TRAIN LIKE PERSONAL BODYBUILDING

 Personal Training : book may be reproduced in any form or by any means, electronic or mechanical,including photocopying, recording, or by any information storage and retrieval system,without permission in writing from Bodybuilding.com.Disclaimer:Before beginning any diet and exercise program, consult your physician. The author andBodybuilding.com disclaim any liability, express or implied, resulting from theapplication or misapplication of any of the information in The Personal Training System.Special thanks to our photographer Josh Marks who donated his time and efforts in thedevelopment of The Personal Training System.   INTRO:  Congratulations, you have made it this far. This manual will teach you everything youmust do to have a great body. But remember, only you have the power to use theinformation that you learn.I was prompted to write this because I am surrounded by so many people that areconstantly seeking out weight loss information. I know exactly what needs to be done andI want to show others.It is impossible to know absolutely everything about fitness, and I.m not saying I do. But,I do know how to lose weight and the information contained in this manual will teach youjust that. Before you start this program remember these three things: 1.  what people think. Our society tells us that if we are not in greatshape, we are lazy and not ambitious. Being in shape will change what othersthink about you.2. You will learn more about yourself through this whole process than you everimagined. This isn.t just a weight loss system; this is a test of mental and physicalstrength. You will learn about your strengths and weaknesses through thisprocess.3. You control your own destiny. Do not feed into the scientific BS about genetics.Genetics are decisive factors for hair color, skin color, and things that we cannotcontrol. You can control what your body looks like.So lets get started, make sure to read this entire manual so you do not miss anything. Ifyou encounter any problems, have any questions, or just want to tell someone about yoursuccess; make sure to e-mail me: kiran0318@gmail.com..Most people are average because they do average things.. IMPORTANT INFO: Did you know.The average cost of a gym membership is $54.00 a month, for some of this it may seemexpensive but did you know. The average person would save over 75.00 a month from regular exercise due to theamount of medical bills that not being physically fit can cause. By exercising, you cansave 35.00 a month. You can see that in less than a year you will save over 210.00 withthe benefits of a healthier body.Work Ethic: There are many workout programs that can and will help you, the program I have setup iswhat I have seen work in the past through my own experiences as well as what I haveseen with experiences of others. But really, there are probably hundreds of other workoutprograms that could work just as well as mine if you are consistently using the program.We will provide the information and resources you need to accomplish your goals, butonly you can motivate yourself to do it. There are many steps to creating your ideal body,if you follow the steps we have provided I can guarantee success.Setting Goals: If you want to lose weight, you must figure out how you are going to get there. Figuringout the path to weight loss is called your direction. This book will give you that direction.But you need a place to go, somewhere to end. You eventually want to reach a finalpoint. These are called your goals, they are what you have set out to achieve. Here is alittle bit about goals.Long-term goals: Long-term goals are those aspirations that you have to work for. Ones that you know willtake some work but you would like to accomplish. They can consist of basicallyanything; here is an example of three goals for someone who is trying to lose weight:Lose 10 pounds in 6 weeks  Reduce my body fat by 5 to 7%      3. Eat right so I get the best resultsThese are your long-term goals and should be something that you know you can reachover a period of time. Do not make goals that are unreachable because you will feeloverwhelmed and give up if you think that they are not attainable.Short-term goals: Short-term goals are the week-to-week aspirations that you need to accomplish to reachyour long-term goals. Here would be an example of some short-term fitness goals:Workout everyday before I go to work from 5:30AM-8:15AM. Pack my meals so I know that I am eating right.  Track my daily & weekly progress.     Eat 6 meals everyday.Daily and weekly goals are called short-term goals and are necessary to reach your long-term goals. Using this system will bring you closer to the body you desire.Remember, without goals you have no guidance or focus on where you are going and it isvery easy to lose sight of what you set out to do." Accomplishing a goal is not as important  as the person you become accomplishing it."  