Build Your Dream Body: Breaking the Lies and Myths of the Fitness Industry So You Can Build Lean, Hard Muscle and Shred Fat Using Simple and Proven Techniques That Get Results (4 page)

All you need to know is four letters – HIIT.

HIIT means “High Intensity Interval Training”, and it is the absolute best choice for cardio workouts. You can use a bicycle, cross trainer, treadmill, or skipping rope for this type of cardio workout. The treadmill is the most effective.

To do this type of workout you will be combining high intensity activity with breaks of lower intensity activity. For example, sprint on the treadmill at full exertion for 30 seconds, and then drop the speed and walk for 30 seconds (or jog) before increasing to a sprint again

Do this 6-8 times.

Do not let the short amount of time fool you; this workout is intense and comes with intense benefits. You will burn more fat and increase your stamina significantly faster than by doing any other sort of cardio exercise. This has been proven in multiple test situations using sample groups such as Olympic athletes.

While you might think that doubling your efforts will double your results, this is not the case. You want to avoid overtraining, and that includes making sure you do not get carried away with HIIT. Do 6-8 circuits then forget about it until your next workout.

For most people, 1-2 sessions of HIIT per week will be more than enough.

If you don’t want to do HIIT, consider doing 3 sessions per week of lower intensity cardio for 45 minutes - walking, gentle cycle, etc. These workouts are not as effective as HIIT in building your dream body, but they will certainly help.

As I mentioned earlier, the best tool you own for getting into shape is the muscle between your ears. With that in mind, let’s break through some of those blocks that have kept you from getting into shape in the past:

Time

People make time for what is most important to them. Therefore, you DO have time to get in shape. If you must, get creative. Wake up earlier, use your lunch break to work out, or buy weights for your home so you don’t have to spend the time getting to the gym and back.

Essentially, if you want to get in shape, you WILL find the time.

“It’s Too Boring”

If working out is too boring for you, that is totally your fault. You can do things to make it creative. Get some buddies to work out with you, put your earphones in, and jam out while you work out. Set prizes and rewards for yourself when you hit your goals. Get creative and find ways to get your workouts done in ways that keep you interested.

As a side note, you have more than enough food choices available to you that you should never get bored of sticking to the equation.

If you are bored, start looking up recipes; I have an insane bunch of delicious recipes in another of my bestselling books,
The 6 Pack Chef
.

“I’m Too Tired to Exercise”

To be blunt, get over it. When you start to eat healthier, get a good night’s sleep, and work out, you will have more energy. Therefore, get up and make it happen. The energy will catch up later.

Afraid to Disturb Old Injuries

If you have a bad back or bad knees, you will understandably want to start slow and do exercises that will help protect your injuries. You will find there is a lot can you do to work out these types of challenges. Always consult with a physician before starting any exercise regime.

Afraid It Will Not Work

Every one of us has been burned in the past from getting bad information. This will work. Try it and find out for yourself; you have nothing to lose other than ugly fat, low self-esteem and sickness from not taking better care of yourself.

At the end of the day, the attitude you have and how you think about eating healthy and working out is going to drastically affect how successful you will be. Take the time to get your mind right and think about all the benefits you stand to gain. You will look and feel better than you probably ever have in your entire life.

At this point, you know everything you need to know about how to eat in a way that will bring you the best results, along with the best workout solutions you will find anywhere. As a quick reminder:

- Eat three meals a day that include the P + V + F/C + S equation.

- Always eat after a workout – especially protein.

- Avoid junk food and empty calorie foods.

- Drink lots of water.

- Set up an Intermittent Fasting plan for the best results.

- Get enough sleep.

- Control your stress.

- Opt for increased strength instead of just going for big muscles.

- Workout using Time Under Tension.

- Take at least ONE full-day break.

- Do cardio at least once per week, ideally using HIIT.

Now it is time to take the knowledge you have accumulated and apply it to your life.

Since you are the one who is the expert on you, it is up to you to figure out how to best use the knowledge you have gained.

If you have to start slow, start slow. Begin by tossing out all the junk food and empty calories and if that is too much of a stress, just replace one meal each day with healthier choices. After a week, replace another meal with healthier choices and so on until you have transitioned into eating all healthy foods.

You can start by upping your water intake right now.

In regard to working out, even just one jumping jack IS working out, and it’s probably more than what the vast majority of people do in a day. Repeat and build on that.

Even the slowest and steadiest beginning will get you to your end goal, so refrain from setting yourself up for failure by expecting to be able to do everything all at once, getting overwhelmed, and quitting.

As you make progress, you will begin to learn more and more. Along with what you have learned in this guide, the last important secret is:

The World is Your Gym

No matter where you go or what you do, you will be able to find healthy choices. Even fast food restaurants offer healthy menu items if you just force yourself to look for and order them.

There are also a ton of opportunities to get a bit of exercise in throughout the day. Start climbing the stairs instead of taking the elevator. Carry the heaviest loads of groceries all at one time. Bench press your girlfriend.

Who really cares how you are doing it? As long as you keep in mind what you have learned in this guide, apply it as best you can, and continue to keep your eyes on the prize, you WILL get that dream body!

Now go out and do something, just one thing to get started. Then just start repeating!

STOP!

If you want to get the best results possible from this book then check out the bonus gifts I’ve got for you.

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- Recipes for carving out your 6 pack

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Disclaimer and Terms of Use: Effort has been made to ensure that the information in this book is accurate and complete, however, the author and the publisher do not warrant the accuracy of the information, text and graphics contained within the book due to the rapidly changing nature of science, research, known and unknown facts and internet. The Author and the publisher do not hold any responsibility for errors, omissions or contrary interpretation of the subject matter herein. This book is presented solely for motivational and informational purposes only