4 Secrets To Feeling 10 Years Younger In 10 Minutes

Size: px

Start display at page:

Download "4 Secrets To Feeling 10 Years Younger In 10 Minutes"

Rosaline Wilcox
5 years ago
Views:

1 4 Secrets To Feeling 10 Years Younger In 10 Minutes By Alex Cain PES, CES, FMS, Pn1 Strength and Conditioning Coach Performance Enhancement Specialist Corrective Exercise Specialist Functional Movement Screen of MLB, NFL, NBA Precision Nutrition Coach

2 Introduction Do you want to reduce fat, get strong, and look great? Who wouldn t! But do you find yourself: Missing the shape you were in ten years ago? Tired of putting your health on the back burner? Burdened with chronic aches and pains? Fortunately, there s good news. All your nagging problems can be overcome. In the ten minutes it takes to read this ebook, you can get back on track to a happier and healthier life. A little common sense goes a long way. It s all about the right combination of exercise and lifestyle. End result? You ll feel ten years younger.

3 Jeff s Story At age 40, Jeff had everything going for him. He was well paid and highly valued at work. He was close to his parents and siblings and the nicest guy you could imagine. But there was a problem. Jeff was taking care of everyone but himself. Over the years Jeff had put on weight. A lot of weight. When I met him Jeff tipped the scales at roughly 350 pounds with 40% bodyfat. He was on several medications for blood pressure and other weight-related ailments. His knees and back hurt constantly. He was sick of it. Jeff joined a gym. He and I became great gym buddies as he came in to do one hour of cardio every single day for a year. He didn t lose a pound. His chronic knee pain got much worse. He was still on all his medications. Finally, frustrated and confused, he came to me for training. Eighteen months later, Jeff had lost 163 pounds of fat and gained 22 pounds of lean muscle. His chronic pain was gone. His doctor took him off all his medications.

4 Even more important than the usual metrics, Jeff felt like a new man. He felt younger, more confident. He started dating again (a lot -- the guy was a stud!) He looked and felt ten years younger. This is the part in Jeff s story where I always hear Yeah, but that s unusual. You can t tell me that s a typical result, right? Yes. I can. Jeff s program was all about the science. That s how my clients drop fat, build muscle, and overcome chronic pain. The four secrets of feeling ten years younger are combining compound exercises and sensible cardio, correcting muscle imbalances, and having a solid nutrition plan. Compound Exercises Compound exercises are exercises that involve more than one joint. These movements are broken down into push, pull, squat, and hinge exercises. Pushing and pulling exercises can be done vertically and horizontally. Think about bench press and shoulder press. One horizontal push and one vertical push. I include lunges in my squat movements because the biomechanics are the same, just on a single leg versus using both legs. They are quad dominant and can be done

5 many ways from dumbbell and kettlebell variations all the way to the more popular back squat. Hinging exercises encompass all exercises where you predominantly extend your hips. These would include the deadlifts, hip thrusts, glute bridges, etc. Making these your main exercises is important to building muscle in terms of both strength and size. Three to four sets of six to twelve reps with moderate and/or heavy loads are ideal to stimulate hormone production that leads to muscle growth and fat loss. Jeff s program had total body workouts three days a week. He worked his way up to something that looked like this: Monday: Squat 4 x 6 HEAVY Dumbbell Bench Press 4 x 10 Moderate Romanian Deadlift 3 x 12 Moderate Seated Cable Row 3 x 12 Moderate Wednesday: Bench Press 4 x 8 Heavy/Moderate Single Arm Dumbbell Row 4 x 10 Moderate/Light Hip Thrust 3 x 12 Moderate Lateral Lunges 3 x 15 Light Friday: Deadlift 4 x 4 HEAVY

6 Dumbbell Overhead Press 4 x 8 Moderate Walking Lunges 3 x 10 Moderate Lat Pull Down 3 x 12 Moderate The Takeaway: Use a standard line up of compound exercises and come back to them often. They should make up roughly 90% of your workouts. The other 10% involves correcting muscle imbalances. Keep reading. Correcting Muscle Imbalances Most people s chronic pain comes from muscle imbalances that build up over time as a result of repetitive movement patterns in the modern workplace. The fix can be as simple as doing twice as many pulling exercises and not skipping leg day. But sometimes exercise selection has to be more fine-tuned. The most common chronic pain is low back pain. Being seated throughout the day without good posture leads to tension, compression, and sustained flexion in the lumbar spine.

7 Think about it: You sit in your car in traffic on the way to work. You sit at your desk for a few hours while you work. You only move when you go to lunch (if you don t eat at your desk) where you sit at a table. You return to sitting at your desk for a few more hours. You sit in traffic all the way home. The average commute in America is supposedly 26 minutes each way. In my city it s 1.5 hours. Gotta love Seattle traffic. You get home and sit down for dinner. You finish dinner and sit in front of the TV or your computer til you lay down to sleep. That s a ton of sitting. I bet the thought to sit up straight hardly ever crosses your mind. Don t worry, that s ordinary. Correcting this pain will make you feel extraordinary. Neck and shoulder issues are second on the list. These can be debilitating. They are also easy to fix if you commit to doing so.

