I was not athletic in my teenage years. I found running only in my 30s as I sought to get my weight down. I discovered that I loved the discipline, competition, and life-long friendships of a very accomplished group of men and women who often placed in their age groups and overalls in many endurance events.

My unexpected journey from endurance athlete to competitive bodybuilding began on Patriots Day, 2016, the third Monday in April, when I planned to be on the starting line for my fourth Boston Marathon at age 55. Instead, I was in my chiropractor's office choking back tears, frustrated at having to scratch my race, and, most of all, mad at myself for having failed my first attempt at rehabilitation for an L5/S1 disc injury one year earlier.

The training and nutrition program explained in this article is perfect for anyone who needs to gain bo-dyweight, along with more muscle size and strength. If you follow the workout and supplement plan as written, you should conservatively gain a minimum of six pounds in six weeks. Follow either of the training programs intelligently and the accompanying nutritional program to the “tee” and a ten-pound gain in six weeks is highly achievable.

Muscular Weight Gain Training Rules

1. Train 3 days per week. No extras!
2. Do only the exercises listed.
   Do not add anything.
3. Do 3-8 reps on each work set.
4. Do 3-5 work sets on each exercise.
5. Rest 3 to 5 minutes between each work set.
6. Adhere to the compound interest cumulative nutrition plan as closely as possible.
7. Follow this program for six weeks.

Monday:
Chest, Biceps and Triceps

Chest

Bench Presses: 2 warm-up sets, 3 work sets; 5 reps per set.

Your first warm-up set of 5 reps will be with about 60% of your work set weight. If you plan on using 200lbs for your 3 work sets, you’d use 120lbs for your first warm-up set of 5 reps, 160lbs (80%) for your second warm-up set and then 200lbs for 3 sets of 5 reps. If you successfully achieve 5 reps in good form on all your sets, add 5lbs to each set the next week.

Incline Press: 3 work sets; 8 to 4 reps.

You can use a barbell or two dumbbells, whichever you prefer. I use barbell inclines in this particular workout because we’re going to be adding weight and going down to just 4 reps on the last set so the dumbbells can get a bit unwieldy. Do one warm-up set of 12 reps, then choose a weight that you think you can get for 8 reps. If you make 8 – stop! For the second set add 20 pounds (barbell) or 10 pounds to each dumbbell and go for 6 reps. Add 10-20 more pounds for your final work set and try for 4 reps. Record your poundages. If you successfully get 8 – 6 – 4 on your consecutive three sets, add five pounds to each set your next workout.

Biceps / Triceps

Barbell, EZ Bar or Cheat Curls: 5 sets, 5 reps (use the same set and rep scheme as bench press).

Close-Grip Bench Press or Dips: 5 sets, 5 reps.

Wednesday: Legs

Legs

Squats: 5 sets; 5 reps

Squats are undoubtedly the best exercise for weight gain. If you’ve been using a very wide stance and/or less than optimal range of motion, there’s a chance you are going to have to relearn this exercise. Use a foot position about shoulder width apart. As you descend I want you to imagine there is a marble on the center of your quad. Keep going down until the marble would start rolling toward your hips. This will guarantee that you’ve broken parallel and will reap all the benefits in added muscle and strength that come from this fabulous exercise.

Use the same progression as you did for the Bench Press. Do a general warm-up, then for your first set use 60% of the weight you will use on your three work sets. Your second warm-up set will be at 80%. You may want to experiment a little with your weights before you start this program since you may be squatting a little dee-per than normal and may have to use less weight while relearning the exercise.

Select a weight that will allow you to squat in perfect form for your three work sets of 5 reps each. When you can get 5 reps on every set – add 5-10 pounds to bar the next week!

Straight-Leg Deadlifts: 3 sets; 6-8 reps.

Form is everything on this exercise. It’s one of the best to stretch and thicken your hamstrings. Keep your back arched, head up and knees very slightly bent. Arching your back instead of rounding it like so many guys do is the key to this exercise.

Leg Curls: 3 sets; 6-8 reps.

Do not “bang out” the reps on this exercise. Instead squeeze, contract, and let the weight down slowly.

Calves

Standing Calf Raises: 3 sets; pyramid 20 down to 10 reps.

Go all the way up, hold for a two-count, and then extend slowly as far as your range of motion will allow.