Important Info. Overview:! Save money from exercising! Use a positive work ethic to be successful! Set short term goals to help you achieve you long term goals.KEY TERMS:  These terms will help you understand what is discussed throughout this manual and giveyou a better understanding of some of the common gym lingo. Abs, abdominalsThe muscle in the front of the stomach that form the six-pack when one.s body fatis fairly low. Their function is to draw the base of the ribcage and the hipstowards each other, as occurs when performing crunches. AerobicAerobic means requiring oxygen. When describing exercise, it refers to extendedsustained levels of exertion during which metabolic processes that provide energyare dominated by the complete oxidation of nutrients Amino acidsBasic building blocks of protein Bodyfat percentageThe amount of fat in your body, generally expressed as a percentage. Compound ExerciseAn exercise that targets a muscle group simultaneously; usually the movementinvolves flexing or extending at least two joints. Lat pulldowns, squats, and benchpress are all compound movements. Exercises like leg curls, leg extensions, andflyes are not compound movements. ElectrolytesMinerals such as sodium, potassium, magnesium, and calcium used by cells in thecreation and elimination of membrane potentials used to propagate nerve impulsesand muscular contraction. FailureLifting a weight until your muscles are so fatigued they cannot perform anotherrepetition. Forced repA repetition performed with assistance from a spotter after a lifter has reached thepoint of failure with a given weight. One rep maximumThe greatest amount of weight that can be handled by a lifter for a singlerepetition in good form.Overtraining Training beyond the body’s ability to repair itself. This can be caused by trainingthe same body parts too frequently so that the body does not have time to recoverbefore the next workout; workouts that are consistently harder than the body isable to recover from fully; or impairment of the body’s normal recovery abilitydue to nutritional deficiencies, illness, or stress.Besides impairing athletic performance, overtraining can increase the risk ofinjury or disease. Symptoms of overtraining include fatigue, reducedperformance, and increased resting heart rate.HAVING FUN: It seems like every time I pick up a book that has anything to do with fitness, they neversay a word about having fun. The people in the pictures demonstrating the lifts haveabsolutely no trace of a smile on their face.A coach of mine once told me there are 2 kinds of fun:1. Having fun building your house2. Having fun at a theme parkGetting your body into shape is like .building your house type of fun,. there is a lot ofhard work that is involved. But when you get the final result you are extremely happyabout what you have accomplished and it is very enjoyable. The feeling ofaccomplishment stays with you as you enjoy your house everyday.So, be happy and have fun when you workout. Have a friend come with you to the gym,or make friends at the gym. Laugh and smile as you are working hard to get the body youdesire, it will make time pass very quickly. Whatever you have to do to have fun, do it.Be creative, never get embarrassed, and it will make time fly.Having Fun Overview:! There are two types of fun- Theme park fun & building your house fun.! Having a great body won.t be easy to get, but it will be fun when you get there.Dieting: Dieting is a dreaded word by some, but it is not what most people think. The word diet isdefined as . One.s usual food and drink.i. So don.t be scared when you hear the worddiet because you are dieting right now. What did you eat with your last meal? That iswhat is part of your current diet. The following chapter will cover foods and eating habitsthat have been proven to get the results you desire.Diet offered:We designed your diet, but you will be putting together the diet that works for you. Thisallows you to get more involved and choose the foods that you like to eat or that youthink will be best for you. We have a complete list of foods that covers every categorythat you need.For example, the protein category has a list of meats, poultry, eggs, whey protein, etc.You get to choose which of these foods you want to eat with every meal.Final note before we get started:The foods that we have listed should be a menu that you choose from. Whether your goalis to lose weight, tone up, or have more energy; these are foods that will help you getthere. The cleaner you diet is, the cleaner your body will be. I promise that you will feelbetter and have more energy.So you are probably thinking that I am trying to tie you down for life. No, I am justgiving you some guidelines to live by for 12 weeks. This program will be a test ofphysical strength, but more importantly, it will be a test of your mental strength. Youhave made it this far and it is very apparent that you are ready for a change.So here is my challenge to you: Dedicate 12 weeks of you life to see if you can make a change. See if you transform. your body into the one you have always desired. Do exactly what is outlined and youwill be successful. You bought this book so it is obvious that you are ready for some kindof change. The time for change is now; you are about to be presented with one of thetools that will help you get there. So lets do it.Your Food Index-Proteins