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Beverly International’s Blueprints for Success Maximum Fat Loss for Females Program

Beverly International’s Blueprints for Success
Maximum Fat Loss for Females Program
No Nonsense Magazine 2012-2022 Collection

By: The Beverly Advisor Team

This program is for any female who wants to maximize fat loss and improve their metabolism while increasing muscle tone.

Benefits

  • Fat Loss / Weight Loss
  • Metabolism Boost
  • Muscle “Toning”
  • Improved Self Image & Self Confidence

 

Female Fat Loss Supplement Plan

The following supplement schedule is the perfect plan to help maximize your fat loss program.

ESSENTIAL

UMP and/or Muscle Provider, Lean Out

  • Use UMP or Muscle Provider as directed in the nutrition plan below.
  • Take 2 Lean Out capsules every time that you have a meal or shake.

 

ADVANCED

If you want to take it to the next level add

  • Start your first week with one 7-Keto MuscLean capsule in the morning and another in the afternoon.
  • During your second week take two 7-Keto MuscLean capsules in the morning and two more in the afternoon.
  • Week 3 and on: take three 7-Keto MuscLean capsules in the morning and three in the afternoon.

 

COMPREHENSIVE

If you want a little more muscle tone, and your budget allows it add Muscularity and Glutamine Select.

  • Glutamine Select 2 or more scoops daily. Sip before or throughout cardio or training sessions and between meals to quiet hunger pains.
  • Muscularity 2 capsules per meal.

 

SKIN AND HAIR BENEFITS

Take 2 each FitTabs and EFA Gold with meals 1 and 5.

Fat Loss Female Nutrition Meal Plan

Eat 5 meals per day spaced 3-4 hours apart. Eat your last meal at least 1-2 hours before going to bed. Your goal will be to have 3-4 food meals and 1 or 2 protein shakes each day.

 

Meal #1:
3oz turkey breast or chicken, 3 egg whites, 1 yolk, ¹⁄₂ grapefruit or ¹⁄₂ cup omelet vegetables

Meal #2:
Protein Drink: 2 scoops UMP (or Muscle Provider), 12oz water (add 4 strawberries or ¹⁄₄ cup blueberries if you’d like)

Meal #3:
5oz chicken or turkey breast (weighed prior to cooking), 2 cups salad with 2 tbsp oil & vinegar dressing

Meal #4:
Whole Food Option: 1 package tuna, 3 egg whites, 1 tomato Protein Shake Option: 2 scoops UMP (or Muscle Provider), 12-16oz water

Meal #5:
5oz lean meat (chicken, turkey, fish, 93% or leaner beef, etc.), 1 cup vegetables

 

Monday & Thursday:
Substitute for your 5th meal: ³⁄₄ cup oatmeal (precooked) or cooked rice, 5oz sweet potato, 4oz banana, 1 cup vegetables, 1 tbsp butter

Female Fat Loss Training Program

Training with weights plays a very important role in promoting fat loss because of the metabolic properties of muscle tissue. It is vital that you do the basic, compound exercises in perfect form. These are the exercises that burn the most calories and rapidly improve your metabolism and muscle tone. Learn to do them perfectly and you’ll reap a lifetime of workout benefits from them.

You’ll be working out 4 days per week, splitting your body so that you work one-half of your body on one day and the other half on the next workout day. You’ll be working abs and glutes all 4 days. The most convenient way is usually to work out 2 days, take 1 day off, then work out another 2 days and take 2 days off.

Once you become accustomed to the prescribed exercises, pick a weight that is heavy enough so that the last few repetitions of your last set are difficult to finish. This is how you will get the fullest benefit in both tone and fat loss from your training. With a little experimentation you’ll soon have a good idea of exactly how much weight you need to use for each exercise.

Keep up a good pace during your workout. Rest about 60 seconds between sets. Finish all your sets for a particular exercise before going to the next exercise.

Keep progressing in one or more of the following areas each time you work out:

  • Amount of resistance or weight used for a particular set.
  • Number of reps performed with a particular weight.
  • Reduce the amount of rest time between sets.
  • Train harder – go for the burn.

 

Workout Days One & Three

Chest, Shoulders, Back, Abdominals and Glutes

Perform 3 sets for each exercise (except abs and glutes). On set 1 you’ll do 12-15 reps; add a little weight and do 8-12 reps for set 2; for set 3 add still more weight and perform 6-8 reps. Here’s an example:

DB Bench Press
Set 1: 15lbs x 12-15 reps
Set 2: 20lbs x 8-12 reps
Set 3: 25lbs x 6-8 reps

Increasing the weights: In the example above, let’s say that after working out steadily for a couple of weeks you can easily perform 15 reps on your first set. You can also do more than 12 on your second set if you tried, and 8 on your third set. Now, it’s time to raise the weight for each set and start at the lower end of the recommended rep range.

 

Chest

DB or BB Bench Press Incline DB Flye
Cable Crossover or Resistance Bands
DB Pullover

Back
Dead Lift
Lat Pulldown (wide grip)
Seated Pulley Row or 1-Arm DB Row
Lat Pulldown (close grip)

Shoulders
Lateral Raise
Front Raise
Shoulder Press
Upright Row

Abs
2 exercises of your choice:
Sit Up, Crunch, Leg Raise, Knee Pull-Ins, etc.

Start with 3 sets of 15 reps and gradually work up to 25 or more reps per set.

Glutes

2 exercises of your choice:

Step Ups, Reverse Lunge, various Hip Raises, Back and Side Kicks, etc.

Note you can also find many glute exercises on YouTube. Same sets and reps as abs.

 
 
 

Workout Days Two & Four

Biceps, Triceps, Legs, Abdominals and Glutes

Same Sets/Reps as Workout One, 3 sets per exercise, 12-15 reps for set one, add weight, then 8-10 reps for set two, add a little more weight and perform 6-8 reps for set three.

Biceps
Barbell Curl
Concentration Curl
Incline DB Curl

Triceps
One-Arm Triceps Extension Triceps Pushdown
Bench Dips
Lying Triceps Extension

Legs
Lunge
Squat
Leg Extension
Leg Curl
Calf Raise

Female Fat Loss Cardio Plan

You’ll be starting with 3 HIIT cardio days per week as the linchpin to your cardio system. It is important to avoid “mindless” cardio. To keep you focused, you’ll be adding a progressive element to your cardio, just as you have done with your weight workout. Here’s how to do it:

Record each cardio workout in your training journal or a separate notebook. Don’t just get on a treadmill and walk. Quantify your cardio program. Set a GOAL! It can be DURATION, INTENSITY (mph, % incline, or level), or one that combines all of the above, CALORIES expended. A sample cardio journal entry might look like this:

Type: Treadmill
Duration:20 Minutes
Peak Intensity: 6.2 mph; 4% incline

Rest Intervals: 3.5 mph; 0% incline
Calories Expended: 300
Total Calories for week to date: 1000

The best times to do your HIIT cardio are first thing in the morning, before Meal #1, or if you must do your weight workout and cardio in the same session, always complete your weight workout before cardio. High intensity interval training (HIIT) is the most effective way to burn maximum calories, shed fat and increase your metabolism.

HIIT (High Intensity Interval Training) is a type of cardio training in which you alternate short, high intensity intervals with slower intervals to recover. For example, run for 60 seconds, and then walk for 60 seconds. Or, walk fast on an incline for 60 seconds, then normally on a flat surface for 60 seconds. The benefits of doing HIIT will be maximal fat loss because you increase your resting metabolism and fat burning enzymes, while maintaining and even building muscle, all in a minimal amount of time.

Perhaps the easiest way to do your cardio workout is simply choose one of the HIIT programs built into your cardio machine and increase a level every 4th workout on that machine. If you have a Peloton or other advanced option for cardio – they work great! The main emphasis of doing this is to always advance and to never stay at an equilibrium state.

You can choose to perform each cardio session on the same machine, or use a different machine each day. Another great benefit of HIIT is that you can do it almost anywhere without any equipment at all. You can alternate fast walking or running intervals with normal walking. Do 10 kettlebell swings every minute for up to twenty minutes, or you can even use a jump rope. Spin classes, “boot camps”, or other classes are great and motivating.

The important thing is that you record each cardio workout and gradually increase the intensity level every week or two.

A sample HIIT workout on a stationary bike might go like this. Warm-up for 3 to 5 minutes by pedaling at a comfortable speed and low resistance; then start your interval work

  • 30-60 seconds: High-Intensity interval (pedal hard and/or increase the resistance)
  • 60 seconds: Rest interval (pedal at a comfortable speed with low resistance)
  • Repeat for 10-20 minutes interval training.
  • Conclude with a 3-5-minute cool down.

Now that you are set with three days per week with HIIT, you are probably thinking should I do any additional cardio during the week? Easy! We recommend simply walking or doing something active 2 additional days per week. Whether it is pushing a stroller at the park or roller blading, staying active throughout the week will keep your energy levels high and overall attitude positive.

