THE ULTIMATE MUSCLE WORKOUT! PHASE 2

Man (and woman) are a mammalian species. Unfortunately, science has shown that we as a species are the slowest maturing, slowest growing of all mammals. While slow to develop, what we develop is not slow, perhaps a paean to our very long evolutionary period, leading to such extreme adaptation intelligence. Dogs evolved quickly and are rough and tough but not too smart. They reach maturity at 18 months, but man takes 18 years!

For a bodybuilder past maturity, past age 18, to try and add muscle, this becomes a very testy proposition. Once more, trying to add muscle mass at the SAME time you try to add ripped cuts and definition is even a testier test!

Bodybuilders fight physiological logic right down the line. That being said, it is possible to increase muscle size and cuts simultaneously without having to use nutrient-partitioning drugs such as steroids, which certainly make the job easier (if not more health-impacting).

PHASE 2 - ADDING MUSCLE AND DEFINITION

Adding muscle and definition is what this phase of our Ultimate Muscle Workout is all about.

Why do you grow so much in size and strength from age 12 to age 18? Well, because you are major-league anabolic during that period, with massive rushes of natural testosterone and growth hormone flooding your system. The trick is to keep any anabolic phase ongoing as long as possible.

Luckily, you can continue adding muscle size and power, and with the proper nutrition program and a few tweaks to your training program; you can decrease your body fat and carve in deep definition right along!

In the second phase of your Ultimate Muscle Workout, you will continue with power movements, add a few more refinement exercises to increase your muscularity, and use UMP (Ultimate Muscle Protein) for dual action results for added muscle and less body fat.

Continual progress is the critical factor in training for additional muscle size with cuts. This includes using heavier weights, increasing reps with the same weight, or reducing rest periods between sets. Another more subtle form of progression is “try something new.” Try a different exercise or use a rep scheme that you have never used before. Here is a workout that includes different rep schemes and some seldom-used but very effective exercises for adding Muscle and Definition over the next 6-12 weeks. You’ll use a 3-day split – 2 days on and 1 off.

Day 1: Chest / Shoulders
(Workout 1)

Day 2: Triceps / Legs
(Workout 2)

Day 3: Rest

Day 4: Back / Biceps
(Workout 3)

Day 5: Chest / Shoulders
(Workout 1)

Day 6: Rest

Day 7: Triceps / Legs
(Workout 2)

Day 8: Back / Biceps
(Workout 3)

Day 9: Rest

Day 10: Start over

* 2 DB Bent arm Pullover, Press, and Flye
The third exercise on the list, 2 DB Bent-arm Pullover, Press, and Flye, is a compound exercise that will hit your chest from three angles. Lie on a flat or decline bench with a medium-weight dumbbell in each hand, palms facing at chest level. (Start very light until you master the exercise performance.) Take a deep breath and lower the weights past your face and behind your head. Then pull the dumbbells back over to the starting position. Then, do a dumbbell press (palms still facing). Now lower them to the side in an arc as a bent-arm flye, and return in an arc to arm’s length. Finally, lower the weights to the original starting position for the pullover. The whole series, pullover, press, and flye, are one compound rep! Do 6-8 such compound reps.

* Clean and Press
The Clean and Press will give a new meaning to the term "hard work.” Start each rep standing with the barbell on the floor. You power clean the bar from the floor to your chest and press it. Return to the floor and do it again. Each clean and press counts as one rep; repeat for 5-6 reps. Rest for about 3 minutes, then repeat until you complete 3 sets of 5-6 reps. Add weight whenever you can get 6 reps on all 3 sets.

* Lying 1 DB Lateral Raise
Lying 1 DB Lateral Raise was a favorite of Arnold. Lie on your left side on a bench with your right arm holding a dumbbell. With your arm slightly bent, raise the dumbbell in an arc until it is vertical above your shoulder. Lower and repeat for 3 sets of 10-12 reps with each arm.

WORKOUT 2: LEGS/TRICEPS
(All sets listed are work sets)

Squat 4x6
Hack Squat or Sissy Squat 3x12-15
Leg Press (feet very wide) 3x7-11
Straight Leg Deadlift superset w/ Leg Curl 3x10
Standing EZ Bar French Press 3x7-11
Lying 1 DB Triceps Extension 3x7-11
Right arm to left shoulder while lying, a favorite of Steve Reeves.
Straight-arm Triceps Raise 2x12-15
Here's what you do. Hold a barbell at arm’s length behind your rear end with palms facing backward (like an old school hack squat), then keeping arms straight, raise the bar backwards, getting a massive cramp in the triceps.

WORKOUT 3: BACK/BICEPS
Wide Grip Chin or Pulldown 3x7-11
T Bar, Cable or BB Row 5x6, superset w/ DB row 5x8
Lying DB Curl 3x6-8
Lie flat on a bench or a very low incline – one of Reg Park’s favorites – look him up.
Seated BB Curl 3x7-11
Start seated at the end of a bench with the bar laying on thighs - curl to neck and lower back to thighs – your arms will not straighten completely out.
Lat Machine Curl 3x7-11
Lay on a bench facing up with your face under the bar. Get someone to hand you the bar, and then with upper arms perpendicular to the floor, curl the bar to the bridge of your nose.

Abs, calves, and cardio are up to you. 2 days of cardio, abs, and calves.

Meal #1:
2 whole eggs, 4 egg whites, 5oz lean beef,
½ cup oatmeal before cooking
1 Super Pak, 5 Density, 6 Ultra 40,
3 EFA Gold, 3 Quadracarn

Meal #2:
Protein Shake: 2 scoops UMP (Vanilla or Angel Food Cake flavor), 4 frozen strawberries,
16 oz water

Meal #3:
10oz chicken (weighed before cooking),
6oz sweet potato, 2 cups green vegetables
5 Density, 6 Ultra 40

Meal #4:
Protein Shake: 2 scoops UMP (Chocolate or Rocky Road flavor), 1 tbsp almond butter,
16 oz water
3 Quadracarn

Meal #5:
10oz lean beef, 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach, or zucchini)
5 Density, 6 Ultra 40, 3 EFA Gold

Meal #6:
2 scoops UMP (Cookies & Crème flavor), 1 tbsp heavy cream (optional), 4oz water mixed in a bowl as a pudding before bed
3 Quadracarn

ULTIMATE NUTRITION PLAN FOR LEAN MUSCLE SIZE AND CUTS FOR MALES

Nutritional density and high protein quality and quantity are the rule now. Your diet should be 40-50% protein. Meal protein must be eggs, lean beef, cottage cheese, turkey, chicken, and fish.

Beverly's Ultimate Muscle Protein (UMP) is the best (and only scientifically proven) protein supplement to gain lean muscle and carve in cuts simultaneously. Take UMP between meals and before bed.

To achieve maximum nutritional density and improved amino acid utilization from each meal, Density (the 8 Essential Amino Acids) and Ultra 40 (defatted extract of Argentinean beef liver) help enormously and are vital. Work up to 5 Density and 6 Ultra 40 with each food meal.

Remember, we talked about extended anabolism at the beginning of this article? And how hard it is to add muscle mass at the SAME time you try to add ripped cuts and definition? And that once your past age 18, it is almost impossible? Beverly had been looking for a drug-free, natural solution to this problem for years. After extended research, BI developed an entirely new category of dietary supplement, the carnitine analog formula. In a recent study, subjects safely reduced total fat mass (by nearly 4 lbs) and increased total muscle mass (by over 8 lbs). Were the subjects teens or in their twenties? No, this study was performed with 100-year-old subjects! *

For extended anabolism, use Quadracarn three times daily: one serving (3 tablets) with meal one, one serving before training; and one serving with your final meal (or before bed).

Carbohydrate sources should account for 20-30% of your nutritional intake. It’s important that you use only the best, nutrient-rich, low-glycemic carb sources to maintain stable blood sugar. Sweet potatoes, oatmeal, brown rice, red and black beans, green vegetables, and low-carb fruits such as strawberries, cantaloupe, and grapefruit are best.

Although you’ll get good nutrients from the healthy food sources listed above, we recommend a daily Super Pak vitamin/mineral packet.

You should eat 20-30% fat. Much of this will come from your protein sources. However, it is very important to make sure that you also get the essential fatty acids you need. Fish oil and flax oil are excellent sources of healthy fats, but an essential oil blend from Beverly, EFA Gold, is even better. This is a blend of the finest sources of essential fatty acids, including fish oil from cold-water salmon, flax oil, and borage oil.

