The Personal Training System - Bodybuilding
The Personal Training SystemBodybuilding.comText and photos Copyright 2002 Bodybuilding.com All rights reserved. No part of thisbook 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:
Bodybuilding.com1. Society dictates 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: will@bodybuilding.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 Bodybuilding.com-4-
Bodybuilding.comThe average person would save over 72.00 a month from regular exercise due to theamount of medical bills that not being physically fit can cause. By exercising, you cansave 25.00 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:1. Lose 10 pounds in 6 weeks2. Reduce my body fat by 3%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:Bodybuilding.com-5-
Bodybuilding.comShort-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:1.2.3.4.Workout everyday before I go to work from 7:00AM-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 longterm 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 importantas 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 goalsKEY 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.1.Abs, abdominalsBodybuilding.com-6-
Bodybuilding.comThe 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.2.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 nutrients3.Amino acidsBasic building blocks of protein4.Bodyfat percentageThe amount of fat in your body, generally expressed as a percentage.5.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.6.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.7.FailureLifting a weight until your muscles are so fatigued they cannot perform anotherrepetition.8.Forced repA repetition performed with assistance from a spotter after a lifter has reached thepoint of failure with a given weight.11.One rep maximumThe greatest amount of weight that can be handled by a lifter for a singlerepetition in good form.12.OvertrainingBodybuilding.com-7-
Bodybuilding.comTraining 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.Bodybuilding.com-8-
Bodybuilding.comHaving 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 ofBodybuilding.com-9-
Bodybuilding.comphysical 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 atesContinuedFruitChicken BreastBaked PotatoAlfalfa SproutsAppleCottage Cheese**Baked beansAsparagusApricotEggsCereals- sHamCorn TortillaBrussel SproutsCantaloupeLean Ground BeefCrackersCabbageCherriesLean MeatCream of wheatCarrotsGrapefruitEAS MyoplexFlour Tortilla- 8inchCauliflowerGrapesTunaLow fat chipsCeleryHoneydew melonTurkey BreastLow fat blueberrymuffinsCornMangoWhey ProteinPasta- cookedCucumberOrangeBodybuilding.com- 10 -
Bodybuilding.comYogurt**Small PancakeEggplantPeachPlain Popcorn**Green PeasPearQuaker InstantOatmealLeaf LettucePineappleRice (not minuterice)MushroomsPlumRice Cakes**OnionsRaisinsRye Bread**TomatoesStrawberriesWaffles- Preparedfrom mix (7 inches)SpinachYogurt**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.”Bodybuilding.com- 11 -
Bodybuilding.comAchieving 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.So what does this mean for you?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.Bodybuilding.com- 12 -
Bodybuilding.comQuick 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:1. 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 toolate.Bodybuilding.com- 13 -
Bodybuilding.comIt 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.Bodybuilding.com- 14 -
Bodybuilding.com! 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 itto 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
HAVING FUN: It seems like every time I pick up a book that has anything to do with fitness, they never say a word about having fun. The people in the pictures demonstrating the lifts have absolutely 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 house 2. Having fun at a .
May 02, 2018 · D. Program Evaluation ͟The organization has provided a description of the framework for how each program will be evaluated. The framework should include all the elements below: ͟The evaluation methods are cost-effective for the organization ͟Quantitative and qualitative data is being collected (at Basics tier, data collection must have begun)
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Dr. Sunita Bharatwal** Dr. Pawan Garga*** Abstract Customer satisfaction is derived from thè functionalities and values, a product or Service can provide. The current study aims to segregate thè dimensions of ordine Service quality and gather insights on its impact on web shopping. The trends of purchases have
MEN'S BODYBUILDING # FIRST LAST TOTAL PLACE # FIRST LAST TOTAL PLACE M. BODYBUILDING: OPEN BW M. BODYBUILDING: OPEN LW NO COMPETITORS 13 Mark Colozzi 6 2 33 Logan Schaub 3 1 # FIRST LAST TOTAL PLACE# FIRST LAST M. BODYBUILDING: OPEN MW M. BODYBUILDING:OPEN LHW 1 Josh Brown 27 9 3 Mohamad Chwiki 11 4 2 Coleton Laferriere 40 13 4 Jonathon Guy 27 9 9 John Bethard 20 78 Jeffrey Su 2 .
Chính Văn.- Còn đức Thế tôn thì tuệ giác cực kỳ trong sạch 8: hiện hành bất nhị 9, đạt đến vô tướng 10, đứng vào chỗ đứng của các đức Thế tôn 11, thể hiện tính bình đẳng của các Ngài, đến chỗ không còn chướng ngại 12, giáo pháp không thể khuynh đảo, tâm thức không bị cản trở, cái được
bodybuilding. Ideally I would like to add another 15 to 20 pounds of muscle. When I return to bodybuilding I want to compete weighing a ripped 195.” “I would say that the highlight of my bodybuilding career was winning my World Natural Bodybuilding Federation pro card