Best of Luck to You and Enjoy Your Transformation!

If you follow the above Supplement, Nutrition, Training and Cardio programs with consistent effort and discipline for at least 8 weeks, you are sure to achieve maximize fat loss, a much-improved metabolism and noticeably better muscle tone.

This is a great program to get you back in the game and feeling great. Let us reiterate that Beverly’s educational information, nutrition programs, and supplements – including your Maximum Fat Loss program - are No Nonsense – no gimmicks or quick fixes, just sound, tried and true, formulas for success.

Looking for more programs? Go to www.BeverlyInternational.com, click on the Nutrition and Training Plans button. You’ll find Personalized Supplement Stacks for twenty unique goal profiles, 14 targeted Workout Programs, and more than 125 Customized Nutrition Plans.

Please share your success story with us. Include before and after photos and send to sandyr@beverlyinternational.net.

All-time Bodybuilding Legend DAVE DRAPER’S Big Lats, Massive Back Routine

All-time Bodybuilding Legend DAVE DRAPER'S Big Lats, Massive Back Routine
No Nonsense Magazine 2012-2022 Collection

By: The Beverly Advisor Team

Dave Draper, one of the true legends in our sport, was kind enough to participate in our column this issue. If you do not know who Dave is, you should. I’d really appreciate it if you visited his website, DaveDraper.com

I’ll let Dave take it from here in his own words.

"Carrying on to keep us invested in our training through the seasons, I offer two worthy routines for building our back, that part of the anatomy that so bravely bears the burdens of the world. Today we put forward that loyal and unseen region that follows us everywhere we go. The back, the place upon which we sleep and dream, and, with a yawning stretch of the imagination something about which Arnold spoke so decisively in his interpretation of the Terminator.

A strong back, broad and deeply muscled sounds good to me but may not be the goal of every female bodybuilder - slash - athlete. Still, the exercises listed here will achieve an awesome power and appealing shape that radiates inborn sureness and physical control, a basic human/animal bearing which has become as remote as our instincts.

Let's stir them up. Let's get to work. Tapered muscular mass for men and women, the back."

Mass Routine

Medium-wide grip bentover barbell row Warm-up x15, 5 sets x 10-8-6-6-4. The barbell row is a powerful systemic mo-vement that, like squats and deads, puts demand on the total body. Build your muscle and might over an extended period with mi-nor weight increments and solid well-formed reps.

Wide grip pulldown Warm-up x15, 4x8-10. Your back should be arched, your chest straining toward the bar with your elbows back, not forward, all positioned to fully recruit the entire lat complex - width and length. Feel, locate, pump, burn and grow.

Seated lat row 4x10-8-6-6. No thrusting, no momentum - strictly muscle power and form. This is to be supersetted with stiff arm or bent arm pullovers.

Pullover (Stiff arm or bent arm), your choice depending on shoulder structure and health, 4x10-6-6-6. Great stretch, great lat pump, great relief movement that promotes posture awareness. Lots of blood circulating oxygen and nutrients to Wake up, Stimulate, Revive and Refresh.

This routine is to be performed twice a week. Once a week at the end of your heavy leg workout, add 4 sets of:

Power deadlifts Warm-up x5, 4 sets x 10-8-6-4 reps, incrementing each set enough to make it tough, but don't draw blood.

Fit & Lean Workout

Pulldowns 4 sets x 12 reps (6 reps behind neck, 6 to front)

- superset with:

Wide-grip machine dips 4 sets x 8-12 reps

One arm dumbbell row 4 sets x 10 reps

One arm overhead cable pull 4 sets x 12-15 reps

Deadlifts (Continue power deads on the leg day of choice): 4 x 10-12 reps, medium weight for a healthy pace. Mean yet serene.

This routine also is done twice a week.

Best Muscle Gain Workout, Nutrition & Supplement Program

Best Muscle Gain Workout, Nutrition & Supplement Program
No Nonsense Magazine 2012-2022 Collection

By: The Beverly Advisor Team

Best Muscle Gain Workout

You’ll do the following 4 workouts over a 9-day period, then start over on day 10.

Add weight, whenever you can get the top number of a particular rep range on all sets for that exercise.

DAY 1: Chest, Shoulders & Triceps

Bench Press: Warm-up, then 2x6 reps with 80% of your maximum single, 2x3 reps with 90% of your maximum single, and finally a burn out set of 8-15 reps with 60% of your maximum single

Low Incline Dumbbell Presses:
1x12-15 warm up, 2x6-9 reps

Shoulder Press: 3x6-10

Triceps Pushdowns: 1x10 warm up, 2-3x6-8 reps

Lying Triceps Pullover/Press w EZ-Bar: 1x10 warm up, 2x8-12

Dips: 2 x maximum reps without weight Abs: 3-4x20-25

DAY 2: Rest

 

DAY 3: Thighs, Hamstrings & Upper Back

Squats: Warm-up, then 3x6-8 reps, 75-80% of maximum, reduce weight 1x10-15, reduce weight 1x15-25

Leg Press: Warm-up, then 3x6-10 (increase weight each set)

Bent-Over Barbell or DB Rows: Warm-up, 3x6-10 reps

Front Pulldowns: warm up, 3x8-12 reps

 

DAYS 4 & 5: Rest

DAY 6: Chest, Shoulders, Biceps & Abs

Flat Bench Dumbbell Presses: 1x15 reps warm up, 3-4x6-8 reps to failure, finish with a pump set of 1x15

Front Dumbbell Raises: 1x15 warm up, 2-3x8-12

Shrugs: 1x20 warm up, 3x8-15

Straight bar curls: 1x20 warm up, 1x10-14 to failure, 3x8-12

Hyperextensions: 2 sets maximum reps Abs: 2x20-25

DAY 7: Rest

DAY 8: Thighs, Hamstrings & Low Back Leg Extensions: 5x12-16 reps to failure each set; supersetted with

Smith Machine Squats or Non-lock Leg Press: 5x8-12 reps to failure

Leg Curls: 4x10-15 to failure each set, supersetted with

Straight Leg Deadlifts: 4X8-12

Seated Calf Raises: 3x10-15 reps with 10 burns at the end of each set

DAY 9: Rest

Then start over with Workout 1 on Day 10

Time-Tested Muscle Gain Supplement Plan

  • Take a Super Pak with your first meal each day.
  • Drink 2 or 3 UMP protein shakes mixed with water and heavy cream each day.
  • Take 3 Mass Amino Acids tablets and 3 Ultra 40 tablets every 3 hours throughout the day (a total of 15-18 each per day.
  • Optional: Add Creatine Select for rapid strength gains and Quadracarn to maximize your anabolic (musclebuilding) hormonal environment.

 

Best Muscle Gain Nutrition Plan

Meal 1: 1-2 whole eggs + 3 egg whites, 5-8oz lean meat, ¹⁄₂ cup oatmeal (measured before cooking)

Meal 2: Protein Drink: 2 Scoops Ultimate Muscle Protein (UMP), 2 tablespoons heavy whipping cream or 2 tablespoons healthy fat - almond butter, flax oil, ect., 14oz ice cold water; optional add ¹⁄₂ cup strawberries, peaches, or ¹⁄₂ banana to your shake for added flavor

Meal 3: 8-10oz lean meat, 6oz sweet potato or 2/3 cup cooked brown rice, vegetables (broccoli, etc.) and/or salad

Meal 4: Protein Drink (same as meal #2)

Meal 5: 8-10oz lean meat, 2 cups vegetables, salad

Meal 6: (Optional): Protein Drink or 6-8oz roast beef, 1-2oz Swiss cheese

Note: It’s okay to adjust portions or add or decrease a meal as needed to maintain progress. Do not worry about the particular order of your meals, if you want to eat Meal #1 as your last meal of the day, go ahead, it’s OK. Make sure all your beverages are non-caloric: water, Crystal Light, diet sodas, coffee, and tea.

Your Best Bikini Body Starter Kit

Your Best Bikini Body Starter Kit
No Nonsense Magazine 2012-2022 Collection

By: The Beverly Advisor Team

We’ve designed our “Best Bikini Body” starter kit as a straightforward, yet comprehensive program that will help you achieve your best “Bikini Body”. This is not an end all and be all, but it is the best first (or next) step you can take to achieve your goal.

Use this time-tested program to noticeably improve your appearance over the next 90 days. But, don’t stop there; you’ll get even more noticeable results during the next 90 days. Like all of Beverly’s educational information, nutrition programs, and supplements your Starter Kit is No Nonsense – no gimmicks or quick fixes, just a sound tried and true formula for success.

Our Bikini Body Starter Kit is built upon 4 keystones that will help you reshape your body, lose fat and improve muscle tone. Each is essential to your achieving the highest rate of fat loss and muscle toning.