LEAN MUSCLE SIZE & CUTS FOR FEMALES

This training program is perfect for you, too. Here’s how to modify your nutrition plan.

Meal #1:
1 whole egg, 3 egg whites, 3oz turkey breast, ½ cup oatmeal. (Remember you can add cinnamon and Splenda to your oatmeal.)
2 FitTabs, 3 Density, 3 Ultra 40,
3 EFA Gold, 2 Quadracarn
(or 2 Lean Out if under 40)

Meal #2:
Protein Shake: 1 scoop UMP (Vanilla or Angel Food Cake flavor), 4 frozen strawberries, 8 oz water

Meal #3:
5oz chicken (weighed before cooking), ½ cup cooked brown rice, 2 cups green vegetables
3 Density, 3 Ultra 40

Meal #4:
Protein Shake: 1 scoop UMP
(Chocolate or Rocky Road flavor),
1 tbsp almond butter, 8 oz water
2 Quadracarn or 2 Lean Out

Meal #5:
5oz lean beef, chicken, turkey, or fish; 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach, or zucchini), 2 cups green salad with oil and vinegar dressing
2 FitTabs, 3 Density, 3 Ultra 40,
3 EFA Gold

Meal #6:
1 scoop UMP (Cookies & Crème flavor), 1 tbsp heavy cream (optional), 2-3oz water mixed in a bowl as a pudding before bed
2 Quadracarn or 2 Lean Out

*https://www.reuters.com/article/us-carnitine/the-very-old-may-benefit-from-l-carnitine-study-idUSPAR16547620080101

L-carnitine helps cells to produce energy from fat. The highest concentrations of the molecule are found in parts of the body with high energy demands, such as the skeletal muscles and the heart. Overall concentrations of L-carnitine decline as you age.

To determine if supplementation with L-carnitine might improve energy levels in people 100 and older, Malaguarnera’s team randomized 66 male and female centenarians to 2 grams of L-carnitine or placebo daily for six months.

Cholesterol levels fell significantly among the individuals taking the supplement, they report. L-carnitine takers also gained 3.8 kilograms (8.4 pounds) of muscle mass, on average, and lost 1.8 kg (4 pounds) of fat mass. People given L-carnitine were also able to walk 4 meters (13 feet) further during a 6-minute walking test after treatment than those given placebo.

Study participants in the L-carnitine group also reported significant reductions in mental, physical, and overall fatigue, while placebo treatment had no effect on fatigue. The individuals who took the supplement also scored higher on a test of mental function after treatment, while there was no change in the placebo group.

Fitness Nutrition Training and Recipes

Age: 29

Occupation: Health & Wellness Coach

Hometown: Scottsdale, AZ

Height: 5'7"

Weight: 150 (off-season), 140 (contest)

Favorite Bodybuilding Meal: Fit French toast using UMP Vanilla Protein

Favorite Supplements: Vanilla & Chocolate UMP, 7 Keto, Lean Out and Glutamine Select.

What would you recommend to someone who has never used Beverly supplements before: UMP all the way!!

Music: When I am running or doing cardio I like to listen to techno. Honestly, I have about 15 songs on a play list that just repeat over and over. I have however just added “Eye of the Tiger” to the mix! That song really gets me moving!

Most Inspiring Book: How to Win Friends & Influence People, by Dale Carnegie.

Hobby or interests outside bodybuilding: Running, hiking, traveling, cooking, training, fitness modeling, coaching and of course, inspiring others.

Words to Live By: Thoughts are things, dare to dream, keep your eyes on the prize, desire to inspire and YOU’VE GOT THIS!!!!

Being from a large Italian family, food was always the center of attention, I can remember spending hours in the kitchen with my Grandmother and Mom learning all the family recipes. Although I was healthy growing up, as an adult I found my lifestyle and hectic schedule was catching up with me. I made a decision to take control of my health and fitness so I pushed myself to train and compete in fitness competitions. I loved finding solutions to eating the food I love and created healthier versions to fit into everyday life. During my training, I was introduced to Beverly International supplements by a more experienced trainer. On his advice, I used them throughout my preparations. These products are phenomenal. Beverly’s UMP allows me to create recipes for my diet that are both healthy and delicious.

I was certified as a personal trainer and nutrition consultant by the National Academy of Sports Medicine (NASM) in 2001.Through the years I have traveled around the US doing fitness modeling and promotions, and I have worked with some amazing athletes and leaders in the fitness industry. My personal lifetime fitness journey has been very rewarding, but being part of someone else’s fitness journey is just as fulfilling as my own success. Being a fitness trainer and nutrition coach is about helping others reach their fitness potential while living a healthy balanced lifestyle. I hope this article will offer you some tips and guidance to be a success in your own Reshape project.

Nutrition

I am a big fan of carb cycling (high and low carb days) to keep my metabolism guessing.

High Day (Wed, Sat & Sun*)

Meal 1:
1 serving of high fiber, whole grain cereal; 2 scoops UMP mixed with 1 cup almond milk; 1/2 banana; 1 piece of Ezekiel bread; 1 tbsp natural nut butter.

Meal 2:
Homemade Protein Bar (see recipe); 1 piece of organic fruit.

Meal 3:
1/2 cup beans or lentils; 1/2 quinoa; 1 Ezekiel tortilla; 2 cups veggies; 1/4 cup hummus.

Meal 4:
1 ½ scoops UMP blended with 1 cup Almond milk; 1 cup berries

Meal 5:
5oz lean protein (turkey, chicken or fish); 2 cups veggies; 1/4 cup raw nuts or seeds

Sunday
1 reward treat on Sundays 🙂

Popeye Punch Green Smoothie

Protein
1/2 scoop UMP Vanilla

Carb
1/2 cup frozen strawberries

Veggies
1 cup of spinach
1 cup of kale
1/4 cup shredded carrot
1 tsp of “greens” mix (I prefer Trader Joe’s brand, but your local health food store will have options that will work)

Fat
1/4 avocado or 1oz coconut oil
1 tbs ground flaxseeed
6-8 oz Almond Milk

Flavor
dash of Cinnamon

Directions
Start by filling the blender with the water and ice. Add all ingredients and blend away. This tasty treat really gives a boost of energy right when I need it the most!! Also try adding other spices like Turmeric, Ginger, and Cumin for added flavor and health benefits.

Homemade Protein Bars

Protein
2 scoops of Vanilla UMP protein powder

Carb
1 cup of dry oatmeal

Fat
1/2 cup all natural no sugar added peanut butter or almond butter 2 tablespoons flaxseed (optional)

Flavors
1 teaspoon vanilla extract

Directions
Spray an 8 by 8 dish with Pam. Mix all the dry ingredients together and then add in the vanilla and nut butter of choice. You may also add a touch of water until a sticky dough forms. Spread dough into pan and set in freezer until dough hardens. Cut into aprox 8 -10 squares and wrap bars in foil or little snack bags. Store bars in fridge or freezer and enjoy as a healthy meal replacement on the go.

Shoulders

Warm Up (10 min cardio or stretch)

Routine 3 sets of 15 each exercise (moderate weight)

Shoulder DB Press
Seated DB front raises on incline bench
Wide grip upright row with EZ bar
DB Side laterals - palms facing behind at end
DB Side lateral - palms facing behind the entire movement Front Raise with 10 lb plate rotate hands at top
Rear Delt bent over raise with EZ bar
Rear Flies - Machine

Cool down (5 min stretch)

HIIT Cardio - Airdyne Bike Intervals

Warm Up (5 min)

Invervals (alternating pace 1 min 40 sec and 20 sec) 1:40 min at moderate intensity
:20 at max intensity
Total time: 20 min

Cool down (5 min)

Total Body Blaster

Routine 10 minute run

Weighted Air Squats with medicine ball or 25lb plate x 15 Plyo push ups x 15
Lunges with weighted bar x 15 (each leg)
10 min run
Burpee x 15
Bridge up 1 leg on step 1 up in the air x 15 (each leg) Planks 30 - 30 - 30sec - left side - middle - right side 10 min run
Box jumps x 15
Dips x 15
Cleans or push press with medicine ball or bar x 15
10 min run
10 air squats
5 lunges each leg
5 jumping lunges each leg
5 jump squats

Cool down (5 min stretch)

Rest and Recovery

This is an extremely important part of any training regimen. Your body needs to rest and recover so you can train harder the next day. Here are some things I do daily to make sure I am recovering in the best way.