ComplexCarbohydratesComplexCarbohydratesContinuedFruit Chicken Breast Baked Potato Alfalfa Sprouts AppleCottage Cheese** Baked beans Asparagus ApricotEggs Cereals- WholeGrain Beets BananaHalibut Corn Broccoli BlueberriesHam Corn Tortilla Brussel Sprouts CantaloupeLean Ground Beef Crackers Cabbage CherriesLean Meat Cream of wheat Carrots GrapefruitEAS Myoplex Flour Tortilla- 8inch Cauliflower GrapesTuna Low fat chips Celery Honeydew melonTurkey Breast Low fat blueberrymuffins Corn MangoWhey Protein Pasta- cooked Cucumber Orange Yogurt** Small Pancake Eggplant PeachPlain Popcorn** Green Peas PearQuaker InstantOatmeal Leaf Lettuce PineappleRice (not minuterice) Mushrooms PlumRice Cakes** Onions RaisinsRye Bread** Tomatoes StrawberriesWaffles- Preparedfrom mix (7 inches) Spinach Yogurt**Whole wheat bread** ZucchiniYams** Indicates the food should be fat free or low fat. This menu will be a guide for you when you start you 12-week program. I have listedsome morning, afternoon, and evening meal ideas in Appendix A. So if you get stuck anddon.t know what to eat, there are a few suggestions that will give you some meal ideas.Details of when and how to incorporate this diet will be provided later.Dieting Overview: ! You are dieting right now.! A diet is .ones usual food and drink..! No one is perfect, but give an honest effort to try this program for 12 weeks andyou will be happy with the results.! These foods will be incorporated into your diet on page 90, as you read step-3.planning for nutrition.. Achieving Your Desired Body: When people think of dieting, they think about losing weight. They think about a trimmerwaistline and having more energy. What most people don.t know is that a big part ofweight control is your metabolism. There is a reason that young kids can drink 10 cups ofkool aid a day, eat nothing but brownies, and still not gain weight. It is their highmetabolism, and this is one of the major factors that affect our weight. A highmetabolism would keep you from gaining weight whereas a low metabolism would keepyou from losing weight. If you want to lose weight, you need to raise your metabolism.There have been studies that show after we reach the age of 30, our metabolisms startsslowing down. This is why it is much more difficult to stay in shape as we grow older.You have to change some things and work a little bit harder to keep your body in idealshape, unless you are fairly young. The foods you consume, as I am sure you know, havea huge impact on your physique. Our focus will be changing your diet a little bit. The dietthat is provided is more lenient than others. Instead of telling you how many calories aday you must eat or what you must have for each meal, I have setup parameters to guideyou through your day.These new parameters will help combat the effects of a lower metabolism, help you loseunwanted fat, and keep or gain more muscle. The more muscle you have the better yourbody will look, this is why you will need to keep track of your body fat.Quality:OK, so lets say that you have been on a so-called .diet. for 1 week and you haven.tnoticed any weight loss, and you have no energy. Every hour is just a hungry daze andyou are not able to focus. The explanation for this is simple; you do not have a qualitydiet. In other words, you body is being deprived of essential nutrients and it is starving.If you are going to diet, you must do it correctly by eating the proper foods. This is where.You Food Index. that I have created for you comes into play. The foods on this menumay not seem as flavorful as you are used to eating, or may not be what you prefer. Butremember, the training cycle is in 12-week periods, and I am just asking you to try it forone period of 12 weeks. Also remember that you only have to diet 6 days out of the week,on the seventh day you get to eat whatever you want. Quick and sudden weight loss:If you go on a miracle diet and lose 10 pounds in a week, guess what..it.s not what itseems. The weight you lost was probably more muscle than fat. Studies have shown thatfor every 10 pounds you lose, 6 pounds is muscle. The goal is to lose fat not muscle. Soto counteract this statistic, we have to eat properly and exercise. If more muscle is lostthan fat, I can guarantee that you will gain that weight right back and plus a few pounds.The muscle in your body plays an important role in burning off unwanted fat andcalories. So if you are losing more muscle than fat, you are going to be in trouble.The diet we have setup will make sure that you lose the .fat weight. and keep the good.muscle weight.. This is why we have included a bodyfat pincher so you can track youbodyfat.Portions:When you eat your six meals everyday, you will be eating a potion of protein andcarbohydrates with each meal. A portion is about as big as your fist. A portion ofcarbohydrates for me would be a large apple. A portion for someone who is smaller thanme would be a small apple. It.s a pretty simple concept; the bigger you are the biggeryour portion will be.Lifestyle:Since this diet is new to you and you obviously want to change, there are going to besome obstacles in your path, otherwise you would already have your perfect body. So youneed to think hard and figure out what is in your way.Do you always make excuses before going to the gym, do you put things off until it is tolate to do them, or maybe you have an addiction to sweets. Whatever stands in your way,you need to recognize and change that particular issue. Pick three things to change. Hereis an example of three things that I had to change when I first started to get into shape:Stop over-sleeping because it throws my whole day off schedule.      