Keystone #1 Nutrition

Meal 1: Choose one (A, B, or C) from the choices below:

  • Three egg whites, one whole egg scrambled with 3oz lean protein, ¹⁄₂ cup oatmeal
  • Protein pancake or waffle – mix together ¹⁄₂ cup egg whites, 1 whole egg, 1 scoop vanilla UMP, and just enough water to make pancake batter consistency. Op-tional: add vanilla and/or cinnamon to taste. Cook over low to medium heat with non-stick spray. Top with sugar free syrup or fresh strawberries.
  • 6 egg white veggie omelet (use any of the following: sal-sa, onion, spinach, mushrooms, broccoli, tomato), plus 1 slice Ezekiel bread w/ sugar free jelly, or ¹⁄₂ grapefruit

Meal 2: 1 or 2-scoop Beverly International UMP shake; or make a smoothie with 1 scoop UMP, 1 cup strawberries or ¹⁄₂ cup blueberries, and 1 cup Carb Control yogurt.
Meal 3: 6oz lean protein (chicken breast, fish, or lean beef), large green salad with 2 tbsp. low calorie dressing.
Meal 4: 1-2 scoops of UMP (sometimes with ¹⁄₂ cup almonds for healthy fats)
Meal 5: 6oz broiled or grilled fish or chicken, or 4oz lean red meat; 1 ¹⁄₂ cups vegetables (broccoli, spinach, green beans, etc.)

Meal 6: Optional

  • UMP Pudding (made with UMP and sugar free pudding mix or sugar free cool whip and berries)... or...
  • UMP Brownie - 2 scoops UMP chocolate, ¹⁄₂ – ¹⁄₂ cup egg substitute (optional), about ¹⁄₂ - ¹⁄₂ cup water (just enough to make a thick bat-ter), a dash of salt. Mix all ingredients in a microwave safe bowl. Put in microwave for 1 to 1¹⁄₂ minutes. Then, put in freezer or fridge for about 3 minutes to cool and set up. Take out, top with Cool Whip (like icing –optional) and enjoy.

Note: It’s okay to adjust portions or add or decrease a meal as needed to maintain progress. Do not worry about the particular order of your meals, if you want to eat Meal #1 as your last meal of the day, go ahead, it’s OK. Every 3rd day have 2 tbsp almonds or add 1 tsp peanut butter to your protein shakes.

Beverages: Make sure that you drink at least six to eight 8oz glasses of water each day (that’s four 16oz bottles). Watch out for calories in the liquids you drink, juices and regular soft drinks will sabotage your progress. Limit your beverages to water, coffee, unsweetened tea, diet sodas, and Crystal Light.

Free Foods: You can eat any of the following at any time, without jeopardizing your results: Sugar free gum, sugar-free Jell-O, Splenda, Equal, seasonings, mustard, vinegar, hot sauce, salt and pepper.

Keystone #2 Supplements

Essential: Ultimate Muscle Protein and Lean Out will form the foundation of your supplement plan. Take 1-3 UMP shakes per day; and 2 Lean Out capsules every time that you have a meal or shake.

Advanced: If your budget allows or if fat loss is your major goal, add 7-Keto MuscLean. Start your first week with 1 capsule in the A.M. and another in the afternoon. During your second week take
2 capsules in am and 2 more in the afternoon. Week 3 and on: take 3 capsules in the morning and 3 in the afternoon.

Comprehensive: A comprehensive plan for your goal of a bikini beach body would include UMP, Lean Out and 7-Keto along with Muscularity or Glutamine Select. Each works great to improve your muscle tone and help stabilize blood sugar while you are dieting.

Maximum: Add Energy Reserve. Take 1 tablet with each Lean Out dose for increased fat loss and sustained energy.

For general health, hair, and skin benefits: Take 2 Fit Tabs and 3 EFA Gold daily.

Your First Shopping Lists

Grocery List
Now, let’s get started! Your first stop is the grocery. Here’s a list that will take care of about everything on your nutrition plan.

  • 1 carton of liquid egg whites
  • 1 carton eggs
  • 2 lbs. skinless chicken breasts
  • 1 lb. fish or 3 cans tuna (packed in water)
  • 1 lb. lean ground beef or turkey breast
  • 2 bags of salad (or fresh greens for salads)
  • Fresh or frozen vegetables of your choice
  • 2 twelve-packs of bottled water

Supplement List

  • Start with 1 each UMP vanilla and UMP chocolate (or rocky road) and 2 bottles of Lean Out.
  • After a couple of weeks or a month if you want to take it to the next level add 7-Keto.
  • If you want a little more muscle tone, and your budget allows it add Muscularity or Glutamine Select. Choose Muscularity if you want the convenience of capsules, Glutamine Select if you’d prefer a powdered drink mix instead of capsules.
  • If you are not already taking them, now would be a good time to add Fit Tabs and EFA Gold for general health, hair and skin benefits.
    The final step in achieving your best bikini body is Energy Reserve. This is completely optional, but many of our most successful clients incorporate it into their fat loss stack.

Keystone #3 Weight Training

Training with weights is the most important activity for reshaping your body. Not only does it tone your body but it plays a very important role in promoting fat loss because of the metabolic properties of muscle tissue. It is vital that you can do the basic, compound exercises in perfect form. As a bonus they are also the exercises that burn the most calories. Learn to do them perfectly and you’ll reap a lifetime of workout benefits from them. If you are new to strength training or if you have not regularly incorporated these basic movements into your workout, we advise that you train 3 days a week for 6 weeks on the basic program below.

Bikini Starter Kit
Beginners Course #1

Here is your routine for weeks 1-6. You’ll be using a total body workout 3 days a week. Although individual body part training is now vogue, total body training at this stage of your training has definite advantages. By including leg and back movements in each workout, you will be burning many more calories during and after training, than on an exclusive arm or shoulder day. You can do all these exercises at home with a barbell or dumbbells and a bench. You’ll also be learning to work hard and use your body as a unit.

Squats 3x8-10
Deadlift 3x8-10
Bench Press 3x8-10
Bent Row 3x8-10

Shoulder Press 3x8-10
Curl 3x8-10
Crunch 2x12-15
Leg Raise 2x12-15

 

If you work hard on these exercises, you will experience noticeable results by week 4. You should try to complete this course of exercises in 45 minutes each workout. Add weight whenever you reach 10 reps in perfect form on all 3 sets. On abs, add another set or continue to add reps up to 25 per set.

Bikini Starter Kit Course #2

Course #2 is a split routine that allows you to incorporate more exercises into your program while staying within your 45 minute per workout window.

In course #2 you’ll be working out with weights 3 or preferably 4 days per week. You’ll be using a split routine and using the pyramid system of increasing weight while lowering the reps on each set. Use AS MUCH WEIGHT AS YOU CAN WITH PERFECT FORM for the target amount of reps. If you can do more reps than the target, add weight. If you can't get at least the lower recommended amount of reps, then lighten the weight slightly.

Finish all your sets for a particular exercise before going to the next exercise. Keep up a good pace during your workout. Perform a set, stretch the target muscle group, and then go right to your next set: lift – stretch – lift – stretch.

In order to become your best “you”, you’ll have to train beyond your comfort zone. Once you become accustomed to the prescribed exercises, you’ll pick a weight that is heavy enough so that the last few repetitions are very difficult (nearly impossible) to finish. This is how you will get the fullest benefit in both tone and fat loss from your training. With a little experimentation you’ll soon have a good idea of exactly how much weight you need to use for each exercise.

Once you achieve “baseline” weights for your workouts keep progressing in one or more of the following areas each time you work out:

  • Amount of resistance or weight used for a particular set.
  • Number of reps performed with a particular weight.
  • Reduce the amount of rest time between sets.
  • Train harder – go for the burn.
  • On each exercise (except abs) you’ll be using the pyramid system of training. On set 1 you’ll do 12-15 reps; add a little weight and do 8-12 reps for set 2; for set 3 add still more weight and perform 6-8 reps.

Here’s an example:

Bench Press

Set 125 pounds12-15 repetitions
Set 235 pounds8-12 repetitions
Set 345 pounds6-8 repetitions

Here's a rule of thumb: If you can’t get at least 12 reps on your 1st set, simply remain at the weight for all 3 sets.

  • Increasing the weights. In the example above, let’s say that after wor-king out steadily for a couple of weeks you can easily perform 15 reps on your first set. You can also do more than 12 on your second set if you tried, and 8 on your third set. Now, it’s time to raise the weight for each set and start at the lower end of the recommended rep range.
  • Split Routine. You’ll be working out 4 days per week, splitting your body so that you work one-half of your body on one day and the other half on the next workout day. You’ll be working abs all 4 days. The most convenient way is usually to work out 2 days, take 1 day off, then work out another 2 days and take 2 days off.