Ice Baths: After long runs or grueling workouts I will sit in the bathtub and pour 5-6 bags of ice into the water and soak for 20 mins, brrrrrr...
Lights outs: I’m in bed by 10pm and up by 6am. I suggest 8+ hours of scheduled sleep every night.
Black out!: I make my room completely dark. Your body produces melatonin at night and you will get the deepest sleep with no artificial light distraction.

Tip

I write down everything from workouts to diet when I am training for an event. That way I can always look back to see how I can improve or teach others from my own experience.
My personal goal as an athlete and coach is to continue to set higher standards for myself. Fitness and nutrition are not just hobbies; they are keys to a better way of life. I know my challenge is to make this life the best it can be, and I’m blessed to have the ability to help others make their lives more fulfilling as a Reshape Coach with Reshape the Nation.

Bikini Body Diet and Training to Help You Get Better, Faster

Age: 27

Occupation: Registered Nurse Critical Care

Family: an American Bulldog name Lexi

Residence: Cincinnati, OH

Years training: 7

Height: 5'4"

Weight: 117 (off-season), 110 (contest)

Favorite Bodybuilding Meal: UMP pudding!!!!!

Favorite Supplements: UMP for meal supplementation; Lean Out to help with fat reduction; Glutamine Select to help during training and with recovery from workouts.

What would you recommend to someone who has never used Beverly supplements before: You MUST try UMP!!! So delicious and easy! Cookies and Cream is my favorite for shakes; Chocolate for UMP pudding and Vanilla is great for baking!!

Music: Kid Cudi

Most Inspiring Book: The Road Less Traveled by M. Scott Peck and Way of the Peaceful Warrior by Dan Millman

Hobby or interests outside bodybuilding: Spending time with family and friends, boating, soccer, swim-ming and anything outdoors!

Words to live by: "Go confidently in the direction of your dreams. Live the life you have imagined." ~ Henry David Thoreau; "Life is either a daring adventure or nothing." ~ Helen Keller

My first bikini competition was in September of 2011. I placed 6th (and was not where I wanted to be condition-wise). On the drive home I thought seriously about what I wanted to get out of these competitions and where I wanted to go with it. I could do one of two things; give up, or learn from it and get better for the next one. I decided to get better and contacted Julie Lohre for help and advice. I am so glad I did! My improvement has been spectacular. I placed 4th in my class at my next contest, the NPC Northern Kentucky and won first in my class at the NPC Derby Festival, both national qualifiers.

In this article I hope I can help you a little in the same way that Julie helped me. I’m going to concentrate on just what I did – diet, supplements, training, cardio and presentation tips that helped me improve so much in such a short period of time.

Diet & Supplements

Most important is diet. That’s what Julie had me focus on from day 1, and I attribute at least 80% of my improvement to my new diet and supplement routine. I saw results almost immediately when I started Julie’s recommended diet and supplement plan listed below.

This diet made my body efficient at burning fat and gave me a lot more energy to power through my work and workouts. I did have one problem at the start though. I work long hours at the hospital and being a critical care nurse doesn’t allow much time for food breaks. Julie suggested I try UMP. I was a little hesitant. I had tried many, many different protein shakes and powders and could never find one that I could tolerate. They either tasted awful, were too chalky, or the nutritional contents were not within my nutritional constraints. But, after trying UMP vanilla my problem was solved. Now I can quickly get an UMP shake in between meals at work. Made life on the go a bit easier, and my diet more effective and tastier too!!! Oh, by the way… I quickly ordered the cookies and crème and chocolate flavors for more variety.

I always designate one day to prepare my food meals for the week. At first it seemed like a lot of work but as I developed a routine it became easy. The big advantages are (1) there is no guess work, (2) the meals are already prepared in advance, I just have to grab and go, and (3) there is little room for slip ups.

Supplements

I take 3 EFA Gold every morning with meal #1 and a multi vitamin like Fit Tabs to cover all the bases; I think it helped keep my hair and nails looking good, too.

I take Lean Out before each meal: Helps with fat metabolism and regulates my cravings for sweets!!

2 scoops of UMP for meals 2 and 4 (did I mention it’s the BEST protein powder out there!)

Before training I take Glutamine Select, to help with my endurance and reduce soreness after workouts.

Training

Monday: Chest, Biceps, Abs

Chest (elevated pushups, flat bench press, flyes, incline bench press, cable cross over);

Biceps (reverse grip pull-ups, curls, hammer curls). You can choose 3 of the chest exercises and superset them with each of the three bicep exercises (for example do one set of elevated pushups and immediately follow with one set of reverse grip pull-ups). I do 4 sets of 12 reps on each exercise.

Abs (weighted floor crunch, oblique crunch) go for the burn!

Tuesday: Legs

Two circuits 30 reps each exercise (15 on each leg for single leg exercises)

Circuit one: Plié squats, jumping switch lunges, DB side squats (side to side), deadlift

Circuit two: Walking lunges, shoulder width squats, floor glute pulses, single leg split squat

Note: Many of these exercises are illustrated at www.JulieLohre.com, click on the Exercise Library tab at top.

Wednesday: Shoulders and Triceps

Shoulders (full range lateral raises, reverse pec dec, front raises, shoulder press, Arnold press, shrugs)

Triceps (triceps dips, triceps kickbacks, close hand pushups, overhead triceps extension)

4 sets of 12 reps each

Thursday: Rest

Friday: Plyometrics supersets:

20,18,16,14 reps with push-ups 20,18,16,14

Bench rebounds 20,20,20,20 with pulsing floor glute raises 20,20,20,20

Lunge with front kick 10,10,10,10 with frog squat jumps 10,10,10,10

Repeat all of the above three times!

Ab circuit: 15 reps per exercise ball pike ups, hand to ball passes, leg raises/leg lifts

Presentation is a HUGE part of competing. Don’t take it lightly. I start my suit selection 2-3 months before a show. I look for a suit which complements my structure as well as my hair, eye, and skin coloring. I schedule my spray tan appointment and make-up at least a month out.

Posing was one of my biggest challenges. Whether on stage or just practicing in front of a few people, I would get so nervous that I’d start shaking uncontrollably. Working with Julie and continually practicing in front of friends/family/and fellow gym goers, I finally started feeling more comfortable. I found that listening to music before going on stage also helps me relax. Now that I’ve let those worries go, I am able to enjoy the moment and give my best presentation. When you prepare yourself completely physically and mentally, being on stage and hearing everyone cheer can be almost addicting. Remember, all the hard work is done, now is YOUR time to shine! It’s totally worth all the blood, sweat and tears!!

Get ready to Tighten, Round, and Firm Your Backside with the Best Butt Workouts for Women!

Note from Sandy: It's just a personal thing… a glute thing. I can remember even back in high school, wanting to have a good butt. I weighed about 117 (5'7") and was very skinny. Track season would begin in the spring, and when training started, my butt would jiggle a bit on our mile warm-up runs. After about two weeks, it got firmer and shapelier. As I got a bit older, the power of the squat and lunge became a strong staple in my routine. Over time, my glutes began to take on a different look. Not so much just a firm behind, but also a more rounded shape. It was a strong accent, and as I saw the changes, I wanted to keep developing that area of my body. Even now, at 58, I look at my glutes and hope that I can keep what I have as I continue to
age. Heavy squats and lunges are out of the question for me now due to injuries and overuse, but I've continued to find good/safe ways to keep what I have tight and firm. We all have our own BUTT stories to share, so take a look at what Julie writes here, and maybe you can grab a few takeaways for yourself. Improvements can happen every day!!!

Great legs and a tight, round butt is something that we are all after. Not only can a firm, round butt fill out your clothes and make you look amazing, but it will also make your whole body work better. Weak glutes can impact your efficiency and strength, affecting how you run, squat, jump and do other everyday activities. It's important to build those muscles with the right kind of exercises to keep your hips aligned and rotating correctly.

So, I went on a mission... find the best butt exercises for women. We want to focus on the best exercises out there and follow the correct principles to build lean, shapely muscle; this means focusing on the basics because there is no magic shortcut. We will be doing Squats, Bulgarian split squats, Romanian deadlifts, Thrusters, and Plie Squats.

I've put them together for a butt workout that will seriously activate your glutes and help your butt grow tight, round, and firm. As a bonus, this workout will also serve as a great leg workout that targets, builds, and defines your quads and hamstrings too!

I am going to recommend two "butt dominant" leg workouts per week. Your goal should be to improve weekly on each of the exercises in these routines. If you are a beginner, start with just 1 set per exercise and add another set every two weeks until you are performing the full workout
that follows.