8 Start with this quick posture check right now. 1. FREEZE. DO NOT MOVE A MUSCLE. 2. Check out your posture while you read this ebook. If you are a typical person, you are hunched over with your head jutting forward and your shoulders rounded forward. This is your constant posture. Subconsciously, you put yourself in this position in front of almost any screen. Muscle imbalances like these are fixed with corrective exercise strategies. In addition to your compound exercises, each person needs some applicable correctives. This should be the remaining 10% of your exercise selection after your compounds. Postural exercises and targeted core exercises make the nagging pain from these imbalances disappear over time. Even if your low back pain radiates down your leg (like with sciatica) all you need to do in most cases is build the appropriate abdominal strength. I ve seen it happen over and over and over again. I added a couple specific things to Jeff s program. Every workout he did:

9 Deadbug 3 x 8 max tension (at the beginning of the workout) And: Face Pull 3 x Light (at the end of the workout) Which brings us to cardio. Cardio The key to the cardio component is to make it sensible and goal oriented. Do not simply log countless hours on a treadmill. You ll only end up frustrated. You ll wonder why everything hurts and you haven t lost weight. Cardio needs to be supplemental to your weight lifting. Over a 36 hour period, compound exercises will burn many more calories than cardio. At the end of a lifting day: Metabolic Conditioning or 10 minutes of steady state. Metabolic conditioning will give you a final boost of intensity. These are exercises like battle rope slams, sled drags, or burpees. They suck! They will make you feel like your lungs are on fire. But they are totally worth the discomfort.

10 If you choose to do steady state cardio after you lift, it will help to burn fat that was mobilized during your weight workout. This way it doesn t just settle back where it was as unused energy. I almost always had Jeff drag a sled. After doing his face pulls, he d put on straps like a backpack and I d tie them to a heavy sled. He d drag that sled for a number of laps across the gym, or for a predetermined period of time. Worked like a charm. Non-lifting days: Do minutes of intervals. When I say intervals, I don t mean the gentle 1 minute on, 2 minute off interval setting cardio machines have preloaded. I mean seconds of really hauling ass followed by 1-2 minutes of rest. Jeff liked to use the elliptical or rowing machine. You can also run sprints outside. The recovery is where you really make progress. Old muscle is repaired. New muscle is built. Calories are burned at an accelerated rate to recover and rebuild. You won t get in shape without an appropriate amount of rest.

11 Nutrition It should go without saying that nutrition is insanely important to your success. The best advice is the simplest: Don t overcomplicate your diet. Here are five main rules for diet success: 1. Eat slowly and only until you re 80% full 2. Eat protein at every meal 3. Eat a bunch of colorful veggies every meal 4. Eat non-veggie carbs after workouts only 5. Eat healthy fats daily Eat lean protein and veggies at every meal. Don t stuff yourself. There is no need to complicate things further until these basic habits become second nature.

12 Next Steps Alright, it s been ten minutes. I ve given you the tools to feel ten years younger. The most important questions is: Do you know how to use them? Some folks do. They have the previous exercise or athletic experience to take these strategies and turn them into a working program that will get them the results they want. But most folks don t. And that s okay, too. Having a plan and knowing how to execute it are two very different things. Things like: I know I need to do compound exercises, but which ones help what body part? Which exercises should I group together? Do I know proper form on these exercises to avoid injury? If you have questions like those, it would help to have a coach. I would love to coach you. If you re not satisfied with the shape you re in, I would love the opportunity to build you a customized program. I will help you lose weight, get strong, and make your aches and pains disappear.

Here are what a few of my clients had to say: Alex is easy to work with. I learned how to workout effectively! I have achieved competence in basic compound lifts.

13 We will identify the factors that are holding you back and help craft new habits to break through those barriers. The best part is, all of this will be done with your existing schedule through my Online Performance Program. Don t just take my word for it. Here are what a few of my clients had to say: Alex is easy to work with. I learned how to workout effectively! I have achieved competence in basic compound lifts. I can do these safely and with confidence on my own now. I ve seen strength and tone gains across all of my focus areas, and understanding of where I need better balance, and how to work on those things. This helps in all other areas of my life. People think I am 10 years younger than I actually am. - Dino C. I look forward to our workouts for the excellent training and spending time with a genuinely nice person who really cares. I'm down 35 pounds, actually now have a decent core. Amazing. - Lowell T.

14 Alex has worked with me throughout my cancer diagnosis and treatments. I am a stronger person physically but also mentally because of him. He's taught me to celebrate even the littlest accomplishments. I wouldn't train with anyone else but him. He adapts to how my body is feeling and responding. I'm stronger than ever. With Alex, cancer doesn't have anything on me. - Liza Y. May I offer you a free 30 minute phone consultation to see if we d be a good match for my online training program? It s available at less than half the cost of my in-person clients pay. Whether you end up training with me or not, you ll gain some insight into what will work best for you. All you need to do is apply here: Talk to you soon, -Alex Cain

Track Your Magic Number

Track Your Magic Number Find Your Magic Weight Loss Number Do you know how many calories you need to be consuming for WEIGHT LOSS? Not knowing how many calories you are supposed to consume per day is like driving from Atlanta