is finished, your body will no longer

have the proper amount of glycogen so you will need to replenish it. By

feeding your hungry muscles with enough glycogen, they will be able to

rest, recover, and become more efficient in preparation for the next

workout.

It’s very important to know that you must eat the proper amount of each

macronutrient depending on your personal goals. If you want to build

muscle mass and grow bigger, then you will need to consume more so

that your body will have enough fuel to do the task. In a nutshell, you

will have to eat more calories per day than you actually burn. However, if

your goal is to burn body fat, this is when you should make sure that your

calorie intake is lower than the amount of calories you burn each day.

It’s a very simple concept but not always easy to accomplish.

What Should I Eat?

So, what should you eat? Well, your main foods should be fresh meats,

chicken, beef, egg whites, egg yolks, milk, cheese, nuts and veggies.

Another thing that you need to know about nutrition is what you should

avoid. For starters, you should cut out all of the sweet and tasty candies.

No more alcohol and sugary drinks. You should also avoid fruits with high

amounts of sugar in them. Skip the chocolates and desserts. Most

importantly, no more fast foods like pizzas, hamburgers, and other

unhealthy foods. Yes, we all love them, but if you want to achieve a

great body and stay healthy, don’t think about it too much and just make

the decision to cut all of these junk foods.

If you stick to these nutrition tips, you will be able to change your

body in a short period of time.


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How Many Times Per Day Should I Eat?

One of the most common questions is “How many times per day should I

eat?” Experts have shown that when you eat just two or three times per

day that your metabolism will be slowed and you will accumulate body

fat more easily.

Therefore, the best thing to do is to speed up your metabolism. You can

quickly do this by eating 4-7 times a day. And no, this does not mean

that you have to eat a ton of food. You simply eat more times per day but

use smaller portions.

Also, make sure that you never skip breakfast. Breakfast is widely

recognized as one of the most important meals of the day. When you

wake up, your body is hungry and already in the phase of losing muscle.

Don’t forget, you can lose the muscle that you have already built up if

you fail to eat right. So, always make sure to start your day off with a

good breakfast and one that includes about 40% of all the nutrients your

body needs for the day.

As a side note, when you want to achieve more muscle definition and

drop body fat, make sure to avoid carbs at night. There is a high chance

that your body won’t burn them and they will ultimately be stored as

body fat. Based on that, you should eat more proteins and healthy fats at

night.

In summary…you want to eat often, never skip breakfast, avoid carbs

at night, and cut out the junk foods. This is what it takes to achieve

a perfect physique and top level health.

The Power of Water

Did you know that drinking water is also a great way to stay lean and

healthy? Our bodies are approximately 70% water so this means that you


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need to drink a lot of it if you want to stay healthy. If you workout

regularly, it is even more important to increase your water intake.

By drinking more water, you will get a much more productive workout.

Water helps to keep you hydrated and this is the key to improve your

sessions because it is a transporter of oxygen and glucose throughout your

body. In addition, water will increase your flexibility, strength, and

overall endurance. All of these things are important if you are serious

about achieving your fitness goals.

Another fact is that water can help you to lose weight. Scientists have

shown that the mind is unable to recognize the difference between being

hungry and being thirsty. This means that we often feel like we need to

eat something when actually your body just might be thirsty.

So, if you want to lose some weight, make sure to drink enough water and

to keep your body very hydrated. By drinking more water, you will also

help to speed up your metabolism and burn more calories during the day.

Many people like to replace their water with fruit juices and similar kinds

of drinks but this is not a good idea especially if you want to keep your

body properly hydrated. These drinks contain lots of sugar and other

ingredients that can actually cause your body to be dehydrated.

Dehydration leads to tiredness, dizziness, and other problems that are

not good whether you are working out or not.

Water is also a key factor in avoiding muscle cramps and improving your

recovery time. When your body has enough water, your muscles are

better able to recover and you will not feel cramps as often.

In addition to everything already mentioned, water plays a role in

lubricating your joints, muscles, and vital organs, and these body parts

are critical if you want to be in great condition. If you take your health

seriously, make sure to drink the right amount of water every day.