Day 1

SQUAT
4 sets of 6-8 reps

If you are looking for a tremendous butt-building exercise, you would be hard-pressed to do much better than the traditional back squat. Back squats place a significant load on your posterior, namely the glutes and hamstrings. To execute a back squat with proper form, I recommend practicing first with an unweighted bar as these types of butt exercises require practice to perfect.

Begin with a barbell resting behind your head at your shoulders. Keeping your weight on your heels, begin descending slowly into the back squat keeping your chest lifted. Drop your hips until they are parallel with the floor. As you start to come back up from your back squat, be sure that you are utilizing your glutes and hamstrings by squeezing your glutes to help you rise back to the top. It is critical to keep the core tight during this challenging exercise. Go relatively heavy using a full range of motion.

BULGARIAN SPLIT SQUAT
4 sets of 8-10 reps

With the Bulgarian split squat, the glutes are very active in the eccentric phase for control and hip stability while also at deeper hip flexion ranges. I love exercises that challenge both your glutes and your balance while engaging stabilizing muscles to allow you to get the most out of the movement. This exercise targets the front of your leg with your back leg there to offer some balance support.

Stand lunge-length in front of a stable bench or stability ball. Hold a dumbbell in each hand and rest the top of your left foot on the bench or ball behind you. Lower your body until your front knee is bent at a 90-degree angle. Press through your front heel and squeeze your glutes as you rise from the single-leg lunge position.

One thing to remember about the Bulgarian split squat is that it takes some trial-and-error to find proper foot placement to perform the exercise comfortably. Feel free to use a stable bench as you learn the Bulgarian split squat, but for advanced athletes, few things are better than a stability ball to make this one of the most challenging butt workouts out there!

BARBELL THRUSTERS
4 sets of 12-15 reps

Ready to take things to the next level and make one of the great butt exercises work for your whole body? Meet the barbell thruster. Cross fitters have known for some time that combining a powerful front squat with a push press is a full-body slam dunk that will help you get stronger and increase your functional fitness.

Those looking to build the best butt possible will appreciate the barbell thruster even more. Begin holding a weighted barbell at your shoulders, hands in an overhand grip, and elbows squeezed together and lifted. Sit back, pressing through your heels and keeping your core strong as you descend into the front squat portion of the barbell thruster. Sit until your butt is parallel with the floor. With power, press upward, pushing with your legs and arms at the same time. You end this exercise in a full overhead press keeping tight alignment all the way through from the barbell, shoulders, hips, and heels.

This exercise will be challenging when you first incorporate it into this routine following squats and split squats, so use a very light poundage.

ROMANIAN DEADLIFT
4 sets of 10-15 reps

Romanian deadlifts might be old school, but there is nothing dated about how they help build your glutes and legs. But take it easy on this exercise at first, because you can get very, very sore from it.

Start by standing in front of the bar with your feet slightly under it. Feet should be hip-width apart with toes slightly turned out. As you squat down, keep your arms straight and shoulder-width apart, just outside of your legs. Bend your knees slightly while keeping your chest lifted to place the bar right at shin level or a little above and your hips slightly elevated. Take a big breath and begin to stand up while maintaining a flat back. Keep the bar close to your shins allowing it to follow your legs upward. As you lower back down slowly, keep your weight pressing through your heels and hamstrings engaged.

There is a good reason that this exercise has been around forever! Romanian deadlifts are a glute and hamstring dominant movement that develops the entire posterior chain (hamstrings, glutes, and back). One of the unique things about this deadlift is that it focuses on the eccentric lowering motion, allowing for deeper engagement. Essentially, you are fighting gravity as you slowly lower the bar down toward the ground. You are engaging the hamstrings and glutes in a totally different way than when you focus on the concentric lifting portion.

PLIE SQUAT
4 sets of 8-10 reps

For one of my favorite targeted butt exercises, check out Plie Squats. Stand with your feet wider than shoulder-width apart, toes turned out. I like to hold a plate in front of me for the plie squat, but you can also hold a dumbbell straight down. Push your hips back and lower your body until your thighs are parallel to the floor.

Be sure to keep your chest lifted and the core engaged. While pressing firmly through your glutes, a plie squat will take you back up to the starting position with your legs straight. As an upper-body bonus, squeeze tightly with your arms by keeping your elbows close to your body.

This is another exercise that can make your thighs, hamstrings, and butt very sore the first couple of times you do it, so use a light weight at first and focus on your form.

Beverly International Ultimate Muscle Protein

Start at the beginning with the highest quality, best-tasting protein on the market. This delicious 5-star protein powder will simplify your diet by helping you build and preserve lean, strong muscle and lose fat. In my experience, UMP will help you gain powerful muscle naturally while boosting your metabolism to help you lose fat. I recommend including 1-2 shakes per day.

Beverly International Mass Aminos

This one-of-a-kind formula is a valuable aid for building and preserving muscle. Bodybuilders, powerlifters, weekend warriors, collegiate athletes, and everyday fitness enthusiasts of all ages report gaining strength and getting leaner when using Mass Amino Acids tablets. Mass is the most effective form of protein supplementation available for increasing nitrogen retention and lean mass.

Beverly International Ultra 40

Ultra 40 is an all-natural performance enhancer obtained from cattle that graze on the grassy, fertile hillsides of Argentina. Each tablet contains 100% Argentine beef liver loaded with a powerful array of vitamins and other growth factors that support optimal blood and muscle health and much more. Many women consider Ultra 40 to be one of the best supplement investments they've ever made.

Beverly International FitTabs

Restore your energy and performance, diminish stress, and rebalance your entire body with this multivitamin custom-made for the fitness lifestyle. It's used by nearly all of my figure and bikini competitors, and the impact it makes on your hair, skin, and nails is incredible!

Beverly International Glutamine Select

Glutamine Select is all about recovery, and it supports the fastest possible improvements in the appearance and performance of your physique by tackling a little-known but pervasive condition known as "anabolic fatigue." Use before, during, and or after training. You can also take Glutamine Select between meals to sustain blood sugar levels while dieting. It is best mixed in a water bottle or shaker cup and sipped.

Want to Get Started (or Restarted) with Your Fitness Lifestyle? Here’s How

“On a diet” is a ludicrous phrase that refers to a finite amount of time. Something that will end and you will get to go back to your old habits that put you where you are in the first place. While “on your diet”, you make yourself miserable in order to lose weight at all costs - too little calories, too little real food and too much cardio. Those things may initially get you a few sizes smaller, they may even get you into the bikini of your dreams, but if you have not incorporated principles into your life that can take you through every day clean eating and healthy living, then you are bound to gain back everything you have lost and then some. Sound familiar? Unfortunately it happens all too often.

In this article I’m going to provide you with a starter kit to your new “fit body”. It’s more than just a new diet or workout plan. There are 5 pillars to my fitness lifestyle plan that encompass all parts of
your physical wellbeing. Leave any one of these elements out and you will be off balance and your results will suffer. It is going to take persistence. You are going to have to change those habits that have
been holding you back from being your best YOU.

1st Pillar: Exercise

We’ll be using a combination of body weight conditioning, weight training and cardiovascular endurance exercise to strengthen your body, increase your metabolism, and help you build lean, tight muscle.

Cardio

Let’s start with cardio. Before exploring formal cardio activities, make a commitment to MOVE MORE! Consciously do things like parking a little farther away from the store so that you have to walk a little more during your daily activities. Start your formal cardio program slowly. Find an activity you enjoy. Don’t try to find the hardest one, choose an activity that you will be able to stick with. Walking is a good place to start for anyone. Depending on your experience and access to equipment and facilities you might enjoy running, biking, a specific cardio machine or a fitness class. Start with fifteen minutes, 2 or 3 days a week. Consistency is key. Add a little each week with the goal of reaching 30 minutes, three days a week by the end of the first month. Thirty minutes of cardio, 3 times a week is perfect for the fitness lifestyle.

Muscle Conditioning

Next, you’ll perform the following muscle conditioning workout three times per week for the next six weeks. Start with midsection exercises as a warm-up. You’ll do 1-2 sets of crunches and leg raises for 10-20 repetitions each.

The remaining exercises are presented in pairs (supersets) or in the case of legs, 3 exercises that are done together.

