THE ZONE-TONE MIND/BODY WORKOUT

Here’s how you’re going to hold yourself accountable. Choose a friend, who you can trust and give them your written contract. In front of them, assign them as the person who will decide whether or not you’ve ultimately reached your goal. Next, I want you to give them no less than $500. That’s right; you’ve read it correctly, $500 and no less! You can always go higher – What’s getting in great shape worth to you? There should be no problem with this if you’re serious about making this happen, once and for all.  Here’s where it gets good! If you reach your goal in the time specified period, your reward will be the achievement of your goal – You’re the Man! If however, you do not reach your goal in the Time Specific period, your $500 Escrow deposit is to be instantly sent to a charity of choice and either way it will still have been a very worthy cause. There’s no excuses - If you’re gonna play, you’re gonna pay! Part of your trustee’s responsibility is to encourage you and continually remind you of your promise to yourself.

A study at Michigan State University in East Lansing found that people who bet $40 that they could stick with their program had a 97 percent success rate, while less than 20 percent of exercisers who didn’t make a bet were able to stick with their routines.  Use the Zone-Tone 70 day workout below to most effectively reach your goal. The workout was designed for men looking to gain lean muscle mass, while keeping their body fat % as low as possible. Always remember: The Best Workout Is The One You’re Not Currently On! THE MIND/BODY WORKOUTS

The following workout is based on a Cross-Periodization© training model. I’ve created this workout protocol to help you avoid having to go through the motions with the same workout, week after week and instead, present you with a solid approach to keep the results strong, from workout to workout.

I have created three rotating phases in your ten week program.  Each phase will last for three weeks, with the tenth and final week of the program dedicated mostly to rest and recovery.  Let’s take a look at how the system works.

There are 4 total phases to the workout; The Acclimation Phase, The Muscle Phase, The Strength Phase & The Recovery Phase. It is vital and will be to your greatest benefit, to work hard towards preserving all specific variables attained in each of the phases. Your objective should be to maintain your gains so that you can carry them over to each additional phase.

Phase I = 3 weeks – Used to prime the body for optimum results – Whether you’re a beginner or a guy coming back after a training sabbatical, this Short Rest/Higher Volume/Lower Intensity training phase is where you’ll begin. We use Super-Set (2 exercises used back to back with no rest) as a means to effectively train opposing muscle groups for a fun and fast paced workout.

Note: seasoned lifters may do Weeks 1-3 at 3 sets of 4 exercises per body part, in Super-Set fashion.    

Phase II = 3 weeks – A far more intense phase that puts the hustle on some muscle.  We use the appropriately named Psycho Sets (4 exercises back to back with no rest) protocol here to naturally boost Testosterone & release Growth hormone.

Note: seasoned lifters may do Weeks 4-6 at 4 sets of 3 exercises per body part, in Psycho-Set fashion.  Phase III = 3 weeks – Now for a more standardized training mode, we’ll be using Straight Sets (1 exercise followed by the next with rest) with compound movements. Exercises such as the Squat, Dead-lift, Heavy Barbell Curls & Pull-Ups lead to massive increases in strength & power. Increases in strength further enhance your results for the next training phase rotation. Note: seasoned lifters may do Weeks 7-9 at 4 sets of 3 exercises per body part, in Straight-Sets fashion. 

Phase IV = 1 week - It’s time to let your body reap the rewards from your efforts. This Simple Set (1 exercise followed by the next with rest) phase is based on active rest. The low intensity/low volume protocol will help you refuel your system for the next go around. This phases light weight training protocol will be keep your body tight and your mind strong.

Note: seasoned lifters may do 3 days for the Week, in Simple-Sets fashion. 

            In order to make the most out of this lifestyle program, nutrition needs to go hand in hand with all of the other components offered in this workout. Many experts refer to food as the fuel for a good workout; I contend that proper nutrition isn’t just the fuel for proper exercise, it’s also the key that starts the ignition, the gears that allow you to move, and the very frame that supports the engine.

In this eating plan, I present you with a sensible and realistic program that, when followed, will result in optimal health, increased mental clarity, tons of energy, new muscle, and best of all, a reduction in body fat!

Whether you’re looking to lose body fat or gain muscle, either way you need to have a good handle on your intake of total daily calories.

To assist you in this process, I’ve created a model that will help you do this.

Note: The following figures are not set in stone and your daily caloric intake should be slightly adjusted based on your individual needs and goals.

Step 2: You’ll need a minimum of about 1,500 to 2,000 or more calories per day in caloric intake.

Step 3: To see the greatest results, you must experiment with the above caloric intake number and either add or remove about 500 calories, depending on your goal. If you want to lose body fat, remove 500 calories per day. Conversely, if you’re after muscle gain, you should add 500 calories. Try this for 1 to 2 weeks and record your weight before and after. If you’re goal is to shed body-fat, please be careful not to lose too much too quickly. There has been evidence proving that losing more that 0.5 to 1.0 pounds per week may be severely burning muscle and dramatically decreasing metabolism. This can be avoided, by eating your estimated caloric intake and following the well balanced eating plan.

