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This e-book may be freely distributed as long as all links and content remain 100% intact. NOTICE: You DO Have the Right to Pass Along This E-Book! Copyright 2008 Athletic Body System. All Rights Reserved. No part of this publication may be reproduced, except for use in review, the reproduction or utilization of this work in any form or by any electronic, mechanical or other means, now known or hereafter invented, including xerography, photocopying and recording and in any information storage and retrieval system, is forbidden without the written permission of the publisher. Requests to the publisher for permission to use any content contained within this report for review purposes should be addressed and mailed to: Athletic Body System, C/O VIP Training, 37A Lohunda Park, Clonsilla, Dublin 15, Ireland.
DISCLAIMER
This e-book is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Information outlined herein should not be adopted without consultation with your health professional. The authors are not medical doctors, registered dieticians, or clinical nutritionists; the authors are fitness and nutrition consultants. Use of the information herein is at the sole choice and risk of the reader. The authors are neither responsible, nor liable for any harm or injury resulting from this program or the use of the information described herein.
TABLE OF CONTENTS
Introduction Chapter 1 Chapter 2 Chapter 3 Chapter 4 Chapter 5 The 3 KEY areas you must address for developing a lean body The better way to faster and more consistent fat loss progress Why you must train fast if you want to get lean fast How to develop abs without gimmicks or endless cardio The top 5 exercises for developing a lean body Conclusion About the authors Page 4 Page 7 Page 13 Page 17 Page 18 Page 20 Page 21 Page 24
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INTRODUCTION
We want to welcome you to our report The Athletic Approach To Developing A Lean Body. Before we plunge in, let us first tell you a little bit about why you should listen to what we have to say in this report on the matter of health, fitness, fat loss, and developing a lean and athletic looking physique. Over the last 15 years we have either been training for our own chosen sports, training others (athletes and non athletes alike) or watching and observing many other individuals train using various training methods and approaches. We have been athletes, trained as athletes, worked with athletes, trained like gym rats, worked with gym rats, as well as the general public, who without our assistance and direction would have automatically trained like a gym rat (or endurance athlete) simply because they were in a gym, and thats how you train in a gym right? I mean it doesnt matter who you are, what your goals are, what training experience you have, or what type of body or look youd ultimately like to achieve, if you enter a gym, you should just train like everyone else, right? GUYS over here for some heavy ego benching to start off your session, then its over here to stand in front of the mirror so you can perform any and every exercise where you can admire yourself whilst you lift. What about legs and the backside of the body? Ahhh sure who cares, when your out in the bars and clubs at night, the ladies cant see your legs through those baggy jeans and its not like the ladies actually find a guy with a good set of legs and well developed glutes attractive. Nah, women just want a guy that looks buff in his tight t-shirt, it doesnt matter if you have a potbelly beneath or match stick legs inside those baggy jeans. NOW LADIES, you see that tiny little area in the corner way over there, the area with the sign that says LIGHT RESISTANCE AREA, thats your territory, so stay there with your little rainbow coloured dumbbells and youll do just fine. Ohhh and ladies, never dare to leave this area, because to do so might actually cause you to start seeing some real progress and results, and you dont want that now do you??? Now how often do you find yourself glaring at an Olympic or pro athlete on your television screen or staring at the fitness model on the cover of a popular health and fitness magazine, amazed by their physique and level of leanness, wondering to yourself if you could ever look as good as they do??? Athletes embody the word athleticism and there appears to be something very striking about the lean look of an athletes body that seems to appeal to the masses.