Do one set of each exercise in the superset, stretch for 10-30 seconds, and then perform another set of each.
Weeks 1 and 2 perform 2 sets of each exercise for 12 reps per set (hold each stretch for 10 seconds).
For weeks 3 and 4 perform 3 sets of 10 reps per set (hold stretches for 15 seconds).
During weeks 5 and 6 perform 4 sets of each exer-cise for 12, 10, 10, and 8 reps (hold each stretch for 20-30 seconds).
Perform your reps in a controlled manner concen-trating on achieving perfect form. Add weight on any exercise where you could easily do 2 extra reps on your last set.
Stretch your muscles only to the point where you feel minor discomfort, then hold for the prescribed time. Don’t overdo it.

2nd Pillar: Nutrition and Supplementation

A well-rounded nutrition plan that includes tons of high nutrient foods is absolutely key. You should not feel like you are on a diet, but rather that you are working with your body and supplying it essential fuel for your active life. FOOD IS GOOD. When you are eating high quality food, you get to eat a lot of it! You want to stick with wholesome foods that replenish and strengthen you.

Small changes can make a big difference! Here are some tips to get you moving in the right direction…

If you are only eating 2-3 times per day, the most important thing you can do is add at least one additional meal or snack each day. Your goal is to nourish your body 4-5 times each day by the end of one month.
Cut down on and eventually cut out junk foods.
Try to include a protein source from the list below in each of your meals.
Combine your protein with one from the complex carbohydrate list in 1 or 2 of your meals.
Combine your protein with one of the healthy fats (but no complex carbohydrates in another 1 or 2 meals. A protein shake and handful of nuts makes an excellent snack.
Love your veggies! Vegetables that are steamed, grilled or raw will be completely unlimited; you should eat them as often as possible (with any or all of your meals). You may also include fruit 1-2 times per day as well!

Here’s a good list of food to choose from:

Lean Proteins (with every meal or snack): whole eggs, egg whites, chicken breast, turkey breast, seafood, cottage cheese, plain Greek yogurt, lean beef, Ultimate Muscle Protein, Muscle Provider, etc.
Complex Carbohydrates (1 or 2 meals per day): oatmeal, quinoa, sweet po-tatoes, brown rice, beans, edamame, high fiber wraps, English muffins, etc.
Healthy Fats: avocado, almonds, cashews, natural nut butters, olive oil, coco-nut oil, flaxseed oil

Supplements

I believe including the right supplements to support your body and your active lifestyle is vital to your success. Start with these 3 supplement basics.

A high quality multi-vitamin is a must. I prefer FitTabs. Take 1 or 2 tablets with your first meal in the morning and again with your evening meal.
Lean Out helps your body transport stored fat to be used for energy. It is also great for appetite control. I recommend 2 capsules, twice a day.
Use Ultimate Muscle Protein as a meal replacement or healthy between meal snack. It's delicious, easy to prepare, and sure to become a cornerstone of your fitness lifestyle program.
In a hurry or on the road? Have a quick meal ready at all times by tossing 2 scoops of Ultimate Muscle Protein in a Ziploc bag, bringing a shaker bottle and a bottle of water with you.
Looking for a healthy, high protein cure for your sweet tooth? Try my UMP Cookie recipe! (see High Protein Sweet Tooth Cure below)

Just to reinforce how important the right supplements are to your success, check out the supplements I personally use everyday to support my FITBODY lifestyle at the end of this article.

3rd Pillar: Stretching and/or Yoga

Flexibility is an important component of overall fitness. It de-creases muscle soreness, increases range of motion, and helps relieve post-workout aches and pains while preparing your body for the stress of exercise. The stretches that we are doing between supersets of our conditioning workouts are a great start. Even better... include 1-2 yoga classes of your choice per week. I love the deep stretching and mind-body connection you get from yoga. Here are a few things to know before beginning a yoga class:

Take it at your own pace. Starting out, yoga poses can be very challenging, especially if your flexibility is limited. Know that it is fine to modify or take the poses slowly in the beginning. Many yoga instructors will provide modifications to poses to match the ability level of their class. It’s a good idea to show up a few minutes early and let the instructor know you are new.
Be prepared to slow down. One of the biggest benefits of yoga can also be one of the most difficult parts for Type A personalities. Yoga forces you to breathe evenly, go slowly through movements and occasionally do nothing but lay completely still. This pace allows you to develop a deeper mind/body connection and forces you to really focus on what you are feeling in each pose.
Use the tools. As you begin, a yoga block and strap can be your best friends. These tools will allow you to safely attempt poses that you may not yet be flexible enough to do without them. Those extra few inches a block or strap provides can make a big difference!

4th Pillar: Hydration

Of all the beverage choices you have each day, what is calorie-free, virtually cost free and essential to keeping you alive? Plain old water! Water drives basic body performance and is essential for all the systems of your body to properly function. Start by adding at least 2 – 16oz bottles of water per day to the amount of liquid you are already drinking. With time, you’ll want to work up to drinking at least ½ gallon of water per day. I personally drink a gallon or more each day. A great way to sneak in extra water is to have a large glass of water along with every meal you eat.

5th Pillar: Rest

Your body needs sleep. It craves it. You function best when you get enough rest. Active people need at least 7 hours of solid sleep each night. 8 hours are even better. Do not skimp on your sleep! Here are a few tips to help you get better sleep:

Stick to a schedule. Going to bed at about the same time each night and getting up at the same time each morning creates a consistent pattern that reinforces your body’s sleep-wake cycle.
Avoid stimulants and caffeine after lunch.
If you have trouble falling asleep, avoid electronic devices and TV time in the hour or so before bed as the particular type of light emanating from them stimulates the brain and makes it difficult to relax. Try reading or taking a hot bath instead.

A word of warning. No one said this will take no effort on your part or that you'll get results overnight. You are going to have to work to change those habits that have been holding you back from being the best YOU that you and I both know you can be. Will it be worth it? Absolutely. You won't just be training your body; you'll be training to be good at life. Looking good on the outside and feeling great on the inside. Your self-confidence will soar. Your metabolism will be boosted. Your body will get tighter and more de-fined week after week. You will enjoy life and the new body you have created through your hard work and dedication.

Ready to go further on the fitness lifestyle highway? Julie Lohre offers an 8 week step by step guide designed to take you through exactly what you need to do both in the gym and in the kitchen. Designed specifically for a woman's body, Julie's FITBODY Lifestyle plan is available online at FITBODY.com.

High Protein Sweet Tooth Cure

Sometimes, you just want a warm, gooey chocolate chip cookie. The addition of almond meal in this recipe gives these cookies a brown sugary kind of goodness that most other protein cookie recipes lack. I dare you not to fall in love with these!!!

1/3 cup Bob’s Red Mill Whole Grain Oat Flour (Gluten Free)
1/8 cup Almond Meal Flour (finely ground)
1 Scoop Vanilla Ultimate Muscle Protein
10g Chocolate Chips (I prefer Ghiradelli 60% Cacao Bittersweet Chips)
3 tbsp. liquid egg whites
A bit of water

DIRECTIONS

Preheat oven to 350 degrees F.

Spray a baking dish with Pam Baking Spray. Mix dry ingredients together first, blend thoroughly and then add egg whites and water. Mix until a thick batter.

Spoon cookies onto baking sheet and bake for about 7-10 mins. DO NOT OVERCOOK! I actually like mine to be a little gooey in the middle so I go with 7 mins. The last 2 mins are critical with these and they go from being not done to fluffing up and being just right within 1-2 mins.

“Julie’s Personal Plan”

FitTabs: 2 in the morning and 2 in the evening

Lean Out: 1 capsule with food 5 times a day – or for optimal fat loss, 2 capsules with 5 meals per day

Glutamine Select: Add 1-2 scoops into a shaker cup with water and sip throughout your work-out

GH Factor: 4-6 capsules in the morning and 4-6 capsules before bed on an empty stomach *especially good for times when fat loss is desired.

Quadracarn: 3 tablets, 3 times per day

Ultimate Muscle Protein: Perfect as a meal re-placement when you are on the go or as a sweet treat anytime!

How to Stay Fit After 40

Fit women over 40… are they really just genetic anomalies who miraculously keep their six pack abs well into their 40’s and 50’s?

Do they spend hours upon hours in the gym sculpting the perfect butt and snacking on celery…. Well, if you have ever wondered how to stay fit after 40, I have some really good news for you. It is absolutely possible. In fact, I am proof. Just before I turned 46 this year, I took part in the fitness photo shoot that ended up on the cover of the newest FITBODY Magazine.

As an online fitness coach and entrepreneur running the full FITBODY brand, I work every day with women. Your time is tight. Most women do not have the luxury of spending hours upon hours a day working out. Food-wise, we want to enjoy our food and to be able to EAT! Personally, I happen to like celery, but l am also partial to the occasional burger and wine.

