BodyFit Formula Presents: Ultra Cut Phase One

Transcription

1

2 BodyFit Formula Presents: Ultra Cut Phase One

3 Copyright 2012 BodyFit Formula DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.

4 Introduction Ultra Cut: Phase One I thank you for taking action and downloading the first phase of the Ultra Cut program. Inside you will find a full 21-day plan jam packed with incredible workouts that will push your body to the limits. When putting this workout plan together, I wanted to find a way that you could build and maintain lean muscle all while burning tons of fat in the process. After going through the very first workout in the Ultra Cut program, I knew I was on to something serious. The results that are about to follow are simply incredible. The combination of strength training and high intensity circuits will literally force your body to burn fat and replace it with lean muscle. The workouts you will be engaging in during the next 21 days, I can promise you that you have never seen anything like them before. Ultra Cut combines key compound movements with high intensity circuits so not only will you be building tons of lean muscle, but your body will have no other choice but to burn away unwanted fat. The workouts that follow are honestly some of the best workouts you will ever go through. Throughout my own fitness journey, I have engaged in many different workouts. These however take the cake. The feedback from friends and clients has been incredible. And the results people are seeing are even better... I will warn you now, the Ultra Cut workouts are not easy. It will require you to focus for the full time you are in the gym and they will force you to push your body to the limit. There will be no watching TV, no talking between sets, and no long breaks at the water fountain. The goal of these workouts is to get you ultra cut, and to make that happen, 100% focus is required. No matter what fitness level you are at, this program will work for you. In the pages below I have included some guidelines for you to follow before getting started and have included a set of guidelines specifically for beginners. This is an advanced program, however it can be catered to the beginner by making a few simple changes. I cannot wait for you to give these workouts a try! This is just a small taste of what you can expect from the full Ultra Cut program. Be sure to check out the end of this guide for more information on the Ultra Cut program. This is a serious program with life changing results! In the meantime, start jumping into these next 21 days and watch as your results soar... I thank you again for taking action and for giving the first phase of Ultra Cut a try. I can guarantee you are going to enjoy what you see. To your success, Dennis Heenan Founder: UltraCut Training and BodyFit Formula

5 Ultra Cut: Phase One

6 Phase One Workouts The workouts for phase one are designed to get your body moving and prepare you for phase two, three, and four of the program. You will be lifting weights four days per week in phase one and have optional sprint days as well. You will be alternating lower body and upper body days, making it easier to push your body on back to back workout days. Even though your lower body may be sore, your upper body will be fresh and ready to go. In the first week you really need to focus on the movements of the exercises. If you haven t done a certain movement in a while (like squats or deadlifts) be sure to start with a lighter weight or use dumbbells instead of the barbell. Especially for beginners, I recommend using dumbbells throughout the first phase of the program so you can get used to the exercises. More advanced participants can start with using the barbell with a weight that will be comfortable yet challenging. Here is a break down of what the workout schedule will look like: Monday and Thursday: Lower Body Tuesday and Friday: Upper Body Wednesday and Saturday: Optional Sprints Sunday: Off All of your workouts will be outlined for you below. For your sprints, you have a few different options of how you can go about them: Sprints During phase one, it will be best if you add in two days of sprints each week. However, because working out six days a week is a lot for some folks, all I can ask is that you get them in when you can. That means you can add them in on a weight training day or perform them on a none weight training day. If you sprint on a weight training day, do them either immediately after your workout or a few hours later in the day. For example if you lift at 8am, you can sprint later in the day at around 4pm. Find something that fits your schedule and get them in! Your sprint workouts will be outlined below. Abs Ab workouts can be done 2-3 times per week either after weight training sessions or during off days. Focus on keeping your abs workouts to under 10 minutes. Choose 2-3 exercises and cycle through them 3 times for a total of 6-9 total exercises. A few abs exercises to choose from are: Planks

7 Side Planks Mountain Climbers In-n-Outs Hanging Leg Raises Ab roll outs Decline weighted crunch Myotatic Crunch Bicycles Leg Raise to Thrust Up Simply choose a few exercises and the number of reps and get them in when you can.