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CHAPTER 1
The 3 KEY Areas You MUST Address For Developing A Lean Body
So what are the 3 key areas that must be addressed for developing a lean body? The 3 key areas you will need to address in order to develop a LEAN body are 1. Your Mindset 2. Your Training 3. Your Nutrition Lets look at each of these in a little detail, and lets start with the most important of the 3 ingredients. As important as training and nutrition are to your success, your mindset is the most crucial ingredient of all. If you really want to succeed and transform your body into a lean state then start by addressing the way in which you think about your training, your nutrition and ultimately your body. If your mind is weak, your body will be weaker Ian Graham When it comes to your mindset or way of thinking in relation to training and nutrition, you may need to eradicate some misconceptions or myths youve been fooled into believing. Many of these will be addressed later on and in the Athletic Body System, but for now just know that your mindset may need a bit of work or tweaking to get you into the right frame of mind in order to become successful. Theres a lot of bad information around, so choose wisely the information you put your faith in. You are the embodiment of the information you choose to accept and act upon. To change your circumstances you need to change your thinking and subsequent actions. Adlin Sinclair
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Bryan Kavanagh
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Ian Graham
Now please dont get us wrong here, we are not against supplements or supplement companies. We use supplements ourselves, we use what works and we have also used supplements that dont work, supplements that were nothing more than a waste of our money. What we are against, is you been fooled into wasting your hard earned money on worthless supplements. Supplements can help you accelerate your results, but dont be fooled by supplement company... 1. 2. 3. 4. Label claims Endorsements Advertisements Before and after photos
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CHAPTER 2
The Better Way To Faster and Consistent Fat Loss Progress
Athletes need a lot of horsepower for their engine! Muscle is like a furnace and calories are its fuel. More muscle = bigger furnace? At rest each pound of muscle mass requires around 50kcals/day for maintenance. To build it on the other hand it has been reported to be in the region of 300-500kcals/day to gain only 2lbs/ week. Thats a lot of energy! Now if this muscle is active it will burn calories at a rate that corresponds with the demands being placed on it. There is an important distinction to be made here. Aerobic and cardiovascular training are not the same thing. Cardiovascular exercise refers to the heart, lungs and vessels of the body working at an accelerated rate to sustain exercise. Aerobic exercise refers to the use of oxygen to burn fuel for energy.
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not cardio, Resistance Training takes the crown here. STOP performing endless amounts of typical cardio and hand up your cardio king or queen title today please! By nature resistance training involves training near maximally and when performed correctly it can simulate interval type work and cardio combined! While simultaneously using a lot of energy to recover from the resistance training session and adding some high quality muscle which will serve to increase baseline metabolic rates. There are four reasons why resistance training is the PRIMARY fat burning tool. Ok so your already lean and fat loss does not concern you? Adding some extra muscle whether your male or female will DEFINITELY make you look and feel far healthier! Remember our athletic body survey? Most people desire the athletic look and also find the athletic look more appealing in the opposite sex! LIFT WEIGHTS! Still not convinced? Being strong is COOL! Now I am by no means big but for my size I am fairly strong. I get it all the time wow thats heavy or theres something wrong with you etc. and more often than not its guys that are bigger than me saying it. This, to me is much more gratifying than whoow your hoooge or lookin swole nah, I prefer the strong one! LIFT WEIGHTS!
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CHAPTER 3
Why You MUST Train FAST If You Want To Get LEAN Fast
Athletes spend the vast majority of their training time performing activities that require them to move their bodies or body parts at high speeds. Even when they do slower activities, such as static type lifts in the gym, they will still aim to explode the weight up, or they may do some explosive exercise afterwards. They will rarely be found training slow. Their sport or event discipline requires them to be fast and dynamic, so they need to train in a similar manner, they need to be specific with the training they perform. You should take the same approach when it comes to accelerating your fat loss results. Dont do too much slow stuff, think of it like this, SLOW MOVEMENT = SLOW PROGRESS. A Study carried out recently found that 2 groups of subjects lifted their calculated %'s of their 1rep max (1RM) for the SAME amount of volume of training. One group lifted at a fast tempo (2-0-X) the other group lifted at a slow tempo 2-0-2. The Results indicated that the Fast group had a significantly greater elevation in metabolism 5, 10 and 30 minutes post exercise. Burning FAT whilst Im at home on lying on the couch? YES PLEASE! Now this doesnt mean that you should perform every single exercise as fast as possible or that you should move about the gym like you are Usain The Lightening Bolt Bolt (Fastest man on the planet, just in case youre wondering!). It simply means that you need to start incorporating some exercises and or training routines that will either require you or encourage you to move your body or body parts fast. Just as athletes are told to think fast and train fast if they want to be fast, we are telling you to Train FAST, if you want to start accelerating your fat loss efforts and want to get Lean FAST. The Athletic Body System will show you exactly what activities you should use, how and when to use them and how to progress to these activities if youre currently not in a position right now to take advantage of them. Thats the beauty of the Athletic Body System. Once youre in a position to move onto these types of activities, you will further accelerate your progress. In the Athletic Body System well also clean up the cardio confusion once and for all, as well as introducing you to The 3 Cs of Cardio Training, so that you know what modes of cardio training to use, when to use them and how often to use. Youll NEVER be confused about cardio training again!