So how do you do it? How do you stay fit when you are heading into menopause with hormones shifting, skin sagging and energy waining? Whether you are noticing that it is easier to gain weight now or that the same old tricks that helped you drop that last 10 pounds before just don’t work, let me share with you some of my best fitness secrets…

Start the Morning the Right Way

Breaking that fast first thing in the morning might not be in vogue with the latest intermittent fasting gurus, but what I can tell you is that including a healthy breakfast packed with protein has been the recommendation of health experts and doctors for ages. And for good reasons. A healthy morning meal can curb early afternoon hunger helping you avoid that snack attack mid-day.

There is also something deeply profound about starting your morning in a positive direction. When you eat a healthy breakfast you set the rest of your day on track to keep making healthy choices. Additionally, high protein breakfast foods are recommended for women as they enter menopause because of their high protein and iron content. Over the last month, I have started each day with 2 scoops of Beverly International’s PBP (Plant-Based-Protein) with 12 ounces of almond milk and a few ice cubes. Literally the best plant-based protein I have ever tried. I crave it every morning!

Fill Up on Fruits & Veggies

Fit women know that vegetables and fruits are nutritional gems with tons of nutrients and super low calories. And talk about fiber. Veggies in particular are super filling and help stave off hunger allowing you to eat less total calories in your quest to stay fit over 40. I suggest filling your plate half full of veggies for lunch and dinner meals and then including fruits as a snack 2-4 times a day. Fruits, like grapefruit and berries along with leafy green vegetables tend to be excellent choices.

Load Calories Earlier in the Day

While the quality of your food is most important, there are benefits to eating the majority of your calories and carbs early in the day if you want to stay fit over 40. Ideally try to get in about 70% of your daily calories before 4 pm.

Be Your Own Chef

Whether you realize it or not, restaurants load seemingly healthy options with extra oil, sugar and butter that can add up calories quickly. They also have ridiculously large portion sizes that can derail your best efforts to stay fit and healthy. While you don’t want to avoid eating out altogether, be sure that most of your meals are cooked at home in your own kitchen. When you are in control of your food preparation, you make better choices.

Watch Your Calorie Intake

We all know that eating too many calories causes weight gain but did you know that too little calories can be just as damaging to your metabolism. Finding that happy medium where you are taking in enough to fuel your workouts and day, but not so much that you add fat, takes some balance. I recommend women that want to lose body fat start with their resting metabolic rate (the number of calories your body burns at rest) and adding 200-300 to account for daily activity. Be sure you are also exercising at least 30 mins every day. If you are trying to stay fit and more so want to maintain, take your resting metabolic rate and add 500-700 calories. Tracking your calories with an app like My Fitness Pal helps you pay attention to your food and make better choices for the long haul.

Avoid Sugar, Except in Moderation

Sugar is enemy number one for fit women over 40. Sugary coffee drinks, sodas, juices, desserts, energy drinks… no matter where it comes from added sugar spikes your insulin and causes serious cravings. Cut back on sugar to avoid adding bodyfat. Making the jump to water or zero-cal drinks can also lower your risk for disease like diabetes.

Wine Once a Week

While there is some research that moderate alcohol intake can be beneficial for certain groups, the bottom line is that most alcoholic drinks are full of empty calories that lower your inhibitions and make you more susceptible to snacking. Have you ever noticed that your will power to avoid those fancy cheese and crackers seems nonexistent after a few drinks? Women should keep alcohol consumption limited. I recommend having 1-3 drinks once a week if you really want to stay on track.

Fire Up Your Metabolism

Pound for pound, muscle burns more than double the amount of calories fat does while your body is at rest. While you may think of cardio as fat burning, putting on more muscle will actually help you burn more fat while you sleep or sit on the couch. This is key for a speedy metabolism because even the most active woman likely spends more time sitting and sleeping than moving.

Build Muscle

Over 40, there’s a pretty simple rule when it comes to your muscles: you have to use them or you’ll lose them. While nutrition is a very important part of the picture, in order to maintain, let alone build muscle mass, you need to be lifting weights. Your muscles are constantly going through a state of being broken down and rebuilt. That’s part of life. Your muscles grow when the amount of protein synthesized within them eclipses the amount that is broken down.

People naturally lose muscle after 40, especially women after menopause. Because muscle burns more calories than fat, this can slow down your metabolism and make it harder to shake those stubborn pounds. Strength-training exercises like lifting weights can help you keep those muscles. I recommend that you train with weights at least three days per week, and preferably five.

Have Your Thyroid Checked

If you’re eating healthy and exercise regularly and are still finding you can’t lose weight, your thyroid may not be working as it should. This happens in a small percentage of people, and it’s most common over 40. In addition to weight gain, it can also cause fatigue, joint or muscle pain, and depression. There are medications that can help, so check with your doctor if you think that might be an issue.

For the last 20 years I have diligently included Beverly International supplements in my own overall health plan and recommended them to thousands of women for two reasons. One, because Beverly literally has the highest quality supplements on earth and two, because they simply work. I have seen consistent, solid results from their time tested, no nonsense formulas. There is a reason that Beverly has been around so long when many supplement companies have come and gone over the last few decades.

You can count on Beverly to deliver for you again and again. Truly, finding Beverly changed my life all those years ago and I count on them to support me and my clients for the next 20 years as well!

LEAN OUT

A must-have for women and offers a unique formula that works in two ways to create a metabolic environment optimal for getting lean. First, it helps your body transport fat released from adipose tissue to other tissues like your liver and muscles where it can be burned as fuel. Second, it helps your metabolism handle carbohydrates more effciently. Personally I find I have significantly less cravings for sweets when I take Lean Out regularly.

GH FACTOR

GH Factor supports healthy growth hormone (GH) secretion, naturally, with a clinically based blend of arginine and lysine. This combination of amino acids has been shown to raise GH levels by up to 8-fold. Your body secretes GH in pulses throughout the day, with the biggest pulse typically occurring in the early stages of nighttime sleep. With increasing age, the secretion of GH tends to decline. I like to keep a bottle in my bathroom so I can take it first thing in the morning and again right before bed as it works best on an empty stomach.

ULTIMATE MUSCLE PROTEIN

This delicious 5-star protein powder will simplify your diet while helping you build and preserve lean, strong muscle as you loose fat, which is critical for women heading toward menopause. Lean, sexy muscle is key to boosting your metabolism and that is where UMP really shines. Did I mention how amazing it tastes? Seriously the best tasting protein powder I have ever tried. AND you can cook with it! Check out some of my favorite recipes (julielohre.com/best-protein-powder-recipes)

Having a trusted coach who cares about you and your goals can impact your ability to stay on track. With my online training program, I work exclusively with women world- wide that want to look and feel their very best. Many of the women that I work with are busy and in need of a straight forward plan to help them focus specifically on their goals. I take the guess work out of both training and nutrition while providing structure, guidance, and accountability. If you need an online fitness coach to not just line out your nutrition and workout plans but also to be there throughout the whole process, I would love to see if we might be a match. Check out JulieLohre.com for more details.

Beverly International’s Trim and Tone Figure Plan

Meal #1: Protein Source (choose 1 or 2 from the list below) along with ½ cup oatmeal
A. 1 whole egg + 3 egg whites
B. 1 scoop Ultimate Muscle Protein
C. 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 #3: 5oz lean meat, ½ cup cooked brown rice or 4oz sweet potato, 1 cup green vegetables or 2 cups green salad with 2 tbsp vinegar & oil dressing

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.

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. Working 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.

Exercise	Sets	Reps
Squat	3	8-12
Deadlift	3	6-10
Bench Press	3	8-12
Bent Row	3	8-12
Shoulder Press	3	6-10
Curl	3	8-12
Crunch	2	12-15
Leg Raise	2	12-15

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.

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 increase 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 than 90 seconds between sets. (continued below).

Trim and Tone Course #2 (continued from above)

Monday: Legs (Quad Emphasis)	Amount
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)	Amount
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	Amount
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)	Amount
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	Amount
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 (use any variety of exercises you want)

Novice Figure Competitor Starter Program

Getting started toward your first figure competition can be an exciting, but sometimes overwhelming experience. Your goals sound simple – get into the best shape of your life using a figure competition as your objective and to do it in a healthy, natural way that increases your metabolism and makes you both feel and look strong and fit. The process itself is not so simple. There is so much information out there… much of it contradictory and some of it down right wrong or dangerous. The Novice Figure Competitor Starter Program will get you heading in the right direction!

