Dear Friend,
I'm writing this article on the eve of my 43rd
birthday. I can hardly believe I'm "middle aged."
In many ways I still feel like I'm 20. In other
ways I feel OLDER than 40. Yes, the gym has taken its toll on my body.
In addition to a bunch of injuries over the years (and
I can feel each and every one when I get out of bed in the morning)
my body simply does not respond the same as it did when I was 20.
Luckily I've not yet experienced the symptoms of
declining hormone levels like many men my age. I think the combination
of regular intense weight training and Jacked Up
can keep testosterone levels from declining and even BOOST them if they
are low.
But unfortunately it's a fact of life that I can't
get away with all the bad training and diet habits like I could in my
20's. Back then I could slide by with inconsistent training and eat
fast foods and STILL be lean.
In fact to be honest, I have to admit I've let
myself get a little out of shape. I've got plenty of excuses (and
they sound like good ones to me) but the bottom line is... I
have been inconsistent with my training and have not been eating right
to maintain muscle and keep body fat levels low. Pizza and beer three
times a week isn't exactly a muscle building diet.
But lucky for me, I'm privy to a secret for getting
back in shape as quickly as possible.
In fact...
With my "get back in shape" secret you can
build lost
muscle mass and lose body fat as quickly as possible ...
WITHOUT many changes in your diet!
How fast can you get back in shape with these
secrets?
For a guy in his late 30's to early 40's, as
quickly as eight weeks... maybe twelve.
But that depends on a couple factors...
First of all, since this program is designed to get
you back to where you WERE... you would have had to be IN SHAPE not
that long ago. For example, a nice relatively low body fat level of 10
to 12% or so with some nice muscle mass, shape and strength. Obviously
not a contest ready bodybuilder condition but a nice physique with low
enough BF% to show some definition.
Secondly, I'm assuming you are in "bodybuilder
out-of-shape condition". What's that mean? To the normal person you
look fit and athletic. But to YOUR eyes you have lost muscle mass and
look like a butter ball. A 20% body fat to the average person looks
normal, but to a bodybuilder we feel like the Pillsbury Dough Boy.
Sooooooo...
Here's my
jealously guarded secrets for
getting BACK in shape as quickly as possible...
1. Get back in the gym three times a week
You need to ease your body back into lifting
weights again. You're going to start with a very basic program done
three times a week. I suggest Monday, Wednesday and Friday with the
following routine:
Warm up: 2 sets of ab crunches
for 20 to 30 reps.
Squats or Hack Squats: 1 very
light warm up set of 15 to 20 reps then 3 work sets of 8 to 10 reps.
Flat bench dumbbell presses: 1
very light warm up set of 15 to 20 reps then 3 work sets of 8 to 10
reps.
Pulldowns: 1 very light warm up
set of 15 to 20 reps then 3 work sets of 8 to 10 reps.
Barbell or dumbbell curls: 2
sets of 8 to 10 reps
Lying EZ bar triceps extensions:
3 sets of 8 to 10 reps
You're not
trying to set any records here... you
just need to get back in the gym regularly and get your muscles ready
for the real work ahead. Do NOT train to temporary muscular failure on
these sets. Select a weight so the last rep of each set is difficult
but NOT done to failure. Stay with this routine for at least two weeks
but no more than four weeks.
2. Start making some slight (and simple)
dietary changes.
Don't make any drastic changes to your diet at this
point, just try and concentrate on eating more complete protein foods
like chicken, turkey, beef,eggs, etc. Take a protein supplement once
or twice a day in addition to your whole food meals. Try to keep your
protein to carb ratio at 2:1. In other words, twice as much protein as
carbohydrates.
3. Do NO cardio exercise... NADA!
Yup, that's right. Don't do it. But don't worry...
we'll get to some fat burning soon enough.
Simply be consistent with the three things I listed
above (#3 should be a piece of cake, huh?) for the
next two to four weeks. You need to walk before you can run and I don't
want you to overdo it, get discouraged and quit before we even get to
the magical stuff.
That's the first half of the plan. We'll cover the
rest in the next issue.
All the best,
Rick
Gray
P.S. You don't want to miss the next issue. I'm
going to reveal a training program that will build back lost
muscle mass in a matter of just a few weeks... and
allow you to continue gaining muscle mass as quickly as possible. And
the BEST part is... you'll see progress every single workout!
I'll also reveal the complete nutritional and
supplement plan that will give you results you can see day by day. And the diet is easy and
enjoyable and you'll actually look forward to your meals. It's easy to
do. You don't need some Spartan effort to follow the diet.
See ya next issue.
Neither
anabolicsecrets.com nor the authors of this publication assume any
liability for the information contained herein. The Information
contained herein reflects only the opinion of the author and is in no
way to be considered medical advice. Specific medical advice should be
obtained from a licensed health care practitioner. Consult your
physician before you begin any nutrition, exercise, or dietary
supplement program.
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