8 This is important! Weight training on this program will be different for each person depending on their experience in the weight room. Someone who has been lifting for a year will do things differently than someone who is just starting. For Beginners: If you are just starting out, this program will be very difficult. Here are a few ways that you can make the program a little easier to fit your fitness level: Use a lighter weight on the exercises. Start out using dumbbells instead of the barbell. Once you become more comfortable, you can move your way into using the barbell for the exercises. Starting out I recommend using dumbbells or lighter weight on the barbell. Lower the amount of repetitions on the circuit training. If you find that an exercise is too many repetitions, lower it to make it fit your fitness level. Make sure, however, that it is still challenging for you. On the strength training portion you should do the number of repetitions provided. Extend rest periods. The rest periods are short on this program, but if you find you need more time between exercises feel free to take it. Keep in mind though that your workouts should not be longer than 45 minutes! Over time you should work on shortening your rest periods to what is provided below. Beginners will see tons of benefit from this program. Not only will they be getting in great workouts, but they will be developing workout habits that will last a lifetime. Use phase one to ease into the program while still pushing yourself each day.

9 Strength Training Guidelines: Below are some guidelines that you should read through before jumping into the program. The reason I have put these together is to help maximize results while eliminating tons of soreness. Yes, you will get sore and that is fine. What you want to avoid is getting so overly sore that you have to miss a workout. Always start with a warm up: Your warm up should consist of some dynamic stretching, foam roll, and warm up sets. For example, on a lower body day you should do 1-2 sets of deadlifts with lighter weight before moving into the workout. Always be sure your body is fully ready to go before starting. Ease into the program: As was stated, this is a challenging program so be sure to ease into it. Especially for beginners, follow the guidelines above when starting. If you have been training for a while or are more advanced, you should know the intensity you can go at. Start with a comfortable yet challenging weight: In phase one, weighted exercises will require you to do eight repetitions per set. Therefore you should choose a weight that is comfortable, yet is going to challenge you. You should not train to failure, but you should only have 1-2 reps left on your 8 th rep. For example, you should be able to complete the 8 reps but should not be able to complete 10 reps. Experiment with what weight will work for you before starting the program. Beginners should start with dumbbells if the barbell is too heavy. Progressively Overload: You goal in each weight training workout is to beat your results from the time before. You are always going to be looking to bump up the weight from the previous sessions and that is why it is going to be important to track your progress. For example, if you are doing 135 pounds for squats on day one of legs, day two should be done with at least 140 pounds. Day three would then need to be done with more weight than 140 pounds. Always look to bump up your weights with each workout on each exercise. Keep your rest times short: The rest periods between weighted exercises should be kept to seconds. Try and stick with this throughout the program. For circuit workouts, your goal is to finish them with as little rest as possible. It will be clear below on how much rest you should take during your workouts. If needed, reduce circuit numbers: The numbers posted below for the circuit training are more advanced numbers. Therefore feel free to lower them if needed. If you do need to lower the numbers, your goal should be to build up to doing the numbers provided. Always have perfect form: It is much better to have perfect form doing lighter weight than to try and do something too heavy and have bad form. Form is very important, so keep focused on it throughout the workouts. Finish with a cool down period: Once you have finished your workout, always perform a cool down with some stretching and foam roll. This will help eliminated soreness and get you better prepared for the next day. Track your progress: This is very important as you go throughout the program. Be sure you are tracking everything that you do. This includes the weight you used, the amount of rest you took, and how long your workouts take. Drink lots of water: Be sure to keep yourself hydrated as these workouts will take a lot out of you. Get good rest. Sleep and recovery time is going to be huge on this program. Try to sleep at least 7-8 hours per night to allow your body to recover and grow. The guidelines above are meant to help you ease into the program and to eliminate tons of soreness.

10 Really focus phase one on getting the movements of the exercises down then when you are comfortable, you can start pushing yourself harder. Remember, your goal is to keep your workouts very intense so be sure you are focused throughout. Don t waste time watching TV or chatting with someone at the gym. You are there to get fit and get cut, so focus on that!