Let’s get started!

Where to Begin?

The first step is to evaluate your current conditioning and determine how much time you will need to get ready for a show. Take a critical look and decide what changes you need to make to achieve that ideal competition body. For figure, you want to have a wider back and shoulders that come down to a narrow waist with lean, but shapely legs creating a strong V taper. You should be lean and have an appreciable amount of muscle but not be ripped to the bone or thickly muscled.

Finding a Contest

The next step is to set a target date and identify a specific time frame by choosing a competition. For first time, novice competitors, I highly recommend starting with a smaller, local show in your area. If you can avoid traveling more than 2 hours for your first show, that is ideal.

Start with a quick web search to identify any shows close to you. There are many organizations to choose from like the NPC, NGA, UFE, INBF, WNBF, NANBF, and Fitness America. I prefer starting with natural, drug tested organizations like NGA or UFE where you will have to undergo a polygraph or urinalysis to confirm that you are a natural athlete before the show. Not only do these shows tend to be smaller, it levels the playing field.

Another great way to find out about local shows is to ask around at your gym. If you know anyone that has competed before locally, find out if they know of a show coming up. Many shows occur each year in the same location and build a local following.

Choosing Your Nutrition

Once you have identified your target show, you will want to get a firm grasp on nutrition. Start by recording your current diet. Take 3-4 days to record specifically what you are eating along with the calories and macronutrient breakdown. A logging app like My Fitness Pal or Lose It! can help. Once you know your current habits, decide if you need to lose bodyfat, if you need more muscle, or if like most women, you need a combination of both losing bodyfat as you gain muscle to really come in at your best.

Eating clean, healthy foods will make a huge difference as you work to transform your body. Here are my top nutrition guidelines for novice competitors:

1. Eat more protein. For the woman that wants to gain muscle as she loses bodyfat, including 1 gram of protein per lb of bodyweight should be your minimum targeted protein intake.

2. Eat as many veggies as possible. Vegetables are so low in calories and high in fiber that adding extra will help you stay full longer and will add vitamins and nutrients that you need.

3. Cut out simple sugars. Sodas, desserts, sweets, candy…anything that has added sugar should be eliminated.

4. Focus on quality with your foods. Avoid processed, boxed foods whenever possible and instead choose lean proteins, vegetables and fruits, complex carbs and healthy fats.

5. Never drop your calories below 1200 per day. This might sound like a quick way to lose bodyfat, but you will inevitably slow your metabolism and could cause long term negative effects for your body.

Once your nutrition is in a good place, the right supplements will make a huge difference in how quickly you achieve your goals. Don’t be fooled into thinking that all supplements are created equal. There is a vast difference in the quality of Beverly International supplements as compared to what you might find advertised in the pages of the latest fitness magazine. You want to avoid supplements that are the ‘latest hype’ and that have little to no research about their efficacy. The tried and true supplements from Beverly International will help you with that goal of losing bodyfat as you gain muscle.

Bring Your BEST Body To The Beach With The FAT LOSS ACCELERATOR Program

Summer is here. So don’t waste your time (or money) with questionable fat-loss supplements. Bring your best body to the beach (and beyond) with the help of a supplement stack based on time-tested, results-proven products. It’s called the Beverly Fat Loss Accelerator program.

The Fat Loss Accelerator makes dieting and exercise work better.

The Fat Loss Accelerator is a safe, no-nonsense combination of products that helps you reduce body fat and improve body shape and lean muscle tone and definition, faster. These are trusted supplement formulas that have remained unchanged for many years because they reliably deliver results.

Who Is The Fat Loss Accelerator Ideal For?

It’s ideal for any healthy man or woman who works out (weights and cardio) at least 3 times weekly.

How Do I Get Started?

First, choose the level that suits you best:

• The "Essential" program is for anyone who is new to supplements, novice athletes (1 year or less of regular workouts), or anyone who is on a strict budget.

• "Next Level" if you are an intermediate-level athlete, already quite familiar with supplements, or have a medium-size budget.

• The "Advanced" and "Comprehensive" levels are for advanced athletes (individuals who feel their physique is close to its genetic potential) and anyone who wants the most comprehensive supplement stack available to help them accomplish their fat-loss goals.

NOTE: We define an “athlete” as anyone who works out (a.k.a. “trains”) regularly. That means you!

Next, build the stack that corresponds to your chosen level. We go through each level in detail starting below.

UMP WILL…

• Help you gain lean, strong muscle, naturally

• Give you a great-tasting, nutritious meal replacement

• Boost your metabolism and help you lose fat while preserving muscle

Best Dose: If you weigh 100-125, take at least 1 scoop daily; 126-165 take 2 or more scoops daily; 166-200, 3 scoops daily; over 200, 4 scoops daily.

LEAN OUT WILL…

• Make it easier to lose stubborn fat and get lean while dieting

• Help your body convert stored fat into energy

• Enhance insulin and blood sugar control

Best Dose: Take 1-2 capsules 4 times daily.

ENERGY RESERVE WILL…

• Make any fat-loss or cutting diet more effective

• Preserve and enhance muscle tone

• Boost energy, stamina and endurance

Best Dose: Take 1-2 tablets before cardio and 1-2 tablets with each of 3 meals.

QUADRACARN WILL…

• Make it easier to lose fat & achieve full, vascular & shredded muscles

• Amplify the positive effects of testosterone, safely and naturally

• Enhance energy, mood, cognitive performance, sexual potency, sleep quality and overall wellness

Best Dose: Take 3 tablets, 3 times daily on workout days. On rest days, take 3 tablets, 2 times daily.

GH FACTOR WILL…

• Boost your GH level, naturally

• Enhance leanness (especially lower body), muscle fullness & pumps

• Quicken recovery

Best Dose: Take 2 GH Factor capsules, 3 times daily on an empty stomach, 30 minutes prior to meals, a workout, or bed. To boost natural GH output: take 6 capsules on an empty stomach upon arising and before bed. Advanced fat-loss stack: take 2 GH Factor, 2 Energy Reserve, and 2 Lean Out 30 minutes prior to each of 3 meals and before bed.

MUSCULARITY WILL…

• Enhance muscle retention on any fat-loss or cutting diet (cut fat, not muscle!)

• Boost training performance and quicken recovery time

• Help alleviate muscle soreness

Best Dose: If you weigh 100-150 lb, take 2 capsules per meal; 151-200 lb, 3 capsules per meal; over 200, 4 capsules per meal.

• Best sources of protein are turkey breast, chicken breast, lean beef, whole eggs, egg whites, and fish.

• Protein portions in the sample Fat Loss Accelerator diets below should be weighed before cooking.

• The best protein supplements are Ultimate Muscle Protein and Muscle Provider. These protein powders have the perfect amino acid profile to preserve lean muscle while accelerating fat loss.

• The higher quality the protein powder you use, the more muscle you’ll retain and the more fat you’ll lose. Many physique competitors are instructed to cut out other protein supplements a month before their competition. But champion Beverly athletes use Muscle Provider and Ultimate Muscle Protein powders all the way up to the day of their show getting harder and more defined each day.

The Fat Loss Accelerator nutritional plan incorporates what has become known as the “Beverly Carb-Up Meal”.

• Twice weekly you will eat a final meal before retiring that is a combination of carbohydrate sources ranging from “fast” to “slow” acting.

• This is an important part of your plan. Don’t make the mistake of thinking that if you skip it, it will accelerate your rate of fat loss.

Here’s what the carb meal does:

• Refuels glycogen stores.

• Prevents decline in metabolism, (T3 synthesis remains optimal).

• Provides variety – mental ease.

• Facilitates muscular growth by inducing uptake of Amino Acids and insulin surge drives IGF-1 production. Optimizes “anabolic” effect of insulin, while minimizing the lipogenic (fat producing) effect.

• Your first “carb-up” meal is going to be difficult because you will not be used to eating the recommended amounts. That’s okay; just eat a portion of each of the recommended foods. Then, gradually work up to the full recommended amounts each week.

Meal 1: Three ounces chicken breast or turkey breast; three egg whites; one-half grapefruit or three strawberries.

Meal 2:
Option A: Protein Drink with one or two scoops Ultimate Muscle Protein or Muscle Provider, one teaspoon healthy fat source (olive oil, flax oil, almond butter).

Option B: Three ounces chicken breast or tuna; three egg whites, one tomato.