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What is the right amount? There is a lot of debate about this question

but the right amount is different for each person. It depends on your

body weight, the workouts you are doing, and even the climate you live

in. Listen to your body and give it the proper amounts that it needs.

Healthy Recipes

As promised, now it’s time for some really good and healthy recipes that

will help you to build your dream body. Let’s start with a

favorite…“Cheesy Ham Scramble.” It’s really easy to prepare and it’s also

very delicious. Plus, it’s a great low carb meal.

Cheesy Ham Scramble

Ingredients:

- 3 whole eggs and 1 egg white – scrambled of course.

- 2-3 slices (2-3 oz) low-fat ham.

- 2-3 slices of cheese.

Directions for making:

1. Coat a skillet with non-stick cooking spray or oil. 2. Cook the ham until it becomes slightly browned. 3. Add the scrambled eggs to the cooked ham in the skillet. 4. Add the cheese as well. 5. Mix thoroughly until the eggs are cooked to desired doneness. 6. Done! Put it on a plate and eat up.


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It’s perfect when you need a delicious low carb and high protein meal.

It is also a good choice to eat at night when you don’t need any carbs.

Chicken and Green Eggs

Another great recipe is Chicken and green eggs. It’s also a favorite

recipe with many fitness pros. It can be eaten for any time of the day.

Ingredients:

- 3 scrambled whole eggs. - 200 g chopped chicken breasts. - ½ broccoli (also chopped) - 1 spoon olive oil - 1 cup raw spinach

Directions to prepare it:

1. Coat a skillet with the olive oil and cook the chicken breasts. 2. Add the broccoli to skillet when the chicken is half-way done. 3. The eggs and the spinach are added when the chicken is thoroughly

cooked. 4. Mix thoroughly until the eggs are cooked to desired doneness. 5. You can add salt or pepper if you like.

Those were a couple of great low carb recipes, so now let’s cover one

with more carbs in it. It’s great for breakfast or maybe brunch. It also

contains a high amount of protein so it’s another good choice for you

to try.

Sweet Potato Omelet

Ingredients:

- 3 whole eggs. - 1 baked medium to large sweet potato.


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- ¼ cup of shredded cheese. - 1 tbsp of low-fat sour cream. - 3 slices of lean turkey bacon.

Directions to prepare it:

1. Peel the sweet potato and mash the flesh. Reheat it in the microwave.

2. Cook the turkey bacon in a skillet to the desired doneness. 3. Once turkey is done, add the scrambled eggs to a non-stick skillet

set to medium heat. Cover the entire skillet surface in a thin layer of egg. Make sure to let the eggs set and then carefully flip it over.

4. Spread the sweet potato on one side of the eggs. 5. Sprinkle the cheese on the top of the sweet potato. 6. Place the bacon on top of cheese and sweet potato. 7. Spread the sour cream on the top of bacon. 8. Fold eggs in half and cook on both sides. 9. Add salt and pepper if you desire and enjoy.

Again, this is a great recipe for breakfast because of the carbs but it

can also be used for a good post workout meal as well.

The next recipe is very easy to make, delicious, and a quick snack that

can be eaten at night due to its low level of carbs. It is yogurt based

and can be made in just a few minutes.

Ingredients:

- 8 oz. of reduced fat Greek yogurt (2 %). - 1 teaspoon honey. - 1 teaspoon natural crunchy peanut butter.

Directions: Just mix all of the ingredients together and enjoy!


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The next recipe is a great meal that you can have before going to

sleep. Yes, you can eat before going to bed. It’s called Lobster Boat

and has low fat and carbs but a high amount of protein.

LOBSTER BOAT

Ingredients:

- 6 – 8 ounces of lobster. - 1 tbsp of light mayo. - 3-4 Romaine lettuce heart leaves. - 1 diced stalk of celery. - ¼ diced bell pepper. - ¼ diced onion. - ¼ lemon juice. - Salt and pepper if you like.