11 Nutrition Nutrition will account for a minimum of 80% of the results you will see on this program. As great as these workouts are, if you eat junk food all day you will find it very hard to get the results you want. Therefore you must follow a solid nutrition plan in order to get your desired results. For each person on this program, the nutrition plan is very much the same with a few tweaks depending on your goals. Someone trying to lose weight will be eating a little differently than someone trying to add or maintain size. How you should eat depends on your goals. Below is a brief outline of how you should eat on this program: 1. Eat real foods: Eating real foods is always where you should start when trying to get fit and stay fit. Cut out the processed foods and simple carbs (chips, breads, cookies, ice cream, candy, sodas, etc.), and focus on eating real food. Example foods to focus on: Proteins: chicken, eggs, grass fed beef, wild fish, game,... Fats: coconut oil, grass fed butter, nuts, seeds, avocado, Veggies: broccoli, asparagus, spinach, kale, cauliflower, If you focus on eating the foods above for the majority of your meals, results will follow! Also, be sure you are eating when you are hungry and until you are satisfied. Eating the right foods, and lots of them, will only benefit you. 2. Properly time your carbohydrates Carbohydrates Sources: beans, sweet potatoes, yams, potatoes, oats, rice,... The best time to have your carbohydrates is within 30 minutes after a weight training workout. After working out our bodies are primed to indulge in carbohydrates, therefore, eating them within 30 minutes of finishing will help with recovery, aid in lean muscle growth, and eliminate unwanted fat. For fat loss, the only time you should have the complex carbs listed above are within 30 minutes of finishing a workout. Other than that you should focus your meals on eating the foods from number one. For muscle gain, you will need to be incorporating more carbs throughout your day and eating more calories than you burn. Therefore you should add in carbs 2-4 hours before your workouts and within 30 minutes of finishing for best results. This will help keep off unwanted fat while putting on muscle. If you bump up your carbohydrate and calorie intake to quickly, you may start adding unwanted fat. Find a good balance of the right amount carbohydrates and stick with it. Depending on your bodyweight, a good starting point for carbs per day would be grams per pound of bodyweight. You can always adjust up or down if needed. 3. Don't drink calories The calories you eat should come from your food, not liquid. Water should be your main beverage

12 choice throughout this program. Coffee and unsweetened teas are also ok in moderation. Stay away from the sodas, diet sodas, sports drinks, fruit juices, etc. Protein shakes will work well after workouts or first thing in the morning if you feel the need to add one in. Look to buy grass fed whey protein or whey protein isolate (a much more cost efficient protein). Try to limit your protein shake intake to one per day. Focus on getting the majority of your meals from real foods. 4. Enjoy a cheat day Once per week you should enjoy a day to eat anything and everything you want. After restricting certain foods for the previous six days, a cheat day will help in burning fat and boosting your metabolism back up. It sounds crazy but a cheat day will work wonders. Stay strong to eating real foods for 6-7 straight days while properly timing your carbs, then enjoy a full day to eat pizza, candy, soda, pancakes, and anything else you love. The combination of the nutrition rules above and the workouts that follow will bring lightening fast results. So stay strong to the plan!

13 Phase One, Week One and Two: Monday, Thursday: Lower Body You will complete this workout on Monday and Thursday of weeks one AND two of phase one! Exercise Sets Reps Rest Weight Deadlifts seconds Squats seconds Lunges 3 8 (each leg) seconds Once completing the workout above, you will rest for 60 seconds and complete the circuit below as fast as possible: Exercise Reps Total Time: Bodyweight Squats 20 Bodyweight Lunges Squat Jumps 20 Kettlebell Swings 20 REPEAT TWO TIMES THROUGH 20 (10 each leg) Once you complete the circuit above, rest for seconds and then complete one more round of strength training. This time however you will only be doing ONE set of everything: Exercise Sets Reps Rest Weight Deadlifts seconds Squats seconds Lunges 1 8 (each leg) seconds

14 Phase One, Week One and Two: Tuesday, Friday: Upper Body You will complete this workout on Tuesday and Friday of weeks one AND two of phase one! Exercise Sets Reps Rest Weight Bench Press seconds Pull-Ups* seconds Overhead Press seconds Bent Over Row seconds *If you cannot do pull-ups, do jumping or assisted pull-ups! Once completing the workout above, you will rest for 60 seconds and complete the circuit below as fast as possible: Exercise Reps Total Time: Push-Ups 20 Underhand Pull-Ups 12 Dips 20 Burpees 12 Kettlebell Swings 20 REPEAT TWO TIMES THROUGH Once you complete the circuit above, rest for seconds and then complete one more round of strength training. This time however you will only be doing ONE set of everything: Exercise Sets Reps Rest Weight Bench Press seconds Pull-Ups* seconds Overhead Press seconds Bent Over Row seconds *If you cannot do pull-ups, do jumping or assisted pull-ups!