Saturday: Back and Shoulders

Back

Deadlifts: 5 sets; 5 reps.

Legs shoulder width, knees bent, back arched – use an overhand grip and straps. Keep the bar close to your body as you pull. Don’t bend your arms.

Warm-up with a couple of light sets and some stretches. Then add weight as you did for the Bench Press. Add 10lbs to the bar each week that you complete all your work sets in good form.

Bent Barbell Row or Cable Row: 2 warm-up and 3 work sets; 5 reps per set. (Same sets and reps as Monday’s bench press workout.)

Pulldowns: 3 work sets; 8-4 reps (same as incline press.)

Use an underhand (palms facing) grip. Hands should be shoulder width or closer. Pull from full extension all the way until the bar hits your upper chest. Try to make your elbows follow an arced path as you pull them down and back. This is a lat builder my friends– think lats and let your biceps go along for the ride.

Shoulders

Shrugs: 3 sets; pyramid from 8 down to 4 reps.

Use straps if you like. Shrug straight upward. Try to touch your shoulders to your ears. Squeeze at the top.

Seated or Standing Military Presses: 5 sets; 5 reps (same set and rep scheme as bench press).

You can use a barbell, dumbbell, or Smith Machine for this exercise; one will work as well as the other. However, it’s easier to progress with the barbell version if you’re not afraid to put a 2-¹⁄₂ lb plate on each side each week. In six weeks you increase your poundage 25lbs – not bad!

Where’s the ab work?

Actually, handling the kind of weights you’ll be building-up to will work your abs indirectly. If you really want to add some direct ab work throw in a total of 50 reps of either crunches and/or leg raises as a warm-up to your primary workout.

An Abbreviated Version for the Slow Gainer

Recovery is a very important factor in weight gain. When you are really trying to gain additional bodyweight, do not overtrain! For many (probably, most), including those relatively new to weight training, those who work at physical labor, those engaged in organized sports, or even those who have a limited time to train, the above workout will be just too much. In that case, we recommend a shorter, but just as effective, program that will allow greater recuperation.

Monday

1. Squats: 5 sets; 5 reps (same set, rep scheme as above)
2. Bench Presses: 5 sets; 5 reps
3. Bentover Row: 5 sets; 5 reps

Wednesday

1. Deadlift: 5 sets; 5 reps
2. Incline Press: 3 sets; 8-6-4 reps
3. Pulldown: 3 sets; 8-6-4 reps

Saturday

1. Breathing Squats: 1 set; 20 reps
2. Light Pullover: 1 set; 20 reps
3. Shoulder Press: 5 sets; 5 reps

For each exercise follow the instructions listed in the full program above. The Breathing Squat is to be performed as follows: after a general warm-up load the bar to 50% of the weight that you used for your squat work sets on Monday. If you used 275lbs for your 3 work sets on Monday, use 135lbs on Saturday. Three monstrous breaths between each rep is the key, not the amount of weight you use. If you successfully complete all 20 reps, add 5-10lbs to the bar next Saturday. Don’t give up on them because they are too hard, many men have gained 50lbs and more in bodyweight by concentrating on this one exercise. For more instruction, Google “breathing squats”. On the Pullovers, keep your arms straight, use a very light weight – 20 or 25lbs is not too light, and try to stretch your ribcage.

Compound Interest Weight Gain Protocol

I got the idea for this nutrition protocol from my experience with Weider Crash Weight Formula #7 back in the summer of 1965. I was 18 years old, 6’1” and stuck at a bodyweight of 170 pounds.

The stuff was horrible but the theory behind it wasn’t so bad. Add 3500 calories daily to your normal caloric intake and you gain a pound a day. And it worked! I drank two quarts of milk per day. I used Weider Crash Weight Formula #7 and actually gained five pounds in one week. The pounds weren’t necessarily muscle because Formula #7 was 70% sugar – but still, I finally gained some weight. That experience taught me one of the basics of weight gain, “If you want to gain weight, you need more calories, PERIOD!”

Another lesson I learned from my Formula #7 experience is to add the extra calories gradually throughout the program. (One of the side effects that anyone who used Formula #7 experienced was- your body cannot get used to pounding an overabundance of calories overnight. Consequently, a lot of time was spent during the first week eliminating the extra calories.)