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CHAPTER 4
How To Develop ABS Without GIMMICKS and ENDLESS Cardio
You will NEVER see an athlete performing crunches on an ab cruncher or even on a swiss ball. Truth is they dont have to! Abdominal training has been popularised by equipment manufacturers as involving crunching movements involving excessive spine flexion. Know why they say bend your knees when you are picking up something heavy? To prevent spinal flexion. . what are you doing when doing sit ups? Flexing your spine! Your spine is not supposed to flex excessively it was built and supported with a range of different core muscles in order to STABILISE it and RESIST rotation and hyperextension! The lumbar spine is made to be stable therefore the musculature around it needs to be trained for stabilisation and anti rotation. Picture the mechanics of sprinting; opposing the powerful leg movements of the sprinter makes the abs strong and functional. Or the anti hyperextension, anti rotation mechanics behind throwing a javelin. No crunches in sight! They simply do not make sense! Dont believe me? Look at the size of each individual muscle of a six pack small isnt it? Now compare it to a muscle built for flexion such as a bicep. The mechanics are simply different! Stop flexing your lumbar spine. . PLEASE! Something For You To Do Next time youre at the gym or wherever it is that you train, take a look around and observe what people are doing. Do you see the leanest individuals performing endless abdominal work or are they focusing on performing bigger movements, bigger lifts, etc? How about the people with the beer bellies and those who are far from been lean, what are they doing? Youve no doubt heard the saying Its the little things that make the biggest difference, well when it comes to training forget that quote, because when it comes to training its the big things (big movements and big lifts) that make the biggest difference in your physique development. The Best AB Exercises Are Not AB Exercises You need to understand that isolation based abdominal exercises are not the best abdominal exercises, especially if the goal is to rid your midsection of stubborn abdominal fat. Look at typical abdominal exercises for a moment, what do they require you to do? Well the majority of them require you to lie down, LIE DOWN??? Why on earth would you want to lie down at the gym, youre there to move, not to sit down or lie down, do that at home later.
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Just 2 samples of the dozens of exercises youll discover within the Athletic Body System
Anti-rotational exercises, exercises that stabilise your lumbar spine and utilise the mobility of the thoracic spine, and the best exercises for targeting stubborn belly fat are outlined in the Athletic Body System
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CHAPTER 5
The TOP 5 Exercises For Developing A LEAN Body
OKAY so youre probably thinking we are going to simply list 5 exercises and that these are the only 5 or top 5 exercises you should utilise. Well thats not our intent here. Here we are going to list the TOP 5 exercise activities you should engage in and they are 1. 2. 3. 4. 5. Free Weight Training Exercises Bodyweight Training Exercises Stabilization Exercises Sprinting Jumping
1. Free Weight Training Exercise will recruit more muscle and involve a LOT more stabilisation and EFFORT to perform. This EFFORT means more calories burned. Period. Sitting on a machine like a creep and performing restricted movements with a set movement pattern is STUPID. 2. Bodyweight Training Exercises are hugely UNDERRATED I can bench 200lbs I dont need to do push ups well you missing out! Bodyweight training is a DIFFERENT range of motion to any weighted exercise! In a bench press the weight is moving, in the push up your body is moving AND your abs are braced AND its a more NATURAL movement. DO BODYWEIGHT EXERCISES. 3. Stabilisation Exercises single leg and single arm exercises recruit much more muscle and require MORE EFFORT to perform them and help prevent injuries. They also work your abs like nothing else! 4. Sprinting it the KING of fat loss, lean legs and athletic abs. High intensity, explosive power and metabolic conditioning mixed with antirotational ab developing movements. Your wondering why the hell am I not sprinting? arent you!? 5. Jumping, the explosive power of a sprint but STATIONARY. Very easy to introduce in confined space. I dont think the gym owner would appreciate you bailing across the gym floor in full sprint mode!