Workout 1 & 3: Chest, back, shoulders, and abs

Perform 3 sets for each exercise (except abs and glutes). On set 1 you’ll do 12-15 reps; add a little weight and do 8-12 reps for set 2; for set 3 add still more weight and perform 6-8 reps.

Chest

Bench Press or
Incline Press
Incline Press
Cross Bench Pullover

Shoulders

Military Press
Side Lateral Raise
Upright Row

Glutes

2 exercises of your choice Step Ups, Reverse Lunge, various Hip raises, Back and Side Kicks, etc,

Note you can also find a number of glute exercises at julielohre.com). Same sets and reps as abs.

 

Back

Deadlift
1 Arm Row or
Seated Pulley Row
Lat Pulldown

Abs

2 of your choice
Sit up, Crunch, Leg Raise,
Knee Pull-Ins, etc.

Workout 2 & 4: Legs, biceps, triceps, and abs

Same as Workout One, 3 sets per exercise, 12-15 reps for set one, add weight, then 8-12 reps for set two, add a little more weight and perform 6-8 reps for set three.

Legs

Squat
Leg Curl
Lunge
Calf Raise

Biceps

Curl
Incline DB Curl

Triceps

1-Arm DB Extension
Pulley Pushdown

Abs & Glutes

Same as Workout One, but use 2 different exercises for each part.

Keystone #4 Cardio

You’ll be starting with 3 HIIT cardio days per week as the linchpin to your cardio system. It is important to avoid “mindless” cardio. To keep you focused, you’ll be adding a progressive element to your cardio, just as you have done with your weight workout. Here’s how to do it:

Record each cardio workout in your training journal or a separate notebook. Don’t just get on a treadmill and walk. Quantify your cardio program. Set a GOAL! It can be DURATION, INTENSITY (mph, % incline, or level), or one that combines all of the above, CALORIES expended. A sample cardio journal entry might look like this:

Type: Treadmill
Duration: 20 Minutes
Peak Intensity: 6.2 mph; 4% incline
Rest Intervals: 3.5 mph; 0% incline
Calories Expended: 300
Total Calories for week to date: 1000

The best times to do your HIIT cardio are first thing in the morning, before Meal #1, or if you must do your weight workout and cardio in the same session, always complete your weight workout before cardio. High intensity interval training is an effective way of burning maximum calories while preserving lean mass and shedding fat.

HIIT (High Intensity Interval Training) is a type of cardio training in which you alternate short, high intensity intervals with slower intervals to recover. For example, run for 60 seconds, and then walk for 60 seconds. Or, walk fast on an incline for 60 seconds, then normally on a flat surface for 60 seconds. The benefits of doing HIIT will be maximal fat loss because you increase your resting me-tabolism and fat burning enzymes, while maintaining and even building muscle, all in a minimal amount of time.

Perhaps the easiest way to do your cardio workout is simply choose one of the HIIT programs built into your cardio machine and increase a level every 4th workout on that machine. The main emphasis of doing this is to always advance and to never stay at an equilibrium state.

You can choose to perform each cardio session on the same machine, or use a different machine each day. Another great benefit of HIIT is that you can do it almost anywhere without any equipment at all. You can alternate fast walking or running intervals with normal walking. You can even use a jump rope.

The important thing is that you record each cardio workout and gradually increase the intensity level every week or two.

Your HIIT workout will go like this. Let’s use a stationary bike as an example.

  • Warm-up for 3 to 5 minutes by pedaling at a comfortable speed and low resistance; then start your interval work
  • 30-60 seconds: High-Intensity interval (pedal hard and/or increase the resistance)
  • 60 seconds: Rest interval (pedal at a comfortable speed with low resistance)
  • Repeat for 10-20 minutes interval training
  • Conclude with a 3-5 minute cool down

Now that you are set with three days per week with HIIT, you are probably thinking what do I do the rest of the week? Easy! We recommend simply walking or doing something active 2 additional days per week. Whether it is pushing a stroller at the park or roller blading with your friends, staying active throughout the week will keep your energy levels high and overall attitude positive.

The best way to make this your new lifestyle is t o find something you love to do and stay consistent with it. Finding a workout partner is a great way to stick with a fitness lifestyle and will also help with making your cardio training go a lot faster. Also, remember to keep a journal with you to keep track of all your progress and results. This is a great tool for motivation to look back on to see where you started and how far you have come.

By incorporating all four keystones, you are sure to achieve your best “Bikini Body” with consistent effort and discipline. This is a great starter kit to get you back in the game and feeling great. Let us reiterate that Beverly’s educational information, nutrition programs, and supplements - your Bikini Starter Kit - is No Nonsense – no gimmicks or quick fixes, just a sound tried and true formula for success. Best of luck to you and enjoy your transformation!

What Results Can I Expect from your Best Body Bikini Starter Kit Plan?

First Day: You’ll probably feel the workout after the first day in terms of soreness. But, it will take about three weeks before you start noticing results.

First Month: The first place you’ll notice results are in the areas where you natu-rally carry the least amount of fat like your deltoids and biceps. By the end of the first month you may notice a tightening in your abdominals and your thighs might feel more muscular. You’ll definitely be improving as far as toning goes, but you still might not see it yet.

Two Months: After eight weeks you will notice a definite difference throughout your entire body. You’ll see more improvement in those areas where you naturally carry the least amount of bodyfat, but if you’ve given your program eight good weeks, you are now on the way to a new body.

Three Months: After twelve weeks, you will notice a narrowing and tightening of your glute area (buttocks) and you may begin to see some definition starting to show in your abdominals. Your triceps will be tightening and others will begin noti-cing the changes you’ve made in your body.

Six Months: At six months, your hips and buttocks will be tight; your legs noticeably more shapely, your upper body will be taking on the characteristics of that athletic V shape. In short, you will appear tight and firm.

One Year: If you devote one entire year to this Body Shaping (or Re-shaping) program you will have an entirely new hard, tight, appealing body. You will also experience amazing improvement in each of these areas:

  • Fat loss/Weight loss: Do not rely on the scale during the first month, instead check out how your clothes fit. You can also use the measuring tape or bodyfat calipers, but wait at least six weeks before you start measuring progress on the scale.
  • Muscle ‘Toning’: You’ll notice improvement in the areas where you carry the least bodyfat first, for example your deltoids and biceps, but be assured that you are improving everywhere; it’s just not noticeable yet.
  • Strength Building: Every incremen-tal weight increase in an exercise is an indication of increased strength.
  • Improved Self-Image & Self Confidence: You’ll not only have your best bikini body, but you will have also improved your self-image, self-confidence, and have a renewed outlook on life!

Chest & Bicep Training with IFBB Pro MIKE FRANCOIS

Chest & Bicep Training with IFBB Pro MIKE FRANCOIS
No Nonsense Magazine 2012-2022 Collection

By: The Beverly Advisor Team

Just in case you’re new to our sport, Mike is a former National and Arnold Schwarzenegger Classic Champion. He is one of the best bodybuilders of all time. Here’s his advice for formulating a chest and bicep routine.

Chest Choose three of the following exercises per workout:
Barbell Bench Press* 4 X 8-12
Incline Dumbbell Press 4 X 6-8
Flat Bench Dumbbell Flyes 3 X 15
Upper Chest Incline Bench Press 3 X 8

*Due to the stress this exercise has on the shoulder joints, perform every 3rd chest workout. In place of the flat bench press do flat bench dumbbell press.

Biceps
Standing Barbell Curls 3X12
Seated Alternate Dumbbell Curls 3X10
Preacher Curls 3X12

I like to train on the following split routine:

Monday Chest, biceps and abs
Tuesday Back, calves
Wednesday Off
Thursday Legs, calves
Friday Shoulders, triceps and abs
Weekend off

“As you can see from the above exercises and routines, there isn’t a lot to it, at least ostensibly. What you don’t see, and I can’t make you see by just writing it out is …..INTENSITY! You can do all the fancy new exercises and machines, but without intensity in your training, you will not make great progress. Du-ring the off season rest should be kept in the general area of 45-90 seconds. Any less, and you won’t recover well enough for your next set, any more, and the intensity drops off.

Look at every session as a step towards reaching your goal(s). It isn’t one workout that makes you better, or even one week of good workouts. It is day after day, week after week, month after month of high intensity training and proper nutrition! Just ask yourself each day, “Did I do everything I could do within my power to better myself?” If you HONESTLY can say you did, then you are on the right path. If you can’t say yes to that, it is NOT TOO LATE! START NOW!”

You can contact Mike by:
Email: classic@mikefrancois.com
Web: www.MikeFrancois.com

Bikini Competition at 40+ More Than a Hobby

Bikini Competition at 40+ More Than a Hobby
No Nonsense Magazine Volume 25 #1

By: Teresa Elam, OCB Bikini Pro

At a Glance: Teresa Elam, OCB Bikini Pro

Age: 47

Occupation: Physical Therapist Assistant

Current Residence: Virginia Beach

Years training: Consistently now for 6 years

Height: 5'10"

Weight: Off-Season: 146-150, Contest: 133

Favorite Beverly Supplements: Mass Aminos and Ultra 40. Ultra 40 helps improve muscle fullness, strength, and tone. It also helps support red blood cells and re-oxygenation during intense, fast-paced workouts. Mass Amino Acids help me build and preserve lean muscle while I'm getting leaner at the same time.