Meal 3: Five ounces chicken breast (weighed prior to cooking); two cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or two cups low carb vegetables; one tablespoon “Newman’s Own” dressing (or make your own with one tablespoon cider vinegar and one tablespoon olive oil).

Meal 4: Same options as meal two (above) – but no added fat to your shake. If this is the meal preceding or just after training, Muscle Provider is the optimal protein at this time.

Meal 5: Five ounces chicken breast, turkey breast or lean beef; two cups low carb vegetables or salad.

Meal 6:
Option A: Four egg whites; one cup omelet vegetables (onions, celery, broccoli, peppers).

Option B: Protein Pudding– mix one scoop Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add one teaspoon almond butter.

Carb Load Meal: On Monday and Thursday evening you will have a “carb load” meal as your last meal of the day. Eat this meal right before you go to bed if you like (it’ll help you sleep along with all the other benefits listed earlier). You will have this meal in place of your regularly scheduled sixth meal.

Here’s what you’ll eat at this meal: One cup oatmeal (measure your oatmeal before you cook it – once you cook it, it’ll be nearly two cups), or you can substitute one cup cooked brown rice; along with your oatmeal or rice you’ll also eat a five ounce sweet potato, a small banana, and one-half cup of low carb vegetables. You’ll add one teaspoon of olive oil, almond
butter, or regular butter to prolong the positive effects of the carb up meal and stabilize your blood sugar through the night.

Meal 1:
Option A: Eight ounces lean beef, chicken breast or turkey breast; three egg whites and one yolk; one grapefruit or one-fourth cantaloupe.

Option B: Omelet – six egg whites, two egg yolks; five ounces lean beef, chicken breast or turkey breast; one cup mixed broccoli, onions, peppers; one-half grapefruit.

Meal 2:
Option A: Protein Drink - two scoops Ultimate Muscle Protein or Muscle Provider, two tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy cream.

Option B: Eight ounces chicken breast or tuna; three egg whites, one tomato.

Meal 3:
Option A: Eight ounces chicken or turkey breast; four cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or two cups low carb vegetables; three tablespoons “Newman’s Own” dressing (or make your own with two tablespoons cider vinegar and one tablespoon olive oil).

Option B: Eight ounces lean beef; two cups low carb vegetables.

Meal 4: Same options as meal two (above). If this is the meal preceding or just after training, Muscle Provider is the optimal protein at this time.

Meal 5: Ten ounces chicken breast, turkey breast or a very lean steak (filet or flank steak is ideal); two cups low carb vegetables or salad.

Meal 6:
Option A: Nine egg whites; one cup omelet vegetables (onions, broccoli, peppers).

Option B: Protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add one tablespoon almond butter, walnuts, or heavy cream.

Carb Load Meal: On Monday and Thursday evening you will have a “carb load” meal in place of Meal 6. You can eat this meal right before you go to bed if you like.

Here’s what you’ll eat at this meal: One and one-half cups oatmeal (measure your oatmeal before you cook it – once you cook it, it’ll be nearly three cups), or you can substitute one and one-half cups cooked brown rice; you’ll also have a ten-ounce sweet potato, a large banana, and one cup of low carb vegetables. Add one tablespoon of olive oil, flax oil, almond butter, or regular butter to prolong the positive effects of the carb up meal and stabilize your blood sugar through the night.

Beverly International’s Blueprints for Success Intermediate Gain Muscle and Lose Fat Nutrition and Training Plan for Females

Figure Training Program #1

PRIMARY GOAL: Develop your physique to where you could consider entering a future figure, bikini or fitness competition.

1. Your weight training goal is to improve your muscularity and muscle tone while developing an athletic looking physique.

2. In order to achieve your training goal and be the best “you”, you must show progress 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.

• Increase the sets.

• Train more often.

3. Some indispensable do’s and don’ts:

• Keep a workout journal. It can be a spiral notebook or as fancy as you like. Keep track of every training session. Use the “star” method * to track your progress. Every time you use a heavier weight than before on a set, get more reps with a particular weight, or complete a series of sets in less time give yourself a star in your journal. Use proper form.

• Make sure each exercise is working the correct area. Use a full range of motion on every exercise to develop pleasing muscularity and shape.

4. Train with weights 5 times per week. 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 the female physique – 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 emphasis)
Day 5: Back/Delts/Arms

In this program you’ll use one of the oldest and most effective progression schemes, 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 increase 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 recommended amount of reps, then lighten the weight slightly. Go pretty quick between sets. You should not rest more than 90 seconds between sets.

Monday: Legs (quad emphasis)	Amount
Leg Press	3x10-15
Squats	3x8-12
Hack Squat	3x10-15 *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	3x12
Leg Extensions	3x12
Abs	8 sets of 25-50 reps (use any variety of exercises you want)

Tuesday: Back, Delts, Biceps (light day)	Amount
One Arm DB Row	3x8-10
Pulldowns	3x8-12
Seated Cable Row	3x8-12 (or do any seated machine row)
DB Lateral Raise	3x10 each way (bent-over lateral, side lateral, front raise)
Cable Curl	3x8-12
Incline DB Curl	3x8-10
Calf Raises	6-8 sets of 15 reps on any combination of machines

Wednesday: Chest, Triceps	Amount
Incline DB Press	4x6-10
Flat Dumbbell Press	4x8-12
Pec Deck	3x8-12
Triceps Pushdowns	4x8-12
Lying Triceps Ext	4x10-12
Abs	6 sets of 15-25 reps

Thursday: Legs (glute emphasis)	Amount
Romanian Dead Lift	3x10-15 (superset with next exercise)
Wide Leg Press	3x10-15
Leg Curl	3x6-8 (superset with next exercise)
Walking Lunge	3x12-15 steps with each foot
Leg Extension	3x12 (superset with next exercise)
Smith Machine Squat	3x12 non-lock
Calf Raises	6-8 sets of 15 reps on any combination of machines

Friday: Back, Delts, Biceps, Triceps	Amount
Shoulder Press	3x6-10 (superset with next exercise)
Lat Pulldowns	3x8-12
Upright Rows	3x8-10 (superset with next exercise)
Straight-Arm Pulldowns	3x10-12
Bent Over Laterals	3x10-12 (superset with next exercise)
Seated Cable Row	3x8-12
Barbell or EZ Curl	3x6-10 (superset with next exercise)
Close Grip Bench Press	3x6-10
Concentration Curl	2x10-12
Dips or Triceps Dips	2x10-15
Abs	8 sets of 25-50 reps (use any variety of machines or exercises you want)

Bonus Exercises:

It is very beneficial for the female interested in developing a pleasing, athletic physique to perform push-ups and chins (assisted or inverted on a Smith Machine) as often as possible. It can be as part of your cardio or at the end of your workout. To progress - just try to go for a greater cumulative number each week. If you do ten push-ups each workout of week one, that’s 50 cumulative reps; next week – beat that total.

Cardio:

The best times to do your cardio are in the mornings, after your weight training or in the evening before bed. 20-30-minute HIIT workouts, 3-5 days per week would be perfect.

THE ULTIMATE MUSCLE WORKOUT! PHASE 2

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EXTENDED ANABOLISM - MUSCLE & CUTS AT THE SAME TIME!

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LEAN MUSCLE SIZE & CUTS FOR FEMALES

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2nd Pillar: Nutrition and Supplementation

3rd Pillar: Stretching and/or Yoga

4th Pillar: Hydration

5th Pillar: Rest

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Start the Morning the Right Way

Fill Up on Fruits & Veggies

Load Calories Earlier in the Day

Be Your Own Chef

Watch Your Calorie Intake

Avoid Sugar, Except in Moderation

Wine Once a Week

Fire Up Your Metabolism

Build Muscle

Have Your Thyroid Checked

Include the RIGHT Supplements

LEAN OUT

GH FACTOR

QUADRACARN

GLUTAMINE SELECT

ULTIMATE MUSCLE PROTEIN

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Who Is The Fat Loss Accelerator Ideal For?

How Do I Get Started?

THE "FAT LOSS ACCELERATOR" SUPPLEMENT PROGRAM

THE “FAT LOSS ACCELERATOR” SUPPLEMENT PROGRAM AT A GLANCE

THE “FAT LOSS ACCELERATOR” NUTRITIONAL PROGRAM

SAMPLE FAT LOSS ACCELERATOR DIET PLANS

Beverly International’s BLUEPRINTS FOR SUCCESS Intermediate Gain Muscle and Lose Fat Nutrition and Training Plan for Females

Female Nutrition Plan #1

Figure Training Program #1