Directions:

1. Remove the lobster meat from the shell and tear it into chunks and place the meat in a bowl.

2. Add all the diced vegetables to the lobster and then mix them in the mayo, the lemon juice, and the spices.

3. Mix well and fill the Romaine heart leaves with lobster salad. 4. Add salt or pepper if you like.

The final recipe we will share is good to consume before or after your

workout. It has high protein but it’s not so high on fats and carbs. It’s

perfect if you are on a low carb type diet plan so give it a try.

Turkey Swiss Melt

Ingredients:

- 2 slices of any low-fat cheese that you like (i.e. Swiss cheese). - 4 slices of low-fat turkey breasts.


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- ½ avocado. - 1 tbsp of olive oil. - Salt and pepper if you like.

Directions:

1. Pour the oil in a frying pan and heat it on medium-low heat. 2. Lay the turkey slices on a flat surface, while the oil is heating 3. Slice cheese slices into 4 strips. 4. Slice the half avocado into 4 long pieces. 5. Place one strip of cheese in the middle of each slice of turkey

breast. 6. Place one piece of avocado on top of each strip of cheese. 7. Place a second strip of cheese on top of the avocado. 8. Roll the turkey into a tube. 9. Place turkey rolls in frying pan until brown and then flip over and

brown the other side. Cheese should be slightly melted and the avocado soft. (If not, cook longer). Salt and pepper and enjoy.

Vitamins and Supplements

Most of us that work out know that supplements can play a major role in

our overall fitness. They can be a good addition when you are eating the

right things and looking to speed up your success. Even if your diet is

perfect, you often need to consider supplements. Supplements can

provide you with extra nutrients like amino acids, proteins, creatine,

glutamine, carbs, healthy fats, and more.

Whether you want to lose weight, burn fat, or build muscle, there is

normally a supplement that can help you. But remember, you still need

to make sure that you are eating the right foods. If you are not eating in

a healthy way, supplements will not help you much.


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There are literally thousands of different supplements available on the

market so let’s take a look at a few that might be beneficial.

Nitric Oxide Booster

Sheer Strength NO2 is an important supplement. When you run low on NO2, you run out of steam. Healthy nitric oxide levels give you the ability to lift weight and put on muscle. Without adequate nitric oxide, you won't see the results that you want in the gym. Sheer Strength NO2 contains proven ingredients to maximize nitric oxide levels. As a result, you'll be able to lift more weight and do more reps in the gym, allowing you to build more muscle and get better results.

Testosterone Booster

Testosterone is what makes you a man. It determines if you are respected, or if you are viewed as weak. It is responsible for your drive, your muscle tone, your focus, and your sexual performance. With low amounts of testosterone, you are experiencing life in black and white. Sheer Strength T-Boost contains scientifically proven ingredients to boost testosterone. As a result, you'll feel better, more respected, more driven and productive, and be more desired. Increased testosterone levels can result in reducing body fat as well as adding more lean muscle.

Protein Powder

Protein powder is a high priority product when you decide to use

supplements. It will help you to build muscle, lose weight, burn extra

fat, and recover faster. It contains a lot of amino acids and they can be a

great plus for you. Protein powder can be taken at any time of the day

and is often a good choice for anyone who works out.

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Creatine

Another top supplement for you to test would be creatine. It is often

considered the godfather of supplement products. If you want to build

mass and strength fast, this is how you do it. It’s highly effective and the

benefits are known worldwide. Regardless of your goals, creatine will

help you get there faster. The proper time to take this particular

supplement is before and right after workouts. It will accelerate your

ability to recover and build more lean muscle.

Fat Burners

What if your primary goal is to lose some weight and burn extra fat? Well,

in this case, you will need to try a fat burner. This would be a good

choice if you want to get cut and lean for the summer. The best time for

taking a fat burner type product is before you workout.

Weight Gainer

If you are one of those folks who is having difficulty building even a little

bit of mass no matter how hard you try, then a weight gainer product is

probably the best choice. These supplements contain everything you

need to gain lean muscle mass without adding body fat. Weight gain

products can also be a great choice as a meal replacement.