Favorite Contest Prep Meal: I love my oatmeal with eggs sunny side up. I could eat this all day long.

Music: I love all music, but SoCal is my go-to for cardio and workouts.

Hobbies and Interests:I love painting artwork and enjoy hanging it in my home. I also enjoy painting for others. I always said that when I owned my own home, I only wanted to hang my paintings in it, and now I'm able to do that. People always tell me that I should sell them, but I prefer to give them as a gift. They mean too much to me to sell. Maybe one day, though.

Words to live by: I always say, "You should treat people how you want to be treated. You get back in the universe what you give." I truly believe in this.

IG: TeresaJJ

I began my competition journey in earnest six years ago. I had just turned 40 and was suffering from health issues that would require a hysterectomy to resolve. I tried to put the surgery off, but my condition became uncontrollable, and I ended up in the emergency room requiring four liters of blood. As a result, I became anemic, and surgery had to be postponed for a couple of months until my doctor could get it under control.

Finally, after surgery and an 8-week recovery, I slowly started some easy walking in my neighborhood. Even though it was the middle of winter, I looked forward to my walk every morning, gradually working up to three miles a day. On one of my follow-ups, my doctor cleared me to begin exercising. She knew I couldn't wait to get into the gym and emphasized that I must ease into it with no heavy lifting.

 

Natural Bodyz was the perfect gym for me. I started cautiously, learning what I could and couldn't do. As I grew stronger, I began feeling better about myself. But, summer was coming, and I wanted to have my bikini body back sooner than later. I hired a trainer, Terrence Bond, and began my four-month summer body program. As my training became serious, I met some members preparing to compete in a bodybuilding show. My goal was only to get in shape for summer, but I was intrigued by their lifestyle.

I signed up for a new three-month program that would help me prepare for my first bodybuilding competition. I wasn't sure how well I would do; I mean, I was 40 years old and would be competing against 20-year-olds. But I said, "Why not!". At least I'll have an amazing body for a 40-year-old, right?

My first show would be the OCB Battle for Tidewater. I was excited and so nervous during my prep, knowing that I would step on stage in a little bikini and sparkly heels at 40 years old alongside all these young girls. But I did. And I won every category I entered that day, including my Bikini open pro card and Masters Pro card. What made it even more rewarding was that all my friends, family, and coworkers were there to celebrate with me since it was local.

It was so exciting, and I just loved it from the moment I stepped on stage. I've been competing in bodybuilding competitions ever since. Even today, I get nervous and excited, but I'm so happy to be up there on that stage. I'm proud to represent the 40+ ladies on that stage, even when there are girls as young as my daughter standing next to me. I have competed in nine OCB shows and have won multiple 1st places not only in Masters Bikini Pro but also in Open Bikini Pro. I also have won 2nd overall in the last 2 years at the prestigious Yorton Cup. I'll be there again this year, gunning for that 1st place trophy. I'm now 47 years old and believe I still have a few more years of competing before I retire.

Diet

I eat six times a day, whether in a bulking or cutting phase. My first meal is at 7 am, and my last meal is around 8-9 pm. Meals vary but here is an average day for me. I drink at least 150 ounces of water a day to keep hydrated. I usually put lemon or lime in my water 2-3x a day.

Meal 1: ¹⁄₂c oats (with cinnamon, salt, and a tbsp of canned pumpkin), 5 egg whites and 2 whole eggs, 1c almond milk, 1 tbsp roasted pumpkin seeds

Meal 2: 4oz grilled or air fried chicken or ground turkey, ¹⁄₂c rice (white or brown), ¹⁄₂ avacodo

Meal 3: 4.5oz ground chicken or turkey, 2 low carb tortilla wraps, ¹⁄₄c rice or ¹⁄₂c black beans, add tomatoes and green chili sauce for tacos, and 2 tbsp vegan Greek yogurt with ranch powder seasoning

Meal 4: 4.5oz fish sautéed using gluten-free breadcrumbs, 5oz veggies sautéed in coconut oil with peppers

Meal 5: Same as meal four

Meal 6: 4oz salmon, 3oz avocado, side of diced cucumber and tomatoes

Supplements

I feel using supplements is very important. I like the Ultra 40 / Mass Aminos stack to maintain muscle mass. Another favorite to retain my lean muscle while dieting is Muscle Synergy before my workouts. It makes my body look more defined and not bulky.

Here's how I incorporate Beverly supplements into my daily schedule:

7-Keto MuscLean 2 capsules upon arising & again with meal 2

Lean Out 1 capsule with meals 1, 2, and 3

Ultra 40 Liver Extract and Mass Aminos 3 or 4 tablets each with meals 1, 2, 3, & 4

Muscle Synergy powder 2 scoops pre-workout

Energy Reserve 1 tablet with meals 1, 2, & 3

I also take a probiotic in the morning and at night

 

Training

During my building phase, I usually train four times a week, in-corporating two leg days and two upper-body days. I follow each program for about four to eight weeks. Then I will switch it up by using different exercises or rep ranges. Below is an example of a typical building phase using supersets. Do 3-5 sets of 8-10 reps for each exercise.

Day 1 Glutes & Legs
Glute Bridges (legs pointed out) / Hack Squat
Glute Bridges (legs pointed forward) Straight Leg Deadlift
Smith Machine Sumo Squats / Bulgarian Split Squats
Barbell Squats / Box Step-ups (slow going down)

Day 2 Back & Chest
Wide-grip Pullups / Bench Press
Seated Rows (w/rope) / Incline DB Press
1-Arm Lat Pulldowns / Cable Flyes
DB Rows / Chest Press Machine

Day 3 Rest

Day 4 Shoulders & Biceps
Arnold Press / Hammer Curls
Alternate DB Press / Rope Curls
Lateral Raises / Incline Curls
Military Press / EZ Bar Curls

Day 5 Legs
Squats / Sumo Squat
Leg Press / Sumo Leg Press
Leg Extension / Seated Leg Curl
Deadlift / Hack Squat

 

Days 6 & 7 Rest

I don't perform any direct ab exercises throughout most of the year but keep a tight core while I train. During the last eight weeks before a contest, I will incorporate some light core move-ments and perform stomach vacuums.

I spend 10-15 minutes warming up before each workout and like to do foam rolling or active stretching after workouts. I usually have a vegan protein drink after training. Beverly has a great vegan option called PBP.

Cardio

My favorite cardio is inclined walking. I feel like I get a good burn, but the intensity is low enough that I can maintain it for 30-35 minutes 4 to 6 times a week. I usually set the treadmill at a maximum incline, but my speed level is just 3-3.2 mph.

I also have a love-hate relationship with Tabata sprints on the treadmill. I only do those when I want to cut a little more or get a better sweat session. The intervals for Tabata sprints are 20-second sprints with 10 seconds of rest for eight minutes total.

Some Other Things You Might Not Know About Me

I married my husband, Marcus, in 2020. He also competes and recently won his Masters pro card. Our goal is to compete in the Yorton Cup together. I also got my daughter into competing when she graduated college. I helped her prep, made her meals, kept her accountable, and was also her posing coach. She made me so proud in her 1st show, the 3rd anniversary of my first show; she won her Bikini pro card.

Since I take posing so seriously, I would like to give you some posing tips if you decide to compete on stage. Don't wait to learn how to pose. Once you know you're going to compete, watch videos on YouTube to learn your organization's posing guidelines. If you can, hire a coach to give you feedback. It will help if you video yourself to see any flaws in your posing. Your "Stage Presence" sets the tone for the judges. As soon as you walk out there, you need to convey confidence from head to toe. Make sure you are poised, elegant, and look like you're having fun up there. Finally, you need to pose for 10-15 minutes every day while prepping, even if you have been on stage before. It just has to become part of your daily routine. I hope these tips help and happy posing.

In Closing

Always make time for what you really want in life. No matter how busy your life becomes, you have to accept those challenges and make priorities. I am a mom of two with a disabled daughter. I have traveled back and forth five hours each way nearly every weekend to my daughter's college soccer games for four years. Yet I still was able to compete because it was something I loved and wanted to do.

Competing may have started just for fun, but now it's more than a hobby and has become part of my daily life. I would have never thought six years ago that my life would be structured this way. I enjoy working as a physical therapist assistant; that is my day job, but I enjoy competing and helping others become better on stage. It may eventually become my actual "day job" because I can't see myself not having some part of this life in my daily routine.