Here’s how you can gradually add quality calories to your nutritional intake each week and achieve pound-a-week or better gains. Get your hands on a 5lb container of new Beverly Mass Maker Ultra and add just 1 serving daily to your current nutritional food and supplement intake to begin your Compound Interest Weight Gain program.

Then each week add to your protein and calorie intake by following the suggestions below. These subtle additions to your diet will accrue week after week just like compound interest in your muscle bank account.

Week One: Simply drink one serving of Mass Maker Ultra (MMU) each day in addition to your current diet. Don’t cut anything out, just find the best time to drink your delicious MMU shake and do it consistently each day.

Added calories = 390 per day; 2730 per week; calculated gain - 0.78lb. That’s just a little over ¾ of a pound. Doesn’t seem like much, but we’re just getting started.

Week Two: Add a 2nd serving of Mass Maker Ultra to your daily nutrition. (Be sure not to cut back on any of your regular meals. In two weeks you have just increased your daily baseline calorie intake by 780 calories per day (that’s more than a one pound weight gain each week).

Added calories = 780 per day; 5460 per week; calculated gain – 1.56lbs.
Cumulative week 1 and week 2 calculated gain = 2.34lbs.
(You’re well on your way).

Week Three: During week three add one scoop of UMP to each of your two Mass Maker Ultra shakes.

Added calories = 1020 per day; 7140 per week; calculated gain – 2.04lbs.
Cumulative weeks 1, 2 and 3 calculated gain = 4.38lbs.

Week Four: I’ll bet you are still gaining at least one pound a week, so stick with the week three protocol of 2 servings of MMU daily with 1 scoop of UMP added to each.

Added calories = 1020 per day; 7140 per week; calculated gain – 2.04lbs.
Cumulative weeks 1- 4 calculated gain = 6.42lbs.

Week Five and Six: We’ll give you 2 options here based on your progress to date.
Option 1: If you are happy with your progress, continue with 2 servings of MMU and UMP daily. To volumize your muscles and wring out the greatest strength gains possible, add Beverly’s Creatine Select with Beta Alanine for the final two weeks.

Added calories = 1020 per day; 7140 per week; calculated gain = 2.04lbs. per week.
Option 1 Cumulative Gains for weeks 1-6 calculated gain – 10.5lbs.

Option 2: If by the start of week 5 you have not gained at least five pounds, add a 3rd serving of MMU and UMP each day, along with Creatine Select for the final two weeks.

Added calories = 1530 per day; 10,710 per week; calculated gain – 3.06lbs.
Option 2 Cumulative Gains for weeks 1-6 calculated gain – 12.54lbs.

Other essentials you must include in your nutrition program are very high potency vitamins, minerals, trace elements, and a digestive enzyme complex to help metabolize the extra calories. Luckily you can get all of these from just two supplements - Beverly’s Super Pak and Multiple Enzyme Complex. Take one Super Pak each morning with your first meal and two Multiple Enzyme Complex tablets with each serving of Mass Maker Ultra.

If you follow this supplement program faithfully and continue eating your current baseline diet you can easily add ten pounds of muscular mass to your frame over the course of this six-week program. Will you gain 12 pounds of muscle? Probably not – various metabolic factors come into play that will generally limit your gains on such a program to 6-10 pounds. And everyone who reads this magazine is an intelligent person who knows that there is no program or supplement out there that requires no effort or discipline on your part. Are you willing to give it a shot?

That’s Right, It Can Be Done, but the Relationship Between Training and Rest Recovery Is More Important Than You Ever Imagined.

TRY THIS 42-DAY PROGRAM AND YOU’LL BE AMAZED!

It is a truism that athletes have varying genetic capabilities. Consequently, there is no point in publishing the “latest secret workout program designed to make you bigger than The Incredible Hulk overnight.”

We would suggest that the one real secret is that pro bodybuilders have chromosomes that would allow them to take an aerobics class, drop a Dianabol tab or two, train with the iron about as often as the moon appears blue, and still build muscle from that.

Well gee, guess what -- ninety-nine percent of the population can not follow that protocol.

Well then, what to do?

First, you have to avoid over-training and exploit principles such as specialization and progression. From our involvement with thousands of athletes at every level, we have developed a miraculous 42-day size-surge workout to increase growth and rest-recovery to cover the wide bell-shaped curve of the genetic population.