15 Phase One, Week Three: Monday, Thursday: Lower Body Exercise Sets Reps Rest Weight Deadlifts seconds Squats seconds Lunges 3 8 (each leg) seconds Once completing the workout above, you will rest for 60 seconds and complete the circuit below as fast as possible: Exercise Reps Total Time: Bodyweight Squats 20 Squat Jumps 20 Kettlebell Swings 20 REPEAT TWO TIMES THROUGH Once you complete the circuit above, rest for seconds and then complete one more round of strength training. This time however you will only be doing ONE set of everything: Exercise Sets Reps Rest Weight Deadlifts seconds Squats seconds Lunges 1 8 (each leg) seconds Once completing the final round of strength training, you now have one final circuit to finish off the workout: Exercise Reps Total Time: Bodyweight Squats 20 Squat Jumps 20 Kettlebell Swings 20 Only ONE time through!

16 Phase One, Week Three: Tuesday, Friday: Upper Body Exercise Sets Reps Rest Weight Bench Press seconds Pull-Ups* seconds Overhead Press seconds Bent Over Row seconds *If you cannot do pull-ups, do jumping or assisted pull-ups! Once completing the workout above, you will rest for 60 seconds and complete the circuit below as fast as possible: Exercise Reps Total Time Push-Ups 20 Underhand Pull-Ups 12 Burpees 12 REPEAT TWO TIMES THROUGH Once you complete the circuit above, rest for seconds and then complete one more round of strength training. This time however you will only be doing ONE set of everything: Exercise Sets Reps Rest Weight Bench Press seconds Pull-Ups* seconds Overhead Press seconds Bent Over Row seconds Once completing the final round of strength training, you now have one final circuit to finish off the workout: Exercise Reps Total Time Push-Ups 20 Underhand Pull-Ups 12 Burpees 12 Only ONE time through! *If you cannot do pull-ups, do jumping or assisted pull-ups!

17 Phase One Sprints As was stated, it is recommended that you do sprints at least two times a week during phase one. These workouts should only last about minutes. If you have access to a track, park, or hill it is recommended that you use those as your first options to sprint. Your sprint workouts will simply consist of 8-10 total sprints with seconds rest in between. Choose a distance to sprint, rest, and repeat. For example: Distance: 80 yards Rest Time: 60 seconds Total Sprints: 10 You would sprint the 80 yards, rest for 60 seconds and repeat 10 times. Very simple! If you feel like getting creative, try sprinting for different distances or switch things up by doing hill sprints one day and grass sprints the next. If you do not have access to a park or field, your next best option will be the rowing machine at your gym. Choose the amount of meters to sprint, rest, and repeat. Depending on your fitness level, I would recommend starting out by doing meter sprints. You can then work on building up to sprinting more meters. Example workout: Distance: 300 meters Rest Time: 60 seconds Total Sprints: 10 The whole object of sprinting is to go at your highest intensity possible for a short period of time, rest and repeat. Do this for minutes on your sprinting days. Once again, you have the option of adding in sprints whenever it is convenient for you. Just be sure to get them in. If they are on weight training days, do them after your workout or earlier or later in the day (separating the sprint workout and weight workout by at least 4 hours).

18 Ready For More? If you enjoyed the first 21 days of of the Ultra Cut program, wait till you see the next three phases! They are jam packed with even more great workouts and will continue bringing serious results. The whole program was so carefully designed to get you the body you have always wanted and after phase one, you are well on your way. The one thing I know about you, is that you are an action taker. If you weren t, phase one would not be in your hands. Simply because you took action and for the fact that I want you to get the results you desire, I would love to offer you the rest of the Ultra Cut program at a discount. This program will be selling for $127, however I would love to offer it to you for more than HALF off that price. Yes, I am offering you this cutting edge program for just $57! That is far less than what I charge for an hour long training session. Visit the link below to get going on the rest of the program: The fact is, if you have been following phase one exactly as it has called for, I know you are loving the results you have gotten thus far. And just think, it has only been 21 days! You still have three more phases to go on the program that are perfectly designed for continued results. These workouts are the real deal and you will continue to burn unwanted fat and put on that ripped, lean muscle. Plus, I am offering you this program absolutely risk free. Yes, that means for whatever reason, if you decide it is not for you then you can simply return it, no questions asked. On top of that, there are over 10 other items that you will be receiving with your purchase. This includes the Ultra Cut Nutrition Guide, Sprinting Plan, 1-on-1 coaching, and more! Head over to the link below, and grab the program for more than half of the price of what everyone else is going to pay. Taking action has it's many benefits, so take advantage today: I cannot wait for you to continue getting serious results through the rest of the program! I want you to know, by the end of phase four (and even earlier for some) you will be UltraCut! Getting you fit and ultra cut, Dennis Heenan Founder: UltraCut Training