Lifting – A Lifelong Passion… and Still Going

Lifting – A Lifelong Passion… and Still Going
No Nonsense Magazine Volume 25 #1

By: Steve Rouff

At a Glance: Steve Rouff

Age: 55

Occupation: Director, Strategic Program Management – Kroger Co.

Current Residence: Cincinnati, OH

Years training: 40+

Weight: 185

Favorite Meal: Shaved Brussel sprout salad with grilled chicken breast and a hardboiled egg.

Favorite Supplements:Creatine Select, UMP, Glutamine Select, FitTabs, and Up-Lift

Hobbies and Interests: Performance automotive (new and classic), hiking, and travel with my wife, Kelly.

Words to work out by: Trust the process and be disciplined. Know and listen to your body. Training builds both a strong body and mind that brings opportunity to both your professional and personal goals.

My interest in lifting began when I was 4 years old, drawn to the sound of 45-pound steel plates smacking together in the home built gym attached to our house. My dad, Tom Rouff, had started out with an interest in bodybuilding in the early sixties, winning Mr. Cincinnati and then getting into Olympic lifting. He went on to make the USA Olympic Team in the '70s (see Tom's photo below). His dedication to the sport continued, and I started Olympic lifting at age 10. My first meet was a state-level meet at the age of 13 with a body weight of 84 lbs. I won my weight class and "Best Lifter," which is given to the lifter with the best total to body weight percentage.

 

I continued lifting through high school, and at age 16, I captured my first national gold medal in the US Junior Olympics at a body weight of 148. My main diet during this time was chicken and more chicken for protein with fresh vegetables from the garden and some light supplements. (Ok, I did have a couple of cheat days a week, but I was a teenager, and it didn't have any effect on my weight classes) We trained 5 days per week with sessions focusing on speed, technique, and strength. Olympic lifting mainly utilizes fast twitch muscle fibers, so training was intense and focused.

Throughout my high school years, my dad and I continued to train together and competed in many of the same meets. By the time I was 20, I had captured state, regional and national titles. At 23, I competed in the Junior and Open Olympic Nationals. I placed 3rd overall in the 181-lb weight class. I had dedicated most of my life to Olympic lifting, but now I needed to give my body a break. It was tough, but I decided to hang up my Olympic lifting gear.

In 1995, I joined our local Powerhouse Gym and met my wife, Kelly. We trained together, and I began to focus on competing in bench press competitions in the National Athletic Strength Association (NASA), and local gym meets. The lifters at Powerhouse Gym introduced me to Beverly International supplements. Muscle Provider, Mass Aminos, and Ultra 40 were my mainstays.

 

Fast forward to October 2019, we decided to complete our home gym and start setting some new goals for competing in powerlifting bench competitions once again. We updated our home gym(most of our basement) with Rogue equipment alongside all my old school York weights from my Olympic lifting years. Now it was time to sit down and start planning training, nutrition/supplements, and which meets I wanted to target.

Nutrition and Supplement Plan to Gain Strength and Drop Bodyfat

I turned 55 this year, placing me in the 55-59 Masters class and at the front end of the age group. I wanted to add strength while bringing my weight down from 198 to 181 lbs. I've choked down many different protein powders throughout my years of lifting. When I discovered Beverly's UMP, the taste made me feel like every day was a "cheat day." Not only that, but I created a lot of space in our pantry by throwing out all the half-full protein products I had accumulated but couldn't finish.

My wife and I eat a relatively clean diet, allowing one day a week to indulge. As an aging lifter, I knew I couldn't train myself out of a bad diet and that I needed to rely more on my supplements and meal planning to achieve the results I was after. Since I'd had solid results with Beverly products in the past, I referenced their Nutrition and Supplement solutions at BeverlyInternational.com for some guidelines. It was easy to develop the best supplement strategy for me that was aligned with my goals and budget.

My nutrition and supplement plans were designed to gain strength while dropping extra body fat. I went from a body weight of 198 to 181 in 4 months, getting me close to a double bodyweight bench press.

 

Meal 1 – 6:30 am
(30 minutes pre-workout)

2 scoops of UMP with cold water, 1 scoop of Power Greens powdered (generic), 2 hard boiled eggs

Supplements
1 scoop Creatine Select, 1 scoop Glutamine Select, and 2 scoops Up-Lift with cold water, 2 FitTabs, 6 Mass Aminos, 6 Ultra 40, 3 Quadracarn, 1 Lean Out, 6 GH Factor

Snack (midmorning/post workout)
1 scoop Glutamine Select w/water, 12 almonds, 1 tbsp natural peanut butter, 1 rice cake

 

Meal 2 – Lunch (11:30 am)
6oz grilled chicken, 2 cups broccoli, 1 half sweet potato, 2 sugar-free Jello cups

Supplements
6 Mass Aminos, 6 Ultra 40, 3 Quadracarn, 1 Lean Out

Snack (Mid-Afternoon 2:30 pm)
My favorite snack late afternoon is two scoops of chocolate UMP, blended with ice and water. This quenches my sweet tooth with what is like a soft serve chocolate ice cream (highly recommended)!

Meal 3 – Dinner (6:00 pm)
6oz grilled chicken , 8 cups of salad greens, 1 cup non-fat plain Greek yogurt w/1 Truvia sweetener. (For dinner, my wife and I have a variety of meals that consist of lean meat proteins, various salads, and, or a vegetable.)

Supplements
1 scoop Creatine Select, 1 scoop Glutamine Select, 2 scoops Up-Lift with cold water, 2 FitTabs, 6 Mass Aminos, 6 Ultra 40, 3 Quadracarn, 1 Lean Out, 6 GH Factor

You'll notice that I'm taking quite a few tablets with my meals:

6 Mass Aminos
6 Ultra 40
3 Quadracarn
1 Lean Out

... the results make it worth it

In Closing

At the time of writing this article, I've hit my weight goal of 181lbs and am three weeks out from my national qualifier meet. I'm on target for setting the state record and am feeling confident. My lifting journey has introduced me to my wife, countless new friends, and opportunities to train alongside the best.

A special thanks to my dad and coach for setting me on this journey so many years ago. The confidence and discipline he taught me have opened many doors personally and professionally. He still offers support, solid training tips, and guidance. Like many of us pushing to find our limits, my biggest competitor is myself. Staying focused through the peaks and plateaus for success.

Stay focused and listen to your body – we'll see you around the gym.

Postscript: "Hi Sandy - Had a good weekend. For the two meets, I walked away with 3 gold and 1 bronze and set 4 State Records (on my first attempts, both days, I set the record and then broke my own record on my second attempts).

I changed into my Beverly shirt on day two for the medal presentation. I was asked a few times if I was a rep for the company!!!"

THE ULTIMATE NATURAL MUSCLE SIZE PROGRAM

THE ULTIMATE NATURAL MUSCLE SIZE PROGRAM
No Nonsense Magazine 2012-2022 Collection

By: The Beverly Advisor Team

Here’s what this program can do for your muscles.

Beverly has been building natural muscle since 1967. Natural Muscle Size is one of our most popular supplement programs for three main reasons:

  1. Based on client feedback, it is possible to gain 3- 8 pounds or more of muscle and measurable increases in muscle girth (e.g. chest and arm circumference) by the time you’ve completed Levels 1 and 2, and a total of 10-12 pounds of muscle by the time you’ve completed Level 3. (This is natural muscle - not the kind that begins to “deflate” in a matter of days.)
  2. It works for everyone from hard gainers to 55- year-olds and beyond.
  3. Every supplement in the program is backed by our zero-risk, 60-day, 100%-satisfaction guarantee.

Add it all up, and Natural Muscle Size is about as close to a muscle-building “slam dunk” as you can get. So make a copy today, tape it to your fridge, and follow it level by level, step by step. You can’t help but grow.

Who is it for?

The Natural Muscle Size program is designed for any healthy man who wants to increase the size of his muscles.

How does it work?

Start at Level 1 and work your way up to Level 3. Follow the instructions for each level exactly as described.

How should I train and eat during this program?

Training and diet are critical determinants of your success with any supplement program, of course. You’ll find a training routine and meal plan following this article which will work fantastic when used in conjunction with the Natural Muscle Size Supplement program.

How will I know how much to order of each supplement in the program?

Your needs will vary according to your bodyweight and training routine, among other factors. Simply call or email us and a Beverly Supplement Advisor will help you figure out exactly how much to order of each product so that you don’t interrupt your program by running out.

NATURAL MUSCLE SIZE SUPPLEMENTS

LEVEL 1: (LASTS ROUGHLY 6-8 WEEKS, DEPENDING)

ULTIMATE MUSCLE PROTEIN (UMP) Take 1-2 scoops post-workout and 1-2 scoops before bed. On rest (no workout) days, take 1-2 scoops in the morning or afternoon and 1-2 scoops before bed. Note: If you are a hard gainer or a very active individual who requires additional calories, you can replace UMP with Mass Maker Ultra (MMU), or use both products. If using both products, take MMU post-workout and UMP before bed.