Because it reduces over-training and increases growth in even the “genetically challenged,” this program naturally also works for the genetically blessed. Remember: the genetically blessed can grow from almost any program, so this is applicable to everyone.

This routine is built around three core training principles:

1. Specialization
2. Planned Progression
3. Rest-Recovery

Specialization, it’s impossible for the non-steroid athlete to train every body part maximally in terms of volume and intensity. For this reason, specialization becomes essential. We’ve focused on leg development in this program since we find that it is the #1 underdeveloped area in most trainees.

Planned Progression, while promoting rest-recovery, is another basic premise essential to this program. Progression doesn’t “just happen”: You have to map it out strategically. Realistic progression is a key factor that most natural trainees miss because they try to progress too fast or at an unrealistic pace. Trying to progress too fast will cause you to fail. Instead, you have to become goal-oriented in your progression. Every day you go into the gym, set a small goal for yourself, even if it is just one extra rep on a particular set. Performing and achieving the goal in your mind before you physically encounter
the weight will prepare you and your body for constant success.

Rest-Recovery (and free radical suppression) can be promoted by using cycle training, planning rest days around the varying stress levels imposed upon your Neuromuscular and adrenal systems.

Remember that while you may over-train a single muscle like your biceps, you can also over-train your entire neuromuscular system. This is why we suggest two rest days following heavy leg training – because exercises like squats tax your entire body. Recovery and recuperation within the workouts are also promoted by a push/pull style of training on the major upper-body training days. This facilitates blood flow to opposing muscle groups, prevents premature lactic acid buildups and fatigue in one muscle group, and has a spinal core mediated basis for recovery.

Day 1 Chest and Back

Nutrition / Special Supplements for Mass!

The rationale behind our Natural Muscle Size Workout and Diet is that you first must lay down a foundation of size and strength. Whether you’ve been working out for decades and just need to “reinforce” your foundation, or are relatively new to the weights, this can best be accomplished through basic exercises, heavy (for you) weights, systematic progression, and an increased focus on nutrition with an emphasis on frequent use of very high quality protein and a slight overload of calories.

Natural Muscle Size Workout

Here are the basic workout rules:

1. Read the instructions listed for each exercise. They will tell you exactly how to structure your sets, reps, and progression to get maximum results.
2. Follow this schedule for 12-16 weeks as you progress through the levels of your Natural Muscle Size Supplement program. Whether you’re an intermediate or have been training for decades, be prepared to make some of the best gains of your life in strength and muscle size.

Monday: Chest, Biceps, Triceps

Bench press: 4 work sets; 5-6 reps, but no more than 6 reps per set. Warm up, then do 4 sets of benches with the same weight. You should be able to get 6 reps your first set or two, but may fall to 5 reps on your final 2 sets, with or without a slight spot. As soon as you can get 6 reps on all 4 sets without a spot in a workout, add ten pounds your next workout and start over!

Incline Press: 3 work sets; 8, down to 4 reps. Use a barbell or dumbbells. Do one warm-up set of 12 reps, then put on a weight that you think you can get for 8 reps. If you make 8 – stop! For the second set, add 10-20 pounds and go for 6 reps. Add 10-20 more pounds for your final work set and try to get 4 reps. If you successfully get 8 – 6– 4 on your consecutive three sets, 2 workouts in a row, then add 10-pounds to each set your next (3rd) workout.

Barbell curls / Close-grip bench press: (Alternate Sets – 1 biceps set rest, then 1 triceps set, rest and repeat.) 4 sets, 5-6 reps (Use the same set and rep scheme as bench press.)

Lying tricep extensions: 3 work sets; 8 to 6 reps (Use the same weight all three sets, when you can get 8 reps on all three sets, increase the weight your next workout.)

Wednesday: Legs

Squats: 5 work sets; 4-6 reps. Use a foot position that’s shoulder width apart. As you descend imagine there is a marble on the center of your quad. Keep going down until the marble would start rolling toward your hips. This will guarantee that you’ve broken parallel and will reap the maximum benefits from your squats. Begin with a couple of warm-up sets. Then do one more warm-up set of 6 reps with a weight that is 25-50 lbs below your 6-rep max. Now select a weight that will allow you to squat in perfect form for five sets of 4-6 reps. When you can get 6 reps on every set – add weight! It’s ok to take up to 5 minutes rest between each set!