The chart below is based on an eating schedule for approximately six small meals throughout the day. This larger number of frequently scheduled meals and snacks will provide you with more stable energy levels, less cravings, and an increased metabolism.

Even if your goal is to shed body fat or maintain weight, do your best to maintain your lean muscle tissue. Muscle constantly burns calories, so you should strive never to lose muscle mass. This is the reason why rapid weight loss is detrimental to your ability to

lose body fat and more importantly keep it off.

The Calorie Allocation Eating Schedule - Right when you wake up, determine to the best of your knowledge the activity that you will be doing three hours from that point and then eat according to that plan. Ideally, you’ll want to consume about six small meals per day, every three hours, starting with breakfast. The exception to the rule is if you train shortly after you wake up; then you can eat things you might not ordinarily eat at other times of the day (i.e. Complex Carbohydrates), since your upcoming training session will help you to burn more calories.

See the chart below for an example of how you should allocate your daily caloric intake according to your activity level. If cravings besiege you in the evenings, as they do many of us, it is advised that one can eat a high protein snack (i.e. some nuts or cottage cheese) at around 10:00 p.m. or about one hour before bedtime.

 The Calorie Allocation Chart

(As an example, you should be eating at 6, 9, 12, 3, 6, & 8:30)

Period 1: (6am – 9am) Light activity (i.e. getting ready to start your day)

200 calories

Period 2: (9am – 12pm) Light/moderate activity (i.e. doing daily chores)

300 calories

Period 3: (12pm – 3pm) Moderate activity (i.e. walking around)

300 calories *One and a half hours before your workout, eat a piece of fruit or a food source containing fructose for sustained energy.

 Period 4: (3pm – 6pm) Physical training session (i.e. weight training)

600 calories

Period 5: (6pm – 9pm) Moderate activity (i.e. shopping)

200 calories     

Period 6: (8:30pm) 1 hour post workout meal

200 calories                 

* One hour after your workout, drink a protein/carbohydrate shake for replenishment of calories and optimum absorption.

 Period 7: (9pm – 11pm) Sedentary activity (i.e. sleep)

200 calories                 

Exercise Descriptions:Chest and Back ExercisesFlat Barbell Bench Press

·        Step 1: Lie back on the bench and put your feet flat on the floor.

·        Step 2: Unrack the bar and lower it in controlled fashion to within an inch of your chest.

·        Step 3: With your attention fully on your chest muscles, press the barbell up toward the ceiling.

·        Step 4: Once you’ve reached the top of the movement, begin lowering the weight while holding your proper postural alignment throughout the exercise.

 Incline Barbell Bench Press

·        Step 1: Lie back on the bench with the backrest set at a 45- to 60-degree & put your feet flat on the floor at the sides of the bench.

·        Step 2: Grip the bar with your hands slightly wider than shoulder width apart.

·        Step 3: Take a wider than shoulder width grip, unrack the bar and lower it in controlled fashion to within an inch of your chest.

·        Step 4: Now press the bar straight up, with your focus on contracting the pectoral muscles.

·        Step 5: Lower the weight to a level that is comfortable. Incline Dumbbell Bench Press

·        Step 1. Sitting on the end of the bench with the dumbbells on your thighs. Thrust each leg and respective dumbbell up to your chest as you simultaneously lie back.

·        Step 2. With feet flat on the floor, position the dumbbells to the outside of your chest, keeping your elbows wide and the forearms perpendicular to the floor throughout the exercise move­ment.

·        Step 3. With your attention fully on your upper chest muscles, press the dumbbells up toward the ceiling.

·        Step 4. Once you’ve reached the top of the movement, begin lowering the weight while holding your proper postural alignment throughout the exercise.

 Pushup (On Floor)

·        Step 1: Assume the standard pushup position with your body supported on only your toes and the palms of your hands. Start the exercise in the up position with your arms locked out.  Your hands should be slightly wider than shoulder-width apart with your fingers pointed forward, and you body should remain straight as a board throughout the exercise.

·        Step 2: Begin by lowering your chest to the floor. 

·        Step 3: Once your chest touches the floor, flex your pectoral muscles and push your body back up.

 Chest Dip (Body Weight & Weight Belt Options)

·        Step 1: Place your hands on the parallel bars - Begin by first locking out your arms. You will then align your body, starting with your head and moving down to your feet.

·        Step 2: While suspended in the top position of the exercise, Bend your legs at the knees and hook your feet over one another,

·        Step 3: As you lower yourself from the lock­out position, immediately begin to lean forward. The farther you lean forward, the more your chest muscles will work.

·        Step 4: Lower yourself until the backs of your arms are parallel or slightly beyond parallel with the floor and no more.

·        Step 5: When you reach the bottom position, do not rest! Slowly, with a smooth transition, begin to press your body upward without using any momentum.

 Incline Dumbbell Fly 

·        Step 1: You’ll want to align your body exactly as you did with the incline dumbbell press, but now you will have the palms of your hands facing each other.