ULTRA 40 & MASS AMINO ACIDS Start by taking 6 tablets of each product daily for the first week. Each week thereafter, increase your daily allotment of tablets by 2 until you reach the ultimate dose of 1 tablet per 10 pounds of bodyweight. (Refer to the example below.) Upon reaching your ultimate dose, proceed to Level 2. Spread your daily allotment of tablets across the day in smaller doses (e.g. 2-4 tablets each).

Example: To calculate your ultimate daily dose, divide your bodyweight by 10. If the number you get is odd, round it up to the next even number. For example, let’s say you weigh 170 pounds. 170 divided by 10 equals 17, an odd number. Round this up to the next even number, which is 18. This is your ultimate daily dose of tablets for each of Ultra 40 and Mass Amino Acids. Here’s how you would build up to this dose:

Week 1: 6 tablets of Ultra 40, 6 tablets of Mass Amino Acids daily
Week 2: 8 tablets of Ultra 40, 8 tablets of Mass Amino Acids daily
Week 3: 10 tablets of Ultra 40, 10 tablets of Mass Amino Acids daily
Week 4: 12 tablets of Ultra 40, 12 tablets of Mass Amino Acids daily
Week 5: 14 tablets of Ultra 40, 14 tablets of Mass Amino Acids daily
Week 6: 16 tablets of Ultra 40, 16 tablets of Mass Amino Acids daily
Week 7: 18 tablets of Ultra 40, 18 tablets of Mass Amino Acids daily

LEVEL 2: (LASTS ROUGHLY 4 WEEKS)

Instructions: Take the supplements listed below in the doses indicated.
Once you have used up your entire bottle of Creatine Select, proceed to Level 3.

ULTIMATE MUSCLE PROTEIN (UMP) Same as level 1

ULTRA 40 & MASS AMINO ACIDS Same as Level 1 (ultimate dose).

Note: Many Beverly clients have exceeded the ultimate dose of Ultra 40 and Mass Amino Acids with great success. For instance, bodybuilder Joe Corbett, who is featured elsewhere in this magazine, recently won his class at the Team Universe in Classic Physique. He takes 8 tablets of Ultra 40 and 8 tablets of Mass Amino Acids at each of his 6 daily meals.

CREATINE SELECT Start by taking 1 serving, 4 times daily, for 5 days. This is the loading phase, during which your muscles will become saturated with creatine. Mix each serving with 10 oz (1 1/4 cups) of water and make sure to drink one of the servings 15 minutes before your workout and another 15 minutes after your post-workout meal. After the loading phase, take 1 serving of Creatine Select daily (either before your workout or after your post-workout meal) until you have used up your entire bottle. Then proceed to Level 3.

LEVEL 3: (LASTS ROUGHLY 4 WEEKS)

Instructions: Take the supplements listed below in the doses indicated. Stay with Level 3 for 4 weeks. Then take one week off from training and supplements and begin a different routine or return to Level 1 and repeat.

ULTIMATE MUSCLE PROTEIN (UMP) Same as level 1

ULTRA 40 & MASS AMINO ACIDS

Same as Level 1 (ultimate dose).

MUSCLE SYNERGY (tablets or powder -your choice). If you weigh less than 200 pounds, take 16 tablets or 2 scoops daily. If you weigh 200 pounds or more, take 24 tablets or 3 scoops daily. Divide your daily allotment of tablets/scoops into smaller doses and take them throughout the day, ideally upon awakening in the morning and before working out. For instance, a 170-lb male would take 2 scoops or 16 tablets daily, divided into two equal doses of 1 scoop or 8 tablets each. Swallow each tablet one at a time with water.

QUADRACARN Take 3 tablets, 3 times daily on workout days. On rest days, take 3 tablets, 2 times daily. Don’t miss a dose. Carnitine takes time to accumulate in your body and deliver results. Consistency is important.

WHAT DO THE PRODUCTS IN NATURAL MUSCLE SIZE DO?

UMP is our “gateway” protein supplement. Its unique blend of sustained-release casein and fast-acting whey enhances muscle building (anabolism) and prevents muscle breakdown (catabolism) for hours at a time. You can use it to make delicious shakes and an endless variety of guilt-free, hunger-quenching treats. (Recipes are available on our website, BeverlyInternational.com.)

Derived from 100% Argentinean beef liver, ULTRA 40 is rich in an array of blood- and muscle-building factors. This nutritional powerhouse from the pre-steroid era of bodybuilding boosts stamina, pumps, recovery, and strength unlike anything else.

MASS AMINO ACIDS contains high levels of peptide-bonded amino acids, which studies suggest have up to double the anabolic potency of regular food. This may explain why so many of our male clients count on it to increase and preserve muscle size, especially during periods of hard training or when rehabilitating an injury.

CREATINE SELECT contains the most proven type of creatine, plus beta-alanine, phosphates, and electrolytes. Unlike other creatine products, Creatine Select is easy on the stomach and produces rapid increases in muscle mass and performance without bloating or puffiness. It really is a hard gainer’s dream. As one Beverly client reports, “[Creatine Select] produces results almost immediately. It’s pretty crazy.”

You’ll feel the impact of QUADRACARN (pronounced “kwa-dra-carn”) on your physique from head to toe, with benefits including energy, testosterone, mood, anti-aging, cognitive performance, sexual health, vascularity, pumps, and more. Men 35 years of age and up use it to optimize testosterone safely and naturally.

MUSCLE SYNERGY is another great supplement for the 35+ athlete. It contains a synergistic combination of nutraceuticals that help you build and preserve muscle size and strength, among other benefits. It is available in tablet or powder form.

Get Immediate Help with your Natural Muscle Size program!

Phone calls may seem “old school”, but sometimes a few moments on the phone can help you solve a problem faster than anything else.

If you’ve got a question about the Natural Muscle Size program, or just want to find out how much of each product you need to order, simply call the number shown below Monday to Friday, 9 AM to 5 PM ET and speak to a Beverly Supplement Advisor. Each Advisor is hired and trained by Beverly and personally uses our products.

Here’s a 4-Day per Week Workout You Can Easily Complete in 60 Minutes or Less Per Day

Here’s a 4-Day per Week Workout You Can Easily Complete in 60 Minutes or Less Per Day
No Nonsense Magazine 2012-2022 Collection

By: Roger Riedinger, Beverly International

You don’t have to spend hours in the gym to become very strong and muscular. Here is a sample program you can try where you’ll work each body part twice per week, but you’ll keep your total number of workouts to just 4 per week. Each workout should take 60 minutes or less (including warm-ups). Start rela-tively light and add weight each week. Pay close attention to “How to Progress” below.

Day 1: Legs, Abs
Squat (warm up, then) 3x5
Squat (down set) 1x10
Leg Curl 2x15
Leg Extension 2x15
Sit Ups or Crunches 3x15-25
Calf Raises 3x12-15

Day 2: Chest, Arms, Calves
Bench Press (2 warm up sets x5, then) 3x5
Incline DB Press 3x6-8
Standing Alternate Curls 3x6-8
Triceps Pushdowns 3x8-12
Seated Calf Raises (or 1 Legged Calf Raise) 3x10-12

Day 3: Back, Shoulders, Abs
Deadlift (warm up, then) 2x5
Front Pulldowns 3x8-12
Bent Row 3x6-8
Military Press 3x6-8
Leg Raise 3x15-25

Day 4: Whole Body
Bench Press (warm up, then) 3x3
Bench Press (down set) 1x15
Squat (warm up, then) 2x15
Reverse Grip Lat Pulldowns (or chins) 2x6-8
DB Shoulder Press 2x6-8
BB Curl 2x6-8
Lying Triceps Extension 2x8-12

How to progress

Proper progression is essential to the success of any workout plan. Here are some guidelines to make sure you get the best possible results from this 4-day per week workout.

  • Exercises calling for 5 reps or 3 reps - add weight the next time whenever you can get your target number of reps on all sets. Example: Day 1 Squat calls for warm-ups and then 3 sets of 5 reps; if you use 275lbs and achieve 5 reps on each set, then use 280lbs the following week.
  • Exercises calling for 6-8 reps per set – if you get at least 8 reps on your first set and 6 or more on your last set, add weight the next time.
  • Exercises calling for 8-12 reps – when you can get 12 reps on the first set, increase poundage slightly the next time you do that exercise. (Same for exercises calling for 12-15 reps.)
  • Exercises calling for 15 reps – try to get 15 reps on each set. You might have to lower the weight slightly for the 2nd set. Use the 1st set as your gauge, if you get 15 reps then add weight the next time you to that rep scheme.
  • On abs, just work up until you can do 3 sets of 25 reps of each exercise.