Straight Leg Deadlifts: 4 sets; 6-8 reps.

Leg curls: 3 sets; pyramid from 12 reps down to 8 reps on the final set.

Standing calf raises alternate with Seated calf raises: 3 sets; pyramid 20 reps down to 10 reps. For both exercises go all the way up, hold for a two-count, then lower slowly as far as your range of motion will comfortably allow.

Saturday: Back and Shoulders

Deadlifts: 5 work sets; 3-5 reps. Keep the bar close to your body as you pull. Warm-up with a couple of light sets and stretch between warmups. Then add weight each set staying in the 3-5 rep range. For example: Week One you might do 135x5, 185x5, 225x5, 255x5, 275x3. As soon as you get 5 reps on the final set, add 10 lbs to each set listed your next deadlift workout.

Bent barbell rows or Cable rows: 4 work sets; 5-6 reps. (Same sets and reps as Monday’s bench press workout).

Reverse grip pulldowns: 3 work sets; 8-4 reps (same as Monday’s incline press.) Use an underhand (palms facing) grip. Try to make your elbows follow an arced path as you pull them down and back. This is a lat builder – think lats and let your biceps just go along for the ride.

Shoulder shrugs: 3 sets; pyramid from 8 reps down to 4 reps. Shrug straight upwards. Try to touch your shoulders to your ears. Squeeze at the top. Don’t roll your shoulders either.

Shoulder press: 4 sets; 5-6 reps (same set and rep scheme as bench press). You can use a barbell, dumbbell, or Smith Machine for this exercise.

Lateral rasies: 3 sets; 12-10-8 reps (use the same weight for all sets).

Natural Muscle Size Workout Summary

Monday: Chest, Biceps & Triceps
Bench Press (2-3 warmup sets) then 4x5-6
Incline Press 1x12 (warmup), then 3x8-6-4
Barbell Curls 4x5-6
alternate with
Close Grip Bench Press 4x5-6
DB Curls 3x6-8
alternate with
Lying Tricep Extension 3x6-8

Wednesday: Legs
Squat (3 warmup sets) then 5x4-6
Straight Leg Deadlift 4x6-8
Leg Curls 3x12-10-8
Standing Calf Raises 3x20-15-10
alternate with
Seated Calf Raises 3x20-15-10

Saturday: Back and Shoulders
Deadlift 5x3-5 (add weight each set)
Barbell or Cable Row 4x5-6
Reverse Grip Pulldown 3x8-6-4
Shrugs 3x8-6-4
Shoulder Press (BB, DB, or Machine) 4x5-6
DB Laterals 3x12-10-8

A Quick Summary of the Natural Muscle Size Supplement Plan

Regardless of which nutrition plan you choose, the Natural Muscle Size Supplement plan is a key component. Be sure to go back to page 4 and carefully reread the full instructions so that you set yourself up correctly to achieve the greatest gains. Here’s a summary:

Level 1 (6-8 weeks): UMP – 2 shakes daily, 6-18 Mass Aminos daily, 6-18 Ultra 40 daily.

Level 2 (4 weeks): UMP (same as level 1), Mass Aminos and Ultra 40 (1 tablet each per 10 lbs of your bodyweight, if you weigh 175, that would be 18 per day), Creatine Select - load 4 scoops daily for 5 days, then one serving daily until the bottle runs out.

Level 3 (4 weeks): UMP, Mass Aminos, Ultra 40 (same as level 2). Add 2 servings of Muscle Synergy daily, and Quadracarn (to optimize your testosterone production) 9 tablets on workout days and 6 on non-workout days.

This program is a great starting point for any male who wants to maximize fat loss while retaining or increasing lean muscle.

Benefits

• Lose Fat
• Increase Muscularity
• Greater Vascularity and Hardness

Daily Fat Loss Supplement Schedule

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

ESSENTIAL

UMP (or Muscle Provider), Lean Out, and Super Pak

• UMP or Muscle Provider as directed in the nutrition plan below.
• Lean Out 2 capsules with each meal or shake.
• Super Pak 1 w/ breakfast shake

ADVANCED

For advanced fat loss and muscle retention add 7-Keto MuscLean and Density.