2. Stop snacking all day and eat 6 meals.     3. Go to the gym every day at 5:00PM instead of procrastinating until it is too    late. It was hard to change these things because they were completely mental. The hardest forme is getting up in the morning. I had been known to hit the snooze button 15 times.Once I finally got on a schedule, it was easy to get out of bed. It took about 2 ½ weeksbefore I finally adjusted and now I don.t have a problem getting up in the morning. Thehardest part is adjusting to the change.Start thinking about a few things that you need to change; we will be revisiting thissubject at the end of the book.Keep in mind that you can workout as much as you want, but without a proper diet youmay never see results. Also, remember that you may eat healthy and never see resultswithout exercise. The two work together; so don.t focus on just one.Planning: If you want this program to work for you, planning is going to be an important factor. Ifyou are trying to eat the foods that are in the menu we have provided, you must havethem available.Pick a day of the week to sit down and figure out what you are going to eat. My day isSunday and on each Sunday I sit down to plan what I am going to buy at the grocerystore. I make sure that I have enough food to last me until the following Sunday.If you don.t plan you are setting yourself up for failure.To ensure that your 12-week diet runs smoothly, you have to plan for success. Thisdoesn.t mean that you have to plot out every nutrient for every meal of the week. It justmeans buying enough food to supply six small meals a day.If you can afford a meal replacement shake like Myoplex, I highly recommend that youbuy a box of them. They contain all the nutrients you would essentially get from a mealand they are very convenient.When you are planning for the week, take a look at the foods I have provided in the menuand be creative. Make a taco salad or a breakfast burrito. Here is an example of one of mydays:! Meal One: A three-egg omelet with onions in it with two glasses of water.! Meal Two: A myoplex meal replacement shake.! Meal Three: A tasty tuna fish sandwich with two glasses of water.! Meal Four: Precooked rice and vegetables that I prepared earlier in the week.! Meal Five: A seasoned grilled halibut steak with a fresh lemon squeezed on it       to add flavor with two glasses of water.! Meal Six: A portion of cottage cheese with a portion of sliced peaches.*Note: Meal six should be eaten about 1 hour before bed. It really isn.t that hard to eat six meals a day. You just have to use your imagination. Youprobably don.t currently use this diet so it will take a week or two to get used to it. Onceyou have done this for a period of time you will have more energy and you will feel likeyour body has been revitalized.Free day: Once a week you are required to take a break and relax, this will be called your .Freeday.. Your free day will be a break from your diet and training schedule. Eat what everyou want on this day, really.I mean eat whatever you feel like eating. If you want to eatice cream and chocolate all day, then that.s what you can eat. If you want to eat somefried shrimp, head on down to the Red Lobster.This break is mainly a reward for the past 6 days of hard work. You deserve it after 6days on a fairly strict diet. Once you have satisfied all of your cravings and relaxed allday, you will feel relief and dieting won.t be a problem at all.The best part is that you feel no guilt because you know you have earned it and that is agreat feeling when you have a mouthful of ice cream, the mouthful of ice cream is also agood feeling too, at least for me.Most diets will break you, so I decided to break the diet. This means less stress for youand something to look forward to every week. Your entire dieting schedule is outlinedlater in the book, so there is no need to write any of this down.  Achieving Your Desired Body Overview:  ! Metabolism plays a huge role in controlling weight, exercising raises yourmetabolism and helps you stay fit.! The quality of your diet will decide how good your results are.! If you lose 10 pounds in one week, over 60% of the weight lost was likely to bemuscle lost and not fat that was lost.! Be creative and six meals a day will be simple and delicious.! You will be required to take one day a week off from dieting and weight training.This break will be a reward for the past 6 days of hard work.! A portion of food is about as big as your fist.! If you plan for success, you will be successful. Dieting:Dieting is a dreaded word by some, but it is not what most people think. The word diet isdefined as . One.s usual food and drink.i. So don.t be scared when