WEEK 4K I C K S T A R T E R G U I D E

2017

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INTRODUCTIONNow that you have completed three weeks, there’s no looking back! You should be feeling more energy and motivation - channel it into every workout and you will start to notice some small changes. This week we will start using barbells with a strong focus on compound movements, and why they are so effective for weight loss and building lean muscles. Struggling to get enough vegetables into your diet? We will also talk about the importance of getting lots of green vegetables into your diet, and provide you some simple strategies and recipes to help you get started.

Remember that weight loss and improving your health and fitness takes time, hard work and dedication. Set some short term goals this week and review them again at the end of the week to see if you achieved them - make them simple and measurable. A lot of small goals achieved week by week adds up by the end of 8 weeks!

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CONTENTS

7

9 12

4NUTRITION

WORKOUT TIPS

RECIPES SUPPLEMENTS

5TRAINING

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This week’s goal will have you seeing green: vegetables, that is.

THE ISSUE: EATING GREEN

While Americans are eating more than ever (as evidenced by the obesity epidemic), vegetable consumption remains low.

And if you were wondering? French fries, tater tots, and mashed potatoes don’t count as a vegetable (but more on that later).

Despite acknowledging the importance of vegetable consumption, even adults continue to avoid nutritionally dense, low-Calorie vegetables. In many cases, children actually consume more vegetables than their more mature counterparts, thanks to school nutrition programming.

While the consumption of starchy vegetables remains fairly popular (potatoes, peas, corn), the consumption of the most nutritious and important types of vegetables remains low: 87% of Americans still fail to consume the RDA for vegetables, and the majority of that consumption is still from the aforementioned starchy sources.

SO WHAT’S SO BAD ABOUT A STARCHY VEGETABLE?

Although potatoes, peas, and corn still provide nutrition, their higher starch content also makes them higher in Calories and carbohydrate. One of the foremost advantages of vegetable consumption is their low-Calorie, low-Carbohydrate nature. Non starchy vegetables promote satiety, providing very few Calories for a large amount of volume. Consider that a cup of broccoli contains a mere 25 Calories, while a cup of potato contains 200 Calories.

NUTRITIONGREEN YOUR MEALS

WEEK 4 GOAL: THIS WEEK, CONSUME AT LEAST ONE 1 CUP OF VEGETABLES AT EACH MEAL.

Additionally, the consumption of colorful, nutrient-dense vegetables has been shown to prevent risk for serious diseases, including heart disease, Type II diabetes, Nonalcoholic Fatty Liver Disease, and cancers of all forms. It would seem logical that - given the multitude of studies continually supporting the healthfulness and necessity for vegetables in the diet - more Americans would consume the minimum recommended intakes.

This week, aim to increase your vegetable intake so that each meal contains a minimum of 1 cup non-starchy vegetables. If you’ve found yourself avoiding vegetables as an adult, recommit yourself to exper-imentation. Many consumers are averse to raw, preferring cooked vegetables to temper bitter flavors, while other prefer the opposite. Regardless of your preparation preferences, take care to not prepare or serve your vegetables with any added fat or sauces, which may reduce the weight-buffering potentials of veggie consumption.

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Strength training exercises come in many shapes and sizes, and using a variety of workout equipment. Whatever your fitness goal, there is a strength training exercise that is right for you. What makes a good exercise depends on several factors, and what is best for you might not be right for your exercising neighbor. However, one class of exercise that is almost always considered to be superior are compound exercises.

To understand what makes compound exercises so good, we need first to discuss the opposite exercise classification – isolation.

ISOLATION EXERCISES

Isolation exercises involve movement around a single joint, and often target a single or very few muscles. Good examples include leg extensions, cable crossovers, biceps curls, and triceps pushdowns. Isolation exercises allow you to target specific parts of your body and are often used by bodybuilders to “finish off” a muscle group at the end of a workout.

However, isolation exercises are not usually the best way to work out, and an over-reliance on this type of exercise could undermine your progress. There are several reasons for this.

1. Isolation exercises are not functional – functional exercises closely resemble everyday activities. They work your joints and muscles in the same way they work in nature. Most isolation exercises are very unnatural, and while they do target your muscles effectively, any increased strength may not transfer to your everyday activities. For example, it’s hard to think of any time that your hamstrings work in the same way they work on a seated leg curl machine. 2. Isolation exercises are not time efficient – if you want to work your entire body, you will need to perform over 12 exercises if you rely on isolation exercises. This is not a good use of your time. In contrast, if you use compound exercises, you’ll need less than half as many.

3. Isolation exercises are not good for building muscle or losing weight – muscles do not work alone. In fact, they mostly work in large, synergistic groups. Compound exercises that involve large and complex movements have a big impact on your nervous and hormonal systems which is vital for muscle growth and weight loss. For this reason, isolation exercises are not an effective way to build strength either.