·        Step 2: Begin by pressing the dumbbells to arms’ length above you. Then lower the weights with control outward and downward until they are at approximately chest level.

·        Step 3: Inhale and focus on your chest muscles and begin squeezing the dumbbells together in an upward arc while keeping your elbows slightly flexed and locked at the same angle as when you started.

·        Step 4: Make believe there is a tree between you and the dumbbells; you will be mimicking the exact motion of hugging it to help keep you in the correct position.

·        Step 5: As you reach the top of the move­ment, be sure to consciously contract the chest muscles as hard as possible.

·        Step 6: Do not let the back of the arms go too far below the level of your chest, as this could cause injury to the shoulders’ rotator cuff.

 Dumbbell Pullover (Back Version)

·        Step 1: Lie with your upper body across a flat bench, with a dumbbell in your hands.

·        Step 2: Ensure that your neck and your upper back are the only body parts resting on the bench.

·        Step 3: Press the dumbbell over your chest at arm’s length.

·        Step 4: Keep your arms straight as you slowly lower the dumbbell behind your head in an arc. Do not raise your hips as you lower the weight.

·        Step 5: When you reach the fully stretched position, immediately begin to raise the weight back up in an arc to the starting position.

 ShouldersBarbell Shoulder Press (To Front) 

·        Step 1: Take a seat with your back fully upright and place your feet flat on the floor in front of you.

·        Step 2: Take hold of the barbell with your grip slightly wider than shoulder width.

·        Step 3: As you take hold of the bar, press it up overhead and make sure that your arms and elbows are as wide as possible—as if you were trying to touch your elbows behind your back. Keep your forearms perpendicu­lar to the floor and your head and neck relaxed at all times through the movement.

·        Step 4:  Slowly lower the bar to just under the chin.

·        Step 5: Slowly begin pressing upward in a controlled, fluid motion, without rest­ing.

 Dumbbell Shoulder Press (Seated) 

·        Step 1: Sit with your back fully upright and place your feet flat on the floor in front of you.

·        Step 2: With dumbbells on your thighs, use your knees to lift them up & out to your sides. Keep your forearms perpendicular to the floor.

·         Step 3: As you hold the dumbbells, make sure that your arms and elbows are as wide as possible.

·        Step 4: Begin by pressing upward, in a controlled, fluid motion, without rest­ing. Don’t lock out your elbows.

·        Step 5: Once you’ve reached the top, lower the dumbbells in a controlled, fluid motion, without rest. The upper arm should end up slightly below parallel to the floor.

 Dumbbell Lateral Raise (Standing) 

·        Step 1: Take a standing position with a shoulder width stance. Align the body from the bottom up: feet are pointing straight ahead, knees pointing straight ahead and slightly bent, shoulders back and chest out to help avoid any unnecessary back strain.

·        Step 2: Hold a dumbbell in each hand with arms straight down at your sides. Your palms should be pointed toward your body in a neutral grip.

·        Step 3: Leading with your elbows, lift the weights directly out to the sides until they reach the level of your cheeks.

·        Step 4: At the top, squeeze your delts and hold the weights there for a moment and slowly return to start position.

 Rear Deltoid Machine (Seated) 

·        Step 1: Position yourself in the machine by sit­ting upright with your chest flush against the vertical pad. Bring the seat to a height where your chin can rest neutrally on the edge of the pad in front of you.

·        Step 2: Feet flat on the floor and pointing straight ahead, keep your knees pointing straight ahead at all times.

·        Step 3: Take an overhand position on grips.

·         Step 4: Make sure that you keep a slight bend in the elbows at all times.

·        Step 5: Begin pulling the bars away from each other while focusing on contracting your rear delts.

·        Step 6: Slowly allow the arms to return to the start position.

 ArmsHeavy Barbell Curl (Medium Grip)

·        Step 1: Stand with your feet shoulder width apart and point them straight ahead, with knees slightly bent. Using a palms-up grip with your hands approximately shoulder width apart.

·        Step 2: Stick your chest out and keep the shoulders back.

·         Step 3: Lock your elbows to the sides of your body & pointing directly to the ground as you curl upward.

·         Step 4: As you reach the top of the move­ment, with the bar close to your shoul­ders, contract the biceps muscles as hard as you possibly can.

·        Step 5: Slowly lower the bar while making sure that the biceps resist the weight on the way down.

 Dumbbell Hammer Curl

·        Step 1: Take hold of dumbbells and stand with feet shoulder width apart, pointing straight ahead with knees slightly bent.

·        Step 2: Dumbbells should hang down at your sides with your palms and dumb­bells facing the sides of your body. Make sure that your elbows stay pointed at the ground at all times dur­ing the biceps curl exercise.

·        Step 3: Stick out your chest and keep your shoulder blades squared off. Keep your head level, and your eyes pointing straight ahead of you.

·        Step 4: Curl the dumbbells up and squeeze. Your forearm and the dumbbell should look like a hammer about