you hear the worddiet because you are dieting right now. What did you eat with your last meal? That iswhat is part of your current diet. The following chapter will cover foods and eating habitsthat have been proven to get the results you desire.Diet offered: We designed your diet, but you will be putting together the diet that works for you. Thisallows you to get more involved and choose the foods that you like to eat or that youthink will be best for you. We have a complete list of foods that covers every categorythat you need.For example, the protein category has a list of meats, poultry, eggs, whey protein, etc.You get to choose which of these foods you want to eat with every meal.Final note before we get started:The foods that we have listed should be a menu that you choose from. Whether your goalis to lose weight, tone up, or have more energy; these are foods that will help you getthere. The cleaner you diet is, the cleaner your body will be. I promise that you will feelbetter and have more energy.So you are probably thinking that I am trying to tie you down for life. No, I am justgiving you some guidelines to live by for 12 weeks. This program will be a test ofphysical strength, but more importantly, it will be a test of your mental strength. Youhave made it this far and it is very apparent that you are ready for a change.So here is my challenge to you:Dedicate 12 weeks of you life to see if you can make a change. See if you transformyour body into the one you have always desired. Do exactly what is outlined and youwill be successful. You bought this book so it is obvious that you are ready for some kindof change. The time for change is now; you are about to be presented with one of thetools that will help you get there. So lets do it!Your Food Index-  NUTRITION:  Weight training stimulates muscle growth. But if you want to enhance and maintain yourweight loss, you need to have structure in your diet.This structure will come in the form of proper nutrition and will help you stay in the bestshape possible. Eating right will not only keep you healthy, it will boost your immunesystem having an inside.out effect. It will make the internal organs in your body processmore efficiently which will lead to better looking skin, more definition in your muscles,and an overall healthier looking body.Here is a basic overview of the nutrients your body needs and what they do:1) Proteins- The chemical building blocks from which our cells, organs, andtissues are made.2) Carbohydrates- Your basic energy source that is composed of simple andcomplex carbohydrates.3) Fats- These cells are your energy storage units.4) Water- Essential for a number of vital bodily functions & accounts forapproximately 72% of your muscle tissue while transporting all of yournutrients, increasing your blood volume, and eliminating waste.5) Vitamins- These complex chemicals are required for bodily operations, areproduced naturally by the body, and are referred to as .organic compounds..6) Minerals- Not produced in nature and of referred to as .inorganic..Here is a more detailed description of the nutrients.Proteins: Q: Why Does The Body Need Protein? A: Protein is a nutrient made up of amino acids. There are two types of amino acids.Non-essential Amino Acids that can usually be synthesized by a healthy body from thedaily foods that we eat. Then there are Essential Amino Acids that must be obtainedthrough the daily diet. Protein has a number of important roles in the body, including:! Repairing of body cells! Building and repairing muscles and bones! Providing a source of energy! Regulating many important metabolic processes in the bodyWithout protein, you cannot build muscle tissue. In your diet, you will incorporateapproximately one portion of protein with every meal. This will help build muscle tissueand give you a leaner body.The most effective source of protein is whey protein that is discussed in the next chapter.Carbohydrates:Q: Why does the body need carbohydrates?A: The main reason your body needs carbohydrates is to provide energy. Carbohydratesconsist of starches (complex carbs) and sugars (simple carbs) that are broken down intoglucose, which then turns into energy.Since carbohydrates are the main form of energy that your body can utilize, you needthem in your diet. Eating carbohydrates will provide your body with the energy it needsfor day-to-day activities and exercising.In the dieting section we will explain how to incorporate carbohydrates or .carbs. into amuscle gain or a weight loss diet.Fats:Q: I am trying to lose fat; do I need to incorporate fats into my diet?A: Yes, fats are an important part of your body. They provide insulation and reservedenergy when you need it. Fat has also been found to raise energy levels and contributes toyour strength gains. When you short term energy supplies burn up (which can take 20-45minutes), your fat cells are then used as the primary energy source.Why do we need fat in our diet? Fats are just as important as proteins and carbohydrates, they are essential for:! Providing energy.! Are building blocks for essential chemicals.! Carry fat-soluble vitamins.However, eating too much dietary