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CONCLUSION
We hope you found this small piece of information useful and also motivating. Developing a lean athletic body is not all about the physical training and nutritional strategies employed, the mental aspect must be addressed, as we feel thats the key and most often the missing ingredient in the success recipe of attaining and maintaining a lean and athletic looking body. Many programs and systems however fail to properly address this mental aspect, so thats why we hit home hard on that point. In the Athletic Body System e-books we go into a little more detail on the mental aspect and the goal setting process, but still we keep it relatively simple, as things to not need to become overly complicated. Developing a lean athletic body does require, like anything thats meaningful, a great deal of hard work and commitment, but the reward at the end of the day tastes better than anything. As Bryan likes to say, Nothing Tastes As Good, As Lean And Athletic Feels Our Athletic Body System teaches you how to use the athletic approach to develop an incredibly lean and athletic looking body. The Athletic Body System is not simply a training or nutrition system, everything you need to succeed is covered, including lifestyle management issues, goal setting, motivation and much more. The system is not based on any set number of days. A lot of systems nowadays are based on a 3 day per week plan or a 4 day per week plan, or a 12 week plan! The Athletic Body System is different. Not everybody hates to train or workout, some people actually love to train and like to do so 4 or more days per week. Their training is simply sub-optimal and something is missing! The Athletic Body System lets you decide how many days to train and how much time you have to train, then the system provides you with all the information and workouts to employ based on your own selection criteria. If youre someone who hasnt got the time to train more than 3 days per week, the system shows you how to maximize your training time in order to get the most out of those 3 days based upon your own personal goals. However, if youre someone who really likes training and wishes to train 4,5 or even 6 days per week, the system will show you how to construct your training plan in order to maximize your training efforts and results, whilst avoiding over training and physical or mental burn out.
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Ian Graham, CPT, USA Track & Field Level II Coach Check Out Athletic Body System Now For Full Details!
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With The Athletic Body System Robert Discovered How To Stop Wasting His Time With Endless Cardio, Severe Calorie Restriction and Sweat Suits, To FINA L LY Start Burning Fat Fast and Get Lean and Athletic!!! Hear what Robert has to say about the Athletic Approach. . . I was training hard Id do well right? Not really I had been so fatigued and practically starving myself for over a week coupled with extended periods of running up to 15 miles a night and performing 18 rounds of conditioning work in the run up to the weigh in. I made the weight but I was so fatigued and had eaten so little that I couldnt eat afterwards and ended up losing the fight and retiring in the 3rd round of the semi final. I knew I was better than this I knew something had to change but I didnt know what so what did I do? Trained more! For the next 6-8 months I trained even harder and still no change. I struggled with weight and observed no change in performance or my physique. So I decided to approach Sport Scientist and top trainer Bryan Kavanagh and asked for his assistance with my training and nutrition. He outlined a simple plan for me to follow and needless to say my performance skyrocketed, along with my physique! Today I am 5% bodyfat and feel GREAT!! Im exactly the same weight in the before photo as I am in the after photo!I am currently living the dream in Las Vegas boxing out of a Top Rank Gym. I am getting the best training and sparring in Las Vegas and have great aspirations! Now that I have the Athletic Body System to keep me LEAN and ALWAYS make weight I cannot fail! You will not win, because I will not lose Robert Gorman Check Out Athletic Body System Now For Full Details!
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Athletic Body By Design For Men is the Complete Athletic Physique Development System. Athletic Body By Design is your complete guide to building an Olympic Caliber physique with a level of muscularity and leanness that you never thought possible! There is no other product out there that matches up to Athletic Body By Design. This system is an absolute must if you are truly serious about developing a lean and muscular athletic physique! GUYS Click Here >>> Athletic Body System Now For Full Details! Athletic Body Sculpting For Females is the Complete Sexy Body Development System. Athletic Body Sculpting is your complete guide to sculpting a fit and lean feminine figure with a level of sexiness guaranteed to make heads turn! There is no other product out there that matches up to Athletic Body Sculpting. This system is an absolute must if you are truly serious about developing a lean and sexy feminine physique! LADIES Click Here >>> Athletic Body System Now For Full Details!
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