Glutamine


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Another great product is glutamine. This is a supplement that will help

reduce your recovery time and will also increase the very important

growth hormone that your body naturally releases. It can be taken at any

time during the day but is most effective before and after workouts and

right before you go to sleep.

Amino Acids

Regardless of your fitness goals, you need to take amino acids. They are

very important for obtaining a muscle anabolic state which is when

tissues in the human body obtain energy for both growth and

maintenance. Amino acids also aid in the recovery process. They can be

taken any time during the day but make sure to use them before and

after workouts. It’s definitely a good supplement choice.

Multivitamins

You should not forget the importance of a good multivitamin. Whenever

you workout, you need your body to be healthy and multivitamins are key

to making that happen. Make sure to pick a vitamin that fits your gender,

age, and overall fitness goals.

Don’t forget, supplements are a waste of money if you are not eating the

proper nutrition and a healthy diet. If you want to see maximum results,

you have to do it all.

Sample Meal Plan

Breakfast:

- 3 whole eggs


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- 3 egg whites - 1 cup oatmeal - 1 tbsp honey - 1\2 grapefruit

Late-morning snack:

- 8 oz. of reduced-fat Greek yogurt - 1 tbsp honey - ½ oz. crushed walnuts

Lunch:

- 5 oz. Can Tuna - 2 slices of whole-wheat bread - 1 tbsp of light mayonnaise - ½ grapefruit -

Mid-day snack:

- 3 sticks of Mozzarella cheese - 1 apple - 1 oz. of mixed nuts

Dinner:

- 8 oz. of Sirloin steak - 1 sweet potato - 2 cups of mixed green salad

Nighttime snack:


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- 8 oz. of cottage cheese - 1 cup of pineapple slices

This meal plan is a great sample of what you can eat so you can use it as

shown or build your own based on this basic menu. As a tip, it’s probably

a good idea to cook your meals the previous day as this will help you to

be better prepared and also save time. In addition, make sure to switch it

up and eat different things each week. It’s not a good idea to eat the

same foods over and over again so try new items regularly.

Staying Motivated

Whenever you want to accomplish something in life, you have to be

motivated and decide that you can never give up. It may sound a bit

boring and mainstream but it’s true. If you have a real goal, you need to

be willing to do anything it takes to achieve it.

This is especially true when you want to change your body, build lean

muscle, or get low body fat. It’s not going to be easy and nothing is going

to happen unless you have great motivation. There will be times when it

will be hard for you to train or stay on a solid diet plan but you have to go

for it no matter what and always stay focused.

The best advice is to choose a goal that is bigger than just trying to

impress someone or to look good. You have to dig deeper than that and

find a true purpose for pursuing your fitness goals every day.

A good tip that might help you is to create a diary. Write down your goals

and you can also keep track of your gym training. For example, you can

record what amount of weights you are using and how many repetitions

you are performing. By doing this, you will be able to reread your diary


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later and note how you are performing. It’s a great way to watch your

progress and stay on track to your goals.

Ultimately, you will have to love to workout. It’s somewhat painful but

when you decide to live healthier and look good you need to also love

what you are doing. Keep in mind that you always need to believe in

yourself. Remember, if you can imagine it, then you can do it. Your body

won’t go anywhere if your mind doesn’t believe that it can. It will be

difficult but all of the things that you are doing are worth it. Never

forget that and you will be successful in the end.

Summary…Go for Success

Total fitness is a great thing and you should be commended for making

the decision to take care of your body and reaching for the ultimate

levels of fitness. Your path will not be easy but you can certainly do it.

The secret to your success is based on your determination and your ability

to follow these simple principles…

Always train hard, consistently, and with the proper form.

Nutrition is highly important and you must feed your body right.

Allow time for adequate rest and recovery.

Make the right choices when supplementing your diet.

Stay focused on your goals and never lose your motivation.

If you focus on these few principles and use the information shared in this

guide, you will be well on your way to achieving your ultimate fitness

goals and the perfect body that you desire.

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