fat may lead to the following health problems:! Obesity! Heart disease! Stroke! HypertensionSo you probably want to know which fats are the good fats and which fats are bad fats.There are really three basic types of fat that include saturated fats, unsaturated fats, & polysaturated fats. Saturated fats: This kind of fat is like Crisco, its bad for you. It solidifies at room temperature and canlead to a number of health problems. Saturated fats really have no role in our body. Foodsthat contain the most saturated fat include:1) High fat beef2) Butter3) Cheese4) ChocolateYou are better off trying to avoid these foods.Unsaturated fats:These fats are better for you than saturated fats and are usually still liquid at roomtemperature. Your body cannot manufacture these fats on its own but they still need to beincorporated into your diet. They are found in olive oil, fish oil, and cold-water fish. Twoimportant unsaturated fats are polyunsaturated fats & Monosaturated fats.  Polyunsaturated and Monosaturated fats: Polyunsaturated fats are essential parts of the structural component of your cellmembranes. Not only do they promote healthy circulation, they help raise metabolismand burn off saturated and monosaturated fats. Our bodies and need to be taken indirectly from your diet cannot naturally produce these fats. Since your body needs theseand cannot naturally produce them, we call them essential fatty acids (EFA.s). SomeEFA.s are found in1) Fish oil (salmon, trout,.)2) Pecans3) Almonds4) Some margarines5) Corn oil6) Mayonnaise The best way to utilize these fats is to eat a lot of fish or to find oils that contain thesefats. Sunflower oil, fish oil, and corn oil all are all good sources of polysaturated fat.It has been found that diets too low in EFA.s will cause your metabolism to slow down.Your body will have a harder time burning off excess fat and the low fat diet becomespointless. If you are looking for fats that will not affect your cholesterol, you would needto consume monosaturated fats that come from olive oil and macadamia nuts. They havebeen shown to actually help lower bad cholesterol levels and help raise the cholesterollevels that your body needs.Should I Avoid Fat?You should avoid foods that are fried, these contain harmful fatty acids. When fats areheated, they are not good for the body. When EFA.s are heated, they also become bad foryour body.Water:Q: How much water should I be drinking everyday?A: At least 2 glasses with each mealIf you want to look your best, water needs to be an essential part of your diet. It isresponsible for the transportation of vital nutrients and cleaning toxins from your blood.Your body is made up of 40%-60% water. From constant perspiration and daily activity it-is very easy to become dehydrated. Many of us never even know that we are close todehydration. When your throat becomes dry, your body is already dehydrated.To get the daily amount of water that your body needs, experts recommend multiplyingyour body weight by .55 and then drinking that many ounces of water each day. So a200lb individual would need approximately 110oz a day (.55 multiplied by your bodyweight of 200lbs=110oz). Your muscles are over 72% water and in a sense becomedeflated when you reach dehydration.To ensure that you are getting enough water I recommend drinking 2-3 glasses of waterwith every meal. This will help your body digest the food that you have just consumedand avoid dehydration. Most people will not multiply their weight by .55 and measurethe amount of water they need to drink, so if you consume 2-3 glasses with each meal,you should be fine.Since your body has a tough time transporting nutrients when the body is dehydrated,your muscles don.t get the vitamins and minerals that they need. This can cause anovertraining effect on your body. Many people directly correlate overtraining to weighttraining, but this is not entirely correct. If your muscles cannot get the nutrients that theyneed, then they cannot repair and grow.A quick word on soft drinks- Soft drinks are not a substitute for water, they cause moredehydration than hydration due to the sugar content.Vitamins and Minerals:It is a good idea to have a well-rounded multi-vitamin to get your essential nutrients suchas Vitamin C and E. Vitamins and minerals are essential for the repair of body tissue andoverall health.  Nutrition Overview:! Fat loss and weight loss are dramatically accelerated when you .clean up. yourdiet.! Proteins are the essential building blocks of muscle. Everyone needs protein in hisor her diet so that muscle is built and not lost.! Carbohydrates provide energy.! Saturated fats are unhealthy, whereas unsaturated, polysaturated, andmonosaturated fats are needed to burn off these saturated.! Drink water to help your body easily transport vital nutrients and to prevent thepossible effects of overtraining.! Vitamins and minerals help repair bodily tissue and promote the overall wellnessof the body. SUPPLEMENTS:   What are Supplements?Before the Dietary Supplement Health and Education Act (DSHEA) was passed in 1994,supplements were considered to be vitamins, minerals, and protein. You could not getchromium