Isolation exercises are not inherently wrong and can provide a nice change of pace at the end of a hard workout. However, you’ll get the biggest workout benefits from compound exercises.

TRAININGCOMPOUND EXERCISES FOR BIGGEST BENEFITS

CLICK TO PLAY

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COMPOUND EXERCISES

Compound exercises involve multiple muscles and joints working at the same time. They resemble everyday movements and allow you to lift the most weight, making them the best choice for developing muscle strength and size, improving tone and losing weight. Because they work multiple muscle groups at the same time, you don’t need to perform so many to achieve a full body training effect.

Good examples of compound exercises include:• Squats• Lunges• Leg presses• Bench press• Push-ups• Pull-ups• Shoulder press Every compound exercise has a prime mover or agonist which is the muscle that does the majority of the work. However, many other muscles are involved too. Synergist muscles assist the agonist in ensuring the movement is performed correctly, and stabilizers help to prove joint stability. This means that a single compound exercise can affect dozens of individual muscles, all working at the same time. This is how your body operates in nature.

Because compound exercises are more systemically demanding, your whole body often gets a workout even though you are only targeting a particular muscle group. For example, where leg extensions only work the quadriceps and the knee joint, squats work everything from your calves right up to your neck including your upper body.

Does this mean you should focus exclusively on compound exercises? You could, but you don’t have to. Instead, make sure you work your major muscles with a couple of compound exercises and then use an isolation exercise or two to round off your training session. That way, you’ll put more of your energy into the most productive exercises in your workout, but can still enjoy the training effect and variety that isolation exercises provide. That being said if you only ever did compound exercises, you’d probably experience the same results but in less total workout time.

If compound exercises have a downside, it’s that they are harder than their isolation counterparts. They require greater coordination and effort, and because they allow you to use heavier weights, they are more demanding too. However, it is these specific factors that make them so much more effective than isolation exercises!

For best results, build your workouts around compound exercises and then, if you have time and energy to spare, feel free to add in a couple of isolation exercises toward the end. However, consider these as optional extras; you don’t have to use them but you can if you want.

TRAININGCOMPOUND EXERCISES FOR BIGGEST BENEFITS

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WORKOUTCOMPOUND EXERCISES FOR BIGGEST BENEFITS

60 SECONDS REST BETWEEN EACH SET FOR EACH EXERCISE, PERFORM 1 SET AS A WARM UP WITHOUT ANY WEIGHT ON THE BAR.

TARGET: FULL BODYESTIMATED TIME: 45 MINSThis is your warm up, so go easy and slowly increase your speed to

warm up your whole body.10 MINS

WARM UP EXERCISE BIKE

SQUATS(BARBELL)

BENCH PRESS(BARBELL)

DEADLIFT(BARBELL)

REPETITIONS

10

REPETITIONS

10

REPETITIONS

10

SETS

3

SETS

3

SETS

3

1. Secure the bar across the top of your shoulders (NOT your neck) with your feet slightly wider than hip-width apart

2. While keeping your chest tall, push your hips back and bend your knees until your thighs are parallel to the floor

3. Push through your heels to stand back up and keep your knees in line with your feet

4. Ensure you are squeezing your glutes and your core is active for every rep

WORKOUT CONTINUED ON NEXT PAGE

1. Lay with your back on the bench so that your eyes are beneath the bar

2. With strong arms, grasp the bar slightly wider than shoulder-width with an overhand grip

3. Lift the bar off the rack and hold it directly above your chest4. Slowly lower the bar towards your chest until your elbows are at

90-degrees5. Pause here for 1 second before pushing back up to the top

1. Stand in front of a barbell with your knees bent and your feet just over shoulder-width apart

2. With an overhand grip, securely grasp the barbell with both hands slightly wider than shoulder-width apart - bend your knees as much as required to grasp the barbell with a straight back

3. Stand up tall to lift the barbell to hip height - keep your arms straight, head neutral and drive through your heels

4. Slowly lower the barbell back to the ground by pushing your hips back first and keeping your back straight

MODERATE

MODERATE

MODERATE

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WORKOUT CONTINUED BELOW

WORKOUT

OVERHEAD PRESS(BARBELL)

REPETITIONS

10

REPETITIONS

10

SETS

3

SETS

3

1. Hold the barbell with an overhand grip slightly wider than shoulder-width apart and rest it against your shoulders

2. Press the barbell above your shoulders until your arms are straight

3. Slowly lower the barbell back to your shoulders before the next repetition

4. Keep your legs, abs and back strong the whole time - avoid arching

BENT OVER ROW (BARBELL)

LEG PRESSREPETITIONS

10SETS

3

1. Holding a barbell with both hands shoulder-width apart, bend your knees and hinge your hips forwards while maintaining a straight back

2. Squeeze your glutes and keep this strong position for the whole exercise

3. Pull the barbell towards you and squeeze your shoulder blades together

4. Slowly lower the barbell until your arms are straight and repeat

1. Place both of your feet on the foot plate of the leg press machine, ensuring your back is flat against the chair

2. Push through your heels making sure your ankle, knee and hip stay in one line

3. Lower back to the original position before repeating, ensuring you keep tension on your leg muscles

4. Do NOT fully extend your legs - this can cause injury

LIGHT

LIGHT

MODERATE

WORKOUT COMPLETE

COMPOUND EXERCISES FOR BIGGEST BENEFITS

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RECIPE ADVICE

ADD VEGETABLES TO EACH MEAL

Adding a cup of vegetables or salad to each meal is quick and easy, and will give your meals a huge boost of vitamins and nutrients. The key takeaway here is salad and vegetables will fill you up, without the calorie price tag.