Almost everyone tries to increase poundage too fast, or by too large an increment. Use 5-lb increases for the Squat, Bench Press, and Deadlift. For the other exercises, use the smallest increase possible. It would pay off in the long run to pur-chase some 1.25lb plates or PlateMates and take them to the gym in your bag.

Gain Muscle while Losing Fat Nutrition Guidelines

Here are some nutritional guidelines to help you get the most from the accompanying workout program. If you want to gain muscle and strength, protein is of first importance. You should strive for 1-1.5 grams of protein per pound of body weight daily. Try eating 3-4 food meals, and drink 2 protein shakes each day.

Many successful bodybuilders consume 30-40 grams of protein at breakfast, lunch, and dinner, 2-scoop UMP shakes mid-morning and mid-after-noon (40 grams per shake), and a smaller protein meal or shake before bed (about 20-30 grams of protein). They take 4-6 each of Mass Aminos and Ultra 40 liver tabs with each meal to further supplement their protein intake. If you want to gain muscle and strength, you should do the same.

Carbohydrates should be between .5 and 1.0 grams per pound of body weight per day. If your primary goal is to lose fat, adjust your carb intake to the lower end of the given range; to gain, adjust carb intake closer to 1 gram per pound of body weight.

If you have any questions you’d like answered, or comments regarding training as you age, please send them to: rogerr@beverlyinternational.net

Trim and Tone Figure Plan

Trim and Tone Figure Plan
No Nonsense Magazine 2012-2022 Collection

By: The Beverly Advisor Team

In this article we want to share one of Beverly International’s best “Tone and Trim” Nutrition and Training Plans. The nutrition, training, and supplement plans work synergistically to help you lose fat, while at the same time adding strength and lean, shapely muscle. It’s time tested and has proven extremely effective for females who want to get on the fast track to their ideal body.

Trim and Tone Figure Nutrition Plan

Meal #1: Protein Source (choose 1 or 2 from the list below) along
with ¹⁄₂ cup oatmeal

1 whole egg + 3 egg whites
1 scoop Ultimate Muscle Protein
3oz lean beef or chicken breast

Meal #2: 2 scoops Ultimate Muscle Protein, 1tbsp healthy fat source (olive oil, flax oil, almond butter or heavy cream)

 


Whole Food Option: 1 can or pouch tuna, one small apple or orange

Meal #4: 2 scoops UMP in water

Meal #5: 6oz salmon or very lean meat (chicken breast, fish, turkey breast, lean beef – sirloin, filet, etc.), 1 cup low carb vegetables, and/or salad with 2 tbsp vinegar and oil dressing. Consume at least 2 liters of water each day.

Trim and Tone Figure Supplement Plan

Now, we’ll take a look at the best supplement program to achieve your goal of a tight, fit physique. We’ve listed two levels, Essential and Advanced. Choose the one that best fits your budget and time line. We recommend you start with “Essen-tial” for at least one month. Then add the supplements in the “Advanced” category during the 2nd month.

ESSENTIAL:

UMP: Start with 2 containers of UMP (pick your favorite flavors, and be sure to mix it up for variety). Use 2 UMP shakes daily as directed in the Trim and Tone meal plan.

Lean Out and 7-Keto MuscLean: Start with two bottles of each. Take 2 Lean Out with each and every meal. The full dose of 7-Keto is 3 capsules 2x daily about 6 hrs apart. Meals 1 & 3 would be a good time to take 7-Keto. If you have a caffeine sensitivity, begin with 2 capsules 2x daily and work your way up to the full dose.

ADVANCED:

To accentuate lean muscle retention and building (choose Glutamine Select if you prefer a powdered drink mix or Muscularity if you prefer capsules)

Glutamine Select: Mix 1-2 scoops in water and take during training (and between meals if you need something to help with cravings and hunger).

Muscularity: Take 2 or 3 capsules with each and every meal and shake.

Trim and Tone Workout Plans for Females

Trim and Tone Course #1

For beginners or those who have taken an extended lay off from the weights

If you’re new to weight training or have had an extended lay off, here is a routine that will help you get started on the road to your best you. You’ll be using a total body workout 3 days a week.

Don’t be misled into thinking you need to focus on certain muscle groups with different exercises each workout. Wor-king your total body each workout has numerous advantages at this stage of your program. By working large muscle groups (legs, glutes, back, and chest) each workout you’ll burn more calories and increase your strength much faster. You’ll also be learning to work hard and use your body as a unit. You can do all these exercises at home with a barbell or dumbbells and a bench.

Squat 3x8-12
Deadlift 3x6-10
Bench Press 3x8-12
Bent Row 3x8-12
Shoulder Press 3x6-10
Curl 3x8-12
Crunch 2x12-15
Leg Raise 2x12-15

If you work hard on these exercises, you will experience noticeable results by week 4. You should try to complete this course of exercises in 45 minutes each workout. Add weight whenever you reach 10 or 12 reps in perfect form on all 3 sets. On abs, continue to add reps until you reach 25 per set.

 

Trim and Tone Course #2

For females with weight training experience or who one day would like to compete (or look like you could if you wished to)

Your weight training goal for this program is to improve your muscularity, muscle tone, and separation while developing an athletic looking physique. Train with weights 5 times per week Monday through Friday. You can adjust the days as necessary but really try to get in 5 training sessions per week. We’ll be focusing on the parts that are especially important for achieving a “Figure/Physique Competitor” like look - the legs, back, shoulders, and arms (and of course abs and glutes).

Day 1: Legs (Quad emphasis)
Day 2: Back / Delts / Biceps
Day 3: Chest / Triceps
Day 4: Legs (Glute / Hamstring emphasis) Day 5: Back / Delts / Arms

In this program you’ll use the most effective progression scheme, the Double Progressive System. After a warm-up, use the same weight for all sets. Start at the low end of the suggested rep range. Gradually in-crease the repetitions, usually adding one rep each week until you reach the top number of suggested reps for each set of a particular exercise. Then add weight and start over at the lower end of the rep scheme.

Use as much weight as you can with perfect form for the target amount of reps. If you can do more reps than the target, add weight. If you can’t get at least the lower recommend amount of reps, then lighten the weight slightly. Go pretty quick between sets. You should not rest more

Monday: Legs (quad emphasis)
Leg Press 3 x 10-15 reps
Squats 3 x 8-12 reps
Hack Squat Machine 3 x 10-15 reps *do the hack squats as one and one half reps. This means go all the way down below parallel with your quads, then come half way up, then all the way back down, and then all the way up. This equals 1 repetition.
Stiff-Legged Deadlift 3 x 12 reps
Leg Extensions 3 x 12 reps
Abs for a total of 8 sets of 25-50
(use any variety of exercises you want)

Tuesday: Back, Delts, Biceps (light day)
One Arm DB Row 3 x 8-10 reps
Pulldowns 3 x 8-12 reps
Seated Cable Row 3 x 8-12 reps
(or do any seated machine row)
DB Lateral Raise 3 x 10 reps each way
(bent-over lateral, side lateral, front raise)
Cable Curl 3 x 8-12 reps
Incline DB Curl 3 x 8-10 reps
Calf Raises for a total of 6-8 sets of 15 reps on any combination of machines

Wednesday: Chest, Triceps
Incline DB Press 4 x 6-10 reps
Flat Dumbbell Press 4 x 8-12 reps
Pec Deck 3 x 8-12 reps
Tricep Pushdowns 4 x 8-12 reps
Lying Tricep Extension 4 x 10-12 reps
Abs for a total of 6 sets of 15-25 reps

 

Thursday: Legs (glute emphasis)
Romanian Dead Lift 3 x 10-15 (superset with next exercise)
Wide Leg Press 3 x 10-15
Leg Curl 3 x 6-8 (superset with next exercise)
Walking Lunge 3 x 12-15 steps with each foot
Leg Extension 3 x 12 (superset with next exercise)
Smith Machine Squat 3 x 12 (do not lock knees at top)
Calf Raises for a total of 6-8 sets of 15 reps on any combination of machines

Friday: Delts, Back, Biceps, Triceps
Shoulder Press 3 x 6-10 (superset with next exercise)
Lat Pulldowns 3 x 8-12 reps
Upright Row 3 x 8-10 (superset with next exercise)
Straight-Arm Pulldowns 3 x 10-12 reps
Bent Over Laterals 3 x 10-12 (superset with next exercise)
Seated Cable Row 3 x 8-12 reps
Barbell or EZ Curl 3 x 6-10 reps (superset with next exercise)
Close Grip Bench Press 3 x 6-10 reps
Concentration Curl 2 x 10-12 reps
Bench Dips 2 x 10-15 reps
Abs for a total of 8 sets of 25-50

Your training is very important, but it’s the Trim and Tone Nutrition and Supplement plan that will account for up to 80% of your results, so please take it very seriously. Follow it as close as possible to the letter each day. Prepare your food in advance and steel up your self-discipline. Decide that you will persevere and succeed. You can do it!