picolinate, DHEA, or certain amino acids without a prescription. After this actwas passed, the definition of a supplement changed and now includes vitamins, minerals,herbs, botanicals (excluding tobacco), and dietary substances that could be used tosupplement your diet by increasing total dietary intake. Now, our laws seem to be moreliberal than anywhere in the world.A supplement is defined as anything to supplement or add to the diet.Recommended Supplements:The following supplements can and will help you if they are added to the diet properly.Again, I only recommend using these supplements to be added to your diet. Whey Protein! What is Whey Protein? Whey protein is a by-product from cheesemanufacturing and is the most preferred form of protein available.! What does it do? After whey protein is broken down, it supplies your body withbranched chain amino acids, which are the building blocks of muscle.! Who should take whey protein? Everyone should take this supplement. Itpromotes the overall health of your body.Whey protein has the highest biological value of any protein. The higher the biologicalvalue, the more protein that can be used by the body. It has a biological value of 100 (100being the maximum), the highest of any protein. I highly recommend using thissupplement because your body needs protein to build muscle. It is also good for addinginto fruit smoothies, pancake mix, or really anything that is mixed.How whey protein helps:Whey protein isolate is the highest quality of protein, providing you body with essentialamino acids such as branched chain amino acids that are needed for your body to recoverfrom your workouts. Whey protein is also extremely low in fat and lactose.Best time to take protein:The best time to take protein is at night and in the morning. Your body naturally breaksdown protein at night when you are resting. To help prevent the loss of this protein whenyou rest it is a good idea to have a protein shake an hour before you go to bed or firstthing in the morning.Meal Replacements:! What are meal replacements? Meal replacements. Pretty self explanatory, theyare small packets, usually shakes, that provide your body with all of the nutrientsthat you would essentially get if you had eaten a meal.! Do you need them? Meal replacements are for people who are always on the run,but remember you still need actual meals to provide you body with minerals andnutrients.Have you ever tried eating six meals a day? This is where meal replacements can help. Itwould be virtually impossible to prepare six meals everyday, unless you are a chef whereyou cook and eat all day. It has been proven by every credible bodybuilding expert thatconsuming a high of amount of small frequent meals increases your metabolism, energylevels, and exposes the anabolic affects of insulin. I personally consume one mealreplacement everyday and I recommend you should do the same.These low fat high calorie meal replacements can help you get the calories that you needwhile keeping you waistline trim. They also help you get your daily vitamins andminerals so you don.t have to take a handful of pills everyday. Meal replacements can bea vital part of your success.Energy Bars: In earlier times candy bars were our choice product for energy bars, this all changedwhen Powerbar® introduced its first product line in 1987. Now, there are many otherPowerbar® look-alikes that are trying to promote a healthier life. This new marketsegment now includes products like:1. Powerbars®2. Cliff Bars®3. Steel Bars®4. Boulder Bars®These bars have a great amount of nutritional value and have been found to increaseperformance when eaten before exercise. Some even taste like candy bars. You can takethese bars with you when you exercise because they are small and convenient.But should these bars replace fruits such as bananas, oranges, or othercarbohydrates that contain essential nutrients?No. Although the nutritional value of these bars are high in vitamins, carbohydrates, andprotein; eating engineered foods has been show to have negative long-term affects.Replacing your diet with these bars can result in an even lower intake of the fiber,carotenoids, and other health-protective phytochemicals found in fruits, veggies andwhole grains.iiI am not saying NEVER eat one again, because I would be a hypocrite. I eat Powerbars®after I workout, but I also eat bananas and fruits after working out. I would urge using these bars in sports situation and for pre and post workouts. I would not recommendreplacing your diet with these bars as snacks; they are more expensive and not as goodfor you. Energy bars easily cost 0.80 per 100 calories. In comparison, raisins are only$0.18 per 100 calories; bananas, 0.30; and granola bars, 0.34.Supplement Overview: ! I recommend these supplements:1. Whey protein2. Meal replacements3. Energy bars4. A good multivitamin! Supplements are intended to be added to the diet, not to replace it.! Whey protein should be taken by anyone who wants to improve the look of theirphysique, lower their body fat, and get stronger.! Meal replacements can make dieting very easy.! Eat energy bars as a pre or post-workout snack.  