Vegetables and salads are really easy to add to your daily routine as a quick side:

• Prep a side salad of tomatoes, spinach and cucumbers• Toss some broccoli with raisins, avocado and beans• For veggies, steam some squash and greens

If you want to make the salad or vegetables the entire meal, simple add a source of protein and make the meal slightly larger. If you’re on the go, a quick side dish will only take you a couple of minutes to prepare and will make you feel a lot more satisfied for longer, all the while helping you on your weight loss journey.

CLICK TO PLAY

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RECIPES

GREEN SALAD

INGREDIENTS

3 oz spinach leaves4 cherry tomatoes, sliced into quarters½ cucumber, sliced4 olives, pitted and halved3 oz low-fat feta½ apple, cored & sliced1 tbsp lemon juice (optional)

DIRECTIONS

1. Place the spinach in a bowl, then top with the prepared salad ingredients

2. Add the feta in crumbled pieces and top with lemon juice if desired3. Toss the salad to mix well before serving

PREP TIME: 5 MINS

SERVES

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RECIPES

MIXED VEGGIE STIR FRY

INGREDIENTS

½ lb broccoli florets2 carrots, peeled & sliced¼ lb snow peas½ lb cauliflower florets10 button mushrooms, halved2 bunches bok choy, separated1 corn cob, sliced1 tsp garlic, minced1 tbsp oyster sauce

DIRECTIONS

1. Prepare the vegetables by washing them and slicing as required2. Heat a skillet over medium-high heat and coat with nonstick spray

and minced garlic3. Add all the vegetables and toss together until they start to soften4. Add the oyster sauce and continue to cook for 1 more minute before

serving with protein of choice5. Feel free to use another sauce - however, make sure it is low in

sodium and added sugar

PREP TIME: 5-10 MINS

SERVES

COOK TIME: 10 MINS

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SUPPLEMENTSO F T H E W E E K

ENHANCED RIPPED MUSCLE / TONE & SHAPE STACK

OXYWHEYWHEN TO TAKE• In your breakfast shake to add protein and improve satiety• As a meal replacement at any stage throughout the day• Post-workout to kickstart recovery and increase muscle

protein synthesis• In baking to improve the health and protein content of your

recipes

BENEFITS• 24g lean protein per scoop • Digestive enzymes to reduce bloating• BCAA’s, mood enhancers & immunity boosters• Metabolism boosting compounds

WHAT’S IN THE STACK?1. OXYSHRED2. OXYWHEY3. BEYOND BCAA4. CREA-8

WHEN TO TAKE• OXYSHRED: Take twice daily - first thing in the morning on an empty stomach, and on training days, consume 15

minutes prior to exercise• OXYWHEY: Consume twice daily - in the morning with your breakfast and also as a post workout protein shake• BEYOND BCAA: Consume during your workout and/or throughout the day• CREA-8: Consume post workout. During loading phase, consume 10 grams of CREA-8 pre and post workout

BENEFITSThe Enhanced Tone & Shape Stack is your ideal “training partner” when it comes to body toning and encouraging your body to make quality lean muscle gains and minimize fat storage. The clean energy, focus, enhanced nutrient delivery, natural strength compounds and pumps will assist you with lifting longer, harder and with greater mind/muscle connection.

HOW TO USE OXYWHEY CLICK TO PLAY

BUY NOW

+ FREE GIFT

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CONCLUSION

NEXT WEEK....

ACTIVE RECOVERY & MOBILITY

REDUCING SODIUM INTAKE

This weeks workouts are tough and you might find them the most difficult yet, but this is why they are so good for weight loss. Place a strong emphasis on form and remember, once you can complete the amount of repetitions listed, add some more weight the next time you do the exercise to keep challenging your body. Getting the right amount of vegetables into your diet can seem like a huge challenge, but it doesn’t have to be - if you don’t enjoy salads or vegetables, eat them first as a side dish and then eat the rest of your meal. Keep up the hard work, and at the end of this week, you will be halfway through!

SHARE YOUR WORKOUT WITH US ON SOCIAL MEDIA SO WE CAN SEE YOUR PROGRESS USING THE FOLLOWING 2 HASHTAGS:

#TEAMEHP #EHPLABS