• 7-Keto MuscLean 3 capsules twice daily – morning and mid afternoon
• Density 3 tablets with each meal or shake

COMPREHENSIVE

To retain & build more muscle while on a maximum fat loss diet add the following supplements:

• Creatine Select load with 4 scoops per day for 5 days, then 1 scoop daily
• Glutamine Select mix 2 scoops in 16oz water, sip before or throughout training sessions

35 or older Quadracarn should go to the top of your supplement priorities – 3 tablets, three times daily

OPTIONAL PRE-WORKOUT

• Up-Lift 2 scoops before training for pump, focus, utilization of stored fat for energy, and increased strength

Daily Fat Loss Nutrition Plan

You’ll eat 5 meals daily (including shakes) five days a week, and a sixth, carb-up meal on Monday and Thursday.

Meal #1:
8oz lean beef or turkey, 3 egg whites, 1 yolk, 1 grapefruit

Meal #2:
Protein Drink: 2 scoops UMP, 1 tbsp healthy fat (olive oil, flax oil, almond butter) or 1 tbsp heavy whipping cream

Meal #3:
8oz chicken or turkey breast (weighed prior to cooking), 2 cups vegetables

Meal #4:
Protein Drink: 2 scoops UMP or Muscle Provider, 1 tbsp healthy fat (olive oil, flax oil, almond butter) or 1 tbsp heavy whipping cream, add enough water to make a shake or pudding the consistency you desire.

Whole Food Option: 6oz can tuna or 5oz chicken, 3 egg whites, 1 whole egg, 1 tomato

Meal #5:
10oz lean meat (chicken, turkey, fish, 93% or leaner beef, etc.), 4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.), 2 tbsp vinegar and oil dressing

Monday & Thursday:
As a 6th meal: 1¹⁄₂ cups oatmeal (precooked) or cooked rice, 10oz sweet potato, medium banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil at the end of the day.

Training for Maximum Fat Loss while retaining Lean Muscle

This training program is actually the 1st phase of a pre-contest workout routine. But you don’t have to compete to accrue the benefits (fat loss and muscle retention or gain) of the program. Your goal should be to become the very best you can be within a certain time frame. If you want to set a goal on where you will place in a contest that is fine too, but remember the real contest is with yourself.

There are four parameters of progress that you should be concerned with during fat loss (or contest) training.

• Increase reps with same weight
• Increase weight for the same rep range
• Add weight whenever you are successful at the top number of reps for a certain exercise.
• Decrease rest intervals between sets – best for fat loss and pre contest.

DAY 1: Legs, Calves

1. Squat – (pyramid) 5x12/10/8/6/4-6 reps
2. Leg Press or Hack Squat 4x10-16
3. Leg Extension 3x12-15
4. Superset #4 and #5 Leg Curls 3x10-12
5. Lunge or Straight Leg Dead Lift 3x10-12
6. Superset #6 and #7 Seated Calf Raise 5x10-12
7. Free Standing (no weight) Calf Raises 5x25-50 reps

DAY 1: Back, Abs

1. Chins 4xAMAP up to 12 reps per set. (If you ever get 12 reps on all 4 sets, start reducing rest periods or add weight.)
2. Dead Lift 3x10 (add weight each set but stay at ten reps per set) Concentrate on perfect form and add weight very gradually in 5-lb. increments each week. You can do a compound Deadlift and Shrug movement instead of regular Deadlifts if you wish to stress traps a little more.
3. Bent Rows or Cable Row (pyramid) 4x12/10/8/6-8
4. Reverse Grip Front Pulldowns or 1 Arm DB Row 3x8–12
5. Straight Arm Pullovers 3x10–12 (lie on a bench length wise – keep arms straight)
6. Abs 50 reps each Sit-up, Knee-up, Crunch.

Cardio

Cardio work should be performed 3 times per week for 20-30 minutes in HIIT fashion for the 1st 4 weeks and 4 times per week for the next 4 weeks. You can do this first thing in the morning, directly after training, and also on your off days. Use a rower, stepper, elliptical, treadmill or kettlebell swings. You can use preprogrammed workouts on the various cardio equipment, or with kettlebells check out Pavel’s “The Quick and the Dead” or StrongFirst’s “Kettlebell Swing Conditioning” program.

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.

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."

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

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.

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

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.

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!

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