Getting in Shape  Body Statistics:To ensure that you are making progress you will need to keep track of your bodystatistics. This includes measuring your body fat and taking tape measurements from yourarms, legs, torso, etc.For example, lets say that you have a 15-inch bicep and you measured your body fat at10%. If you measure your bicep 1 week later and it is still exactly 15 inches, you mightBodybuilding.comBodybuilding.com - 27 -be disappointed, but if your body fat has gone down to 9% that muscle is now bigger andthere is less body fat. This will make your arm look more defined.To measure your body fat, you will be using the Parilloiii method. This is a nine-pointbody fat measurement method. You will be using the body fat pincher that was sent toyou along with the book to test these nine sites. The results will look something like this:Skin fold Measuring Sites: Measurement Results:Chest 8Right Tricep 7Right Bicep 8Suprailiac 11Lower Back 12Subscapular 15Stomach 17Right Calf 10Thigh 14Sum of Measurements 102Body Weight 225((Sum of Measurements/Body Weight) x 27)=Your Body-Fat Percentage 12.24%Pounds of fat ((Body weight x Body Fat)/100) 27.54 Lbs of fatLBM- Lean Body Mass (Body Weight-Lbs of fat) 197 LBMPictures and instructions that describe this process will be provided later. This will helpyou keep track of your body fat percentage so you can determine if you are losing bodyfat, gaining muscle, etc.Your workout schedule:Monday-Saturday will be the days you will exercise. This will include three days ofaerobics and three days of weight training. The following is an outline of your weeklyschedule:! Monday: Weight training at the time you have scheduled.! Tuesday: Aerobics before you eat anything that morning.! Wednesday: Weight training at the time you have scheduled.! Thursday: Aerobics before you eat anything that morning.! Friday: Weight training at the time you have scheduled.! Saturday: Aerobics before you eat anything that morning.! Sunday: No workout but you should still be dieting unless it is your free day.Compound Exercises:These exercises stimulate the most responsive muscle growth. They place the most stresson your body and usually require many muscles to perform the movement. For the bestresults use free weights with these exercises. If you use a machine for these exercisessome of the supporting muscles will not be fatigued and you will not get the maximumresults from your efforts.Compound exercises include:# Bench Press# Military Press# Deadlifts# Squats# Pull Ups# Bar DipsPull Ups are a great example of how a compound exercise can use many differentmuscles. Although this movement is often classified as a lower/upper back exercise, toachieve this movement you need to use your legs for balance and support and much ofthe upper body to complete the lift. This in turn stimulates the best results for yourefforts.These exercises require so many muscles, it would be almost impossible for any machineto match the stress and fatigue that compound exercises place on your body. This iswhere the best results will be seen.You want to do these exercises at the very beginning of your workout. If you want tosee noticeable results from your lifting program, you must do compound exercises.Perform these at the beginning of your workout. They are a key factor in building muscle,whether your goal is to lose weight or gain weight, these are essential to helping yourbody get the best workout.! Tuesday: Aerobics before you eat anything that morning.! Wednesday: Weight training at the time you have scheduled.! Thursday: Aerobics before you eat anything that morning.! Friday: Weight training at the time you have scheduled.! Saturday: Aerobics before you eat anything that morning.! Sunday: No workout but you should still be dieting unless it is your free day.Compound Exercises:These exercises stimulate the most responsive muscle growth. They place the most stresson your body and usually require many muscles to perform the movement. For the bestresults use free weights with these exercises. If you use a machine for these exercisessome of the supporting muscles will not be fatigued and you will not get the maximumresults from your efforts.Compound exercises include:# Bench Press# Military Press# Deadlifts# Squats# Pull Ups# Bar DipsPull Ups are a great example of how a compound exercise can use many differentmuscles. Although this movement is often classified as a lower/upper back exercise, toachieve this movement you need to use your legs for balance and support and much ofthe upper body to complete the lift. This in turn stimulates the best results for yourefforts.These exercises require so many muscles, it would be almost impossible for any machineto match the stress and fatigue that compound exercises place on your body. This iswhere the best results will be seen.You want to do these exercises at the very beginning of your workout. If you want tosee noticeable results from your lifting program, you must do compound exercises.Perform these at the beginning of your workout. They are a key factor in building muscle,whether your goal is to lose weight or gain weight, these are essential to helping yourbody get the best workoutclick here